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Every year approximately 9.5 per cent of the American population suffers from depression. Depression is a grave illness that affects day to day life and destroys families. It is a disorder that controls the mind and its functions causing loss of appetite, sleeplessness, mood swings, and a deep sense of despair.

The symptoms of depression are varied and the severity changes with time. And, according to experts depression can be an inherited disorder, or caused by life threatening illnesses, or stress. Other causes are certain diseases, medicines, drugs, alcohol, or mental illnesses. Women are seen to experience depression more than men and this is attributed to hormonal swings, menstrual cycle changes, pregnancy, miscarriage, pre-menopause, and post-menopause.

Common symptoms are:

1. An unshakeable sadness, anxiety, or emptiness.

2. Overwhelming hopelessness accompanied by pessimistic feelings.

3. Extreme guilt, feelings of helplessness, and no sense of self worth.

4. Loss of energy, a slowing down of metabolism, and activity levels. Being plagued by constant fatigue.

5. A sense of helplessness along with an increasing inability to focus and indecisiveness.
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There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 from your regular routine:

Run

Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound.

It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high.

However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have.
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Overview:

Obesity is a physical state that refers to excessive body fat. Chances are you have experienced the frustrations of dieting at least once in your life, if you have problems with your weight. Close to a hundred million Americans go on a weight loss diet in any given year and up to ninety-five percent of them regain the weight they lose within five years. Worse, a third will gain back more weight than they lost, in danger of “yo-yoing” from one popular diet to another. The conventional approach to weight problems, focusing on fad weight loss diets or weight loss drugs, may leave you with just as much weight and the additional burden of ill health.

Today, an estimated sixty-five percent of all American adults are obese or overweight. Our culture obsesses about staying thin even as we grow fatter, but this isn’t about appearances. Obesity is known to be a precursor to many debilitating health conditions such as cancer, heart disease, diabetes, hypertension, osteoarthritis, and gallbladder disease. Obesity contributes to as many as 375,000 deaths every year. In addition, the public health costs for obesity are staggering. According to researchers at Harvard University, obesity is a factor in 19% of all cases of heart disease with annual health costs estimated at 30 billion dollars; it’s also a factor in 57% of diabetes cases, with health costs of $9 billion per year.
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Five times a week, two hours each visit. You’ve been more faithful to your gym schedule than you’ve ever been to any girlfriend you’ve had. And for a while it paid off: those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn’t growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you’ve been training. So you said to yourself, now I will train harder. So now you put in three hours a session and but even as you upped your gym dosage, horrors of horrors, your muscles are actually shrinking.

Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact, most people don’t even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors. Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will.

Here are your free fitness tips.

Fitness Tip #1
Take A Break

This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.

Professional bodybuilders take a break after every 4-5 months of hard training and when they are back in the gym, they shock their well rested but complacent muscles back into massive muscle gain.

Fitness Tip #2
Are you training too often?

If your exercises are intense enough, you need only to train each muscle group once or twice a week. Your training schedule shouldn’t repeat muscle groups in the same week. Every time you train, you do your muscles damage. Muscles need time to repair and it does so in the after your training when you are resting. This means that if you lift weights on consecutive days, there isn’t sufficient time for the body to recover. Try to have one day rest between each weight lifting day.

If your routine requires intensive weight training, remember not to prolong your gym time longer than an hour. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. It eats your muscles.

Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym; they grow when you sleep. When you sleep, you are secreting growth hormones for many bodily functions and one of those functions is to build muscles. That is why they called it beauty sleep!

Fitness Tip #3
Are you using the correct weight lifting techniques?

If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don’t laugh. But when you exercise you must think and focus, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.
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