Stop the Confusion about Diet and Exercise!

How can Pilates for weight loss be effective if it is not a sustained aerobic exercise?

First you must understand that there are three, not just one, component necessary for weight loss, then you will realize why Pilates for weight loss can work.

Most people have false beliefs based on mis-information given to us by the weight loss industry. Because weight loss is a major goal of most people there is lots of money to be made and many gizmo's and gadgets that offer you false hope for weight loss. They want you to believe it is quick and easy to lose weight and their workouts for weight loss are the best.

Let's clear things up a bit before we go on.

1. There is no single diet alone that can get you lean, firm, and fit.
2. No single piece of equipment can do it.
3. No pill, powder, or liquid can help you lose weight.

If you want to live in a healty, fit body you'll need to integrate these three components:

Resistance Training:

Myself, and other fitness professionals believe this to be the most effective component for weight loss. When you understand first that building muscle through resistance exercises like Pilates, the other two components will fall into place.

Muscle tissue is the most metabolically active tissue in the body, so the more you have of it compared to fat tissue the more active your metabolism will be, in turn burning more fat and calories.

Pilates for weight loss works then because it not only builds lean muscle tissue through the anaerobic type strengthening and stretching exercises, but it also builds the muscles that improve your posture making you look taller and leaner.

• Frequency: A weight workout for weight loss should be every other day, making sure not to overload the same muscle groups two days in a row.
• Overload: The resistance needs to be challenging, with Pilates the reps are between 6-8 times, challenging the whole body with each exercise instead of isolating muscle groups like a traditional weight workout. Functional exercises challenge the muscles that prepare you for activities of daily life.

Moderate Aerobic Exercise:

Moderate aerobic exercise is recommended because it does not develop skeletal muscle. Doing too much aerobic exercise can cause the body to eat your lean muscle tissue leaving you with less muscle and, in turn, more fat.

Aerobic exercise only burns fat and calories when you are actually doing the exercise. Lean muscle tissue is active even when you are at rest.

• Frequency: Minimum of 4 times per week Intensity: 60-90% of your age estimated maximum HR = 220 – age x 60-90%.
• Time: 30-60 minutes Type: Doing any movement that you enjoy using your large muscle groups. Biking, swimming, walking, jogging, gardening, sustained exercise.

Eat the Right Foods:

Starving yourself or cutting out certain food groups from your diet impedes your metabolism from working efficiently.

Think of your metabolism as a fire you have to stoke it often to make it work, which means you have to feed it the right stuff and often if you want it to continue to work properly.

Small, healthy meals eaten every 3-4 hours is recommended throughout the day. Start with breakfast right away to wake your metabolism up. Combine in every meal a lean protein (fish, chicken, beans, nuts, lean beef), a starchy carb (sweet potato, whole grain bread, English muffin), and a fibrous carb (fruit or vegetable) of equal portions.

Raw foods such as fruits and vegetables, nuts, seeds, cereals are thermic in nature, meaning they take energy to digest. If you are looking to lose weight then the best way would be to fill up on raw foods so the metabolism has to burn extra calories to metabolize or digest these foods.

About The Author

Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with people of all ages and abilities, specifically those with musculoskeletal conditions. Find more articles about the benefits of Pilates by going to her web site at http://www.Pilates-Back-Joint-Exercise.com

Pilates is a body fitness system that was developed in the twentieth century by Joseph Pilates. He named the method The Art of Contrology, which references the way the motions promotes the use of the mind to control the muscles. It is an exercise system that centres on the core postural muscles that help keep the body balanced and are essential to providing support for the spine.

Pilates can aid in losing weight by toning your body and conditioning your muscles. Large people that need to lose weight may find it to be a great alternative to regular conditioning classes at the local gym.

There are 2 ways of doing pilates. Either on a mat on the floor or you can use the reformer machine. Both techniques requires trained pilates instructors to teach you individually or as part of a larger group.

This type of pilates exercise is great for older people as well as improving balance and flexibility and also great if you have arthritis or any other joint immobility problems.

In pilates exercises a totally new awareness is discovered while using the body mind connection to be able to perform the movement properly. The movements focus on strengthening the powerhouse muscle groups: your lower back, abdomen and buttocks and help you tone and lose weight in these areas as well.

The best part of all is that whatever your current fitness level or your muscle strength, any normal person can do pilates. It is a very safe method of exercise. The movements are based upon dance and yoga exercises and emphasises body alignment as well as body awareness the same way dance exercises do.

To keep your muscles flexible is of great importance if you are overweight. The more lean muscle mass of your total body composition you have, the more fat mass you will burn on a daily basis. If you don't have the discipline to workout by yourself and lift weights to keep your muscle mass from disappearing completely, pilates is a great alternative.

If money is the option, mixing both might be what would fit your budget and your schedule to tone and shape your body effectively. Pilates is not for anybody who is trying to build size or increase muscle mass in any larger volume. Pilates is usually performed over hour long sessions.

About The Author

Article by John Glover of http://www.information-on-pilates.com ( The Pilates physical exercise information resource )

For anyone with even a remote interest in Pilates, the equipment used for training is extremely interesting. With exciting names like the Reformer and the Cadillac, how could one not be interested? While there are literally dozens of individual pieces of equipment and props for use in Pilates training, we will be focusing on two of the more popular ones.

The idea for the Reformer was born when the founder of the Pilates system, Joseph Pilates, was interned in England during the First World War. He spent much of his internment training investigators from Scotland Yard in the Pilates method, and working to find ways to help rehabilitate bed-ridden patients suffering from the 1918 influenza epidemic. The first prototype was actually created using bits and pieces of old hospital beds.

The Reformer is comprised of a series of springs attached to a sliding platform supported by a frame. In some ways, it is very similar to rowing machine. The platform can be moved in two ways; by pulling on the pulleys, or by pushing off of the foot bar. It can be challenging for some people to get used to the sensation of moving the platform and maintaining balance at the same time. There are dozen of exercises that can be performed on this piece of equipment, but please consult a professional instructor before attempting these exercises on your own.

The Cadillac is another popular piece of Pilates training equipment. It has been said that the Cadillac resembles some form of medieval torture equipment, and has earned the nickname of "the rack". Be not afraid. The Cadillac is one of the most ingenious and effective types of fitness equipment ever designed. It has a platform and posts on each of the four corners. It is not unlike a bed, in some ways. The corner posts support various levers and pulleys, which provide resistance during your workout.

Joseph Pilates, and his legion of protégés, have designed well over 80 individual exercises that can be performed on the Cadillac. Each group of exercises is designed to focus on a specific group of muscles. Many of the exercises have a particular focus on developing core strength in the abdominal region. As with other types of exercise equipment, do not attempt to use the Cadillac without a proper demonstration from a certified professional.

About The Author

Natalie Brown is a certified Pilates instructor from Canada. When she is not consumed with her busy class schedule, she writes for pilatesinsight.com – a site that offers information about pilates equipment( http://www.pilatesinsight.com/pilates-equipment/pilates-equipment.aspx ) like the Reformer( http://www.pilatesinsight.com/pilates-equipment/pilates-reformer.aspx ) and the Cadillac( http://www.pilatesinsight.com/pilates-equipment/pilates-cadillac.aspx ).

Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a more toned body, slender thighs and waist, and a flatter stomach. The focus on proper breathing, correct spinal and pelvic alignment, and concentration on smooth flowing movement help create better awareness of your body.

Pilates is a gentle, low impact exercise routine that strengthens the back and spine, and yet allows a challenging workout. It is popular with pre- and post-natal women. Pilates is so safe, directed and controlled that it is often recommended by chiropractors for the rehabilitation of body joint injuries and by orthopaedists for the treatment of muscle imbalances surrounding the spine.

Dancers appreciate it for the flexibility and agility it develops. Sports persons use it to build strength and endurance. Celebrities and models find that it helps them to maintain their beautiful physique. More than these, Pilates is a refreshing mind-body exercise that relieves stress and anxiety.

Working out in the Pilates method over a period of time will increase your lean muscle mass which helps your body burn more calories, even while you are at rest. As your body is strengthened and lengthened through Pilates, you will find your muscles appear more defined and sculpted in your arms and in your legs.

Through constant emphasis on the engagement of your powerhouse, you will find yourself achieving a smaller waistline, flatter abs and a strong core which helps to protect your back and your spine. Your overall muscle tone will increase, you will feel firmer and fitter, and you will stand taller and with more confidence and poise.

If you are overweight, you will need to combine Pilates with a healthy, low-calorie diet and some cardiovascular exercise to reduce your body fat. Pilates sessions are not sufficiently cardiovascular to achieve significant weight loss except at its more advanced levels.

Alternate your Pilates sessions with a cardiovascular exercise like brisk walking, swimming or dance. Learn to make intelligent food choices. Increase your intake of vegetables and fruits, eat more lean meat, fish and tofu for your dose of protein, and reduce your portions of carbohydrates.

About the Author

Claudel Kuek- PowerMoves Pilates n Dance Bishan Park II, AngMoKio Ave 1, Singapore 569931 This e-mail address is being protected from spambots. You need JavaScript enabled to view it www.powermoves.com.sg Article Source: EzineArticles.com/?expert=Claudel_Kuek

Pilates is a method of exercise invented by Joseph Pilates. The exercises are meant to stretch, strengthen, lengthen, and balance the body. When Joseph Pilates invented this system of exercises, he called it, "Contrology". In 1926, Joseph Pilates brought Contrology to America.

The focus areas of this exercise program were symmetry of posture, better breathing control, abdominal strength, spinal, pelvis, and shoulder stabilization, muscular flexibility, and joint mobility. The training will help you stay fit with Pilates exercises as the upper and lower portions of the torso are strengthened.

Almost anyone can do the Pilates exercises and achieve good results. Unlike other means of exercise, there is no excessive stress in the body. Moreover, the Pilates exercises do not need any special and expensive equipment. There is of course equipment to aid in the exercises but they are not fundamental to the pilates method. You can do the Pilates workout no matter where you are and whenever you want. The average Pilates exercise routine will last for about ten minutes.

People who are diligent and consistent in their Pilates exercise enjoy many health benefits. Most noticeable is the increase in lung capacity and circulation due to the deep and controlled breathing that is part of the program. There is also a significant increase in the abdomen and back muscles leading to better posture.

The important thing about the Pilates exercises is that they improve the co-ordination between muscle control and breathing control. In some cases, it was even noticed that the Pilates exercise improve bone density and joint health. People who are not in good shape and looking for an exercise program should consider Pilates. It is very easy to start out with and can also be very relaxing and rehabilitative. It is different from other exercises in that you do not feel the physical stress or pains like other workouts. You can do your exercises everyday and still feel the benefits of improving your muscles and joints. Most people do not go through their Pilates exercises more than thrice a week.

The movements involved in Pilates exercises are also mentally calming and help your nervous system relax, these lead to several emotional benefits. As your muscles grow longer and stronger, the blood circulation will improve and ordinary stress and tension will disappear. People report that after a Pilates workout they feel calm, relaxed, and rejuvenated.

With increasing age, the body's balance starts to suffer due to weakening muscles and the loss of nerve center receptivity. While Pilates cannot literally undo the aging process it can help you to regain a big portion of lost muscle strength. The improved blood circulation will also revitalize deteriorating nerves.

When you talk about joining a gym, the first thing that comes to mind is, “What kind of yoga or Pilates classes do they have there?” Yoga is an ancient form of exercise that focuses on stretching and balancing, in finding peace and in strengthening the body and muscles without bouncing, running, hopping, jumping or other vigorous forms of movements. Pilates is all about movements that help rejuvenate the mind and strengthen the body, while injecting vigor into your everyday life. For people who like aggressive movements, go for cardio activities or classes, like Steps, Dance, Combat or other forms of Les Milles types of programs.

For the rest of us, there’s always Pilates. And how do you know whether Pilates is right for you? Here’s the answer…

Pilates is perfect for those who have old sport injuries

For those of us who have previously been physically or emotionally injured in one way or the other, Pilates can help nurse your wounds back into normalcy. Pilates is non-strenuous, therefore, it does not strain your muscles, joints, bones or other parts of your body. In Pilates, the most important thing is that you move slowly and stretch as far as YOU can go. Pilates is also suitable for children and the elderly. Unlike other types of cardiovascular programs, it does not, generally speaking, raise your heart rate to a point that you will faint.

Pilates is good for those who like challenges

Pilates, right now, probably sounds like a piece of cake to you. But in actual fact, it is not. It sounds so mild that many people think that it’s a walk in the park. But there’s a lot more to Pilates than meets the eye. Although you’re not pushed beyond your own limit and you don’t need to bounce, hop, skip and run around in a mad frenzy, you’re going to be stretching every single muscle in your body and hold different positions for some time. This can be a challenge for most of us. Exceptions are made for those who are older, very young and the injured. For Pilates fans, we’re in for the challenge. If you take a look at some of the positions in Pilates, you’ll see what I mean.

Pilates is suitable for those who are depressed

The fantastic thing about Pilates is that it not only stretches your body and muscles, Pilates is a kind of program that also stretches you mentally. In order to hold positions and balance yourself, you need focus, you need concentration and you need the will to hold it there until the Pilates instructor says you can change position. It gives you a reprieve from whatever problems you’re facing and focus on you. Pilates helps you refocus your life and for the whole 45 min to 1 hour session, your focus is none other than YOU.

About The Author

Dakota Caudilla, journalist, and website builder Dakota Caudilla lives in Texas. He is the owner and co-editor of http://www.your-healthy-lifestyle.net on which you will find a longer, more detailed version of this article.

It's a common misconception that Pilates method exercise is really only good for strengthening and stretching the core muscles of the body. Many people use it to tone their abs and improve their posture but, in reality, Pilates can do much more than that. In fact, when combined with an aerobic “cardio” exercise component (e.g., jogging or Spinning) Pilates can provide you with a fantastic full-body conditioning workout!

Pilates Exercises for Strength-Training

Many Pilates exercises are great muscle-toners that work large muscle groups beyond just the abs and lower back. The Plank position, for example, effectively works the chest and triceps muscle groups. Leg kicks work the glute and hamstring muscles very well. Free squats are one of the best lower-body exercises around, working the quadriceps, the hamstrings, and the glutes. And don't think these are “sissy” strength-training exercises. Many of the world's top martial artists practice them on a daily basis to toughen their bodies and reduce the chance of getting hurt.

Pilates Equipment

When it comes to workout equipment, it's hard to beat Pilates devices like the Reformer and Wunda chair. Not only do they stretch and strengthen muscles –- providing great full-body conditioning -- but they “teach” you how to use the different parts of your body together efficiently. Efficient body movement is a key to great overall fitness, injury prevention, and high-level sports performance. Portable Pilates equipment like resistance bands and the Pilates circle are also effective fitness tools. They're inexpensive, easy to travel with, and can easily be incorporated into many of your current muscle-conditioning routines for increased benefits.

Mind-Muscle Benefits

The muscle-control and mental-focus gained from doing Pilates on a regular basis can help you in all areas of fitness. This is one reason why so many professional athletes are now taking Pilates classes. Few exercise system help you to coordinate your mind and body as well as Pilates. The benefits of this coordination are increased strength, improved posture, alleviation of pain, improved mental focus, and (obviously) improved physical coordination... to name just a few!

Putting It All Together

Simply put, Pilates exercise is a highly-effective method of total-body conditioning. No, it won't put slabs of new muscle on your body. But it will make the muscle you have look great, while providing an array of benefits that typical weight-training can't give you. Throw in some good cardio training and you've got a complete solution for great fitness and health!

About the Author

Jamie Clark is a fitness expert, researcher, and “health nut” who enjoys Pilates exercise and writes for PilatesMethodExercise.com. For more great Pilates exercise articles visit: http://www.pilatesmethodexercise.com/blog/category/pilates-articles/.

So many of Hollywood's hottest stars rave about its benefits. You can't walk into a gym without seeing classes. But what is pilates, anyway?

Pilates is actually named for a man named Joseph Pilates. Around 1914, Pilates was a performer and a boxer, living in England. During the outbreak of WWI, Pilates was held in a German prison camp, where he taught a health system, based on yoga, Zen philosophy, and a number of exercises taken from the Romans and the Greeks. This health system helped the prisoners to fight off illness and maintain their strength.

The system that Joseph Pilates taught the prisoners was the start of the current pilates movement. This modern version of the workout is a series of exercises that improve strength and flexibility through a series of stretching and balancing exercises.

Chiropractors often recommend pilates as a way to strengthen the back and spine. After some time using the pilates system, an individual can typically expect to notice an increased mobility in the joints, improved circulation, a flatter stomach, and thinner waist and thighs. Typically, those most attracted to the system of workout are dancers, as dance requires a great deal of flexibility and agility as well as strength, all of which the pilates system provides. It is also said that pilates strengthens the body from the inside out, helps to relieve stress and anxiety, and can even aid in the prevention of injury.

Because it is a low impact routine, pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight. It increases circulation and reduces weight gradually. Because of this, many women choose pilates after having a baby in order to shed the post-pregnancy pounds.

No matter what the reason for choosing the workout, pilates is fast becoming one of hottest workout trends, and one of the easiest to adapt to all ages and lifestyles. But like any workout regimen, a person should consult their physician before starting. There may be limitations you may not be aware of, and above all other benefits that a workout may bring, your health should be considered above all else.

About The Author

Amanda Baker writes for http://tobeinformed.com - a website for health, fitness and wellness.

Pilates is a wonderful system of exercise and strength training developed by Joseph Pilates. In recent years, it has become one of the most popular exercise systems in the world. Pilates studios have opened in cities all over America and beyond. Pilates training consists of over 500 individual exercises, all designed to help the individual develop core strength, flexibility, and balance.

There is also a system of philosophy that is integral to Pilates practice, known as mind/body fitness. It is very similar to Yoga or Tai Chi, in that it promotes a system of overall wellness based upon developing health from the inside-out. The purpose is to learn how to develop one’s mental ability in order to effectively control movement, and therefore achieve balance in body and mind.

The Pilates system teaches that effective exercise is based upon quality and not quantity. Each of the exercises is designed to focus on a core set of muscles. Most of the movements are performed slowly and with focused intent. Students are taught to view their bodies as integrated systems comprised of interrelated parts. In the practice of Pilates, focus is placed on coordinating muscles and improving joint flexibility. Pilates teaches the individual to work with their body, as opposed to against it.

Pilates exercise can benefit most anyone. Exercise can be adapted to accommodate people, regardless of their current physical state. Most students begin with an introductory mat work course. This course can be done in private, semi-private, or group classes. As the student progresses, exercises become more focused and advanced. There are also a number of equipment classes available for advanced students. These classes teach the proper use of equipment such as the Reformer or the Cadillac.

If you are looking for an exercise program that will help you build core strength, flexibility, and balance, then look no further than Pilates. People of all ages and physical conditions can benefit from these exercises. Pilates has helped countless people achieve balance in their lives. It comes highly recommended by physical therapists, athletic trainers, and fitness experts as a highly effective training and rehabilitation method. The future of your health is now.

About The Author

Harriet Spinzer is a history student and Pilates enthusiast. When she is not consumed with her studies, she likes to stretch and stuff. When she is not tangled up in her "Reformer" she likes to write freelance articles for websites such as pilatesinsight.com - an independent Pilates resource with information about Pilates Certification - http://www.pilatesinsight.com/pilates-training/pilates-training.aspx, Treadmills - http://www.pilatesinsight.com/fitness-equipment/treadmills.aspx, The Pilates Studio - http://www.pilatesinsight.com/pilates-training/the-pilates-studio.aspx and more.

During the first world war, Joseph Pilates was a nurse for the German Army and spent a large portion of his daily life helping to recuperate injured soldiers. This often meant helping them rebuild their shattered bones and limbs. With a large portion of them in bed for long periods of time Pilates as a method was developed to help them rebuild their muscle groups and provide core strength for the whole body.

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When Pilates was first invented, it was so new andspecialized that only a very few trained practitioners could do the exercises. However, in the past few years the use of Pilates exercises has become common in the United States. There are many professionals spread across the whole country running Pilates studios staffed with certified instructors. People who follow the Pilates exercise program discover many benefits like better body posture, improved muscle flexibility, and balance. The program is so good that of all the exercise programs out there nothing compares to Pilates for aged people. The seniors can now do exercises that are safe and effective.

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Despite the explosive growth of Pilates in recent years, there seems to be a misconception among men that Pilates is only for women. I have to admit that women have been the first to adopt it in masses, but Pilates is just as beneficial for men as it is for women. Pilates is not, and never was a gender thing. As a matter of fact, Pilates was developed by a man who was a boxer, gymnast, and circus performer and had a following of male practitioners.

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Pilates is the ideal form of exercise for pregnancy. It is no impact, body balancing and core strengthening. By practicing Pilates throughout your pregnancy, you will maintain a stronger core, experience a more comfortable pregnancy and delivery, and recover more quickly. Pilates will also help you to get back into your pre pregnancy clothes quicker.

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Before Tiger Woods became known in the golf world, there wasn’t much emphasis placed on fitness for golfers. But along comes Tiger, a golfer with long, lean muscles, core strength, incredible flexibility and balance for golfers to start taking notice.

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