How To Improve Your Fitness Level



There are tens of millions of people in the country who are unfit and would like to become fitter. However, the steps they have taken, or are taking, are insufficient in helping them to become fitter. If you would like to get fit, read on and use these tips to your advantage.

What Does it Take to Get Fit

A fit person is basically defined by their physique, muscle mass, weight, strength and endurance. This means that you must take steps to improve all these critical aspects of good health. You should also know that improving your overall wellness will take time. In fact, you may not notice any meaningful results after several weeks, but the results you attain after a month or two will be impressive and long term. You will also need to stay motivated throughout the fitness program to ensure you do not give up. Since some of the activities recommended here will take some time, be sure to make time to improve your fitness.

1. Increasing Your Muscle Mass

The most effective way of increasing your muscle mass is to exercise. Weight training will give you quick results. All you need to do is get a gym subscription and start lifting weights. Since there are many muscle groups in the body, be sure to exercise each and every muscle group. Ideally, each gym session should be dedicated to working related muscle groups, such as the shoulders and arms, or thighs and abs.

2. Perform Cardio Workouts Regularly

Cardio is important in conditioning the body and improving endurance. The best cardio workouts are running, swimming, cycling and dance exercises. Ideally, you should perform high intensity interval training with these exercises. This entails exercising intensely for half a minute then going through a low intensity period for a minute or two before repeating the same cycle over and over again for at least 20 minutes. These exercises will not only improve your strength and endurance, they will also improve the health of your heart.

3. Losing Weight

While weight training and cardio workouts will go along way in making you fitter than you have ever bin, you still need to burn fat to lose weight. The good news is that exercise will raise your metabolism and help you burn fat. However, you still need to prevent your body from storing more fat. The best way to do this is to watch what you eat. Start by eliminating processed foods from your diet. If you like eating bread, consider buying bread made from whole grains. Avoid alcohol, processed sugars and high calorie foods. This is because your body does not need all the calories these foods can provide. Instead of these foods, consider eating plenty of fruits and vegetables.

Whenever you have a craving for sweet stuff, consider snacking on apples or any other type of fruit that you can carry around. Drinking plenty of water on a regular basis is also recommended. Ideally, you should consume at least 8 glasses of fluids every single day.

Tips to Potty Train Girls

girl potty trainingTypically, children are ready to start potty training around the age of two. However, it depends entirely on the child as to whether or not she will be successful. If this is the first time you are potty training a girl, there are lots of tips available, covering everything from the basics of potty training to some of the more advanced techniques like using an eye mask to help with relaxation and flow.


When you are potty training your daughter, it’s best for both of you to put her in dresses to make the process easier. A dress is easier to lift up before sitting down on the potty instead of having to worry about buttons and zippers on pants. When she’s focused on getting to the potty like you told her, she can become frustrated if there’s something in her way.


In school, teachers use charts to show the kids their progress. You can do the same thing with potty training. There are lots of websites that offer potty training charts- in whatever special character or design your daughter would like. Get some stickers or markers to make note of the times she went potty on her own without being told, and she will start to want to do it more.


You must teach your little girl how to wipe properly after going to the potty. This will prevent painful UTIs. Let her know that she should wipe her urine (or “pee-pee”) first and then get a new piece of toilet paper for her feces (“poo-poo”).

Lead by Example

If you’re a mom and you’re potty training your little girl, it can be helpful in the process to let her watch you go to the potty. However, not all moms are comfortable with this, and that’s okay.

Potty Chair

Potty training can be made much more fun and enjoyable by allowing her to choose a special potty chair. You can even let her decorate it with stickers and markers to make it all her own. Allow her to practice sitting on it for a week or so with her clothes on so she can get used to it.


When your daughter is ready to get completely out of diapers and into “big-girl” underwear, let her pick them out herself. This will help her be more comfortable with wearing them. Tell her that big girls like mommy or even another female family member wear some just like it and you should never go pee-pee in them, but pull them down to pee-pee in the potty.

Learning About Autism: Links to Dopamine Distributor Inhibition Found

Autism is a disorder that has been shown to be increasing in children in the US. It is hard to pinpoint exact causes or determining factors for children who have autism and to what degree autism will present. Current concerns and conversations typically revolve around the impact of vaccines on autism development. Still, there are other factors that are constantly being discovered.

Recent studies have shown two genetic variations to have converged and now cause the same changes in both nerve function and behavior. This is new to the properties of Autism Spectrum Disorder, or ASD, compared to what scientists have previously seen occur.

Search is on for Dopamine-Disrupting Molecule Network

child with autismThe study that discovered this, at Vanderbilt University, is leading to the effort to create a mouse model to reinforce these findings and allow further exploration. The search is on for a network of molecules that disrupt the neuro-transmission of dopamine. This is not typical, as it requires the network to converge with the same mechanism while disrupting the dopamine in different ways.

Dopamine is typically involved in reward behaviors, like a change in appetite, social behaviors and even the onset of an addiction. Usually, a dopamine transporter grabs up any excess dopamine near the synapse. However, in the case of a child with autism, the transporter actually works in reverse, causing more dopamine to pile up in the synapse. In the two families where the case has been found where the transporter is acting contrary to its normal behavior, variations have been found both in the transporter gene and in the genes for a protein that regulates the dopamine transporter.

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Scientists Compare Locomotion to Dopamine Use in Body

Scientists say the reward behaviors that are connected to dopamine do not move forward without the dopamine, similar to when locomotion is required to do many things, like obtain food or move in any direction. Commonly a lack of dopamine or anatomy locomotion can be found in those who use their vehicles often, those in a marketing career or worst yet vehicle marketing.

With this study, scientists can begin determine the reasoning these two ASD genetics are having the same effects. Hopefully from this basis, further understanding can come and possibly a determination of more factors that result in autism diagnoses.

Has There Been a Breakthrough in HIV Studies?

Scientists have found a characteristic of HIV that they hope can lead to advances in the efforts to cure HIV. According to researchers at Rockefeller University, the HIV virus has hidden reserves that lie dormant within white blood cells, possibly for years. This prevents the effective treatment of the disease.

White Cells Contain HIV Genes and Replicate

hiv virusThese white cells continue to replicate over time, which means they all carry the HIV genes and keep it alive and well within the sufferer’s body. Scientists believe this behavior is the same with certain cells that are long-term and help the body’s immune system remember certain pathogens. This would account for the fact that a patient can take drugs for decades and then still have AIDS inflict them if they choose to quit taking the preventative drug cocktails prescribed for HIV infections.

With the human genome’s size, the HIV virus was unlikely to insert itself in the same location on the code each time. However, when studied, it showed that the virus tended to be the same when found in insertions in various cloned cells and could not produce more of the virus. Instead, the virus inserts itself in a few key unique locations. Those instances were able to replicate the virus. Therefore, those instances need to be the focus of future medical efforts to contain and eliminate the virus.

Hope Remains Alive that HIV can be Cured

This discovery tells scientists a lot about the virus’s current ability to evade containment and completely be cured. Still, with the new details on HIV’s ability to insert itself into unique locations, there may be a way to create a new approach to treating the virus. This is good news, especially for those countries where HIV is still a top cause of death. Finding a solution to this particular method of the virus inserting itself means a big step toward the eventual eradication of the disease. This could mean great things in the world of medicine in the next few years. For now, it keeps the hope alive that the end of the terrorization by HIV is just over the horizon.

Microcapsules Mean Good News for Those with Osteoarthritis

osteoarthritis medical researchFor those who suffer from osteoarthritis, it is well-known the extreme pain they suffer and the not always effective methods currently in place to deal with this pain. A new method of delivery, however, that involves microcapsules may change that for osteoarthritis sufferers in the near future. Scientists at the Queen Mary University of London have found a way to create multi-layered microcapsules that contain CNP. This allows a slower breakdown and makes it more likely the CNP will reach the damage site. Previous attempts to administer CNP only saw it broken down by the body before it reached its intended target, even when administered via shot.


Injections of Microcapsules May be Wave of Future

Now that it has been determined that microcapsules provide a highly effective method to deliver CNP to damage sites within the body and help those who suffer from osteoarthritis, the method of injecting these microcapsules could be a future common occurrence at your local general practitioner. Not only could this be a situation where it helps with the pain, but it also could be helpful in repairing damaged cartilage.

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Current methods of osteoarthritis pain management are limited, and the methods to find the right site for injections is sometimes more difficult than to find the method of delivery. Therefore, this solution of microcapsules and delivery via shot to certain sites on the human body would be a welcome additional to a doctor’s arsenal against osteoarthritis.

Osteoarthritis Remains Most Common Arthritis Form with No Cure

Osteoarthritis most commonly affects joints in the hands, knees, spine and hips. It can, however, affect other areas of the body. It is the most common form of arthritis, and it currently has no cure. Osteoarthritis gradually worsens over time. With this in mind, it is more important now to find ways to slow the progression. Finding a treatment that may help repair damage would be a great advancement in treatment options. Scientists hope to advance this treatment in the near future to help all those with little to no relief currently from this painful condition.

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Perception Can Result in Reality, Applies to Teen Obesity

teen health and obesity

Teenagers have a struggle with self-confidence, fitting in and various other aspects of changing bodies and growing up, dealing with peers and the new experiences that come with reaching the teenage years. Now, studies show that teenagers who struggle with self-image and see themselves as obese may actually become obese because of that perception.

Florida State University Research Shows Teens May Become Obese

Research done by Florida State University personnel says that teens who see themselves as obese are more likely to deal with actual obesity as an adult. The National Longitudinal Study of Adolescent Health was used to examine the health statistics for over 6,000 teenagers. When looking at the statistics, the researchers focused on those who had a healthy weight by medical standards but labeled themselves as obese. Research showed that these teenagers were 40-percent more likely to become obese in adulthood. You may end up needing an in home personal trainer los angeles if you happen to live in that area.

Intriguing Fact: Correlation Between Perception and Later Risk Stronger in Boys

Researchers found a surprising detail in the bloodflow restriction studies they were completing. Boys that saw themselves as obese during teenage years were more likely to become obese as an adult. The reason for this is unknown, although researchers suggest it may because society and people close to girls may point out weight gain more quickly than they would with a boy. The correlation showed that boys were as much as 89-percent more likely to obese as adults if they perceived themselves as obese as a teenager yet were medically considered healthy.

This shows an interesting fact when it comes to intervention for teenagers. Considering changing their sweet sixteen plans from buying them their dream car to a bowflex may “work out” wonders for them. It may be necessary to start changing the focus now. Currently, concerns focus on females who may face eating disorders to be slender and attractive by society’s standards. Instead, it may be better to create a two-pronged approach so that both male and female teenagers are taught to view their weight more realistically and less based on a number for weight or clothing size. Changing perception in teenage years is important, that has been known for some time. Still, it is a relatively new discovery that not attempting to change teenage boys’ perceptions may be detrimental in adult years.

Mice May Lead Scientists to New Information on BiPolar Disorder and ADHD

Studies for the why behind many human behaviors begin with a study involving mice. In this case, yet again a study with a mouse has led to some new developments in dopamine research and the impact of dopamine on mouse behaviors.

Mouse Behavior Leads Dopamine Studies in New Direction

A human genetic variation that affects the behavior of DAT, a protein that regulates the transmitter that removes excess dopamine, was recently injected into a mouse. That mouse began to exhibit darting behavior. Contrarily, however, the mouse does not exhibit hyperactive behavior.

Scientists believe this is because, while the transmitter sends excess dopamine back into the synapse thanks to the genetic variation, it still may pick up a certain amount of dopamine and that helps cut down on hyperactivity. This could mean a better understanding of causes for BiPolar Disorder and Attention Deficit Hyperactivity Disorder (ADHD) in humans. This then could lead to more effective treatment for these individuals.

medical lab rat

Scientists See Indication Innate Impulses More in Control Of Mice

For scientists, the fact that behavior like hyperactivity or the decrease in the behavior of standing on hind legs to explore the cage – which is common for mice – means that the mice are more controlled by their innate impulses rather than the search for clues to appropriate behavior.

In humans, this type of behavior will be further tested with another level of tests that highlight impulsive behaviors. Scientists plan to begin this level of testing and hope to determine whether the effectiveness of Adderall and Ritalin are due to their effects on excess dopamine in the systems of children with ADHD.

A scientist who has been on the forefront of these studies with mice that exhibit darting behavior has received a grant to further study this genetic variation. Dr. Randy Blakely of Vanderbilt University has received a $2 million grant from the National Institute of Health to advance this study. Blakely hopes his research will help many people who deal with ADHD on a regular basis and have limited or no benefits from drugs like Ritalin.