Quit Smoking Now

Archive for April, 2009

What can you do to clean your lungs if they have been damaged by smoking? If you have been smoking for a number of years, you have probably done some damage to your lungs. But is the damage irreversible and there are things you can do to clean your lungs?

First, let’s talk about how your lungs damaged by smoking. The answer is a simple one. With each cigarette you smoke, you fill your lungs with tar and toxic chemicals. And unfortunately, about 60 percent of those deadly toxins stay in your lungs after you exhale. Over time, these toxins build up inside your lungs and cause a problem.

Healthy lungs do a good job of cleaning themselves naturally. Minute hairs located in your lungs called cilia continually sweep residue and poisons out of your lungs. As you smoke, more and more toxins are pumped into your lungs. Over time, the delicate cilia become damaged and can no longer efficiently clean your lungs.

When enough of the cilia become damaged, you may begin to notice early symptoms of lung damage from smoking. A chronic dry cough known as a smoker’s cough is one of the first symptoms. Many people also experience shortness of breath. If you think you have these or other symptoms, you should see your doctor to ensure that it is not something more serious.

So, what can you do to clean your lungs if they’ve been damaged by smoking? Quitting is your best option. But unfortunately, millions of people can not quit. So if you have not been able to quit, there is still a simple, easy technique you can use to clean your lungs quickly and efficiently.

Employing this simple procedure, you can repair lungs damaged by smoking and get clear healthy lungs in a comparatively short period of time. In fact, this process can clear your lungs 15 or 20 times faster than your body can do it naturally.

And the procedure is extremely easy. The process includes a secret combination of food supplements and special vitamins to clean your lungs and flush the toxins out of your body. If you’ve been smoking for while, you need To Clean Your Lungs.

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HOW TO STOP SMOKING INSTANTLY: My Story 

You might disagree what I’m going to tell you, but the truth of the matter is I did it myself without any use of medical support. 

For more than 25 years I was a change smoker, consuming more than two packs a day. That’s a normal for me. Sometimes I consumed three packs the whole night when I played music during invitations to provide entertainment to fiestas in our place, the Philippines. 

Yes, being a catholic country, the Philippines has lots of fiestas and holidays. During fiestas, every town or baranggay needs the services of musicians to entertain visitors, especially during vesper day dances. 

So, musicians are in demand during these occasions. 

Me, being a combo player always got the best deal to give music to every fiestas in our place. During night time – were most of these occasions are held, is cold and smoking is the only remedy to quench the cold environment. 

That’s where I consumed around three packs the whole night. 

How I  stopped smoking is the one I’m going to share with you, right now. 

Are you really serious to STOP smoking? 

Well, I know you’re excited to know how I stopped smoking instantly and how you can do it too. 

Here they are… 

1. Crush a single stick. One time I was suffering from a smokers

cough for almost one month. Any medication I takes but to no avail. I couldn’t sleep sometimes when the cough attacks. I was really, really mad at my cough and immediately I connected the cigarette to the cough I was suffering. I got one stick, and I immediately crushed it and says, “I hate you, I hate you, I hate you” crushing the single

stick into small pieces and thrown in the trash can. You can crush more than what I did if you think you’re not comfortable with one stick. It depends to your decision. 

2. Do away from cigarette smoke. Sometimes I was enticed to smoke when I smell the cigarette smoke especially in public places. What I did, I leave the place immediately and look for a place where no one smokes. I did this routine for more than six months. After this period, I can already mingle with people who smoke without being enticed with their smoke. I already passed through the critical period of adjustment. 

3. Keep busy. When I feel like to smoke, I see to it that I have to do something to make myself busy. I used to do heavy work like, cutting grasses, lifting heavy loads, jogging in place, or anything that will let me perspire heavily. When I perspire heavily, I am relieve from the craving for cigarette. 

4. Drink plenty of water or fruit juice. After perspiring from my physical activities stated in number 3, I drink plenty of water or fruit juice whatever is available to the maximum. Water is the number one body cleansing. I  felt I was totally relieved after drinking water. When there is a fresh fruit juice I take it to replace water. Most often I drink more water than fruit juice. 

5. Think positive. Thinking positive, what I mean, is I always imagine and focus on the positive side of things. I don’t bother myself looking back at the bad experiences I encountered during my period of addiction with cigarette smoking. I always do things that has no connection whatsoever with cigarette. When suddenly cigarette craving comes to my mind, I immediately change course to erase it. Doing things to while away the time to forget cigarette related attention. 

6. Eat fruits and vegetables. This is my secret to forget cigarette smoking. I always maintain to have fruit or vegetable with my diet. If

there is no fruit available during lean months, I used to eat plenty of vegetables in one setting. Sometimes I’ll combine three or five vegetables in one cooking, any kind of vegetable available around I have to used them. 

7. Self Discipline. I always hold through to my decision to quit smoking. No amount of enticement or seduction could break my personal decision from my friends who are smokers. During social gatherings or simple get together, I could not escape to mingle with smokers. But, because of my strong belief not to smoke again, I strictly adhere to my decision to be non-smoker, and I can withstand the strong pressure. To me, that’s self discipline. 

8. Ask Divine Help. Believe me, whatever sect do you belong, I know you agree that there is an Almighty God that intervenes our lives. For me being a Christian, totally believe that Divine help reinforces my desire to stop smoking. When cravings for cigarette sets in, I closed my eyes and pray to God that I may be strong enough to resist temptation. And it really works. 

If you’re serious to stop smoking, I encourage you to follow what I did. There’s no need of any medical help. Just stick to what you believe can do away with cigarette smoking. 

Give yourself a try what I’ve done. 

If I’ve done it, and so you can do it too. Just be determined and don’t stop until you achieve what you desires! 

Believe Me, if I’ve done it, and so you can. 

And if ever you’ve succeed with your “stop-smoking-plan” please send me a note and ask your permission to include you in my testimonies for smokers who’ve stop smoking without the use of medical help. 

I want more people to be aware about the negative effect of cigarette smoking to our lives. 

Let us advocate “stop smoking” to those people who are desirous to be released from the chain of cigarette addiction. 

Together, with our common efforts to help them “WE CAN DO IT”!

LET’S HELP THEM… I KNOW THEY NEED OUR IMMEDIATE HELP! 

I WANT TO HEAR YOUR “STOP SMOKING STORIES”. PLEASE SEND THEM AT: www.CrisRamasasa.com  

I WANT YOUR COMMENTS AND SUGGESTIONS ABOUT THIS ARTICLE, PLEASE SEND THEM AT: www.CrisRamasasa.com   

Cris Ramasasa, Freelance writer, writes about home gardening and Internet marketing tips. Get a copy of his latest ebook “How to get started in Flower Gardening” and  “Vegetable Gardeningg Made Easy”, also get lots of tips, Free articles, and bonuses at: www.crisramasasa.com

Cris Ramasasa is a retired Horticulture teacher for 29 years and Freelance writer. Writes home gardening tips and resources. Written ebooks titled: How To Get Started In Flower Gardening and Vegetable Gardening Made Easy.

Soon to put up his website; www. how-to-get-started-in flower-gardening.com

Article Source:http://www.articlesbase.com/quit-smoking-articles/how-to-stop-smoking-instantly-my-story-877165.html

There is a lot of quit smoking help available on the market today but they can mostly be categorized as either pharmaceuticals or nicotine replacement therapies. What both pharmaceuticals and NRT have in common is that they are produced by the world’s biggest drug companies. Now call me a conspiracy theorist but I’d don’t believe that these companies are creating quit smoking aids for the benefit of humanity. They are huge companies with a crowd of shareholders to keep happy after all.

For this reason I was always wary of using drugs when I attempted to quit smoking, of course in the end I was using an electronic cigarette, so you could say I’m slightly crazy. The thing is, I’ve recently been hearing about all the nasty side affects caused by one quit smoking aid drug in particular known as Champix.

Champix has been a phenomenal success since it was introduced to the market, with an incredible 9 million people using it as a quit smoking aid and the drug raking in almost $900 million for Pfizer in its first year on the market. However, in the 12 months there have been a number of alarming reports about users suffering from severe depression and even suicides while taking the drug.

Pfizer denies any relationship between the drug and the psychological problems suffered by users, it says that “Quitting smoking, with or without treatment, is associated with nicotine withdrawal symptoms and the exacerbation of underlying psychiatric illness”.

Electronic Cigarette can be used as an alternative to a cigarette, and fulfill your psychological needs of smoking, by allowing you to blow out smoke-like water vapor. Electronic Cigarette is not a smoking cessation device, and has not been medically proven to help users quit smoking. Electronic cigarettes also look, feel and even taste like regular cigarettes, but are far superior because they are by and large safer than tobacco products.

The choice is yours if you want to use these products but I’m glad I decided to give them a miss and stick with my trusty e cigarette and my copy of “The Easy Way to Quit Smoking”.

Author talks about Electronic Cigarette a revolutionary alternative way to real cigarette. Electronic Cigarette from www.premiumecigarette.com.

Article Source:http://www.articlesbase.com/quit-smoking-articles/quit-smoking-help-877602.html

As you probably know, smoking can cause you to have some pretty serious health problems. Among them are shortness of breath, problems breathing, and a chronic cough. If you smoke and begin to experience some of these problems, your lungs are telling you that you that they need attention. And, in most cases, you can restore them to good health and get rid of those nasty symptoms by doing a good lung cleaning.

Dealing with cigarette tar is one of the major problems for your lungs. If you are a heavy smoker, you inhale almost a quart of sticky tar into your lungs each year. Over time, this buildup of tar will adversely affect your health. For that reason, a good lung cleaning is especially important if you are a heavy smoker.

For healthy non-smokers, lung cleaning is done very efficiently by your body’s natural systems. Your body does this by using a remarkable method. There are thousands of tiny hair-like filaments called cilia inside your lungs. They continually sweep impurities out of the lungs to keep them clean. But if you smoke, it interferes with this cleaning process. Tar buildup damages the delicate cilia and prevents them from working properly. Once this damage begins, it is accumulative and you may experience more serious symptoms. For that reason, every smoker should do a thorough lung cleaning to reverse this damage.

A simple lung cleaning can repair your lungs and eliminate the tar and other chemicals from them quite simply. But don’t worry, you do not need to visit a physician or go to a hospital to have the procedure done. It is a simple and painless process that you can do in the comfort of your home. This lung cleaning technique involves a secret combination of supplements and vitamins that efficiently flush the tar and other toxins out of your lungs and clears the small air passages.

This simple process can clean your lungs much more quickly than your system can do it naturally. Actually, a good lung cleaning will clear your lungs 15 to twenty times quicker than your body can do it naturally. If you’ve been a smoker for some time, you definitely have some lung damage and should have a good Lung Cleaning today! Do it now and start feeling better right away!

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As you probably know, smoking can cause you to have some pretty serious health problems. Among them are shortness of breath, problems breathing, and a chronic cough. If you smoke and begin to experience some of these problems, your lungs are telling you that you that they need attention. And, in most cases, you can restore them to good health and get rid of those nasty symptoms by doing a good lung cleaning.

Dealing with cigarette tar is one of the major problems for your lungs. If you are a heavy smoker, you inhale almost a quart of sticky tar into your lungs each year. Over time, this buildup of tar will adversely affect your health. For that reason, a good lung cleaning is especially important if you are a heavy smoker.

For healthy non-smokers, lung cleaning is done very efficiently by your body’s natural systems. Your body does this by using a remarkable method. There are thousands of tiny hair-like filaments called cilia inside your lungs. They continually sweep impurities out of the lungs to keep them clean. But if you smoke, it interferes with this cleaning process. Tar buildup damages the delicate cilia and prevents them from working properly. Once this damage begins, it is accumulative and you may experience more serious symptoms. For that reason, every smoker should do a thorough lung cleaning to reverse this damage.

A simple lung cleaning can repair your lungs and eliminate the tar and other chemicals from them quite simply. But don’t worry, you do not need to visit a physician or go to a hospital to have the procedure done. It is a simple and painless process that you can do in the comfort of your home. This lung cleaning technique involves a secret combination of supplements and vitamins that efficiently flush the tar and other toxins out of your lungs and clears the small air passages.

This simple process can clean your lungs much more quickly than your system can do it naturally. Actually, a good lung cleaning will clear your lungs 15 to twenty times quicker than your body can do it naturally. If you’ve been a smoker for some time, you definitely have some lung damage and should have a good Lung Cleaning today! Do it now and start feeling better right away!

Easy Step-By-Step Money Making Techniques!
Start Making Money Online – Fast!

Get my free ebook and learn how to
Make Money Every Day!

Earn Big Profits!
Write Ebooks And Make Money!

Article Source:http://www.articlesbase.com/quit-smoking-articles/stop-shortness-of-breath-with-an-easy-lung-cleaning-877517.html

The E-Cigarette costs less then deathly tobacco Cigarettes, and the other nicotine products cant even come close to its price.
Smoking an Electronic Cigarette is like smoking a real cigarette, and you can gradually lower the nicotine content in the cartridges until it has reached zero and you conquered your addiction!

Even if you have no plan on stopping and maybe you do not even care about your own health, think about the others you harm!
Remember the fact from page one? Over 50,000 die each year just from second hand smoke
Stop harming other and stop harming yourself!
Your family needs you!

All doctors can assure you that nicotine is actually the harmless part of a cigarette. All the chemicals, which you inhale with tobacco products are the ingredients that can cause cancer and may even kill you.

Electronic Cigarette FAQ

Q: Are E-Cigarettes safe?

A: The E-Cigarettes of the brands, we trust, contain 4 ingredients: water, propylene glycol, nicotine, scent that imitates certain flavors, like tabacco.

Q: What is propylene glycol?

A: Propylene glycol is a chemical, that has been “Generally recognized as safe” by the FDA, for use in food, cosmetics and medicine.

Studies completed have shown propylene glycol inhalation may preventive pneumonia, influenza and other respiratory diseases.

However, an extreme over consumtion in a very short period of time can be toxic, this is hardly possible if you use the E-Cigarette.

Q: What does one cartridge equal to?

A: One cartridge is the equivalent of about 20 cigarettes

Q: So the smoke of the Electronic Cigarette is what?

A: The smoke is a harmless, fast evaporating vapor.

It will not leave any residue in the air, nor harm anybody.

Q: Do I have to be 18/21 in order to use the Electronic Cigarette?

A: Yes! The cigarette is not intended for the use of children!

It still contains nicotine, which is highly addictive!

Q: I am not a smoke, but I figured since the E- Cigarette is harmless, I give it a try!

A: You should not do that, under no circumstances what so ever!

Like I said before, nicotine is addictive and smokers really suffer under their addiction.

It is extremely hard to conquer an addiction.

The Electronic Cigarette is really ONLY intended for adult smokers, who have a hard time quitting or who are looking for a healthier alternative.

For more Information about Electronic Cigarettes go on http://www.get-cigarettes.com

J.Wylie from www.get-cigarettes.com

Article Source:http://www.articlesbase.com/quit-smoking-articles/nicotine-patches-and-gum-just-got-some-tough-competition-874215.html

What are the smoking facts?  Smoking can kill you, and your cigarette addiction can also kill others.

If you want to quit cigarette smoking you need to start by changing your attitude and beliefs about your cigarette addiction.

All addicts engage in denial and rationalization.  You use these tidy bits of fiction to protect yourself from the stark reality of the smoking risks to your health and the health of those around you. Your tobacco addiction is likely accompanied some or all of the following bits of smoking fiction.  You cannot quit cigarette smoking unless you give up your denial and face the facts about smoking.

Fiction: I have the right to do what I want,  it is my body.

Fact #1: The facts about smoking reveal that your habit is contributing to air pollution, global warming, accidental poisoning, escalating  prevalence of asthma and even sudden infant death syndrome. Your addiction is harming not only you but those around you.  Your are not alone on this planet, and you are not alone in your life.  There are other people who love you and need you and your smoking is as harmful to them as it is to you.

Fiction: If I keep the windows open when I smoke in the car I am protecting the children from the harmful effects of smoke.

Fact #2: This does nothing to protect your children from the smoking risks to health. Every time you smoke a cigarette in the car they smoke it with you. 

Fiction: Smoking is a bad habit.

Fact #3: Smoking is a tobacco addiction not a habit.

Fiction: Everybody smokes.

Fact #4: Everybody does not smoke.  So many people in Canada are giving up smoking that the national rate for smoking is approaching 18% . If you smoke you are in the minority not the majority.

Fiction: Smoking is cool.

Fact #5: When you smoke you do not look cool, you look stupid.  Let’s face it you have freely chosen to engage in an activity that drains your pocket book and harms your health. This decision calls your intelligence into question.  Smoking statistics in Canada show that smoking is more prevalent among the unemployed, lower income groups and populations with 12 years or less of grade school education.  Smoking doesn’t make you look cool it makes you look uneducated, unemployed, and poor.

Fiction: It is only tobacco. Its not like its heroin or anything.

Fact #6 : Nicotine is more dangerous that cocaine, heroin or alcohol when it comes to dependence. Dependence develops quickly.  The product is legal and easily available making the dependence easier to maintain. Tobacco addiction causes more health problems worldwide than heroin.

Fiction: It is legal so it can’t be that bad.

Fact #7: See smoking fact # 6

Fiction: I only smoke socially when I am with friends.

Fact #8: See smoking fact # 6. Your social smoking will likely result in a tobacco addiction.  If you value your friends do not harm them.  You have a moral obligation to protect them. 

Fiction: I am still young and will quit before I get older

Fact # 9: See smoking fact # 6. Smoking statistics show that most people start their cigarette addiction when they are teenagers.

Fiction: It is hopeless, I have tried many times and I cannot quit cigarette smoking.

Fact # 10: Not everyone is successful the first time they try to quit cigarette smoking.  The facts about smoking show that most former smokers had several unsuccessful attempts before they finally overcame their tobacco addiction.  Keep trying!

Of all the known smoking risks to your health perhaps the most significant one is not facing the facts about smoking and living in a world of denial.

If you want to quit cigarette smoking your reality check should include facing the smoking facts.  This one is so important it bears repeating.

Smoking can kill you.

Beverly Hansen OMalley is a nurse who is passionate about health promotion. Visit www.registered-nurse-canada.com where Bev explores the uniqueness of the nursing profession in Canada including comparison of nurse salary across the country, preparation for the Canadian nursing entrance test and how to become a nurse in Canada if you graduated in another country.

Article Source:http://www.articlesbase.com/quit-smoking-articles/10-smoking-facts-to-help-you-develop-a-new-attitude-toward-your-cigarette-addiction-871672.html

Why is Smoking So Hard to Quit?
By Mairead Russell

QUIT SMOKING – REPLACE YOUR EMOTIONAL ATTACHMENT TO CIGARETTES

I am one of the unfortunates who discovered smoking in my late teens via peer pressure. My boyfriend at the time smoked and I believed I would be more attractive to him if I smoked and besides, it gave me that little extra boost of confidence too.

As is the case in our youth – health warnings and good advice generally get overlooked as we begin our ‘habit’ but it is also something that we turn a blind eye to as we get older too.Why? Because the smoking habit has become so ingrained in our life that it becomes virtually impossible to give up. Us human beings are creatures who seek pleasure and try our utmost to avoid pain, which means that most of us continue to smoke for the ‘pleasure’ it gives us and avoid giving up due to the ‘pain’ it will cause us to do so. So I avoided pain and continued to smoke until I became pregnant.

Fortunately for me, I could not stand the smell of cigarette smoke during my pregnancy let alone actually smoke a cigarette and I must admit I do feel for those women who struggle to quit smoking for the well-being of their baby. I did not have to battle on an hourly basis to quit the ‘bad’ habit during my pregnancy however, I did have to struggle to keep off the cigarettes once my daughter was born.

So why exactly is it so difficult to give up smoking? We are led to believe that it is due to the addictive nature of the nicotine however, according to latest research nicotine is not that addictive so why do people become ‘addicted’ to smoking? It has more to do with our emotional attachment to it than the nicotine itself. In fact nicotine only stays in our system for up to 72 hours and then the body is free of it. Many of us give up smoking relatively easily in the first few days, which technically should be the hardest time to quit, only to start again months later when our physical body no longer ‘craves’ nicotine.

So why do we find it so difficult to stop smoking?

Unfortunately smoking is a ‘learned’ behaviour which over time becomes a habit. Habits are rooted in our unconscious mind and run automatically in the background without us consciously being aware of them at times. Think about when you reach for a cigarette. Is it when you are stressed, out socializing or when you need a ten minute break from work? It is these ‘reasons’ why smoking becomes a part of your life and it is for these same reasons why it is so difficult to stop. It is not the ‘addiction’ that’s hard to overcome but the benefits that you gain from this unhealthy and expensive habit.

So in order to break the smoking habit we need to replace the benefits that we gain from smoking. If you use cigarettes as a stress release, which I know many people do, or as a ‘time-out’ – then finding alternative stress release (such as deep breathing exercises, exercise etc) will ultimately mean that your ‘emotional’ attachment to the cigarette is weakened and your ability to quit increases. An excellent way to do this naturally and effortlessly is to turn to hypnotherapy.

Hypnotherapy can help you give up smoking for good. Why? Because it looks at the real reason why you smoke and seeks to replace the benefits you gain from your cigarette. Hypnotherapy works by reprogramming your mind to become a relaxed and positive non-smoker and stop smoking permanently. There are also some other benefits to gain from quitting smoking too such as:-
· feelings of achievement as you have quit the habit 
· feeling healthier and fitter 
· enjoying the taste of your food 
· having more money in your pocket to spend on something you want
· feeling more in control of your life 
· becoming confident in the ability to socialize with smokers and still say no.

In order to produce lasting results you need to be motivated and 100% committed. You have to want to stop. If you genuinely want to stop smoking then hypnotherapy can help you. Hypnotherapy is a fast, effective and painless way to stop smoking. Why battle with willpower when hypnotherapy can ease your struggle and give immediate success? Furthermore studies have shown hypnotherapy to be the most effective method of smoking cessation.

I was one of the lucky ones who has finally kicked the habit more through good luck than hard effort, however for those that struggle every year to quit, hypnotherapy offers real hope and with it, a real sense of achievement.

Mairead Russell is a qualified and registered hypnotherapist (GHR) who works in the Central Manchester area. Mairead specializes in emotional and bevioural issues, including depression, anxiety disorders and stress. Mairead also has success in smoking cessation and weight loss. For further information please visit her web site http://www.mcrhypnotherapy.com or email at mairead@mcrhypnotherapy.com

Article Source:http://www.articlesbase.com/quit-smoking-articles/why-smoking-is-so-hard-to-quit-869887.html

As someone who was addicted to cigarettes for nearly 20 years and has only recently managed to quit smoking I know from first hand experience how hard to is to drop the cancer sticks. For those of you who is struggling with nicotine addiction it can be hard to find the best way to quit smoking so I’ve listed a few quit smoking tips that might give you the motivation you need to stub out the habit.

Tip 1: Decide to quit smoking on a specific day

Setting a date in the near future when you intend to quit smoking makes your task so much easier by making your plans more concrete and therefore less easy to break. Choose a day which isn’t too far off as you don’t want to lose motivation. Telling everyone you know the date you have set will also help you quit smoking for good as you won’t want to let them down.

Tip 2: Live a healthier lifestyle

Smoking cigarettes becomes part of a lifestyle which usually doesn’t have many healthy aspects. Make the effort to improve my physical condition by eating a healthier diet and exercising will cause you to become less interested in smoking. Start off with something simple like taking a long walk each day and have a salad for lunch and you really feel the benefits of your new nicotine free life.

Tip 3: Stay away from the situations which used to cause you to smoke

I used to have great trouble resisting cigarettes when I went to the pub so when I decided to quit smoking for good I stayed away from the pub for a couple of months. Not an easy decision to make by any means but the price paid was definitely worth it. I suggest that if you want to quit you try staying away from pubs and other social situations where you can quit thinking about cigarettes until you feel like you are truly a non-smoker. If you usually take cigarette breaks at work find something else to do for a few minutes to take your mind of cigarettes.

Tip 4: If you are really struggling use an electronic cigarette to satisfy your cravings

I used an electronic cigarette when quitting smoking and it definitely did me a lot of good. Electronic cigarettes allow you to quit smoking tobacco immediately without worrying about the consequences of nicotine withdrawal, thus removing the dread you might feel when considering a life without cigarettes. Not everyone loves electronic cigarettes but they are definitely worth a shot if you are desperate to give up.

Author talks about Electronic Cigarette a revolutionary alternative way to real cigarette. Quit Smoking with Electronic Cigarette. Buy online electronic cigarette at www.premiumecigarette.com.

Article Source:http://www.articlesbase.com/quit-smoking-articles/4-top-tips-to-quit-smoking-865110.html

Weight training makes a person healthy, fit and strong. It is not just for people who want to build muscle, but for everyone who likes to stay fit and keep the excess weight off.

If you want to get in shape or stay in shape you can walk, run or cycle every morning, play sports with friends, but if you want to have muscles and look lean, then lifting some weights either at the gym or at home is your best bet.

People go to the gym for many reasons. eg:

To lose a few pounds if they are overweight.
To gain a few pounds (of muscle) if they are underweight.
To get fit and Healthy.
To get strong.

The most effective exercise plan for most should have some cardiovascular work and mostly weight training exercises. This helps burn calories and increase the muscle to fat ratio better than cardiovascular work alone.

Some Benefits of Weight training:
1. It is the best way to maintain and improve ones health from a variety of diseases and premature death.

2. It makes a person feel better and increases ones self confidence, prevents depression, anxiety
and gloom.

3. A weight training lifestyle helps a person live longer than an inactive person.

4. It instils discipline into a person, making other things in life easy.

5. It makes one stronger physically and mentally.

To start: one should consult a physician to get the go ahead and then get into it gradually.
Getting stronger, fitter, healthier week by week building up more endurance will be of great benefit to you.

Aim for 3 or 4 days a week working out, this is sufficient no matter what your goals are.
Maintain a reasonable diet.
You could consult with a professional to get an excellent eating plan to match your goals and gym
activities.They will evaluate you based on your needs, and recommend a diet plan.

A good diet should have nutrients from all the food groups.
This is made up by 3 basic groups.

The first is carbohydrates.The energy source. The food that a person consumes should have vitamins, minerals and some fiber. A lot of this comes from oats, rice, potatoes, cereals and breads, and also from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The Second is Protein. The building blocks of muscle and essential organs.This comes from fish, chicken, red meat and dairy. Protein is broken down in the body to form amino acids for repair and
growth of new cells.

The third is fat. The body’s enemy, according to most.There are 4 types of fat: Saturated (the bad) from animals, the more animal fat you consume the higher your blood cholesterol will rise, increasing the risk of a malfuntion in the body.Should be taken in small quantities.Sources are: Beef, dairy, coconut oil.
Polyunsaturated (the good) Comes from plants, reduces blood cholesterol. Sources are: nuts,fish, safflower oil, seeds, corn oil and sunflower oil.
Monounsaturated (the best) also comes from plants, raises the good cholesterol.Sources are: Avocado,
olive oil, olives, nuts, canola oil and peanut butter.
Trans fats (the ugly) This is relatively new, the effects are unknown, it is believed that they behave like saturated fat (the bad) causing blood cholesterol levels to rise.

The consumption of fats (the good fats) is important for our health. They are used in the production of hormones and other activities.We do need some fat, but do limit the bad.

A great way to help your efforts in the gym is to give up some detrimental habits such as smoking and drinking alcohol. Smoking damages the lungs and dramatically increases the risk of lung cancer along with other diseases. Excessive drinking has also been shown to causes major diseases.
These two habits are definitely not worth having around.

The best thing one can do for themselves is to quit any destructive habits they have and get into that gym, start pumping some iron and look forward to greater Health and Fitness.

Expert advice on fitness equipment likes of treadmills, exercise bikes, elliptical cross trainers and heart rate monitors at Argos Sports. Fitness & exercise specialists.

Article Source:http://www.articlesbase.com/quit-smoking-articles/health-fitness-weight-training-smoking-and-drinking-867510.html