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eBay: The First 10 Years.

Yes, you read that correctly: ten years. eBay was created in September 1995, by a man called Pierre Omidyar, who was living in San Jose. He wanted his site – then called ‘AuctionWeb’ – to be an online marketplace, and wrote the first code for it in one weekend. It was one of the first websites of its kind in the world. The name ‘eBay’ comes from the domain Omidyar used for his site. His company’s name was Echo Bay, and the ‘eBay AuctionWeb’ was originally just one part of Echo Bay’s website at ebay.com. The first thing ever sold on the site was Omidyar’s broken laser pointer, which he got $14 for.

The site quickly became massively popular, as sellers came to list all sorts of odd things and buyers actually bought them. Relying on trust seemed to work remarkably well, and meant that the site could almost be left alone to run itself. The site had been designed from the start to collect a small fee on each sale, and it was this money that Omidyar used to pay for AuctionWeb’s expansion. The fees quickly added up to more than his current salary, and so he decided to quit his job and work on the site full-time. It was at this point, in 1996, that he added the feedback facilities, to let buyers and sellers rate each other and make buying and selling safer.

In 1997, Omidyar changed AuctionWeb’s – and his company’s – name to ‘eBay’, which is what people had been calling the site for a long time. He began to spend a lot of money on advertising, and had the eBay logo designed. It was in this year that the one-millionth item was sold (it was a toy version of Big Bird from Sesame Street).

Then, in 1998 – the peak of the dotcom boom – eBay became big business, and the investment in Internet businesses at the time allowed it to bring in senior managers and business strategists, who took in public on the stock market. It started to encourage people to sell more than just collectibles, and quickly became a massive site where you could sell anything, large or small. Unlike other sites, though, eBay survived the end of the boom, and is still going strong today.

1999 saw eBay go worldwide, launching sites in the UK, Australia and Germany. eBay bought half.com, an Amazon-like online retailer, in the year 2000 – the same year it introduced Buy it Now – and bought PayPal, an online payment service, in 2002.

Pierre Omidyar has now earned an estimated $3 billion from eBay, and still serves as Chairman of the Board. Oddly enough, he keeps a personal weblog at http://pierre.typepad.com. There are now literally millions of items bought and sold every day on eBay, all over the world. For every $100 spent online worldwide, it is estimated that $14 is spent on eBay – that’s a lot of laser pointers.

Now that you know the history of eBay, perhaps you’d like to know how it could work for you? Our next email will give you an idea of the possibilities.EBay Income Possibilities.

If you’ve ever read an article about eBay, you will have seen the kinds of incomes people make – it isn’t unusual to hear of people making thousands of dollars per month on eBay.

Next time you’re on eBay, take a look at how many PowerSellers there are: you’ll find quite a few. Now consider that every single one of one of them must be making at least $1,000 per month, as that’s eBay’s requirement for becoming a PowerSeller. Silver PowerSellers make at least $3,000 each month, while Gold PowerSellers make more than $10,000, and the Platinum level is $25,000. The top ranking is Titanium PowerSeller, and to qualify you must make at least $150,000 in sales every month!

The fact that these people exist gives you come idea of the income possibilities here. Most of them never set out to even set up a business on eBay – they simply started selling a few things, and then kept going. There are plenty of people whose full-time job is selling things on eBay, and some of them have been doing it for years now. Can you imagine that? Once they’ve bought the stock, everything else is pretty much pure profit for these people – they don’t need to pay for any business premises, staff, or anything else. There are multi-million pound businesses making less in actual profit than eBay PowerSellers do.

Even if you don’t want to quit your job and really go for it, you can still use eBay to make a significant second income. You can pack up orders during the week and take them down to the post office for delivery each Saturday. There are few other things you could be doing with your spare time that have anywhere near that kind of earning potential.

What’s more, eBay doesn’t care who you are, where you live, or what you look like: some PowerSellers are very old, or very young. Some live out in the middle of nowhere where selling on eBay is one of the few alternatives to farming or being very poor. eBay tears down the barriers to earning that the real world constantly puts up. There’s no job interview and no commuting involved – if you can post things, you can do it.

Put it this way: if you know where to get something reasonably cheaply that you could sell, then you can sell it on eBay – and since you can always get discounts for bulk at wholesale, that’s not exactly difficult. Buy a job lot of something in-demand cheaply, sell it on eBay, and you’re making money already, with no set-up costs.

If you want to dip your toe in the water before you commit to actually buying anything, then you can just sell things that you’ve got lying around in the house. Search through that cupboard of stuff you never use, and you’ll probably find you’ve got a few hundred dollars’ worth of stuff lying around in there! This is the power of eBay: there is always someone who wants what you’re selling, whatever it might be, and since they’ve come looking for you, you don’t even need to do anything to get them to buy it.

So you want to get started on eBay? Well, that’s great! There are only a few little things you need to learn to get started. Our next email will give you the lowdown.What You Need to Know BEFORE You Get Started on eBay.

So you’ve decided that you want to get started as a seller on eBay. There are a few things that you really need to know before you go and throw yourself in at the deep end.

What to Sell.

First off, you need to know what it is you’re going to sell: what’s your speciality? You’ll do far better on eBay if you become a great source for certain kind of products, as people who are interested in those products will come back to you again and again. You won’t get any loyalty or real reputation if you just sell rubbish at random.

When you think about what to sell, there are a few things to consider. The most important of these is to always sell what you know. If you try to sell something that you just don’t know anything about then you’ll never write a good description and sell it for a good price.

You might think you’re not especially interested in anything, but if you think about what kind of things you usually buy and which websites you go to most often, I’m sure you’ll discover some kind of interest. If all else fails mention it to your friends and family: they’ll almost certainly say Oh, well why don’t you sell, and you’ll slap your forehead.

Out of the things you know enough about, you should then consider which things you could actually get for a good enough price to resell, and how suitable they would be for posting. If you can think of something of that you’re knowledgeable about and it’s small and light enough for postage to be relatively cheap, then that’s great!

Don’t worry if you think the thing you’re selling is too obscure – it isn’t. There’s a market for almost everything on eBay, even things that wouldn’t sell once in a year if you stocked them in a shop. You’ll probably do even better if you fill a niche than if you sell something common.

Tax and Legal Matters.

If you earn enough money, you should be aware that you’re going to have to start paying tax – this won’t be done for you. If you decide to sell on eBay on a full-time basis, you should probably register as a business.

Prepare Yourself.

There are going to be ups and downs when you sell on eBay. Don’t pack it in if something goes a little wrong in your first few sales: the sellers who are successful on eBay are the ones who enjoy it, and stick at it whatever happens.

Anyone can sell on eBay, if they believe in themselves – and if you do decide it’s not for you, then the start-up costs are so low that you won’t really have lost anything.

If you’re ready to start selling, then the next thing you need to know is the different auction types, so you can decide which ones you will use to sell your items. Our next email will give you a guide.A Beginner’s Guide to the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay.

For every seller who doesn’t like the idea that their item might sell for a far lower price than they intend, there’s another who wants to shift hundreds of the same item quickly. eBay tries to cater to all tastes. This email gives you an overview of the different kinds of auctions and their advantages for you.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: buyers bid, others outbid them, they bid again, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that the buyer will be told if their bid does not meet the reserve price you set, and they’ll need to bid again if they want the item. If no-one is willing to meet your price, then the auction is cancelled, and you keep the item.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. You can add a Buy it Now button to a normal auction, meaning that buyers can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. This lets you avoid all the complications of the auction format and simply list your items for how much you want them to sell for.

Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that buyers can contact you to negotiate a price, which could be a good way to get sell some extra stock at a small discount. The only downside to reserve and fixed price auctions is that you pay a small extra fee to use these formats. In general, it is more worth using reserve auctions for higher-priced items and fixed price auctions for lower-priced ones – but remember that you can combine the two formats.

Multiple Item (‘Dutch’) Auctions.

These are auctions where you can sell more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that you can just say how many of the item you they have, and offer them at a fixed price per unit. Buyers can enter how many they want and then just click Buy it Now to get them.

Now that you know about the different types of auctions, you should make sure that the items you plan to sell don’t violate eBay’s listing policies. The next email will let you know what’s allowed and what is a big no-no. Staying Out of Trouble with eBay’s Listing Policies.

While you can sell most things on eBay, quite a few things are banned. If you try to sell any of these things then eBay will remove your auction and all bids will be void.

Here is eBay’s full list of prohibited or questionable items:

Academic Software
Airline and Transit Related Items
Alcohol (also see Wine)
Animals and Wildlife Products
Anti-circumvention Policy
Artifacts
Authenticity Disclaimers
Autographed Items
Batteries
Beta Software
Bootleg Recordings
Brand Name Misuse
Catalog Sales
Catalytic Converters and Test Pipes
Celebrity Material
Charity or Fundraising Listings
Comparison Policy
Compilation and Informational Media
Contracts and Tickets
Counterfeit Currency and Stamps
Counterfeit Items
Credit Cards
Downloadable Media
Drugs Drug Paraphernalia
Electronics Equipment
Embargoed Goods and Prohibited Countries
Encouraging Infringement Policy
Event Tickets
Faces, Names and Signatures
Firearms, Ammunition, Replicas, and Militaria
Fireworks
Food
Freon and Other Refrigerants
Gift Cards
Government IDs and Licenses
Hazardous, Restricted, and Perishable Items
Human Parts and Remains
Importation of Goods into the United States
International Trading – Buyers
International Trading – Sellers
Lockpicking Devices
Lottery Tickets
Mailing Lists and Personal Information
Manufacturers’ Coupons
Mature Audiences
Medical Devices
Misleading Titles
Mod Chips, Game Enhancers, and Boot Discs
Movie Prints
Multi-level Marketing, Pyramid and Matrix Programs
OEM Software
Offensive Material
Pesticides
Plants and Seeds
Police-Related Items
Political Memorabilia
Postage Meters
Pre-Sale Listings
Prescription Drugs and Devices
Promotional Items
Real Estate
Recalled Items
Recordable Media
Replica and Counterfeit Items
Satellite and Cable TV Descramblers
Slot Machines
Stocks and Other Securities
Stolen Property
Surveillance Equipment
Tobacco
Travel
Unauthorized Copies
Used Clothing
Warranties
Weapons Knives
Wine (also see Alcohol)

Most of this is very obvious – of course you can’t sell illegal things like drugs, pyramid schemes or stolen goods. Almost everything that is on the list is there because there is law against selling it. Some of the reasons, though, are a little strange.

The ‘autographed items’ entry, for example, doesn’t mean that you can’t sell anything that’s been autographed – it just means that you can only sell it if it comes with a certificate of authenticity. The ‘artifacts’ entry prohibits you from selling Native American graves; ‘celebrity material’ means you can’t sell unauthorised pictures of celebrities; ‘embargoed goods’ means that you can’t sell anything that comes from Cuba on and on it goes, and most of it you never need to know.

If your chosen kind of item seems to be on the list, though, and you’re concerned that you might not be able to sell it, then check the full list at http://pages.ebay.com/help/policies/items-ov.html to see whether the item is banned entirely or there are just a few restrictions.

eBay says it will remove any items that it believes violate copyright law, but in reality they don’t have that many people to monitor the site. You will generally only find that your auction gets removed if someone decides to report you – and even then, they might not get around to it.

Really, buying and selling on eBay can sometimes feel more complicated than it really is, thanks to all the rules surrounding it – not to mention the jargon. Our next email is a ‘jargon buster’, to help you learn the language of eBay.Learning the eBay Lingo.

Do you have trouble sometimes understanding when people talk about eBay? Don’t worry, some of the jargon is really obscure, and you can’t be expected to understand it until someone’s told you what it means. Here’s a little list of some of the most useful lingo to know, but you don’t need to memorise it – even the most common jargon is only used relatively rarely.

Words.

Bid: telling eBay’s system the maximum price you are prepared to pay for an item.
Dutch: an auction where more than one of an item is available.
Feedback: positive or negative comments left about other users on eBay.
Mint: in perfect condition.
Non-paying bidder: a bidder who wins an auction but does not then go on to buy the item.
PayPal: an electronic payment method accepted by most sellers.
Rare: used and abused on eBay, now entirely meaningless.
Reserve: the minimum price the seller will accept for the item.
Shill bid: a fake bid placed by a seller trying to drive up their auction’s price.
Snail Mail: the post, which is obviously very slow compared to email.
Sniping: bidding at the last second to win the item before anyone else can outbid you.

Abbreviations.

AUD: Australian Dollar. Currency.
BIN: Buy it Now. A fixed price auction.
BNWT: Brand New With Tags. An item that has never been used and still has its original tags.
BW: Black and White. Used for films, photos etc.
CONUS: Continental United States. Generally used by sellers who don’t want to post things to Alaska or Hawaii.
EUR: Euro. Currency.
FC: First Class. Type of postage.
GBP: Great British Pounds. Currency.
HTF: Hard To Find. Not quite as abused as ‘rare’, but getting there.
NIB: New in Box. Never opened, still in its original box.
NR: No Reserve. An item where the seller has not set a reserve price.
OB: Original Box. An item that has its original box (but might have been opened).
PM: Priority Mail.
PP: Parcel Post.
SH: Shipping and Handling. The fees the buyer will pay you for postage.
USD: United States Dollars. Currency.
VGC: Very Good Condition. Not mint, but close.

The chances are that you’ll find more specific jargon related to whatever you’re selling, but it’d be an impossible task to cover it all here. If you can’t figure one out from your knowledge of the subject, then type the term into a search engine, followed by the word ‘ebay’. The chances are that someone, somewhere will have seen fit to explain it.

While it’s good to be able to understand others’ jargon, avoid using it unless you really need to (for example, if you run out of space in an item’s title). Many people on eBay are not experienced buyers and you will lose them if you write a load of gobbledegook all over your auction.

By now, you’re well prepared for eBay life, and you’re probably ready to get started with that first auction. In the next email, we’ll show you how to dive in and get started.5 Simple Steps to Posting Your First eBay Auction.

It’s surprisingly simple to get started posting your very first auction on eBay. Here’s what you need to do.

Step 1: Open an eBay seller’s account.

If you’ve bought things on eBay, then you already have an account – just log in with it and click ‘Sell’ in the toolbar at the top of the page, then click ‘Create a seller’s account’. If you’ve never used eBay before, then you’ll need to open an account first using the ‘register’ link underneath the toolbar, and then click ‘Sell’ and ‘Create a seller’s account’. The eBay site will then guide you through the process. For security, this may involve giving card details and bank information.

Step 2: Decide what to sell.

For your first little experiment with eBay, it doesn’t really matter what you sell. Take a look around the room you’re in – I’m sure there’s something in there that you’re not all that attached to and could put in the post. Small books and CDs are ideal first items.

Step 3: Submit your item.

Click ‘Sell’, and you’re on your way to listing your item.

The first thing you need to do is choose a category – it’s best to just type in what the item is and let eBay choose for you. Next, write a title and description. Include key words you think people will search for in the title box, and all the information you have about the item in the description box.

Now set a starting price. $0.01 is the best starting price, as it draws people in to bid who otherwise wouldn’t, and items will almost never finish at such a low price. The next thing to set is the duration of the auction: 3, 5, 7 or 10 days. This is up to you: longer sales will usually get more bids, but will also seem to drag on forever. If you’ve taken a picture, add it now – items with pictures always sell for more. Finally, tick the payment methods you will accept (just PayPal is best for now), and where you will post to (limit yourself to your own country to begin with). Submit and you’re done!

Step 4: Wait for it to sell.

This is just a matter of sitting back and letting eBay do its thing – buyers will find your item and leave bids on it. Some bidders might email you with questions about the item, and you should do your best to answer these questions as quickly as you can.

Remember that if your item doesn’t sell then you can list it again for free.

Step 5: Collect payment and post it.

eBay will sent your buyer emails guiding them through the process of sending you payment for the item. Make sure you have the money before you send anything.

Once you’ve got the payment, all you need to do is pack the item for posting (make sure to use some bubble wrap), take the buyer’s address from the confirmation email eBay sent you, and write it on the parcel. Put some stamps on, post it, and you’re done!

I hope you enjoyed selling your first item. Now that you’re starting to get into it, the next email will give you a checklist of things you need to do to be a successful seller.
An eBay Seller’s Checklist.

Being a seller is a lot of responsibility, and sometimes you might feel like you’re not doing everything you should be. This simple checklist will help you keep on top of things.

Have you found out everything you possibly could about your items? Try typing their names into a search engine – you might find out something you didn’t know. If someone else is selling the same thing as you, then always try to provide more information about it than they do.

Do you monitor the competition? Always keep an eye on how much other items the same as or similar to yours are selling, and what prices they’re being offered at. There’s usually little point in starting a fixed price auction for $100 when someone else is selling the item for $90.

Have you got pictures of the items? It’s worth taking the time to photograph your items, especially if you have a digital camera. If you get serious about eBay but don’t have a camera, then you will probably want to invest in one at some point.

Are you emailing your sellers? It’s worth sending a brief email when transactions go through: something like a simple Thank you for buying my item, please let me know when you have sent the payment. Follow this up with Thanks for your payment, I have posted your [item name] today. You will be surprised how many problems you will avoid just by communicating this way.

Also, are you checking your emails? Remember that potential buyers can send you email about anything at any time, and not answering these emails will just make them go somewhere else instead of buying from you.

Do your item description pages have everything that buyers need to know? If you’re planning to offer international delivery, then it’s good to make a list of the charges to different counties and display it on each auction. If you have any special terms and conditions (for example, if you will give a refund on any item as long as it hasn’t been opened), then you should make sure these are displayed too.

Have you been wrapping your items correctly? Your wrapping should be professional for the best impression: use appropriately sized envelopes or parcels, wrap the item in bubble wrap to stop it from getting damaged, and print labels instead of hand-writing addresses. Oh, and always use first class post – don’t be cheap.

Do you follow up? It is worth sending out an email a few days after you post an item, saying Is everything alright with your purchase? I hope you received it and it was as you expected. This might sound like giving the customer an opportunity to complain, but you should be trying to help your customers, not take their money and run.

Being a really good eBay seller, more than anything else, is about providing genuinely good and honest customer service. That’s the only foolproof way to protect your reputation. Of course, you might be wondering by now whether it’s really worth all the hassle to get a good reputation on eBay. Won’t people buy from you anyway, and couldn’t you just open a new account if it really comes down to that? Our next email will set you straight.

What’s Your eBay Reputation Really Worth?

Your eBay reputation is everything you are on eBay – without it, you’re nothing. Your reputation is worth as much as every sale you will ever make.

If you’ve ever bought anything on eBay (and the chances are you have), then think about your own behaviour. Buying from a seller with a low feedback rating makes you feel a little nervous and insecure, while buying from a PowerSeller with their reputation in the thousands doesn’t require any thought or fear – it feels just like buying from a shop.

A Bad Reputation Will Lose You Sales.

In fact, a bad reputation will lose you almost all your sales. If someone leaves you negative feedback, you will feel the pain straight away, as that rating will go right at the top of your user page for everyone to see. Who’s going to want to do business with you when they’ve just read that you took a month to deliver the item, or that you had bad communication and sent a damaged item? The answer is no-one.

Your next few items will need to be very cheap things, just to push that negative down the page. You might have to spend days or even weeks selling cheap stuff to get enough positive feedback to make anyone deal with you again.

It’s even worse if you consistently let buyers leave negative feedback – once you get below 90% positive ratings, you might as well be invisible.

You Can’t Just Open a New Account.

Besides eBay’s rules about only having one account, there are far more downsides than that to getting a new account. You literally have to start all over again from scratch.

You won’t be able to use all the different eBay features. Your existing customers won’t be able to find you any more. Your auctions will finish at a lower price because of your low feedback rating. Opening a new account is like moving to a new town to get away from a few people who are spreading rumours about you: it’s throwing out the baby with the bathwater.

A Good Reputation Will Get You Sales.

When a PowerSeller tells me something, I tend to believe them. They can be selling a pretty unlikely item, but if they guarantee it is what they say it is, then I trust them – they’re not going to risk their reputation, after all. This is the power of a reputation: people know you want to keep it, and they know you’ll go to almost any lengths to do so.

This is true even to the point that I would sooner buy something for $20 from a seller I know I can trust than for $15 from someone with average feedback. It’s worth the extra money to feel like the seller knows what they’re doing, has all their systems in place and will get me the item quickly and efficiently.

You really will find selling on eBay so much easier, and there’s only way to get a good reputation: make sure you please your customers every time. But some customers can be, well, just a little difficult to please. In the next email, we ask: is the eBay customer always right?

Is the eBay Customer Always Right?

I can answer this question for you right now: the answer is ‘yes’. In fact, the answer is ‘YES!’ – the biggest yes you’ve ever heard. Of the course the customer is always right. If you want to be a successful eBay seller, you should go miles out of your way to make sure every single one of your customers is 100% satisfied, however much time or money it might cost you.

A dissatisfied customer will leave negative feedback, and negative feedback is to be avoided at all costs. That one piece of negative feedback will always cost you more than it would have to deal with the complaint, whatever the value of the items you sell. You should consider any positive feedback percentage under 100% to be an absolute disaster, and a personal failure on your part.

But What If

But nothing! There is no situation where you, as a seller, should get into any dispute with a buyer. Here are a few common situations and how to handle them.

They say the item never arrived: Politely ask the buyer to wait a few more days to see if it turns up, and then email you again if it still hasn’t arrived. If it still hasn’t arrived, you should assume it was lost in the post somehow and offer to send a replacement if you have one, or give them a full refund otherwise. No, I don’t care what that costs you. Are you serious about selling on eBay or not?

The item has been damaged in the post: You must offer to replace it or take it back for a refund without hesitation.

They say the item doesn’t match the description: Resist the urge to email back with yes it does, you just didn’t read the description properly. Take the item back for a refund, and edit your description if you need to, to make any confusing points extra clear.

I’m sure you’re spotting a pattern by now. Offering a refund will make almost any problem go away, and it really will cost you less in the long run. Remember, one piece of negative feedback will stay with you forever, while having a 100% positive rating is like owning a bar of solid gold.

You should always handle customers’ complaints before they complain to eBay – in fact, you should email them pre-emptively to ask if they have any. Going through the dispute process is time consuming, reflects badly on you and is downright unnecessary.

Are you still not convinced? Think this would only work with cheap items? Well, you see, the higher the price of the items you sell, the more your reputation is worth to you. Let’s say you were selling $10,000 worth of items each week, for example, and making a $1,000 profit per week overall. You might think that refunding one customer’s $1,000 purchase would be a tragedy, losing you your whole week’s profit. It’s far better to look at it this way: if you don’t give that refund, then not only will you lose the next week’s profit, but you’ll probably lose a few weeks’ profit after that too. Now which option looks better?

I absolutely can’t emphasise enough the importance of really believing that the customer is always right. But trying to make excuses for complaints isn’t the only thing you need to avoid. There are a lot of pitfalls that you need to avoid if you don’t want to kill your business before it’s even started properly – and I’ll show you in the next email what they are.

10 Sure-fire Ways to Kill Your eBay Business.

It’s surprisingly easy to kill your eBay business, if you’re not careful – sure, you can start over from scratch without it costing you anything, but do you really want to? Still, if you want your business to end up dead in the water, here are some simple ways to do it.

Lie about an item: Say it works fine when it sometimes doesn’t work. Say it’s in perfect condition when it has a scratch. Your customers will hate you!

Post whenever you feel like it: Make sure to leave your customers hanging around, wondering when their item is going to turn up. This makes sure they buy from someone else next time.

Let items end anytime: Few people will be around to care about your auction if it ends in the middle of the night. Why go to the trouble of working out whether auctions will end at a good time?

Don’t bother with email: Customers are just timewasters anyway. eBay businesses are supposed to run themselves! Never give informed responses to questions about your item.

Sell rubbish: Really, it’s just eBay. You can just sell any old tat from the market for a 200% profit. Let quality be someone else’s concern – I mean, really, what do they expect for that price?

Refuse to give discounts: You know what your items cost, you know what your profit margin is going to be, and you’re not going to negotiate. Remember that giving customers special deals might make them feel good and come back to you again.

Make your listings ugly: As many colours, flashing lights and animations as possible will really give those customers a headache. Write as much in CAPITALS!!!! as you can. Preferably big, red capitals. Be sure to use the fonts Impact and Comic Sans. For an extra special touch, see if you can figure out a way to add some music.

Don’t take photos: It’s such trouble, after all. If buyers are picky enough to actually want to see items before they bid on them, then screw ‘em, that’s what I say.

Write short descriptions: Be as brief as possible, and use lots of mysterious abbreviations. This obviously makes you look very cool. You can even just write the title again in the description box. Think of the effort you’ll save!

Use reserve auctions: Now, this is a fairly controversial final choice, but it really is one of the best ways to scare away your customers. They’ll see ‘reserve not yet met’, and click that ‘back’ button before you know it. Luckily, they can always bid in a normal auction for the item somewhere else.

Now that you know the ten ways to kill your eBay business, how about we explore what to do if you want to do the opposite, and make a success of it? The next email will give you ten steps to successful selling on eBay.

10 Steps to Successful Selling on eBay.

So you want to be a successful seller with your own eBay business, do you? Here’s a simple, ten-step path to eBay enlightenment.

Step 1: Identify your market. Take a while to sit and watch for what sells and what doesn’t out of the items you’re interested in. Any market research data you can collect will be very useful to you later on. You’ll probably see the ’sweet spots’ quite quickly – those one or two items that always seem to sell for a good price.

Step 2: Watch the competition. Before you invest any money, see what the other sellers in your category are up to, and what their strategies are. Pay special attention to any flaws their auctions might have, because this is where you can move in and beat them at their own game.

Step 3: Find a product: Get hold of a supplier for whatever it is you want to sell, and see what the best rates you can get are – don’t be afraid to ring round quite a few to get the best deal. If the eBay prices you’ve seen are higher than the supplier’s, then you’re set.

Step 4: Start small: Don’t throw thousands at your idea straight away – get started slowly, see what works and what doesn’t, and learn as you go. Remember that it’s very cheap to try out even the craziest ideas on eBay, and who knows, they might just work!

Step 5: Test and repeat. Keep trying different strategies until you find something that works, and then don’t be ashamed to keep doing it, again and again. The chances are that you’ve just found a good niche.

Step 6: Work out a business plan: A business plan doesn’t need to be anything formal, just a few pages that outline the market opportunity you’ve spotted, your strategy, strengths and weaknesses of the plan and a brief budget. This is more for you than it is for anyone else.

Step 7: Invest and expand: This is the time to throw money at the problem. Buy inventory, and start spending more time on your business. Set a goal number of sales each week, increasing it each time.

Step 8: Make it official: Once you’ve made a few thousand dollars worth of sales, you should really register yourself as a business. Don’t worry, it’s not expensive or hard to do – a lawyer is the best person to help you through the process.

Step 9: Automate: You’ll probably find that you’re writing the same things again and again in emails or item descriptions. This is the time to give up on the manual method and turn to automated software that can create listings for you, and respond to completed auctions and payments with whatever message you provide.

Step 10: Never give up: Even when it looks like it’s all going wrong, don’t stop trying until you succeed. If you keep working at it then you’ll almost always find that you make a real breakthrough just when things are starting to look desperate.

Once you get into the swing of things, you might start thinking that you should quit your job and take up eBay selling part time. But it’s not always as easy as that – there are all sorts of factors that you need to consider. The next email will weigh up the case for and against taking up eBay full-time.

eBay – Part Time or Full? How to Decide.

Going full-time as an eBay seller is living the dream: making a real income, working from home, being your own boss and all the rest of it. It’s the promise of a million scams, and it’s finally come true – at least for some.

What they don’t tell you in the success stories, though, is that becoming a full-time eBay seller is by no means for everyone. You really, really ought to try it part-time before you even consider taking it up full-time, and even then, caution is advisable. Before you burn your suit, here’s a list of questions you should ask yourself.

How Much Do I Earn From eBay Now?

Work out how many hours a week you spend doing eBay-related things (be honest here), and divide it by the average amount of profit you make in a week. If you were doing full-time hours, would you earn as much as you earn now?

Do I Have a Good Job?

Think about what you might lose if you give up your job to focus on eBay. If you’re in a well-paid job with good promotion prospects then it’s well worth reconsidering: you might get a few years down the line and wish you’d stayed in your traditional job, as you’d probably be the CEO by now.

Would I Really Make Much More Money?

Unless you’re selling a large quantity of small goods, most of what you do on eBay will be waiting for auctions to end – and you can wait at work just as easily as you can at home. This is why whether you would make more money on eBay really depends on what kinds of items you’re selling – for low value items, going full-time could be a good move. For high-value ones, the chances are you’ll hit the limits of how much money you have to invest in inventory long before you hit the limits on your time.

Is my Home a Good Place to Work?

Quite apart from anything else, you might find that the dream of home working is more of a nightmare in reality. People can start to depend on you to get things done that need to be done during the day. If you have a wife and children then they can resent the fact that you’re in the house but refuse to have anything to do with them for large parts of the day. Giving in to any of these things and stopping work for a while will cause your profits to fall.

Can I Survive if it All Goes Wrong?

In the end, would you be able to get by if you had a month or two where you sold literally nothing? Or would you be desperately looking around for a job and cursing the day you ever discovered eBay? That’s the real test.

If you made it through all these questions, then I guess you’re cut out for the eBay life – and even if you didn’t, you’d be surprised just how far you can get part-time. In our next email, we’ll show you how to think like the eBay elite: the PowerSellers.
How to Think Like an eBay PowerSeller.

So what’s a PowerSeller? PowerSellers are the people on eBay who’ve made it, recognisable by the little ‘PowerSeller’ badge next to their name. You’ve probably seen these people around – and to succeed on eBay, you want to think the way they do.

How to People Get the Right to Call Themselves PowerSellers?

eBay gets to decide who can be a PowerSeller and who can’t, and they have strict requirements. To get in at the minimum PowerSeller level, you must have a feedback rating of at least 100 (minimum 98% positive) and sell at least $1,000 worth of items every month for three months in a row. There are different levels of PowerSeller membership as you sell items of greater value: $1,000 total is bronze, $3,000 is silver, $10,000 is gold, $25,000 is platinum and $125,000 is titanium.

If PowerSellers ever fail to meet the required amount of sales, or their feedback falls below 98% positive, then they lose their PowerSeller status. In short, the only people who get to be PowerSellers on eBay are the people who have been successful for a good while, and are on track to stay that way.

The Shop and the Marketplace.

This is the most important part of understanding how PowerSellers think. They don’t see what they’re doing as being some random bazaar, or a hobby – instead, they see themselves as a business.

Put it like this. If you run a stall in a marketplace, the chances are that you have a general area of business, but you mostly just sell whatever you can get your hands on that week. If your dodgy buddy got his hands of a job lot of something at a discount, then that’s what you’ll be selling. This might be fun – and when you have a good week, you’ll have a really good week – but it’s no way to run a real business in the long-term.

PowerSellers think far more like shops. They sell the same things again and again, every week – regular stock for regular customers. They do ‘boring’ business things like keep inventories and budgets. They know what they’re going to be selling, how much they buy it for and how much they expect to sell for. Just like a real shop, there can be hard times sometimes, but their income is stable and their business can grow slowly.

The best advice I can give you on thinking like a PowerSeller is this: don’t take long-term risks for short-term gain. Look after your reputation, manage your selling properly, provide good customer service and the rewards will come to you in due course. And you’ll get a little badge next to your name that makes people trust you more!

One possibility that you might have realised so far is what eBay can do for any other businesses you might have. Remember, millions of people visit eBay every day – why keep everything separate when you’re starting to tap into that kind of power? The next email will show you a few ways you can use eBay to grow your other businesses.

How to Use eBay to Grow Your Other Businesses.

Most of the people who make money from eBay don’t actually make all of that money on eBay. There are all sorts of ways you can use eBay to give your existing businesses a helping hand.

The Supply Side.

If you have any leftover stock or used items from another business you run, then why not sell them on eBay? You can make this a regular thing, using it to get rid of things that won’t sell for the premium you ask for in a shop, or items that are no longer in demand in the town or city where your business is based.

You can really make a lot of money this way, if you know what you’re doing. You will, of course, already be an expert in the items you’re selling, as you use them in your business, and you’ll know that the items are of high enough quality to be sellable. This is a whole new market for your old inventory!

Not only that, of course, but remember that your good eBay reputation will make you a great buyer! If there’s ever anything you want to get for your business, the chances are you’ll be able to get it on eBay for a discount.

The Sales Side.

Here, though, is where the true power of eBay lies. eBay give you an ‘About Me’ page, where you can write anything you like and link anywhere you like. This means that you can get traffic to your business’ website by linking to your website from your About Me page and linking to your About Me page from each auction.

To create an About Me page, just click on ‘Community’ on the toolbar, scroll to the bottom of the page, and click ‘Create an About Me page’. You then get the option to either enter your own HTML or let eBay guide you through the process. All you need to do is write a little about your website, link to it, and you’re done – you’ll notice that more people start to come to your site straight away.

There are thousands of people who swear by this technique to drive traffic from eBay to their website – with a little persuasive sales copy on your site, they say, you can sell directly to buyers, cutting out the eBay middleman. What’s more, all the traffic you’ll get will be targeted – because the people who click through were interested in your auction to begin with.

This can be a really powerful technique, especially if you’ve already got an e-commerce site. Even if you haven’t, you might find it worth your time to set up a website that does nothing but list your eBay inventory with a few dollars off each item, with a PayPal ‘Buy Now’ button for each item. Then simply make the link to your About Me page read ‘Visit my website for even more bargains!’, and you’re done.

Now that you’ve seen how to drive visitors to your website, maybe you’d like a little help getting your auction in front of buyers. That’s why our next email will show you the secrets of taming the eBay search engine.
Taming the eBay Search Engine.

If you know what you’re doing, you can quickly find what you’re looking for on eBay – and the more you know about how buyers find you, the easier you’ll find it to be found. Here are a few golden searching rules.

Be specific: If you’re searching for the first edition of the original Harry Potter book, you’ll get further searching for ‘harry potter rowling philosopher’s stone first edition’ than you will searching for ‘harry potter’. You’ll get fewer results, but the ones you do get will be far more relevant.

Spell wrongly: It’s a sad fact that many of the sellers on eBay just can’t spell. Whatever you’re looking for, try thinking of a few common misspellings – you might find a few items here that have slipped through the cracks.

Get a thesaurus: You should try to search for all the different words that someone might use to describe an item, for example searching for both ‘TV’ and ‘television’, or for ‘phone’, ‘mobile’ and ‘cellphone’. Where you can, though, leave off the type of item altogether and search by things like brand and model.

Use the categories: Whenever you search, you’ll notice a list of categories at the side of your search results. If you just searched for the name of a CD, you should click the ‘CDs’ category to look at results in that category only. Why bother looking through a load of results that you don’t care about?

Don’t be afraid to browse: Once you’ve found the category that items you like seem to be in, why not click ‘Browse’ and take a look through the whole category? You might be surprised by what you find.

Few people realise just how powerful eBay’s search engine is – a few symbols here and there and it’ll work wonders for you.

Wildcard searches: You can put an asterisk (*) into a search phrase when you want to say ‘anything can go here’. For example, if you wanted to search for a 1950s car, you could search for ‘car 195*’. 195* will show results from any year in the 1950s.

In this order: If you put words in quotes () then the only results shown will be ones that have all of the words between the quote marks. For example, searching for Lord of the Rings won’t give you any results that say, for example Lord Robert Rings.

Exclude words: Put a minus, and then put any words in brackets that you don’t want to appear in your search results. For example: Pulp Fiction -(poster,photo) will find items related to Pulp Fiction but not posters or photos.

Either/or: If you want to search for lots of words at once, just put them in brackets: the TV example from earlier could become ‘(TV,television)’, which would find items with either word.

Don’t get too tied up learning the ways of the search engine, though: a surprising number of eBay users don’t search at all, preferring to look through eBay’s category system and save their favourites in their browser. The next email will show you how to make sure these people can find you too.
How to Choose the Right eBay Product Category.

Some people think it’s easy to choose the right eBay category, and often it is. Sometimes, though, it might not be quite clear exactly what to go for.

Why is it Even Important?

Plenty of people use the category system to find items, when they’re not looking for something specific. If your item is listed in the wrong category – or you’ve just given up and listed it in ‘Everything Else’ – then these people aren’t going to find your auction.

Also, listing items in the wrong categories is against eBay’s rules, and eBay say they will remove any auctions that are wrongly categorised. They don’t often actually do this, but it’s not worth the risk – especially since breaking any rules can cause them to penalise your account, including losing PowerSeller status if you have it.

So What Can You Do?

eBay will suggest categories for you when you sell your item, if you type in a few words to describe the item on the category selection page and click ’search’. You can make the best of this feature by typing in exactly what your item is, with brand name and model number (if any), so that eBay can find the best category for you.

If that doesn’t work for you, then search yourself for items like yours, and pay attention to which category most of them seem to be in (you can see this near the top of each item’s description page). Try different words and see which ones come back with the most results. You can also browse through all the available categories from eBay’s front page.

Remember that the more specific the category is, the better – use as many subcategories as are appropriate. Don’t just list your HP laptop in the ‘Computers’ category, for example – list it in ‘Computers Laptops HP’. Don’t worry: your item will still appear in the ‘Computers’ category, as well as ‘Computers Laptops’, because items listed in subcategories are always listed in every category above.

Take some time to look through all the categories and get familiar with the way eBay as a whole is laid out. After all, that’s better than getting a few months down the line and finding that you still think of eBay’s category system like it’s some kind of scary jungle.

What if More Than One Category Fits?

Don’t worry, eBay have you covered. For a small extra fee, you can list your item in an extra category, to increase the number of potential buyers who will see it. This isn’t always worth it, though – some items only really fit properly in one category, and listing them in extra categories is just a waste.

Once you know where to list your item, the next step is to write your auction’s title. The title is the most important thing about your auction – the difference between a good title and a bad title can be the difference between $10 and $100. That’s why I’ll take you through the dos and don’ts in the next email.
eBay Title Writing Tips.

Trying to be help your buyers find your auctions can be a truly daunting task. Most people only search eBay by title, not by description, and that means that you only have those 55 characters of the title to cover all the possible search terms. That’s not easy. In this email, I’ll give you a few pointers.

Don’t bother with eBay clichs: There are plenty of eBay auction titles that say things like Super rare camera wow look low price. These are stupid things to put in your title, as no-one is going to search for them.

Think like a buyer: If you were looking for your item, then what exactly would you type into that box? If you think it’d help, try searching yourself to find someone else selling your item. What were the first things you thought of typing?

Think like other sellers: Keep an eye on which sellers are doing best with items like yours, and try to copy their title styles – if it works for them, it can work for you.

Be specific: You should be sure to write the item’s brand and specific model number in the title, as people will often search only for this information. Make sure that you also say exactly what the item is.

A Few Examples.

Here are a few examples of good titles. They’re real, and they’re on eBay right now, making their sellers money. So what makes them good?

Dell Latitude Laptop P3 500mhz Notebook PC Computer

If you know about computers, you’ll know instantly what this auction is selling. It has manufacturer (Dell) and product line (Latitude), followed by a few technical specifications (P3 500mhz is the processor speed). Notice also that the title includes the four words ‘laptop’, ‘notebook’, ‘PC’ and ‘computer’, as the seller wants people looking for any of those words to see his auction.

OASIS Don’t Believe the Truth CD Album (New)

This auction for a CD is well formatted: it gives the artist name in capital letters, followed by the album name. It then manages to include the two key words ‘CD’ and ‘album’, as well as the word ‘new’ – that means that anyone searching for ‘new oasis cd’, ‘oasis new album’ and so on will find this auction.

1840 Penny Black stamp, certificate, four margins

Here’s a slightly more obscure one, from the exciting world of stamp collecting. A penny black is one of the oldest and most famous stamps. It uses a few key words that collectors will consider important: ‘four margins’ indicates that the stamp has been cut out with some margins around it and so isn’t damaged, and ‘certificate’ tells you that the item has a certificate of authenticity – it’s a real penny black. Remember to use every bit of space to squeeze in as much important information as you can in the title.

So now that you’ve written a winning title, you need to start on a great description. The next email will show you how.
eBay Description Writing Tips.

Once you’ve drawn the buyers in with your title, the next thing to do is to tell them all about your item with the description. But just what should you write in your description?

At its heart, your item description is an ad. Without making it too obvious, you should be writing sales copy. You’re trying to get buyers excited about your products, and that’s usually hard – but on eBay, if you have the right thing to sell and give enough details, the buyers almost excite themselves.

Technical Details.

Include every technical detail you know, including the item’s manufacturer, its condition, how big it is, where and when it was made, its history, and anything else special about it. Don’t be too boring, though: the best descriptions are written in friendly, conversational language, and show a real knowledge of the item. Whatever you do, make sure you tell the truth!

Remember that most of the people who’ll be buying your item will be just as knowledgeable about it as you are, if not more – this is their hobby, and they’re experts. Don’t feel like you need to explain the basics of the item: just go into as much technical detail as you can. As a rule, don’t write anything in the description if you don’t know what it means, as the chances are someone will, and if you’ve got it slightly wrong then you’ll look like you don’t know what you’re talking about.

Interesting Details.

You might find that you enjoy writing a few things about how you got the item, why you’re selling it, and who you think might like it. This isn’t strictly necessary, but it gives your auctions some character and a personal touch, and can make people more likely to trust you. People might wonder what you’re doing selling 500 CDs all at once, and if you tell them the reason, then they’ll feel reassured that nothing dodgy is going on. If you’re selling them because you’re having a baby and you need the space, just say so.

Write as Much as You Can.

Leave nothing out of your description, even if that seems to you like it makes it cumbersomely long. There is no way you can be too thorough: someone, somewhere will appreciate that you took the time to write the extra information.

Don’t assume that anyone who wants extra information will email you to ask a question: many buyers are shy and won’t do it. Think of questions that buyers might have and add the answers to your description, as people generally tend to ask the same questions over and over again.

Each time a buyer does email you with a question, you should both answer their question and update your description so that it will include the answer next time. If people ask questions that are answered in the description, try putting these parts of the auction on a line alone, or in bold, to make them easier to notice.

In the next email, we’ll focus on increasing the number of buyers who respond to your auctions.
10 Tips for Increasing Your eBay Response.

So you’ve got the buyer in front of your auction, and they’ve read the description. They’re must be interested, or they wouldn’t be looking but just how can you push them over that line and make them leave a bid? Read on for some tips.

Improve your picture: In all that description writing, you might have missed the vital importance of your item’s picture. A picture with bad lighting or an intrusive background looks amateurish and won’t make anyone want to buy from you.

Add an About Me page: You’ll be surprised how much you can reassure bidders just by creating an About Me page and putting a little bit about yourself on your business on there. You can also have a few special offers there for people who bother to look at the page, and let people subscribe to your mailing list so that you can email them updates.

Use SquareTrade: Signing up at SquareTrade and displaying their logo on your auctions shows that you are committed to have them resolve any disputes that arise. You always see this on PowerSellers auctions – it makes you look more professional.

Write terms and conditions: Have the ’small print’ clearly visible on all your auctions, giving details of things like shipping times and prices, your refund policy, and any other business practices you might have. This helps build confidence with buyers.

Show off your feedback: Copy and paste a selection of the feedback comments you’re most proud of to each item’s description page, instead of making bidders go and look for it. If you have 100% positive feedback, be sure to write that on every auction too.

Add NR to your titles: If you have extra space in a title, put ‘NR’ (no reserve) on the end. Bidders prefer auctions that don’t have a reserve price, and doing this lets them see that yours don’t.

Benefits not features: Make sure your description focuses on the benefits that your item can give to the customer, not just its features. This is a classic sales technique. If you have trouble with this, remember: ‘cheap’ is a feature, ’save money’ is a benefit.

List more items: If you want more people to respond to your items, then list more items! You might find you have better like listing items at the same time, instead of one-by-one. There’s no need to use a Dutch auction – you can just keep two or three auctions going at once for an item you have more than one of in stock.

Accept unusual payment methods: To reach those last few buyers, accept payment methods that many sellers don’t, like cheques.

Buy some upgrades: The best upgrade is the most expensive one, which makes your item appear first in search results. In crowded categories, you might find that this is worth the money.

Once you’ve got some buyers, you want to keep them coming back to you. The next email will show you how to turn one-time buyers into long-term customers.
An Introduction to Bidding and Buying on eBay.

Have you noticed that whenever you open a newspaper, watch the TV or have a conversation, people seem to be talking about eBay? If you’ve never used it and you’ve no idea what it’s all about, then the chances are that you’re starting to feel a little left out. But don’t worry! This email contains everything you need to know about the basics of bidding and buying on eBay.

So What is eBay?

eBay is an online auction website – and not just any auction site, but the biggest one in the world. If you know how an auction works, then you already know how roughly eBay works. Someone adds something they want to sell to the site, and then buyers come along and place bids on it. The highest bid wins the item! It’s that simple.

eBay being an online auction makes a big difference, though. Buying and selling are not reserved for any elite. eBay accept almost any item, no matter how small, and will then advertise it on their sites all over the world. It’s a powerful combination of an auction and a slightly chaotic marketplace.

What is Bidding?

Bidding is when you say how much you will pay for an item in an auction. Bidding on eBay, however, doesn’t work in exactly the same way as a normal auction, at least in theory. On eBay, you tell the site what the maximum you are willing to pay for each item is, and then eBay places the bids on your behalf. That means you could say you were willing to pay up to $100 for something and only have to pay $50, if that was the highest maximum bid anyone else placed.

It’s not as complicated as it sounds – the best way to get used to it is to give it a try. First, the best thing to do is to go to the eBay website designed for your country. If you don’t know the address for it, just go to www.ebay.com and it will tell you there. Now, on the front page you should see a big box marked ’search’: just type in anything that you’d like to buy there.

Wasn’t that easy? Now you should have a list of items for sale in front of you, along with how much people are currently bidding for them and the time when bidding ends for each item. If you click one of these, you can read the description, and then – if you’re happy with the item and happy to pay more than the current highest bidder is – you can bid!

How Do I Bid?

Go ahead and scroll down to the bottom of an item’s description page, and type the maximum you are willing to pay (your maximum bid) into the box. Then simply press the ‘place bid’ button – you will need to sign in once you press the button, or go through a quick registration process if you don’t have an eBay username).

If someone else’s maximum bid on that item is higher than yours, then eBay will tell you and give you the opportunity to bid again. Otherwise, you’re now the new highest bidder! All you need to do now is wait until the end of the auction – if someone else outbids you, then eBay will email you and you can bid again.

All sounds great, doesn’t it? But by now you might be wondering whether a site as chaotic as eBay can really be all that safe to buy from. That’s why the next email in this series will be about your rights when you buy from eBay.
Your Rights as an eBay Buyer.

When you buy things on eBay, you pay the seller before they send you anything. This means that you, as a buyer, are vulnerable to all sorts of problems. You might not get the items you have paid for, or they might be damaged or faulty. Luckily, you have two very important rights when you buy on eBay.

The Right to Receive Your Item.

Maybe the seller never sent the item, or maybe it got lost in the post. Whatever happened, you paid for the item. If it doesn’t arrive in the post as described, you have the right to a replacement or a refund, whether it’s the seller’s fault or not.

The fact that you bought something on eBay doesn’t mean that you don’t have the exact same rights that you would have if you bought it in a shop (these rights are pretty much the same all over the world). Plus, under eBay’s rules, the seller isn’t allowed to change their mind about selling you the item: once the auction ends, it becomes a contract – you must buy and they must sell, or face eBay’s penalties.

The Right for Your Item to Be as Described in the Auction.

Sometimes sellers don’t wrap items properly, and so they get broken. Occasionally they write descriptions that are misleading or just plain wrong to begin with, leaving out vital details that would have caused you to change your mind about buying. If this happens to you, you again have the right to a replacement or a refund.

So How Do I Use My Rights?

First, you should take it up with the seller – most will be responsive, as do not want to have their reputation damaged when an upset buyer leaves negative feedback for all their future buyers to see. If that doesn’t work, report them to eBay.

While eBay don’t have many people handling complaints, they do have a relatively effective set of automatic process to handle common problems buyers and sellers have with one another.

Finally, if that doesn’t work, then you should seek advice from consumer groups in your country, and as a last resort from the police. You should never have to get this far, though: problems on eBay that can’t be resolved easily are extremely rare.

Don’t Be Too Quick.

Remember not to get too annoyed and be unfair to the seller: nice sellers have agreed to give me refunds for undelivered items, only for me to find out a few weeks later that they were being held for me at the post office! Always try your best to communicate and think of everything that might have gone wrong: eBay works best when buyers and sellers sort out their problems together, instead of reporting each other to the authorities straight away.

More often that not receiving what they paid for, buyers have an altogether different problem: they knew what they were paying for, but didn’t realise that what they were paying for was overpriced, low quality or a scam. The next email will give you a list of tips on how to avoid being ripped off on eBay.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How to Check an eBay Seller’s Reputation (and Why You Should Do It).

When you buy something from an eBay seller, you are giving them your money and hoping that you will get something in return. However many guarantees of safety eBay might make to you, nothing is certain: if you just give your money to scammers all the time without doing any checks then the chances are you won’t get all of that money back.

That’s why you should always check the seller’s reputation, or ‘feedback rating’. This is a quick and easy-to-read summary of their history as an eBay seller, which gives you some idea of whether or not you should trust them with your money. Buying anything is a calculated risk: you want to minimise that risk.

How to Check Feedback Ratings.

On each item’s description page, there is a box in the top-right hand corner about the seller, with the title ‘Seller information’. This contains the seller’s name, their feedback score, and their positive feedback percentage, as well as any stars they have earned.

Different coloured stars are given to eBay sellers depending on their rating, in this sequence: yellow, blue, turquoise, purple, red, green, shooting yellow, shooting turquoise, shooting purple, shooting red. Anyone with a ’shooting’ star is an experienced eBay member who you should be able to trust.

If you click on the seller’s name, you can get to a more detailed view of their reputation – their ‘member profile’ page. This page shows the total number of people who gave them a positive or negative rating, as well as a breakdown by time. You can also see a complete history of all the comments that have ever been left about them, with the most recent first.

What to Look For.

You might assume that anyone with a very high number can be trusted, but that isn’t always true. It is more important to look at their positive feedback percentage – and you should really consider anything below 99% to be a red flag and investigate further.

Take a look through the first visible page with the most recent transactions: are there any negative comments? What do they say? Take others’ experiences into account, as they could happen to you if you deal with this person. Be careful not to punish sellers unfairly, however, if they did bad things in their past on eBay but have improved since. You should look at the breakdown by time and ignore any negative feedback that was left a long time ago. Equally, though, you should sit up and pay attention if a seller seems to have been left an out-of-character amount of bad feedback in the last month or so.

Now that you know who to trust, it is worth learning a little more about how the different kinds of auctions work, so that you don’t accidentally slip up and make yourself and your feedback page look bad. Our next email will be about the different kinds of auctions you can expect to encounter during your time on eBay.
Understanding the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay. There are many people who don’t like the idea that their item might sell for a far lower price than they intend. Equally, there are people who have hundreds of the same item and don’t want to sell them individually. This email gives you an overview of the different kinds of auctions and how to spot them.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: you bid, others outbid you, you outbid them, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that you will be told if your bid has not met the reserve price set by the seller. If no-one is willing to meet this price, then the auction is cancelled, and the seller keeps the item.

You can spot these auctions by looking out for ‘Reserve not met’ or ‘Reserve met’ written next to the current bid on an item’s description page.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. A seller might add a Buy it Now button to a normal auction, meaning that you can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that you can negotiate a price to someone who offers their items using Buy it Now, which could be a great way to get a bargain on things that don’t seem to be selling.

Fixed price auctions are easy to spot, as they have a little ‘Buy it Now’ logo either next to or instead of the current number of bids on the search listings page.

Multiple Item (‘Dutch’) Auctions.

These are auctions where a seller is selling more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that they say how many they have, and offer them at a fixed price. You can enter how many you want and then just click Buy it Now to get them.

After all this, you might find yourself facing a dilemma: when you have the option, should you bid, or should you just use Buy it Now and save yourself the hassle? That’s what the next email will be about.
When to Buy Now and When to Bid.

You will often find yourself facing the choice of whether to pay a fixed price or keep on bidding. This choice might be presented to you in a single auction, or you might be choosing between different auctions of the different types. So should you use that ‘Buy it Now’ button or keep on trying to outbid everyone else? It’s all a question of weighing up the advantages and disadvantages.

Buy it Now.

- The Advantages.

When you use Buy it Now, you know the asking price and you can take some time to decide whether to pay it or not – you can even negotiate. You don’t need to keeping your eye on the auction, or get caught up in the last-minute bidding frenzy that is now inevitable on any popular item. Not only that, but the seller will be happy to get a fixed price for their item, and they’re likely to nicer to you than usual. Some sellers can be a little resentful when they feel that you got a little too much of a bargain on their item.

- The Disadvantages.

You will almost certainly pay more for the item, especially with more expensive items. Also, it takes some of the fun out of eBay. Aren’t you there for an auction, after all? If you want to pay a fixed price then there are thousands of online stores you could be visiting. It’s like pressing ‘collect’ instead of ‘gamble’ on a fruit machine: it’s the boring option. But then, maybe that’s what you want.

These rules are relatively constant: there are few times when using Buy it Now would allow you to get something cheaper, or when bidding would be an easier way to do it. In the end, as with so many things in life, it’s a simple question of price vs. convenience, and it’s up to you.

There are those times, though, when the strategic use of the Buy it Now button can be a useful tool to help you outwit your competition. If the current bid is almost as high as the Buy it Now price, then why bid higher and keep the contest going? Clicking that button is a no-brainer. The same goes for times when a seller has, for some reason, set the Buy it Now price only slightly higher than their starting price for bids. Why bother to go through all the hassle of bidding?

You might also find that there are times when you should leave the Buy it Now button as a last resort: it can be a useful way of ending last-minute contests with a decisive ‘this is mine’ gesture.

In fact, there are all sorts of tricks you can use on eBay, if you want to get ahead of the game. Remember that most buyers on eBay are casual, and don’t know what they’re doing: a little knowledge can go a long way in getting you an advantage. Our next email will have a few tips and tricks for you.
eBay Auction Buyer’s Tips and Tricks.

eBay isn’t just an auction and a marketplace: often it can feel quite a lot like a game. Like any game, you can get ahead if you think strategically, using your head to outwit the other buyers and get the best price. Here are a few things you can try.

Shop in the Summer.

This is simple, but effective. Summer is the quiet season on eBay – almost everything sells for less. While everyone else is out enjoying the sun, invest a little time to find some real bargains.

Beat Them by a Few Cents.

Outbid people by a few cents instead of a few dollars – if they don’t check back before the auction ends, then you will be the winner. To avoid people using this tactic on you, though, always bid strange, hard-to-guess amounts instead of round numbers.

Play Dirty.

If you know when the auction ends, you can get in there at the very last second and outbid your rivals. The chances are that they won’t have the time to sit in front of the auction waiting for it to end – as a rule, he who stays wins. If someone else does retaliate at the end of the auction, though, try not to get carried away in those last few seconds and end up paying too much!

Take Risks.

This is a strategy for the braver eBay buyer. All of the advice you will see for eBay beginners tells you to buy items that have good pictures, clear descriptions, trustworthy sellers and all the rest. If you’re brave, why not take a risk and do the exact opposite?

Many buyers won’t want that item from the seller with a feedback rating of 5, no picture and a one-line description. If you take a calculated risk and bid anyway, you might be able to make a tiny bid and win by default. There are people on eBay who make their living from winning auctions like these, taking good pictures of the item, writing a good description and then reselling it at a huge profit. Be careful, though: do this for long enough, and you will inevitably lose your money at some point. It’s especially unwise to try it with very high-value items.

Avoid Bidding Wars.

There are few things on eBay that are so rare that you’ll only see them once and never again. There are usually quite a few sellers who have an item. What’s more, they will generally have more than one to sell, even if they haven’t listed them all at once. Always check your seller’s history to see whether they sell your item all the time – and if they do, then wait for the next one instead of bidding to the skies.

Now, there may come a time in your eBay life when you realise that you’ve screwed up your bid, and you wish there was an ‘undo’ button. Here’s the good news for you: there is! The next email will be all about withdrawing your eBay bids.
When and How to Withdraw Your eBay Bid (and Why You Might Not Want To).

eBay are a little strict about letting you withdraw your bid. They call it a ‘bid retraction’, and have a stringent set of conditions that you must meet before you are allowed to do it. Here are eBay’s three acceptable reasons for withdrawing a bid.

You made a typographical error: This means that you accidentally typed the wrong amount into the bid box, bidding a far higher price than you meant to. This can be scary: imagine bidding $100 and accidentally adding an extra ‘0′! You are entirely allowed to withdraw your bid in this situation, and bid again if you want to.

The item’s description changed: If you bid on something and then the seller updates the description, you have the right to withdraw your bid. It wouldn’t be fair, after all, to force you to take something that you now realise you don’t want.

The seller is uncontactable: If emails to the seller bounce and they don’t answer their phone, then the auction obviously can’t continue, and you can cancel it.

So How Do I Retract My Bid?

eBay hide away the bid retraction form a bit, because they don’t like people using it. You can find it by going here: http://cgi1.ebay.com/aw-cgi/eBayISAPI.dll?RetractBidShow.

Now all you need is the item number from your auction: this can be found on the item description page’s top right corner. If you can’t see it on the page, look in your browser’s title bar, and in any emails eBay have sent you about your bid on the item. Choose one of the three allowed reasons, click ‘retract bid’, and you’re done.

Are There Any Consequences?

Well yes, there are. The more unethical among you might have considered that you could just cancel bids anytime you feel like it by saying that you accidentally entered the wrong amount. eBay are one step ahead of you. Each time you retract a bid, it is counted on your feedback page for all to see – and anyone with a lot of retracted bids looks more than a little dodgy. eBay also say that abusing the bid retraction feature could get you banned.

So is there a way to retract your bid without facing a penalty? There is if your seller is nice, and most are. Sellers can cancel bids on their auctions at any time, and if you email them with a half-decent excuse then most will be more than happy to do this for you. After all, it’s not in their interest for their item to go to someone who won’t like it, as you might leave negative feedback.

Of course, retracting your bid should still be a rare thing: you won’t win auctions that way! If you’ve followed us this far, the chances are you’ve won an auction by now, or you’re close – but you might be a little puzzled about what to do next. Our next email will give you a few pointers.
You Won that eBay Auction! Now What Do You Do?

It’s a heady feeling when you win your first eBay auction: a mixture of happiness and perhaps just a little fear. After all, there seems to be so much to do before you can actually get your item. What do you do next?

The simple answer is: you send payment to the seller, as quickly as possible. The quicker you pay, the more your seller will like you, and the sooner your item will arrive. But how you go about it? That all depends on how you plan to pay.

PayPal.

PayPal is one of the most popular options for paying on eBay, to the point where eBay decided to buy the company. It allows instant electronic payment across the Internet. Money goes instantly from your credit or debit card to the seller’s PayPal account, where they can either use it for Internet purchases or transfer it out to their bank.

eBay offer incentives for using PayPal, and almost all sellers now accept it. Its instant nature makes sellers very happy, and means that they can have your item packed and sent and leave you some positive feedback within a few hours of the auction ending. When paying by PayPal, you will be covered by PayPal’s own insurances and guarantees, as well as any that your card might have.

Cheques and Money Orders.

This is payment the old-fashioned way, and will lead to a long wait to your item. You need to post the cheque or money order, then the seller has to take it to the bank and get it cleared, and only then do they send the item. The only reason to use this method is if either you or the seller distrusts electronic payment methods. If you’re willing to go to the trouble with these sellers, though, you might get an item very cheaply, as most buyers just can’t be bothered.

When you pay by cheque or money order, make sure to print the eBay order confirmation page (it will be emailed to you) and put it in the envelope with your payment. Underline or circle key information like your mailing address and the item number. Finally, remember to be patient: keep in contact with the seller, as it really can take a month or two before everything falls into place and your item turns up.

Money Transfers and Bank Deposits.

Some sellers may ask you to pay them using a wire service like Western Union, or simply give you a bank account number and ask you to pay money into it. Unless you really trust the seller, this is generally a bad idea – these methods are hard to trace and you’re unlikely to get any money back if anything goes wrong. Paying in cash, it hardly needs to be said, is an even worse idea.

It’s all a lot to take in, isn’t it? I’m sure by now you’ve got a few questions, which is why the next email will be a little eBay buyer’s FAQ. Let’s hope we can solve any problems you might have.
The eBay Buyer’s FAQ.

So you have a question? Has something gone very wrong and you don’t know what to do? Well, fair enough. Here are the questions that I hear all the time from buyers.

Does eBay have a Customer Service Department I Can Phone?

eBay are notoriously hard to contact, should you ever need to – it sometimes seems like they expect the site to run itself. You can email them, as long as you don’t have your heart set on a coherent response: go to http://pages.ebay.com/help/contact_us/_base/index.html. You might have better luck in a ‘live help’ webchat here: http://pages.ebay.com/help/basics/n-livehelp.html.

Only eBay Power Sellers (sellers with a very high feedback rating) get to phone customer service. If you really want to try your luck, type ‘ebay [your country] phone number’ into a search engine and you’ll probably find something. Unfortunately, the chances are you’ll have gone to all that trouble for the privilege of leaving an answerphone message.

It might seem cruel, but imagine the number of people who would call eBay every day with the silliest questions if they gave out their phone number everywhere. Its Wild West nature is, in a way, part of its charm.

eBay Sent Me an Email Saying They’re Going to Close My Account. What Should I Do?

This email asks for your password, right? It’s a scam, an attempt to frighten you, make you give up your details and then steal your account. eBay will never ask for your password or any other account details by email. eBay say that you should only ever enter your password on pages that whose addresses start with http://signin.ebay.com/. They even offer a special ‘Account Guard’ as part of their toolbar, which lets you check that you’re not giving your password to a dodgy fake site. You can read more here: http://pages.ebay.com/toolbar/accountguard_1.html.

It Seems Too Good to be True. How Does eBay Make Money?

For you, the buyer, eBay is free. Sellers, though, pay all sorts of fees: a listing fee for each item they list, a final value fee (a percentage of what the item sold for). They can they pay optional fees for extra services, including Buy it Now, extra pictures, reserve prices, highlighting the auction, putting it in bold, listing it first in search results or even putting it on the front page. You can see a full list of fees at http://pages.ebay.com/help/sell/fees.html.

It’s obviously worth it to the sellers, though, or they wouldn’t carry on using eBay. The system is quite efficient, and basically forces both eBay and the sellers to keep their profit margins as low as possible – otherwise prices will simply go too high and the buyers will stop buying.

How Safe is eBay?

Well, as it happens, that’s the subject of our next email! All of eBay’s safety services for buyers and sellers are in one place, called ‘SafeHarbor’. SafeHarbor handles fraud prevention and investigation, helps with dispute resolution and keeps rule-breakers in check. Read all about it next time, and be safe.
SafeHarbor; eBay’s Own Scotland Yard.

SafeHarbor are the eBay police department. If you break the rules, commit fraud or try to buy something you’re not supposed to, they’ll be after you.

When You Don’t Pay.

This is the most common rule buyers break – it’s all too easy to just change your mind and try to get out of the auction. eBay regards every auction as a contract, and will punish you if you don’t go through with your end of the deal. If you decide not to pay then expect to get a few nasty warning emails from eBay threatening you with banning if you do it again. Not to mention, of course, that you’ll get a big negative ‘DID NOT PAY’ feedback comment from the seller.

So There Are Things You Can’t Buy on eBay?

Yes, there are: more things than you’d expect. It makes sense that you can’t buy firearms, for example, but you also can’t buy fireworks – eBay are worried about the risks of sending them in the post. Laws in many countries mean that you can’t buy alcohol or tobacco. You can’t buy illegal or prescription drugs, stocks and shares, or lottery tickets. No underwear, either. You can’t buy any little pet puppies or kittens, as animals are banned. If items infringe on copyright, like pirate CDs or software, then they’re not allowed either.

eBay’s policy is controversial, not least because it is somewhat random in its enforcement – and there have been accusations that they’re more responsive to the copyright concerns of big businesses than to auctions for items that might actually be dangerous. If they do decide to go after you or the seller, though, they will cancel the auction and may also suspend your accounts.

Fraud.

eBay runs remarkably well considering how unregulated it is, but there are still fraudsters. If you are a victim of fraud – for example, you pay for an item that never turns up – then SafeHarbor will investigate for you. eBay’s standard purchase protection will give you up to $200 back if your claim is successful. Be aware, though, that this can take a few months.

In addition, if you paid by PayPal, then they can usually reverse the transaction relatively easily and get you more (if not all) of your money back. This is another reason why many buyers prefer to use PayPal. Some sellers are a little scared of the effectiveness of the refund system, as they can send out items in good faith only to find that their buyer was fraudulent and the transaction has been reversed. If you’re worried about fraud, as a buyer, you should always use PayPal.

What’s that? You don’t know how to use PayPal? Well, luckily for you, the next article is all about using PayPal to improve your eBay life.

your-thyroid-and-weightloss

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

7 Diet Secrets Of The Stars
Benefits Of Stretching
Benefits Of Boxing Training For Fitness
Benefits Of Cardio Interval Training
Benefits Of Cardio Training
Benefits Of Detoxing For Fitness And Health Txt
Benefits Of Fish Oil For Fitness And Health
Benefits Of Liguid Vitamins
Benefits Of Resistance Traininq,
Benefits Of Soy Protein
Benefits Of Takinq A Multivitamin
Benefits Of Using A Stability Ball In Vour Training
Benefits Of Whey Protein
Cross Training For Fitness And Fatlqss
Exercise And Arthritis
Exercise And Cellulite
Exercise And Hypertension,
Exercise And Pregnancy
Exercise And Type2 Diabetes
Heart Monitors
How To Read Food Labels
Importance Of Warming Up Before Exercise
Ouick Tips To 6oost Your Metabollsm
Stavina Motivated To Exercise
The Importdnce Of Resistance Training For Wornen
The Importance Of Working Your Core Musde
Why Muscles Get Sore
Why You Can’t Spot Reduce
Your Thyroid And WeightlossBenefits of Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

Benefits of Cardio Interval Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the persons overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call the triple threat. These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the hearts health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your hearts sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or package of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of repeated segments that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.
Benefits of Cardio Training

Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.Benefits of Detoxing for Fitness and Health

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

1. Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take ounce of alkaline everyday to see positive results on your body weight.

4. The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

5. The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynauds disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, its in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.

Benefits of Liquid Vitamins

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages if there are any? Read on and find out.

Better or Easier Absorption for Kids
Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.

This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective
Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins
Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or theyll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants Vitamins A, C and E are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids
One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

Its vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?
Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as its one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesnt mean its bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice
At the end of the day, however, its still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Benefits of resistance training

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. Whats all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable if not better source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness easily digestible at that bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesnt take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyones low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve ones diet.
Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. Multivitamins A Ticket to Daily Health

An increasingly number of the worlds population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.

An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimers disease can be effectively prevented by a regular combination of Vitamin C and E intake.

Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.

Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.

As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.

Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.

Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.

While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.Benefits of Using a Stability Ball in Your Training

If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.

What Is a Stability Ball?

This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.

This exercise tool is also sometimes called as the physioball or the Swiss Ball.

The good thing about using the stability ball is it reduces the perception of working in training, especially for beginners. It gives some element of play as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About?

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the Gymnastik. Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

What Are the Benefits of Using a Stability Ball?

The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how deep or into the core these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball. Benefits of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cows milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and thats why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you cant truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Cross Training for Fitness and Fatloss

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a mans fatty tissue is bigger than 14% up to 15% of his body mass, or if a womans is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the ever reliable result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into work metabolism, the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a persons conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

Exercise and Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the synovium provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of osteoarthritis or rheumatoid arthritis.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!
Exercise and Cellulite

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled fat cells and subcutaneous connective tissues beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an orange peel look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individuals cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

Exercise and Hypertension

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a myocardial infarction. A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity particularly if those changes could make large and sudden demands on your circulatory system check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patients age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a dose of exercise are all critical. One persons healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant womans condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant womans life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant womans visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of cardiovascular disease, and perk up health and welfare in general is exercise.

In spite of that, in todays inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a dyed-in-the-wool sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly health club memberships, or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

Heart Rate Monitors

Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with todays multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats.

What is a Heart Monitor
Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously. It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.

Types of Heart Monitors
Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.

Factors on Selecting the Best Heart Monitor for You

ECG-Accurate Monitors with Chest Straps Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device thats able to detect electrical activity of your heart and transmit it to the brain of the machine just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.

Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings.

Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.

Heart Monitor Features Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features for a price. Examples of such features are but not limited to heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate.

Ease of Use Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?

To Buy or Not to Buy a Heart Monitor
Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.

If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the Nutrition Facts section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount per serving.

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the % daily value that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the %daily value for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Importance of Warming Up Before Exercise

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

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copyright.Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one’s metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, I want to lose some weight, is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weightfor the better.

Importance of Resistance Training For Women

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
The Importance of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the core or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individuals core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Why Muscles Get Sore

As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.

Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints.

The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.

Flexibility is the medical term used to describe the range of a joints motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.

If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissuemuscle and connective tissuelimit the motion range.

The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.

Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.

However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise

Have you always believed on the saying, No pain, no gain? If you do, then, it is not so surprising if you have already experienced sore muscles.

The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity

Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility

Sore muscles or muscle pain can be excruciating, owing to the bodys reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.

First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.

Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.

In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.

These experiments led to the spasm theory, an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.

According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, No pain, no gain. What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

Why You Can’t “Spot Reduce”

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Cant I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.Your Thyroid and Weight loss The Connection is Real

Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight you may either gain weight, lose weight, or may find that losing weight is harder than usual.

Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.

Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.

Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.

Hypothyroidism on the other hand works in the other direction slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.

While cutting calories in itself can be very hard for most people imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.

Instead of eating too much calories which is a problem in itself, they eat too little calories instead.

Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesnt work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the bodys metabolism slow to adapt to the lesser amount of available energy.

If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.

Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.

This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in ones energy consumption directly affecting fat deposit.

Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.

First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.

For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.

You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.

Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.

While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.

31

eBay: The First 10 Years.

Yes, you read that correctly: ten years. eBay was created in September 1995, by a man called Pierre Omidyar, who was living in San Jose. He wanted his site – then called ‘AuctionWeb’ – to be an online marketplace, and wrote the first code for it in one weekend. It was one of the first websites of its kind in the world. The name ‘eBay’ comes from the domain Omidyar used for his site. His company’s name was Echo Bay, and the ‘eBay AuctionWeb’ was originally just one part of Echo Bay’s website at ebay.com. The first thing ever sold on the site was Omidyar’s broken laser pointer, which he got $14 for.

The site quickly became massively popular, as sellers came to list all sorts of odd things and buyers actually bought them. Relying on trust seemed to work remarkably well, and meant that the site could almost be left alone to run itself. The site had been designed from the start to collect a small fee on each sale, and it was this money that Omidyar used to pay for AuctionWeb’s expansion. The fees quickly added up to more than his current salary, and so he decided to quit his job and work on the site full-time. It was at this point, in 1996, that he added the feedback facilities, to let buyers and sellers rate each other and make buying and selling safer.

In 1997, Omidyar changed AuctionWeb’s – and his company’s – name to ‘eBay’, which is what people had been calling the site for a long time. He began to spend a lot of money on advertising, and had the eBay logo designed. It was in this year that the one-millionth item was sold (it was a toy version of Big Bird from Sesame Street).

Then, in 1998 – the peak of the dotcom boom – eBay became big business, and the investment in Internet businesses at the time allowed it to bring in senior managers and business strategists, who took in public on the stock market. It started to encourage people to sell more than just collectibles, and quickly became a massive site where you could sell anything, large or small. Unlike other sites, though, eBay survived the end of the boom, and is still going strong today.

1999 saw eBay go worldwide, launching sites in the UK, Australia and Germany. eBay bought half.com, an Amazon-like online retailer, in the year 2000 – the same year it introduced Buy it Now – and bought PayPal, an online payment service, in 2002.

Pierre Omidyar has now earned an estimated $3 billion from eBay, and still serves as Chairman of the Board. Oddly enough, he keeps a personal weblog at http://pierre.typepad.com. There are now literally millions of items bought and sold every day on eBay, all over the world. For every $100 spent online worldwide, it is estimated that $14 is spent on eBay – that’s a lot of laser pointers.

Now that you know the history of eBay, perhaps you’d like to know how it could work for you? Our next email will give you an idea of the possibilities.EBay Income Possibilities.

If you’ve ever read an article about eBay, you will have seen the kinds of incomes people make – it isn’t unusual to hear of people making thousands of dollars per month on eBay.

Next time you’re on eBay, take a look at how many PowerSellers there are: you’ll find quite a few. Now consider that every single one of one of them must be making at least $1,000 per month, as that’s eBay’s requirement for becoming a PowerSeller. Silver PowerSellers make at least $3,000 each month, while Gold PowerSellers make more than $10,000, and the Platinum level is $25,000. The top ranking is Titanium PowerSeller, and to qualify you must make at least $150,000 in sales every month!

The fact that these people exist gives you come idea of the income possibilities here. Most of them never set out to even set up a business on eBay – they simply started selling a few things, and then kept going. There are plenty of people whose full-time job is selling things on eBay, and some of them have been doing it for years now. Can you imagine that? Once they’ve bought the stock, everything else is pretty much pure profit for these people – they don’t need to pay for any business premises, staff, or anything else. There are multi-million pound businesses making less in actual profit than eBay PowerSellers do.

Even if you don’t want to quit your job and really go for it, you can still use eBay to make a significant second income. You can pack up orders during the week and take them down to the post office for delivery each Saturday. There are few other things you could be doing with your spare time that have anywhere near that kind of earning potential.

What’s more, eBay doesn’t care who you are, where you live, or what you look like: some PowerSellers are very old, or very young. Some live out in the middle of nowhere where selling on eBay is one of the few alternatives to farming or being very poor. eBay tears down the barriers to earning that the real world constantly puts up. There’s no job interview and no commuting involved – if you can post things, you can do it.

Put it this way: if you know where to get something reasonably cheaply that you could sell, then you can sell it on eBay – and since you can always get discounts for bulk at wholesale, that’s not exactly difficult. Buy a job lot of something in-demand cheaply, sell it on eBay, and you’re making money already, with no set-up costs.

If you want to dip your toe in the water before you commit to actually buying anything, then you can just sell things that you’ve got lying around in the house. Search through that cupboard of stuff you never use, and you’ll probably find you’ve got a few hundred dollars’ worth of stuff lying around in there! This is the power of eBay: there is always someone who wants what you’re selling, whatever it might be, and since they’ve come looking for you, you don’t even need to do anything to get them to buy it.

So you want to get started on eBay? Well, that’s great! There are only a few little things you need to learn to get started. Our next email will give you the lowdown.What You Need to Know BEFORE You Get Started on eBay.

So you’ve decided that you want to get started as a seller on eBay. There are a few things that you really need to know before you go and throw yourself in at the deep end.

What to Sell.

First off, you need to know what it is you’re going to sell: what’s your speciality? You’ll do far better on eBay if you become a great source for certain kind of products, as people who are interested in those products will come back to you again and again. You won’t get any loyalty or real reputation if you just sell rubbish at random.

When you think about what to sell, there are a few things to consider. The most important of these is to always sell what you know. If you try to sell something that you just don’t know anything about then you’ll never write a good description and sell it for a good price.

You might think you’re not especially interested in anything, but if you think about what kind of things you usually buy and which websites you go to most often, I’m sure you’ll discover some kind of interest. If all else fails mention it to your friends and family: they’ll almost certainly say Oh, well why don’t you sell, and you’ll slap your forehead.

Out of the things you know enough about, you should then consider which things you could actually get for a good enough price to resell, and how suitable they would be for posting. If you can think of something of that you’re knowledgeable about and it’s small and light enough for postage to be relatively cheap, then that’s great!

Don’t worry if you think the thing you’re selling is too obscure – it isn’t. There’s a market for almost everything on eBay, even things that wouldn’t sell once in a year if you stocked them in a shop. You’ll probably do even better if you fill a niche than if you sell something common.

Tax and Legal Matters.

If you earn enough money, you should be aware that you’re going to have to start paying tax – this won’t be done for you. If you decide to sell on eBay on a full-time basis, you should probably register as a business.

Prepare Yourself.

There are going to be ups and downs when you sell on eBay. Don’t pack it in if something goes a little wrong in your first few sales: the sellers who are successful on eBay are the ones who enjoy it, and stick at it whatever happens.

Anyone can sell on eBay, if they believe in themselves – and if you do decide it’s not for you, then the start-up costs are so low that you won’t really have lost anything.

If you’re ready to start selling, then the next thing you need to know is the different auction types, so you can decide which ones you will use to sell your items. Our next email will give you a guide.A Beginner’s Guide to the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay.

For every seller who doesn’t like the idea that their item might sell for a far lower price than they intend, there’s another who wants to shift hundreds of the same item quickly. eBay tries to cater to all tastes. This email gives you an overview of the different kinds of auctions and their advantages for you.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: buyers bid, others outbid them, they bid again, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that the buyer will be told if their bid does not meet the reserve price you set, and they’ll need to bid again if they want the item. If no-one is willing to meet your price, then the auction is cancelled, and you keep the item.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. You can add a Buy it Now button to a normal auction, meaning that buyers can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. This lets you avoid all the complications of the auction format and simply list your items for how much you want them to sell for.

Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that buyers can contact you to negotiate a price, which could be a good way to get sell some extra stock at a small discount. The only downside to reserve and fixed price auctions is that you pay a small extra fee to use these formats. In general, it is more worth using reserve auctions for higher-priced items and fixed price auctions for lower-priced ones – but remember that you can combine the two formats.

Multiple Item (‘Dutch’) Auctions.

These are auctions where you can sell more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that you can just say how many of the item you they have, and offer them at a fixed price per unit. Buyers can enter how many they want and then just click Buy it Now to get them.

Now that you know about the different types of auctions, you should make sure that the items you plan to sell don’t violate eBay’s listing policies. The next email will let you know what’s allowed and what is a big no-no. Staying Out of Trouble with eBay’s Listing Policies.

While you can sell most things on eBay, quite a few things are banned. If you try to sell any of these things then eBay will remove your auction and all bids will be void.

Here is eBay’s full list of prohibited or questionable items:

Academic Software
Airline and Transit Related Items
Alcohol (also see Wine)
Animals and Wildlife Products
Anti-circumvention Policy
Artifacts
Authenticity Disclaimers
Autographed Items
Batteries
Beta Software
Bootleg Recordings
Brand Name Misuse
Catalog Sales
Catalytic Converters and Test Pipes
Celebrity Material
Charity or Fundraising Listings
Comparison Policy
Compilation and Informational Media
Contracts and Tickets
Counterfeit Currency and Stamps
Counterfeit Items
Credit Cards
Downloadable Media
Drugs Drug Paraphernalia
Electronics Equipment
Embargoed Goods and Prohibited Countries
Encouraging Infringement Policy
Event Tickets
Faces, Names and Signatures
Firearms, Ammunition, Replicas, and Militaria
Fireworks
Food
Freon and Other Refrigerants
Gift Cards
Government IDs and Licenses
Hazardous, Restricted, and Perishable Items
Human Parts and Remains
Importation of Goods into the United States
International Trading – Buyers
International Trading – Sellers
Lockpicking Devices
Lottery Tickets
Mailing Lists and Personal Information
Manufacturers’ Coupons
Mature Audiences
Medical Devices
Misleading Titles
Mod Chips, Game Enhancers, and Boot Discs
Movie Prints
Multi-level Marketing, Pyramid and Matrix Programs
OEM Software
Offensive Material
Pesticides
Plants and Seeds
Police-Related Items
Political Memorabilia
Postage Meters
Pre-Sale Listings
Prescription Drugs and Devices
Promotional Items
Real Estate
Recalled Items
Recordable Media
Replica and Counterfeit Items
Satellite and Cable TV Descramblers
Slot Machines
Stocks and Other Securities
Stolen Property
Surveillance Equipment
Tobacco
Travel
Unauthorized Copies
Used Clothing
Warranties
Weapons Knives
Wine (also see Alcohol)

Most of this is very obvious – of course you can’t sell illegal things like drugs, pyramid schemes or stolen goods. Almost everything that is on the list is there because there is law against selling it. Some of the reasons, though, are a little strange.

The ‘autographed items’ entry, for example, doesn’t mean that you can’t sell anything that’s been autographed – it just means that you can only sell it if it comes with a certificate of authenticity. The ‘artifacts’ entry prohibits you from selling Native American graves; ‘celebrity material’ means you can’t sell unauthorised pictures of celebrities; ‘embargoed goods’ means that you can’t sell anything that comes from Cuba on and on it goes, and most of it you never need to know.

If your chosen kind of item seems to be on the list, though, and you’re concerned that you might not be able to sell it, then check the full list at http://pages.ebay.com/help/policies/items-ov.html to see whether the item is banned entirely or there are just a few restrictions.

eBay says it will remove any items that it believes violate copyright law, but in reality they don’t have that many people to monitor the site. You will generally only find that your auction gets removed if someone decides to report you – and even then, they might not get around to it.

Really, buying and selling on eBay can sometimes feel more complicated than it really is, thanks to all the rules surrounding it – not to mention the jargon. Our next email is a ‘jargon buster’, to help you learn the language of eBay.Learning the eBay Lingo.

Do you have trouble sometimes understanding when people talk about eBay? Don’t worry, some of the jargon is really obscure, and you can’t be expected to understand it until someone’s told you what it means. Here’s a little list of some of the most useful lingo to know, but you don’t need to memorise it – even the most common jargon is only used relatively rarely.

Words.

Bid: telling eBay’s system the maximum price you are prepared to pay for an item.
Dutch: an auction where more than one of an item is available.
Feedback: positive or negative comments left about other users on eBay.
Mint: in perfect condition.
Non-paying bidder: a bidder who wins an auction but does not then go on to buy the item.
PayPal: an electronic payment method accepted by most sellers.
Rare: used and abused on eBay, now entirely meaningless.
Reserve: the minimum price the seller will accept for the item.
Shill bid: a fake bid placed by a seller trying to drive up their auction’s price.
Snail Mail: the post, which is obviously very slow compared to email.
Sniping: bidding at the last second to win the item before anyone else can outbid you.

Abbreviations.

AUD: Australian Dollar. Currency.
BIN: Buy it Now. A fixed price auction.
BNWT: Brand New With Tags. An item that has never been used and still has its original tags.
BW: Black and White. Used for films, photos etc.
CONUS: Continental United States. Generally used by sellers who don’t want to post things to Alaska or Hawaii.
EUR: Euro. Currency.
FC: First Class. Type of postage.
GBP: Great British Pounds. Currency.
HTF: Hard To Find. Not quite as abused as ‘rare’, but getting there.
NIB: New in Box. Never opened, still in its original box.
NR: No Reserve. An item where the seller has not set a reserve price.
OB: Original Box. An item that has its original box (but might have been opened).
PM: Priority Mail.
PP: Parcel Post.
SH: Shipping and Handling. The fees the buyer will pay you for postage.
USD: United States Dollars. Currency.
VGC: Very Good Condition. Not mint, but close.

The chances are that you’ll find more specific jargon related to whatever you’re selling, but it’d be an impossible task to cover it all here. If you can’t figure one out from your knowledge of the subject, then type the term into a search engine, followed by the word ‘ebay’. The chances are that someone, somewhere will have seen fit to explain it.

While it’s good to be able to understand others’ jargon, avoid using it unless you really need to (for example, if you run out of space in an item’s title). Many people on eBay are not experienced buyers and you will lose them if you write a load of gobbledegook all over your auction.

By now, you’re well prepared for eBay life, and you’re probably ready to get started with that first auction. In the next email, we’ll show you how to dive in and get started.5 Simple Steps to Posting Your First eBay Auction.

It’s surprisingly simple to get started posting your very first auction on eBay. Here’s what you need to do.

Step 1: Open an eBay seller’s account.

If you’ve bought things on eBay, then you already have an account – just log in with it and click ‘Sell’ in the toolbar at the top of the page, then click ‘Create a seller’s account’. If you’ve never used eBay before, then you’ll need to open an account first using the ‘register’ link underneath the toolbar, and then click ‘Sell’ and ‘Create a seller’s account’. The eBay site will then guide you through the process. For security, this may involve giving card details and bank information.

Step 2: Decide what to sell.

For your first little experiment with eBay, it doesn’t really matter what you sell. Take a look around the room you’re in – I’m sure there’s something in there that you’re not all that attached to and could put in the post. Small books and CDs are ideal first items.

Step 3: Submit your item.

Click ‘Sell’, and you’re on your way to listing your item.

The first thing you need to do is choose a category – it’s best to just type in what the item is and let eBay choose for you. Next, write a title and description. Include key words you think people will search for in the title box, and all the information you have about the item in the description box.

Now set a starting price. $0.01 is the best starting price, as it draws people in to bid who otherwise wouldn’t, and items will almost never finish at such a low price. The next thing to set is the duration of the auction: 3, 5, 7 or 10 days. This is up to you: longer sales will usually get more bids, but will also seem to drag on forever. If you’ve taken a picture, add it now – items with pictures always sell for more. Finally, tick the payment methods you will accept (just PayPal is best for now), and where you will post to (limit yourself to your own country to begin with). Submit and you’re done!

Step 4: Wait for it to sell.

This is just a matter of sitting back and letting eBay do its thing – buyers will find your item and leave bids on it. Some bidders might email you with questions about the item, and you should do your best to answer these questions as quickly as you can.

Remember that if your item doesn’t sell then you can list it again for free.

Step 5: Collect payment and post it.

eBay will sent your buyer emails guiding them through the process of sending you payment for the item. Make sure you have the money before you send anything.

Once you’ve got the payment, all you need to do is pack the item for posting (make sure to use some bubble wrap), take the buyer’s address from the confirmation email eBay sent you, and write it on the parcel. Put some stamps on, post it, and you’re done!

I hope you enjoyed selling your first item. Now that you’re starting to get into it, the next email will give you a checklist of things you need to do to be a successful seller.
An eBay Seller’s Checklist.

Being a seller is a lot of responsibility, and sometimes you might feel like you’re not doing everything you should be. This simple checklist will help you keep on top of things.

Have you found out everything you possibly could about your items? Try typing their names into a search engine – you might find out something you didn’t know. If someone else is selling the same thing as you, then always try to provide more information about it than they do.

Do you monitor the competition? Always keep an eye on how much other items the same as or similar to yours are selling, and what prices they’re being offered at. There’s usually little point in starting a fixed price auction for $100 when someone else is selling the item for $90.

Have you got pictures of the items? It’s worth taking the time to photograph your items, especially if you have a digital camera. If you get serious about eBay but don’t have a camera, then you will probably want to invest in one at some point.

Are you emailing your sellers? It’s worth sending a brief email when transactions go through: something like a simple Thank you for buying my item, please let me know when you have sent the payment. Follow this up with Thanks for your payment, I have posted your [item name] today. You will be surprised how many problems you will avoid just by communicating this way.

Also, are you checking your emails? Remember that potential buyers can send you email about anything at any time, and not answering these emails will just make them go somewhere else instead of buying from you.

Do your item description pages have everything that buyers need to know? If you’re planning to offer international delivery, then it’s good to make a list of the charges to different counties and display it on each auction. If you have any special terms and conditions (for example, if you will give a refund on any item as long as it hasn’t been opened), then you should make sure these are displayed too.

Have you been wrapping your items correctly? Your wrapping should be professional for the best impression: use appropriately sized envelopes or parcels, wrap the item in bubble wrap to stop it from getting damaged, and print labels instead of hand-writing addresses. Oh, and always use first class post – don’t be cheap.

Do you follow up? It is worth sending out an email a few days after you post an item, saying Is everything alright with your purchase? I hope you received it and it was as you expected. This might sound like giving the customer an opportunity to complain, but you should be trying to help your customers, not take their money and run.

Being a really good eBay seller, more than anything else, is about providing genuinely good and honest customer service. That’s the only foolproof way to protect your reputation. Of course, you might be wondering by now whether it’s really worth all the hassle to get a good reputation on eBay. Won’t people buy from you anyway, and couldn’t you just open a new account if it really comes down to that? Our next email will set you straight.

What’s Your eBay Reputation Really Worth?

Your eBay reputation is everything you are on eBay – without it, you’re nothing. Your reputation is worth as much as every sale you will ever make.

If you’ve ever bought anything on eBay (and the chances are you have), then think about your own behaviour. Buying from a seller with a low feedback rating makes you feel a little nervous and insecure, while buying from a PowerSeller with their reputation in the thousands doesn’t require any thought or fear – it feels just like buying from a shop.

A Bad Reputation Will Lose You Sales.

In fact, a bad reputation will lose you almost all your sales. If someone leaves you negative feedback, you will feel the pain straight away, as that rating will go right at the top of your user page for everyone to see. Who’s going to want to do business with you when they’ve just read that you took a month to deliver the item, or that you had bad communication and sent a damaged item? The answer is no-one.

Your next few items will need to be very cheap things, just to push that negative down the page. You might have to spend days or even weeks selling cheap stuff to get enough positive feedback to make anyone deal with you again.

It’s even worse if you consistently let buyers leave negative feedback – once you get below 90% positive ratings, you might as well be invisible.

You Can’t Just Open a New Account.

Besides eBay’s rules about only having one account, there are far more downsides than that to getting a new account. You literally have to start all over again from scratch.

You won’t be able to use all the different eBay features. Your existing customers won’t be able to find you any more. Your auctions will finish at a lower price because of your low feedback rating. Opening a new account is like moving to a new town to get away from a few people who are spreading rumours about you: it’s throwing out the baby with the bathwater.

A Good Reputation Will Get You Sales.

When a PowerSeller tells me something, I tend to believe them. They can be selling a pretty unlikely item, but if they guarantee it is what they say it is, then I trust them – they’re not going to risk their reputation, after all. This is the power of a reputation: people know you want to keep it, and they know you’ll go to almost any lengths to do so.

This is true even to the point that I would sooner buy something for $20 from a seller I know I can trust than for $15 from someone with average feedback. It’s worth the extra money to feel like the seller knows what they’re doing, has all their systems in place and will get me the item quickly and efficiently.

You really will find selling on eBay so much easier, and there’s only way to get a good reputation: make sure you please your customers every time. But some customers can be, well, just a little difficult to please. In the next email, we ask: is the eBay customer always right?

Is the eBay Customer Always Right?

I can answer this question for you right now: the answer is ‘yes’. In fact, the answer is ‘YES!’ – the biggest yes you’ve ever heard. Of the course the customer is always right. If you want to be a successful eBay seller, you should go miles out of your way to make sure every single one of your customers is 100% satisfied, however much time or money it might cost you.

A dissatisfied customer will leave negative feedback, and negative feedback is to be avoided at all costs. That one piece of negative feedback will always cost you more than it would have to deal with the complaint, whatever the value of the items you sell. You should consider any positive feedback percentage under 100% to be an absolute disaster, and a personal failure on your part.

But What If

But nothing! There is no situation where you, as a seller, should get into any dispute with a buyer. Here are a few common situations and how to handle them.

They say the item never arrived: Politely ask the buyer to wait a few more days to see if it turns up, and then email you again if it still hasn’t arrived. If it still hasn’t arrived, you should assume it was lost in the post somehow and offer to send a replacement if you have one, or give them a full refund otherwise. No, I don’t care what that costs you. Are you serious about selling on eBay or not?

The item has been damaged in the post: You must offer to replace it or take it back for a refund without hesitation.

They say the item doesn’t match the description: Resist the urge to email back with yes it does, you just didn’t read the description properly. Take the item back for a refund, and edit your description if you need to, to make any confusing points extra clear.

I’m sure you’re spotting a pattern by now. Offering a refund will make almost any problem go away, and it really will cost you less in the long run. Remember, one piece of negative feedback will stay with you forever, while having a 100% positive rating is like owning a bar of solid gold.

You should always handle customers’ complaints before they complain to eBay – in fact, you should email them pre-emptively to ask if they have any. Going through the dispute process is time consuming, reflects badly on you and is downright unnecessary.

Are you still not convinced? Think this would only work with cheap items? Well, you see, the higher the price of the items you sell, the more your reputation is worth to you. Let’s say you were selling $10,000 worth of items each week, for example, and making a $1,000 profit per week overall. You might think that refunding one customer’s $1,000 purchase would be a tragedy, losing you your whole week’s profit. It’s far better to look at it this way: if you don’t give that refund, then not only will you lose the next week’s profit, but you’ll probably lose a few weeks’ profit after that too. Now which option looks better?

I absolutely can’t emphasise enough the importance of really believing that the customer is always right. But trying to make excuses for complaints isn’t the only thing you need to avoid. There are a lot of pitfalls that you need to avoid if you don’t want to kill your business before it’s even started properly – and I’ll show you in the next email what they are.

10 Sure-fire Ways to Kill Your eBay Business.

It’s surprisingly easy to kill your eBay business, if you’re not careful – sure, you can start over from scratch without it costing you anything, but do you really want to? Still, if you want your business to end up dead in the water, here are some simple ways to do it.

Lie about an item: Say it works fine when it sometimes doesn’t work. Say it’s in perfect condition when it has a scratch. Your customers will hate you!

Post whenever you feel like it: Make sure to leave your customers hanging around, wondering when their item is going to turn up. This makes sure they buy from someone else next time.

Let items end anytime: Few people will be around to care about your auction if it ends in the middle of the night. Why go to the trouble of working out whether auctions will end at a good time?

Don’t bother with email: Customers are just timewasters anyway. eBay businesses are supposed to run themselves! Never give informed responses to questions about your item.

Sell rubbish: Really, it’s just eBay. You can just sell any old tat from the market for a 200% profit. Let quality be someone else’s concern – I mean, really, what do they expect for that price?

Refuse to give discounts: You know what your items cost, you know what your profit margin is going to be, and you’re not going to negotiate. Remember that giving customers special deals might make them feel good and come back to you again.

Make your listings ugly: As many colours, flashing lights and animations as possible will really give those customers a headache. Write as much in CAPITALS!!!! as you can. Preferably big, red capitals. Be sure to use the fonts Impact and Comic Sans. For an extra special touch, see if you can figure out a way to add some music.

Don’t take photos: It’s such trouble, after all. If buyers are picky enough to actually want to see items before they bid on them, then screw ‘em, that’s what I say.

Write short descriptions: Be as brief as possible, and use lots of mysterious abbreviations. This obviously makes you look very cool. You can even just write the title again in the description box. Think of the effort you’ll save!

Use reserve auctions: Now, this is a fairly controversial final choice, but it really is one of the best ways to scare away your customers. They’ll see ‘reserve not yet met’, and click that ‘back’ button before you know it. Luckily, they can always bid in a normal auction for the item somewhere else.

Now that you know the ten ways to kill your eBay business, how about we explore what to do if you want to do the opposite, and make a success of it? The next email will give you ten steps to successful selling on eBay.

10 Steps to Successful Selling on eBay.

So you want to be a successful seller with your own eBay business, do you? Here’s a simple, ten-step path to eBay enlightenment.

Step 1: Identify your market. Take a while to sit and watch for what sells and what doesn’t out of the items you’re interested in. Any market research data you can collect will be very useful to you later on. You’ll probably see the ’sweet spots’ quite quickly – those one or two items that always seem to sell for a good price.

Step 2: Watch the competition. Before you invest any money, see what the other sellers in your category are up to, and what their strategies are. Pay special attention to any flaws their auctions might have, because this is where you can move in and beat them at their own game.

Step 3: Find a product: Get hold of a supplier for whatever it is you want to sell, and see what the best rates you can get are – don’t be afraid to ring round quite a few to get the best deal. If the eBay prices you’ve seen are higher than the supplier’s, then you’re set.

Step 4: Start small: Don’t throw thousands at your idea straight away – get started slowly, see what works and what doesn’t, and learn as you go. Remember that it’s very cheap to try out even the craziest ideas on eBay, and who knows, they might just work!

Step 5: Test and repeat. Keep trying different strategies until you find something that works, and then don’t be ashamed to keep doing it, again and again. The chances are that you’ve just found a good niche.

Step 6: Work out a business plan: A business plan doesn’t need to be anything formal, just a few pages that outline the market opportunity you’ve spotted, your strategy, strengths and weaknesses of the plan and a brief budget. This is more for you than it is for anyone else.

Step 7: Invest and expand: This is the time to throw money at the problem. Buy inventory, and start spending more time on your business. Set a goal number of sales each week, increasing it each time.

Step 8: Make it official: Once you’ve made a few thousand dollars worth of sales, you should really register yourself as a business. Don’t worry, it’s not expensive or hard to do – a lawyer is the best person to help you through the process.

Step 9: Automate: You’ll probably find that you’re writing the same things again and again in emails or item descriptions. This is the time to give up on the manual method and turn to automated software that can create listings for you, and respond to completed auctions and payments with whatever message you provide.

Step 10: Never give up: Even when it looks like it’s all going wrong, don’t stop trying until you succeed. If you keep working at it then you’ll almost always find that you make a real breakthrough just when things are starting to look desperate.

Once you get into the swing of things, you might start thinking that you should quit your job and take up eBay selling part time. But it’s not always as easy as that – there are all sorts of factors that you need to consider. The next email will weigh up the case for and against taking up eBay full-time.

eBay – Part Time or Full? How to Decide.

Going full-time as an eBay seller is living the dream: making a real income, working from home, being your own boss and all the rest of it. It’s the promise of a million scams, and it’s finally come true – at least for some.

What they don’t tell you in the success stories, though, is that becoming a full-time eBay seller is by no means for everyone. You really, really ought to try it part-time before you even consider taking it up full-time, and even then, caution is advisable. Before you burn your suit, here’s a list of questions you should ask yourself.

How Much Do I Earn From eBay Now?

Work out how many hours a week you spend doing eBay-related things (be honest here), and divide it by the average amount of profit you make in a week. If you were doing full-time hours, would you earn as much as you earn now?

Do I Have a Good Job?

Think about what you might lose if you give up your job to focus on eBay. If you’re in a well-paid job with good promotion prospects then it’s well worth reconsidering: you might get a few years down the line and wish you’d stayed in your traditional job, as you’d probably be the CEO by now.

Would I Really Make Much More Money?

Unless you’re selling a large quantity of small goods, most of what you do on eBay will be waiting for auctions to end – and you can wait at work just as easily as you can at home. This is why whether you would make more money on eBay really depends on what kinds of items you’re selling – for low value items, going full-time could be a good move. For high-value ones, the chances are you’ll hit the limits of how much money you have to invest in inventory long before you hit the limits on your time.

Is my Home a Good Place to Work?

Quite apart from anything else, you might find that the dream of home working is more of a nightmare in reality. People can start to depend on you to get things done that need to be done during the day. If you have a wife and children then they can resent the fact that you’re in the house but refuse to have anything to do with them for large parts of the day. Giving in to any of these things and stopping work for a while will cause your profits to fall.

Can I Survive if it All Goes Wrong?

In the end, would you be able to get by if you had a month or two where you sold literally nothing? Or would you be desperately looking around for a job and cursing the day you ever discovered eBay? That’s the real test.

If you made it through all these questions, then I guess you’re cut out for the eBay life – and even if you didn’t, you’d be surprised just how far you can get part-time. In our next email, we’ll show you how to think like the eBay elite: the PowerSellers.
How to Think Like an eBay PowerSeller.

So what’s a PowerSeller? PowerSellers are the people on eBay who’ve made it, recognisable by the little ‘PowerSeller’ badge next to their name. You’ve probably seen these people around – and to succeed on eBay, you want to think the way they do.

How to People Get the Right to Call Themselves PowerSellers?

eBay gets to decide who can be a PowerSeller and who can’t, and they have strict requirements. To get in at the minimum PowerSeller level, you must have a feedback rating of at least 100 (minimum 98% positive) and sell at least $1,000 worth of items every month for three months in a row. There are different levels of PowerSeller membership as you sell items of greater value: $1,000 total is bronze, $3,000 is silver, $10,000 is gold, $25,000 is platinum and $125,000 is titanium.

If PowerSellers ever fail to meet the required amount of sales, or their feedback falls below 98% positive, then they lose their PowerSeller status. In short, the only people who get to be PowerSellers on eBay are the people who have been successful for a good while, and are on track to stay that way.

The Shop and the Marketplace.

This is the most important part of understanding how PowerSellers think. They don’t see what they’re doing as being some random bazaar, or a hobby – instead, they see themselves as a business.

Put it like this. If you run a stall in a marketplace, the chances are that you have a general area of business, but you mostly just sell whatever you can get your hands on that week. If your dodgy buddy got his hands of a job lot of something at a discount, then that’s what you’ll be selling. This might be fun – and when you have a good week, you’ll have a really good week – but it’s no way to run a real business in the long-term.

PowerSellers think far more like shops. They sell the same things again and again, every week – regular stock for regular customers. They do ‘boring’ business things like keep inventories and budgets. They know what they’re going to be selling, how much they buy it for and how much they expect to sell for. Just like a real shop, there can be hard times sometimes, but their income is stable and their business can grow slowly.

The best advice I can give you on thinking like a PowerSeller is this: don’t take long-term risks for short-term gain. Look after your reputation, manage your selling properly, provide good customer service and the rewards will come to you in due course. And you’ll get a little badge next to your name that makes people trust you more!

One possibility that you might have realised so far is what eBay can do for any other businesses you might have. Remember, millions of people visit eBay every day – why keep everything separate when you’re starting to tap into that kind of power? The next email will show you a few ways you can use eBay to grow your other businesses.

How to Use eBay to Grow Your Other Businesses.

Most of the people who make money from eBay don’t actually make all of that money on eBay. There are all sorts of ways you can use eBay to give your existing businesses a helping hand.

The Supply Side.

If you have any leftover stock or used items from another business you run, then why not sell them on eBay? You can make this a regular thing, using it to get rid of things that won’t sell for the premium you ask for in a shop, or items that are no longer in demand in the town or city where your business is based.

You can really make a lot of money this way, if you know what you’re doing. You will, of course, already be an expert in the items you’re selling, as you use them in your business, and you’ll know that the items are of high enough quality to be sellable. This is a whole new market for your old inventory!

Not only that, of course, but remember that your good eBay reputation will make you a great buyer! If there’s ever anything you want to get for your business, the chances are you’ll be able to get it on eBay for a discount.

The Sales Side.

Here, though, is where the true power of eBay lies. eBay give you an ‘About Me’ page, where you can write anything you like and link anywhere you like. This means that you can get traffic to your business’ website by linking to your website from your About Me page and linking to your About Me page from each auction.

To create an About Me page, just click on ‘Community’ on the toolbar, scroll to the bottom of the page, and click ‘Create an About Me page’. You then get the option to either enter your own HTML or let eBay guide you through the process. All you need to do is write a little about your website, link to it, and you’re done – you’ll notice that more people start to come to your site straight away.

There are thousands of people who swear by this technique to drive traffic from eBay to their website – with a little persuasive sales copy on your site, they say, you can sell directly to buyers, cutting out the eBay middleman. What’s more, all the traffic you’ll get will be targeted – because the people who click through were interested in your auction to begin with.

This can be a really powerful technique, especially if you’ve already got an e-commerce site. Even if you haven’t, you might find it worth your time to set up a website that does nothing but list your eBay inventory with a few dollars off each item, with a PayPal ‘Buy Now’ button for each item. Then simply make the link to your About Me page read ‘Visit my website for even more bargains!’, and you’re done.

Now that you’ve seen how to drive visitors to your website, maybe you’d like a little help getting your auction in front of buyers. That’s why our next email will show you the secrets of taming the eBay search engine.
Taming the eBay Search Engine.

If you know what you’re doing, you can quickly find what you’re looking for on eBay – and the more you know about how buyers find you, the easier you’ll find it to be found. Here are a few golden searching rules.

Be specific: If you’re searching for the first edition of the original Harry Potter book, you’ll get further searching for ‘harry potter rowling philosopher’s stone first edition’ than you will searching for ‘harry potter’. You’ll get fewer results, but the ones you do get will be far more relevant.

Spell wrongly: It’s a sad fact that many of the sellers on eBay just can’t spell. Whatever you’re looking for, try thinking of a few common misspellings – you might find a few items here that have slipped through the cracks.

Get a thesaurus: You should try to search for all the different words that someone might use to describe an item, for example searching for both ‘TV’ and ‘television’, or for ‘phone’, ‘mobile’ and ‘cellphone’. Where you can, though, leave off the type of item altogether and search by things like brand and model.

Use the categories: Whenever you search, you’ll notice a list of categories at the side of your search results. If you just searched for the name of a CD, you should click the ‘CDs’ category to look at results in that category only. Why bother looking through a load of results that you don’t care about?

Don’t be afraid to browse: Once you’ve found the category that items you like seem to be in, why not click ‘Browse’ and take a look through the whole category? You might be surprised by what you find.

Few people realise just how powerful eBay’s search engine is – a few symbols here and there and it’ll work wonders for you.

Wildcard searches: You can put an asterisk (*) into a search phrase when you want to say ‘anything can go here’. For example, if you wanted to search for a 1950s car, you could search for ‘car 195*’. 195* will show results from any year in the 1950s.

In this order: If you put words in quotes () then the only results shown will be ones that have all of the words between the quote marks. For example, searching for Lord of the Rings won’t give you any results that say, for example Lord Robert Rings.

Exclude words: Put a minus, and then put any words in brackets that you don’t want to appear in your search results. For example: Pulp Fiction -(poster,photo) will find items related to Pulp Fiction but not posters or photos.

Either/or: If you want to search for lots of words at once, just put them in brackets: the TV example from earlier could become ‘(TV,television)’, which would find items with either word.

Don’t get too tied up learning the ways of the search engine, though: a surprising number of eBay users don’t search at all, preferring to look through eBay’s category system and save their favourites in their browser. The next email will show you how to make sure these people can find you too.
How to Choose the Right eBay Product Category.

Some people think it’s easy to choose the right eBay category, and often it is. Sometimes, though, it might not be quite clear exactly what to go for.

Why is it Even Important?

Plenty of people use the category system to find items, when they’re not looking for something specific. If your item is listed in the wrong category – or you’ve just given up and listed it in ‘Everything Else’ – then these people aren’t going to find your auction.

Also, listing items in the wrong categories is against eBay’s rules, and eBay say they will remove any auctions that are wrongly categorised. They don’t often actually do this, but it’s not worth the risk – especially since breaking any rules can cause them to penalise your account, including losing PowerSeller status if you have it.

So What Can You Do?

eBay will suggest categories for you when you sell your item, if you type in a few words to describe the item on the category selection page and click ’search’. You can make the best of this feature by typing in exactly what your item is, with brand name and model number (if any), so that eBay can find the best category for you.

If that doesn’t work for you, then search yourself for items like yours, and pay attention to which category most of them seem to be in (you can see this near the top of each item’s description page). Try different words and see which ones come back with the most results. You can also browse through all the available categories from eBay’s front page.

Remember that the more specific the category is, the better – use as many subcategories as are appropriate. Don’t just list your HP laptop in the ‘Computers’ category, for example – list it in ‘Computers Laptops HP’. Don’t worry: your item will still appear in the ‘Computers’ category, as well as ‘Computers Laptops’, because items listed in subcategories are always listed in every category above.

Take some time to look through all the categories and get familiar with the way eBay as a whole is laid out. After all, that’s better than getting a few months down the line and finding that you still think of eBay’s category system like it’s some kind of scary jungle.

What if More Than One Category Fits?

Don’t worry, eBay have you covered. For a small extra fee, you can list your item in an extra category, to increase the number of potential buyers who will see it. This isn’t always worth it, though – some items only really fit properly in one category, and listing them in extra categories is just a waste.

Once you know where to list your item, the next step is to write your auction’s title. The title is the most important thing about your auction – the difference between a good title and a bad title can be the difference between $10 and $100. That’s why I’ll take you through the dos and don’ts in the next email.
eBay Title Writing Tips.

Trying to be help your buyers find your auctions can be a truly daunting task. Most people only search eBay by title, not by description, and that means that you only have those 55 characters of the title to cover all the possible search terms. That’s not easy. In this email, I’ll give you a few pointers.

Don’t bother with eBay clichs: There are plenty of eBay auction titles that say things like Super rare camera wow look low price. These are stupid things to put in your title, as no-one is going to search for them.

Think like a buyer: If you were looking for your item, then what exactly would you type into that box? If you think it’d help, try searching yourself to find someone else selling your item. What were the first things you thought of typing?

Think like other sellers: Keep an eye on which sellers are doing best with items like yours, and try to copy their title styles – if it works for them, it can work for you.

Be specific: You should be sure to write the item’s brand and specific model number in the title, as people will often search only for this information. Make sure that you also say exactly what the item is.

A Few Examples.

Here are a few examples of good titles. They’re real, and they’re on eBay right now, making their sellers money. So what makes them good?

Dell Latitude Laptop P3 500mhz Notebook PC Computer

If you know about computers, you’ll know instantly what this auction is selling. It has manufacturer (Dell) and product line (Latitude), followed by a few technical specifications (P3 500mhz is the processor speed). Notice also that the title includes the four words ‘laptop’, ‘notebook’, ‘PC’ and ‘computer’, as the seller wants people looking for any of those words to see his auction.

OASIS Don’t Believe the Truth CD Album (New)

This auction for a CD is well formatted: it gives the artist name in capital letters, followed by the album name. It then manages to include the two key words ‘CD’ and ‘album’, as well as the word ‘new’ – that means that anyone searching for ‘new oasis cd’, ‘oasis new album’ and so on will find this auction.

1840 Penny Black stamp, certificate, four margins

Here’s a slightly more obscure one, from the exciting world of stamp collecting. A penny black is one of the oldest and most famous stamps. It uses a few key words that collectors will consider important: ‘four margins’ indicates that the stamp has been cut out with some margins around it and so isn’t damaged, and ‘certificate’ tells you that the item has a certificate of authenticity – it’s a real penny black. Remember to use every bit of space to squeeze in as much important information as you can in the title.

So now that you’ve written a winning title, you need to start on a great description. The next email will show you how.
eBay Description Writing Tips.

Once you’ve drawn the buyers in with your title, the next thing to do is to tell them all about your item with the description. But just what should you write in your description?

At its heart, your item description is an ad. Without making it too obvious, you should be writing sales copy. You’re trying to get buyers excited about your products, and that’s usually hard – but on eBay, if you have the right thing to sell and give enough details, the buyers almost excite themselves.

Technical Details.

Include every technical detail you know, including the item’s manufacturer, its condition, how big it is, where and when it was made, its history, and anything else special about it. Don’t be too boring, though: the best descriptions are written in friendly, conversational language, and show a real knowledge of the item. Whatever you do, make sure you tell the truth!

Remember that most of the people who’ll be buying your item will be just as knowledgeable about it as you are, if not more – this is their hobby, and they’re experts. Don’t feel like you need to explain the basics of the item: just go into as much technical detail as you can. As a rule, don’t write anything in the description if you don’t know what it means, as the chances are someone will, and if you’ve got it slightly wrong then you’ll look like you don’t know what you’re talking about.

Interesting Details.

You might find that you enjoy writing a few things about how you got the item, why you’re selling it, and who you think might like it. This isn’t strictly necessary, but it gives your auctions some character and a personal touch, and can make people more likely to trust you. People might wonder what you’re doing selling 500 CDs all at once, and if you tell them the reason, then they’ll feel reassured that nothing dodgy is going on. If you’re selling them because you’re having a baby and you need the space, just say so.

Write as Much as You Can.

Leave nothing out of your description, even if that seems to you like it makes it cumbersomely long. There is no way you can be too thorough: someone, somewhere will appreciate that you took the time to write the extra information.

Don’t assume that anyone who wants extra information will email you to ask a question: many buyers are shy and won’t do it. Think of questions that buyers might have and add the answers to your description, as people generally tend to ask the same questions over and over again.

Each time a buyer does email you with a question, you should both answer their question and update your description so that it will include the answer next time. If people ask questions that are answered in the description, try putting these parts of the auction on a line alone, or in bold, to make them easier to notice.

In the next email, we’ll focus on increasing the number of buyers who respond to your auctions.
10 Tips for Increasing Your eBay Response.

So you’ve got the buyer in front of your auction, and they’ve read the description. They’re must be interested, or they wouldn’t be looking but just how can you push them over that line and make them leave a bid? Read on for some tips.

Improve your picture: In all that description writing, you might have missed the vital importance of your item’s picture. A picture with bad lighting or an intrusive background looks amateurish and won’t make anyone want to buy from you.

Add an About Me page: You’ll be surprised how much you can reassure bidders just by creating an About Me page and putting a little bit about yourself on your business on there. You can also have a few special offers there for people who bother to look at the page, and let people subscribe to your mailing list so that you can email them updates.

Use SquareTrade: Signing up at SquareTrade and displaying their logo on your auctions shows that you are committed to have them resolve any disputes that arise. You always see this on PowerSellers auctions – it makes you look more professional.

Write terms and conditions: Have the ’small print’ clearly visible on all your auctions, giving details of things like shipping times and prices, your refund policy, and any other business practices you might have. This helps build confidence with buyers.

Show off your feedback: Copy and paste a selection of the feedback comments you’re most proud of to each item’s description page, instead of making bidders go and look for it. If you have 100% positive feedback, be sure to write that on every auction too.

Add NR to your titles: If you have extra space in a title, put ‘NR’ (no reserve) on the end. Bidders prefer auctions that don’t have a reserve price, and doing this lets them see that yours don’t.

Benefits not features: Make sure your description focuses on the benefits that your item can give to the customer, not just its features. This is a classic sales technique. If you have trouble with this, remember: ‘cheap’ is a feature, ’save money’ is a benefit.

List more items: If you want more people to respond to your items, then list more items! You might find you have better like listing items at the same time, instead of one-by-one. There’s no need to use a Dutch auction – you can just keep two or three auctions going at once for an item you have more than one of in stock.

Accept unusual payment methods: To reach those last few buyers, accept payment methods that many sellers don’t, like cheques.

Buy some upgrades: The best upgrade is the most expensive one, which makes your item appear first in search results. In crowded categories, you might find that this is worth the money.

Once you’ve got some buyers, you want to keep them coming back to you. The next email will show you how to turn one-time buyers into long-term customers.
An Introduction to Bidding and Buying on eBay.

Have you noticed that whenever you open a newspaper, watch the TV or have a conversation, people seem to be talking about eBay? If you’ve never used it and you’ve no idea what it’s all about, then the chances are that you’re starting to feel a little left out. But don’t worry! This email contains everything you need to know about the basics of bidding and buying on eBay.

So What is eBay?

eBay is an online auction website – and not just any auction site, but the biggest one in the world. If you know how an auction works, then you already know how roughly eBay works. Someone adds something they want to sell to the site, and then buyers come along and place bids on it. The highest bid wins the item! It’s that simple.

eBay being an online auction makes a big difference, though. Buying and selling are not reserved for any elite. eBay accept almost any item, no matter how small, and will then advertise it on their sites all over the world. It’s a powerful combination of an auction and a slightly chaotic marketplace.

What is Bidding?

Bidding is when you say how much you will pay for an item in an auction. Bidding on eBay, however, doesn’t work in exactly the same way as a normal auction, at least in theory. On eBay, you tell the site what the maximum you are willing to pay for each item is, and then eBay places the bids on your behalf. That means you could say you were willing to pay up to $100 for something and only have to pay $50, if that was the highest maximum bid anyone else placed.

It’s not as complicated as it sounds – the best way to get used to it is to give it a try. First, the best thing to do is to go to the eBay website designed for your country. If you don’t know the address for it, just go to www.ebay.com and it will tell you there. Now, on the front page you should see a big box marked ’search’: just type in anything that you’d like to buy there.

Wasn’t that easy? Now you should have a list of items for sale in front of you, along with how much people are currently bidding for them and the time when bidding ends for each item. If you click one of these, you can read the description, and then – if you’re happy with the item and happy to pay more than the current highest bidder is – you can bid!

How Do I Bid?

Go ahead and scroll down to the bottom of an item’s description page, and type the maximum you are willing to pay (your maximum bid) into the box. Then simply press the ‘place bid’ button – you will need to sign in once you press the button, or go through a quick registration process if you don’t have an eBay username).

If someone else’s maximum bid on that item is higher than yours, then eBay will tell you and give you the opportunity to bid again. Otherwise, you’re now the new highest bidder! All you need to do now is wait until the end of the auction – if someone else outbids you, then eBay will email you and you can bid again.

All sounds great, doesn’t it? But by now you might be wondering whether a site as chaotic as eBay can really be all that safe to buy from. That’s why the next email in this series will be about your rights when you buy from eBay.
Your Rights as an eBay Buyer.

When you buy things on eBay, you pay the seller before they send you anything. This means that you, as a buyer, are vulnerable to all sorts of problems. You might not get the items you have paid for, or they might be damaged or faulty. Luckily, you have two very important rights when you buy on eBay.

The Right to Receive Your Item.

Maybe the seller never sent the item, or maybe it got lost in the post. Whatever happened, you paid for the item. If it doesn’t arrive in the post as described, you have the right to a replacement or a refund, whether it’s the seller’s fault or not.

The fact that you bought something on eBay doesn’t mean that you don’t have the exact same rights that you would have if you bought it in a shop (these rights are pretty much the same all over the world). Plus, under eBay’s rules, the seller isn’t allowed to change their mind about selling you the item: once the auction ends, it becomes a contract – you must buy and they must sell, or face eBay’s penalties.

The Right for Your Item to Be as Described in the Auction.

Sometimes sellers don’t wrap items properly, and so they get broken. Occasionally they write descriptions that are misleading or just plain wrong to begin with, leaving out vital details that would have caused you to change your mind about buying. If this happens to you, you again have the right to a replacement or a refund.

So How Do I Use My Rights?

First, you should take it up with the seller – most will be responsive, as do not want to have their reputation damaged when an upset buyer leaves negative feedback for all their future buyers to see. If that doesn’t work, report them to eBay.

While eBay don’t have many people handling complaints, they do have a relatively effective set of automatic process to handle common problems buyers and sellers have with one another.

Finally, if that doesn’t work, then you should seek advice from consumer groups in your country, and as a last resort from the police. You should never have to get this far, though: problems on eBay that can’t be resolved easily are extremely rare.

Don’t Be Too Quick.

Remember not to get too annoyed and be unfair to the seller: nice sellers have agreed to give me refunds for undelivered items, only for me to find out a few weeks later that they were being held for me at the post office! Always try your best to communicate and think of everything that might have gone wrong: eBay works best when buyers and sellers sort out their problems together, instead of reporting each other to the authorities straight away.

More often that not receiving what they paid for, buyers have an altogether different problem: they knew what they were paying for, but didn’t realise that what they were paying for was overpriced, low quality or a scam. The next email will give you a list of tips on how to avoid being ripped off on eBay.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How to Check an eBay Seller’s Reputation (and Why You Should Do It).

When you buy something from an eBay seller, you are giving them your money and hoping that you will get something in return. However many guarantees of safety eBay might make to you, nothing is certain: if you just give your money to scammers all the time without doing any checks then the chances are you won’t get all of that money back.

That’s why you should always check the seller’s reputation, or ‘feedback rating’. This is a quick and easy-to-read summary of their history as an eBay seller, which gives you some idea of whether or not you should trust them with your money. Buying anything is a calculated risk: you want to minimise that risk.

How to Check Feedback Ratings.

On each item’s description page, there is a box in the top-right hand corner about the seller, with the title ‘Seller information’. This contains the seller’s name, their feedback score, and their positive feedback percentage, as well as any stars they have earned.

Different coloured stars are given to eBay sellers depending on their rating, in this sequence: yellow, blue, turquoise, purple, red, green, shooting yellow, shooting turquoise, shooting purple, shooting red. Anyone with a ’shooting’ star is an experienced eBay member who you should be able to trust.

If you click on the seller’s name, you can get to a more detailed view of their reputation – their ‘member profile’ page. This page shows the total number of people who gave them a positive or negative rating, as well as a breakdown by time. You can also see a complete history of all the comments that have ever been left about them, with the most recent first.

What to Look For.

You might assume that anyone with a very high number can be trusted, but that isn’t always true. It is more important to look at their positive feedback percentage – and you should really consider anything below 99% to be a red flag and investigate further.

Take a look through the first visible page with the most recent transactions: are there any negative comments? What do they say? Take others’ experiences into account, as they could happen to you if you deal with this person. Be careful not to punish sellers unfairly, however, if they did bad things in their past on eBay but have improved since. You should look at the breakdown by time and ignore any negative feedback that was left a long time ago. Equally, though, you should sit up and pay attention if a seller seems to have been left an out-of-character amount of bad feedback in the last month or so.

Now that you know who to trust, it is worth learning a little more about how the different kinds of auctions work, so that you don’t accidentally slip up and make yourself and your feedback page look bad. Our next email will be about the different kinds of auctions you can expect to encounter during your time on eBay.
Understanding the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay. There are many people who don’t like the idea that their item might sell for a far lower price than they intend. Equally, there are people who have hundreds of the same item and don’t want to sell them individually. This email gives you an overview of the different kinds of auctions and how to spot them.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: you bid, others outbid you, you outbid them, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that you will be told if your bid has not met the reserve price set by the seller. If no-one is willing to meet this price, then the auction is cancelled, and the seller keeps the item.

You can spot these auctions by looking out for ‘Reserve not met’ or ‘Reserve met’ written next to the current bid on an item’s description page.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. A seller might add a Buy it Now button to a normal auction, meaning that you can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that you can negotiate a price to someone who offers their items using Buy it Now, which could be a great way to get a bargain on things that don’t seem to be selling.

Fixed price auctions are easy to spot, as they have a little ‘Buy it Now’ logo either next to or instead of the current number of bids on the search listings page.

Multiple Item (‘Dutch’) Auctions.

These are auctions where a seller is selling more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that they say how many they have, and offer them at a fixed price. You can enter how many you want and then just click Buy it Now to get them.

After all this, you might find yourself facing a dilemma: when you have the option, should you bid, or should you just use Buy it Now and save yourself the hassle? That’s what the next email will be about.
When to Buy Now and When to Bid.

You will often find yourself facing the choice of whether to pay a fixed price or keep on bidding. This choice might be presented to you in a single auction, or you might be choosing between different auctions of the different types. So should you use that ‘Buy it Now’ button or keep on trying to outbid everyone else? It’s all a question of weighing up the advantages and disadvantages.

Buy it Now.

- The Advantages.

When you use Buy it Now, you know the asking price and you can take some time to decide whether to pay it or not – you can even negotiate. You don’t need to keeping your eye on the auction, or get caught up in the last-minute bidding frenzy that is now inevitable on any popular item. Not only that, but the seller will be happy to get a fixed price for their item, and they’re likely to nicer to you than usual. Some sellers can be a little resentful when they feel that you got a little too much of a bargain on their item.

- The Disadvantages.

You will almost certainly pay more for the item, especially with more expensive items. Also, it takes some of the fun out of eBay. Aren’t you there for an auction, after all? If you want to pay a fixed price then there are thousands of online stores you could be visiting. It’s like pressing ‘collect’ instead of ‘gamble’ on a fruit machine: it’s the boring option. But then, maybe that’s what you want.

These rules are relatively constant: there are few times when using Buy it Now would allow you to get something cheaper, or when bidding would be an easier way to do it. In the end, as with so many things in life, it’s a simple question of price vs. convenience, and it’s up to you.

There are those times, though, when the strategic use of the Buy it Now button can be a useful tool to help you outwit your competition. If the current bid is almost as high as the Buy it Now price, then why bid higher and keep the contest going? Clicking that button is a no-brainer. The same goes for times when a seller has, for some reason, set the Buy it Now price only slightly higher than their starting price for bids. Why bother to go through all the hassle of bidding?

You might also find that there are times when you should leave the Buy it Now button as a last resort: it can be a useful way of ending last-minute contests with a decisive ‘this is mine’ gesture.

In fact, there are all sorts of tricks you can use on eBay, if you want to get ahead of the game. Remember that most buyers on eBay are casual, and don’t know what they’re doing: a little knowledge can go a long way in getting you an advantage. Our next email will have a few tips and tricks for you.
eBay Auction Buyer’s Tips and Tricks.

eBay isn’t just an auction and a marketplace: often it can feel quite a lot like a game. Like any game, you can get ahead if you think strategically, using your head to outwit the other buyers and get the best price. Here are a few things you can try.

Shop in the Summer.

This is simple, but effective. Summer is the quiet season on eBay – almost everything sells for less. While everyone else is out enjoying the sun, invest a little time to find some real bargains.

Beat Them by a Few Cents.

Outbid people by a few cents instead of a few dollars – if they don’t check back before the auction ends, then you will be the winner. To avoid people using this tactic on you, though, always bid strange, hard-to-guess amounts instead of round numbers.

Play Dirty.

If you know when the auction ends, you can get in there at the very last second and outbid your rivals. The chances are that they won’t have the time to sit in front of the auction waiting for it to end – as a rule, he who stays wins. If someone else does retaliate at the end of the auction, though, try not to get carried away in those last few seconds and end up paying too much!

Take Risks.

This is a strategy for the braver eBay buyer. All of the advice you will see for eBay beginners tells you to buy items that have good pictures, clear descriptions, trustworthy sellers and all the rest. If you’re brave, why not take a risk and do the exact opposite?

Many buyers won’t want that item from the seller with a feedback rating of 5, no picture and a one-line description. If you take a calculated risk and bid anyway, you might be able to make a tiny bid and win by default. There are people on eBay who make their living from winning auctions like these, taking good pictures of the item, writing a good description and then reselling it at a huge profit. Be careful, though: do this for long enough, and you will inevitably lose your money at some point. It’s especially unwise to try it with very high-value items.

Avoid Bidding Wars.

There are few things on eBay that are so rare that you’ll only see them once and never again. There are usually quite a few sellers who have an item. What’s more, they will generally have more than one to sell, even if they haven’t listed them all at once. Always check your seller’s history to see whether they sell your item all the time – and if they do, then wait for the next one instead of bidding to the skies.

Now, there may come a time in your eBay life when you realise that you’ve screwed up your bid, and you wish there was an ‘undo’ button. Here’s the good news for you: there is! The next email will be all about withdrawing your eBay bids.
When and How to Withdraw Your eBay Bid (and Why You Might Not Want To).

eBay are a little strict about letting you withdraw your bid. They call it a ‘bid retraction’, and have a stringent set of conditions that you must meet before you are allowed to do it. Here are eBay’s three acceptable reasons for withdrawing a bid.

You made a typographical error: This means that you accidentally typed the wrong amount into the bid box, bidding a far higher price than you meant to. This can be scary: imagine bidding $100 and accidentally adding an extra ‘0′! You are entirely allowed to withdraw your bid in this situation, and bid again if you want to.

The item’s description changed: If you bid on something and then the seller updates the description, you have the right to withdraw your bid. It wouldn’t be fair, after all, to force you to take something that you now realise you don’t want.

The seller is uncontactable: If emails to the seller bounce and they don’t answer their phone, then the auction obviously can’t continue, and you can cancel it.

So How Do I Retract My Bid?

eBay hide away the bid retraction form a bit, because they don’t like people using it. You can find it by going here: http://cgi1.ebay.com/aw-cgi/eBayISAPI.dll?RetractBidShow.

Now all you need is the item number from your auction: this can be found on the item description page’s top right corner. If you can’t see it on the page, look in your browser’s title bar, and in any emails eBay have sent you about your bid on the item. Choose one of the three allowed reasons, click ‘retract bid’, and you’re done.

Are There Any Consequences?

Well yes, there are. The more unethical among you might have considered that you could just cancel bids anytime you feel like it by saying that you accidentally entered the wrong amount. eBay are one step ahead of you. Each time you retract a bid, it is counted on your feedback page for all to see – and anyone with a lot of retracted bids looks more than a little dodgy. eBay also say that abusing the bid retraction feature could get you banned.

So is there a way to retract your bid without facing a penalty? There is if your seller is nice, and most are. Sellers can cancel bids on their auctions at any time, and if you email them with a half-decent excuse then most will be more than happy to do this for you. After all, it’s not in their interest for their item to go to someone who won’t like it, as you might leave negative feedback.

Of course, retracting your bid should still be a rare thing: you won’t win auctions that way! If you’ve followed us this far, the chances are you’ve won an auction by now, or you’re close – but you might be a little puzzled about what to do next. Our next email will give you a few pointers.
You Won that eBay Auction! Now What Do You Do?

It’s a heady feeling when you win your first eBay auction: a mixture of happiness and perhaps just a little fear. After all, there seems to be so much to do before you can actually get your item. What do you do next?

The simple answer is: you send payment to the seller, as quickly as possible. The quicker you pay, the more your seller will like you, and the sooner your item will arrive. But how you go about it? That all depends on how you plan to pay.

PayPal.

PayPal is one of the most popular options for paying on eBay, to the point where eBay decided to buy the company. It allows instant electronic payment across the Internet. Money goes instantly from your credit or debit card to the seller’s PayPal account, where they can either use it for Internet purchases or transfer it out to their bank.

eBay offer incentives for using PayPal, and almost all sellers now accept it. Its instant nature makes sellers very happy, and means that they can have your item packed and sent and leave you some positive feedback within a few hours of the auction ending. When paying by PayPal, you will be covered by PayPal’s own insurances and guarantees, as well as any that your card might have.

Cheques and Money Orders.

This is payment the old-fashioned way, and will lead to a long wait to your item. You need to post the cheque or money order, then the seller has to take it to the bank and get it cleared, and only then do they send the item. The only reason to use this method is if either you or the seller distrusts electronic payment methods. If you’re willing to go to the trouble with these sellers, though, you might get an item very cheaply, as most buyers just can’t be bothered.

When you pay by cheque or money order, make sure to print the eBay order confirmation page (it will be emailed to you) and put it in the envelope with your payment. Underline or circle key information like your mailing address and the item number. Finally, remember to be patient: keep in contact with the seller, as it really can take a month or two before everything falls into place and your item turns up.

Money Transfers and Bank Deposits.

Some sellers may ask you to pay them using a wire service like Western Union, or simply give you a bank account number and ask you to pay money into it. Unless you really trust the seller, this is generally a bad idea – these methods are hard to trace and you’re unlikely to get any money back if anything goes wrong. Paying in cash, it hardly needs to be said, is an even worse idea.

It’s all a lot to take in, isn’t it? I’m sure by now you’ve got a few questions, which is why the next email will be a little eBay buyer’s FAQ. Let’s hope we can solve any problems you might have.
The eBay Buyer’s FAQ.

So you have a question? Has something gone very wrong and you don’t know what to do? Well, fair enough. Here are the questions that I hear all the time from buyers.

Does eBay have a Customer Service Department I Can Phone?

eBay are notoriously hard to contact, should you ever need to – it sometimes seems like they expect the site to run itself. You can email them, as long as you don’t have your heart set on a coherent response: go to http://pages.ebay.com/help/contact_us/_base/index.html. You might have better luck in a ‘live help’ webchat here: http://pages.ebay.com/help/basics/n-livehelp.html.

Only eBay Power Sellers (sellers with a very high feedback rating) get to phone customer service. If you really want to try your luck, type ‘ebay [your country] phone number’ into a search engine and you’ll probably find something. Unfortunately, the chances are you’ll have gone to all that trouble for the privilege of leaving an answerphone message.

It might seem cruel, but imagine the number of people who would call eBay every day with the silliest questions if they gave out their phone number everywhere. Its Wild West nature is, in a way, part of its charm.

eBay Sent Me an Email Saying They’re Going to Close My Account. What Should I Do?

This email asks for your password, right? It’s a scam, an attempt to frighten you, make you give up your details and then steal your account. eBay will never ask for your password or any other account details by email. eBay say that you should only ever enter your password on pages that whose addresses start with http://signin.ebay.com/. They even offer a special ‘Account Guard’ as part of their toolbar, which lets you check that you’re not giving your password to a dodgy fake site. You can read more here: http://pages.ebay.com/toolbar/accountguard_1.html.

It Seems Too Good to be True. How Does eBay Make Money?

For you, the buyer, eBay is free. Sellers, though, pay all sorts of fees: a listing fee for each item they list, a final value fee (a percentage of what the item sold for). They can they pay optional fees for extra services, including Buy it Now, extra pictures, reserve prices, highlighting the auction, putting it in bold, listing it first in search results or even putting it on the front page. You can see a full list of fees at http://pages.ebay.com/help/sell/fees.html.

It’s obviously worth it to the sellers, though, or they wouldn’t carry on using eBay. The system is quite efficient, and basically forces both eBay and the sellers to keep their profit margins as low as possible – otherwise prices will simply go too high and the buyers will stop buying.

How Safe is eBay?

Well, as it happens, that’s the subject of our next email! All of eBay’s safety services for buyers and sellers are in one place, called ‘SafeHarbor’. SafeHarbor handles fraud prevention and investigation, helps with dispute resolution and keeps rule-breakers in check. Read all about it next time, and be safe.

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eBay: The First 10 Years.

Yes, you read that correctly: ten years. eBay was created in September 1995, by a man called Pierre Omidyar, who was living in San Jose. He wanted his site – then called ‘AuctionWeb’ – to be an online marketplace, and wrote the first code for it in one weekend. It was one of the first websites of its kind in the world. The name ‘eBay’ comes from the domain Omidyar used for his site. His company’s name was Echo Bay, and the ‘eBay AuctionWeb’ was originally just one part of Echo Bay’s website at ebay.com. The first thing ever sold on the site was Omidyar’s broken laser pointer, which he got $14 for.

The site quickly became massively popular, as sellers came to list all sorts of odd things and buyers actually bought them. Relying on trust seemed to work remarkably well, and meant that the site could almost be left alone to run itself. The site had been designed from the start to collect a small fee on each sale, and it was this money that Omidyar used to pay for AuctionWeb’s expansion. The fees quickly added up to more than his current salary, and so he decided to quit his job and work on the site full-time. It was at this point, in 1996, that he added the feedback facilities, to let buyers and sellers rate each other and make buying and selling safer.

In 1997, Omidyar changed AuctionWeb’s – and his company’s – name to ‘eBay’, which is what people had been calling the site for a long time. He began to spend a lot of money on advertising, and had the eBay logo designed. It was in this year that the one-millionth item was sold (it was a toy version of Big Bird from Sesame Street).

Then, in 1998 – the peak of the dotcom boom – eBay became big business, and the investment in Internet businesses at the time allowed it to bring in senior managers and business strategists, who took in public on the stock market. It started to encourage people to sell more than just collectibles, and quickly became a massive site where you could sell anything, large or small. Unlike other sites, though, eBay survived the end of the boom, and is still going strong today.

1999 saw eBay go worldwide, launching sites in the UK, Australia and Germany. eBay bought half.com, an Amazon-like online retailer, in the year 2000 – the same year it introduced Buy it Now – and bought PayPal, an online payment service, in 2002.

Pierre Omidyar has now earned an estimated $3 billion from eBay, and still serves as Chairman of the Board. Oddly enough, he keeps a personal weblog at http://pierre.typepad.com. There are now literally millions of items bought and sold every day on eBay, all over the world. For every $100 spent online worldwide, it is estimated that $14 is spent on eBay – that’s a lot of laser pointers.

Now that you know the history of eBay, perhaps you’d like to know how it could work for you? Our next email will give you an idea of the possibilities.EBay Income Possibilities.

If you’ve ever read an article about eBay, you will have seen the kinds of incomes people make – it isn’t unusual to hear of people making thousands of dollars per month on eBay.

Next time you’re on eBay, take a look at how many PowerSellers there are: you’ll find quite a few. Now consider that every single one of one of them must be making at least $1,000 per month, as that’s eBay’s requirement for becoming a PowerSeller. Silver PowerSellers make at least $3,000 each month, while Gold PowerSellers make more than $10,000, and the Platinum level is $25,000. The top ranking is Titanium PowerSeller, and to qualify you must make at least $150,000 in sales every month!

The fact that these people exist gives you come idea of the income possibilities here. Most of them never set out to even set up a business on eBay – they simply started selling a few things, and then kept going. There are plenty of people whose full-time job is selling things on eBay, and some of them have been doing it for years now. Can you imagine that? Once they’ve bought the stock, everything else is pretty much pure profit for these people – they don’t need to pay for any business premises, staff, or anything else. There are multi-million pound businesses making less in actual profit than eBay PowerSellers do.

Even if you don’t want to quit your job and really go for it, you can still use eBay to make a significant second income. You can pack up orders during the week and take them down to the post office for delivery each Saturday. There are few other things you could be doing with your spare time that have anywhere near that kind of earning potential.

What’s more, eBay doesn’t care who you are, where you live, or what you look like: some PowerSellers are very old, or very young. Some live out in the middle of nowhere where selling on eBay is one of the few alternatives to farming or being very poor. eBay tears down the barriers to earning that the real world constantly puts up. There’s no job interview and no commuting involved – if you can post things, you can do it.

Put it this way: if you know where to get something reasonably cheaply that you could sell, then you can sell it on eBay – and since you can always get discounts for bulk at wholesale, that’s not exactly difficult. Buy a job lot of something in-demand cheaply, sell it on eBay, and you’re making money already, with no set-up costs.

If you want to dip your toe in the water before you commit to actually buying anything, then you can just sell things that you’ve got lying around in the house. Search through that cupboard of stuff you never use, and you’ll probably find you’ve got a few hundred dollars’ worth of stuff lying around in there! This is the power of eBay: there is always someone who wants what you’re selling, whatever it might be, and since they’ve come looking for you, you don’t even need to do anything to get them to buy it.

So you want to get started on eBay? Well, that’s great! There are only a few little things you need to learn to get started. Our next email will give you the lowdown.What You Need to Know BEFORE You Get Started on eBay.

So you’ve decided that you want to get started as a seller on eBay. There are a few things that you really need to know before you go and throw yourself in at the deep end.

What to Sell.

First off, you need to know what it is you’re going to sell: what’s your speciality? You’ll do far better on eBay if you become a great source for certain kind of products, as people who are interested in those products will come back to you again and again. You won’t get any loyalty or real reputation if you just sell rubbish at random.

When you think about what to sell, there are a few things to consider. The most important of these is to always sell what you know. If you try to sell something that you just don’t know anything about then you’ll never write a good description and sell it for a good price.

You might think you’re not especially interested in anything, but if you think about what kind of things you usually buy and which websites you go to most often, I’m sure you’ll discover some kind of interest. If all else fails mention it to your friends and family: they’ll almost certainly say Oh, well why don’t you sell, and you’ll slap your forehead.

Out of the things you know enough about, you should then consider which things you could actually get for a good enough price to resell, and how suitable they would be for posting. If you can think of something of that you’re knowledgeable about and it’s small and light enough for postage to be relatively cheap, then that’s great!

Don’t worry if you think the thing you’re selling is too obscure – it isn’t. There’s a market for almost everything on eBay, even things that wouldn’t sell once in a year if you stocked them in a shop. You’ll probably do even better if you fill a niche than if you sell something common.

Tax and Legal Matters.

If you earn enough money, you should be aware that you’re going to have to start paying tax – this won’t be done for you. If you decide to sell on eBay on a full-time basis, you should probably register as a business.

Prepare Yourself.

There are going to be ups and downs when you sell on eBay. Don’t pack it in if something goes a little wrong in your first few sales: the sellers who are successful on eBay are the ones who enjoy it, and stick at it whatever happens.

Anyone can sell on eBay, if they believe in themselves – and if you do decide it’s not for you, then the start-up costs are so low that you won’t really have lost anything.

If you’re ready to start selling, then the next thing you need to know is the different auction types, so you can decide which ones you will use to sell your items. Our next email will give you a guide.A Beginner’s Guide to the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay.

For every seller who doesn’t like the idea that their item might sell for a far lower price than they intend, there’s another who wants to shift hundreds of the same item quickly. eBay tries to cater to all tastes. This email gives you an overview of the different kinds of auctions and their advantages for you.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: buyers bid, others outbid them, they bid again, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that the buyer will be told if their bid does not meet the reserve price you set, and they’ll need to bid again if they want the item. If no-one is willing to meet your price, then the auction is cancelled, and you keep the item.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. You can add a Buy it Now button to a normal auction, meaning that buyers can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. This lets you avoid all the complications of the auction format and simply list your items for how much you want them to sell for.

Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that buyers can contact you to negotiate a price, which could be a good way to get sell some extra stock at a small discount. The only downside to reserve and fixed price auctions is that you pay a small extra fee to use these formats. In general, it is more worth using reserve auctions for higher-priced items and fixed price auctions for lower-priced ones – but remember that you can combine the two formats.

Multiple Item (‘Dutch’) Auctions.

These are auctions where you can sell more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that you can just say how many of the item you they have, and offer them at a fixed price per unit. Buyers can enter how many they want and then just click Buy it Now to get them.

Now that you know about the different types of auctions, you should make sure that the items you plan to sell don’t violate eBay’s listing policies. The next email will let you know what’s allowed and what is a big no-no. Staying Out of Trouble with eBay’s Listing Policies.

While you can sell most things on eBay, quite a few things are banned. If you try to sell any of these things then eBay will remove your auction and all bids will be void.

Here is eBay’s full list of prohibited or questionable items:

Academic Software
Airline and Transit Related Items
Alcohol (also see Wine)
Animals and Wildlife Products
Anti-circumvention Policy
Artifacts
Authenticity Disclaimers
Autographed Items
Batteries
Beta Software
Bootleg Recordings
Brand Name Misuse
Catalog Sales
Catalytic Converters and Test Pipes
Celebrity Material
Charity or Fundraising Listings
Comparison Policy
Compilation and Informational Media
Contracts and Tickets
Counterfeit Currency and Stamps
Counterfeit Items
Credit Cards
Downloadable Media
Drugs Drug Paraphernalia
Electronics Equipment
Embargoed Goods and Prohibited Countries
Encouraging Infringement Policy
Event Tickets
Faces, Names and Signatures
Firearms, Ammunition, Replicas, and Militaria
Fireworks
Food
Freon and Other Refrigerants
Gift Cards
Government IDs and Licenses
Hazardous, Restricted, and Perishable Items
Human Parts and Remains
Importation of Goods into the United States
International Trading – Buyers
International Trading – Sellers
Lockpicking Devices
Lottery Tickets
Mailing Lists and Personal Information
Manufacturers’ Coupons
Mature Audiences
Medical Devices
Misleading Titles
Mod Chips, Game Enhancers, and Boot Discs
Movie Prints
Multi-level Marketing, Pyramid and Matrix Programs
OEM Software
Offensive Material
Pesticides
Plants and Seeds
Police-Related Items
Political Memorabilia
Postage Meters
Pre-Sale Listings
Prescription Drugs and Devices
Promotional Items
Real Estate
Recalled Items
Recordable Media
Replica and Counterfeit Items
Satellite and Cable TV Descramblers
Slot Machines
Stocks and Other Securities
Stolen Property
Surveillance Equipment
Tobacco
Travel
Unauthorized Copies
Used Clothing
Warranties
Weapons Knives
Wine (also see Alcohol)

Most of this is very obvious – of course you can’t sell illegal things like drugs, pyramid schemes or stolen goods. Almost everything that is on the list is there because there is law against selling it. Some of the reasons, though, are a little strange.

The ‘autographed items’ entry, for example, doesn’t mean that you can’t sell anything that’s been autographed – it just means that you can only sell it if it comes with a certificate of authenticity. The ‘artifacts’ entry prohibits you from selling Native American graves; ‘celebrity material’ means you can’t sell unauthorised pictures of celebrities; ‘embargoed goods’ means that you can’t sell anything that comes from Cuba on and on it goes, and most of it you never need to know.

If your chosen kind of item seems to be on the list, though, and you’re concerned that you might not be able to sell it, then check the full list at http://pages.ebay.com/help/policies/items-ov.html to see whether the item is banned entirely or there are just a few restrictions.

eBay says it will remove any items that it believes violate copyright law, but in reality they don’t have that many people to monitor the site. You will generally only find that your auction gets removed if someone decides to report you – and even then, they might not get around to it.

Really, buying and selling on eBay can sometimes feel more complicated than it really is, thanks to all the rules surrounding it – not to mention the jargon. Our next email is a ‘jargon buster’, to help you learn the language of eBay.Learning the eBay Lingo.

Do you have trouble sometimes understanding when people talk about eBay? Don’t worry, some of the jargon is really obscure, and you can’t be expected to understand it until someone’s told you what it means. Here’s a little list of some of the most useful lingo to know, but you don’t need to memorise it – even the most common jargon is only used relatively rarely.

Words.

Bid: telling eBay’s system the maximum price you are prepared to pay for an item.
Dutch: an auction where more than one of an item is available.
Feedback: positive or negative comments left about other users on eBay.
Mint: in perfect condition.
Non-paying bidder: a bidder who wins an auction but does not then go on to buy the item.
PayPal: an electronic payment method accepted by most sellers.
Rare: used and abused on eBay, now entirely meaningless.
Reserve: the minimum price the seller will accept for the item.
Shill bid: a fake bid placed by a seller trying to drive up their auction’s price.
Snail Mail: the post, which is obviously very slow compared to email.
Sniping: bidding at the last second to win the item before anyone else can outbid you.

Abbreviations.

AUD: Australian Dollar. Currency.
BIN: Buy it Now. A fixed price auction.
BNWT: Brand New With Tags. An item that has never been used and still has its original tags.
BW: Black and White. Used for films, photos etc.
CONUS: Continental United States. Generally used by sellers who don’t want to post things to Alaska or Hawaii.
EUR: Euro. Currency.
FC: First Class. Type of postage.
GBP: Great British Pounds. Currency.
HTF: Hard To Find. Not quite as abused as ‘rare’, but getting there.
NIB: New in Box. Never opened, still in its original box.
NR: No Reserve. An item where the seller has not set a reserve price.
OB: Original Box. An item that has its original box (but might have been opened).
PM: Priority Mail.
PP: Parcel Post.
SH: Shipping and Handling. The fees the buyer will pay you for postage.
USD: United States Dollars. Currency.
VGC: Very Good Condition. Not mint, but close.

The chances are that you’ll find more specific jargon related to whatever you’re selling, but it’d be an impossible task to cover it all here. If you can’t figure one out from your knowledge of the subject, then type the term into a search engine, followed by the word ‘ebay’. The chances are that someone, somewhere will have seen fit to explain it.

While it’s good to be able to understand others’ jargon, avoid using it unless you really need to (for example, if you run out of space in an item’s title). Many people on eBay are not experienced buyers and you will lose them if you write a load of gobbledegook all over your auction.

By now, you’re well prepared for eBay life, and you’re probably ready to get started with that first auction. In the next email, we’ll show you how to dive in and get started.5 Simple Steps to Posting Your First eBay Auction.

It’s surprisingly simple to get started posting your very first auction on eBay. Here’s what you need to do.

Step 1: Open an eBay seller’s account.

If you’ve bought things on eBay, then you already have an account – just log in with it and click ‘Sell’ in the toolbar at the top of the page, then click ‘Create a seller’s account’. If you’ve never used eBay before, then you’ll need to open an account first using the ‘register’ link underneath the toolbar, and then click ‘Sell’ and ‘Create a seller’s account’. The eBay site will then guide you through the process. For security, this may involve giving card details and bank information.

Step 2: Decide what to sell.

For your first little experiment with eBay, it doesn’t really matter what you sell. Take a look around the room you’re in – I’m sure there’s something in there that you’re not all that attached to and could put in the post. Small books and CDs are ideal first items.

Step 3: Submit your item.

Click ‘Sell’, and you’re on your way to listing your item.

The first thing you need to do is choose a category – it’s best to just type in what the item is and let eBay choose for you. Next, write a title and description. Include key words you think people will search for in the title box, and all the information you have about the item in the description box.

Now set a starting price. $0.01 is the best starting price, as it draws people in to bid who otherwise wouldn’t, and items will almost never finish at such a low price. The next thing to set is the duration of the auction: 3, 5, 7 or 10 days. This is up to you: longer sales will usually get more bids, but will also seem to drag on forever. If you’ve taken a picture, add it now – items with pictures always sell for more. Finally, tick the payment methods you will accept (just PayPal is best for now), and where you will post to (limit yourself to your own country to begin with). Submit and you’re done!

Step 4: Wait for it to sell.

This is just a matter of sitting back and letting eBay do its thing – buyers will find your item and leave bids on it. Some bidders might email you with questions about the item, and you should do your best to answer these questions as quickly as you can.

Remember that if your item doesn’t sell then you can list it again for free.

Step 5: Collect payment and post it.

eBay will sent your buyer emails guiding them through the process of sending you payment for the item. Make sure you have the money before you send anything.

Once you’ve got the payment, all you need to do is pack the item for posting (make sure to use some bubble wrap), take the buyer’s address from the confirmation email eBay sent you, and write it on the parcel. Put some stamps on, post it, and you’re done!

I hope you enjoyed selling your first item. Now that you’re starting to get into it, the next email will give you a checklist of things you need to do to be a successful seller.
An eBay Seller’s Checklist.

Being a seller is a lot of responsibility, and sometimes you might feel like you’re not doing everything you should be. This simple checklist will help you keep on top of things.

Have you found out everything you possibly could about your items? Try typing their names into a search engine – you might find out something you didn’t know. If someone else is selling the same thing as you, then always try to provide more information about it than they do.

Do you monitor the competition? Always keep an eye on how much other items the same as or similar to yours are selling, and what prices they’re being offered at. There’s usually little point in starting a fixed price auction for $100 when someone else is selling the item for $90.

Have you got pictures of the items? It’s worth taking the time to photograph your items, especially if you have a digital camera. If you get serious about eBay but don’t have a camera, then you will probably want to invest in one at some point.

Are you emailing your sellers? It’s worth sending a brief email when transactions go through: something like a simple Thank you for buying my item, please let me know when you have sent the payment. Follow this up with Thanks for your payment, I have posted your [item name] today. You will be surprised how many problems you will avoid just by communicating this way.

Also, are you checking your emails? Remember that potential buyers can send you email about anything at any time, and not answering these emails will just make them go somewhere else instead of buying from you.

Do your item description pages have everything that buyers need to know? If you’re planning to offer international delivery, then it’s good to make a list of the charges to different counties and display it on each auction. If you have any special terms and conditions (for example, if you will give a refund on any item as long as it hasn’t been opened), then you should make sure these are displayed too.

Have you been wrapping your items correctly? Your wrapping should be professional for the best impression: use appropriately sized envelopes or parcels, wrap the item in bubble wrap to stop it from getting damaged, and print labels instead of hand-writing addresses. Oh, and always use first class post – don’t be cheap.

Do you follow up? It is worth sending out an email a few days after you post an item, saying Is everything alright with your purchase? I hope you received it and it was as you expected. This might sound like giving the customer an opportunity to complain, but you should be trying to help your customers, not take their money and run.

Being a really good eBay seller, more than anything else, is about providing genuinely good and honest customer service. That’s the only foolproof way to protect your reputation. Of course, you might be wondering by now whether it’s really worth all the hassle to get a good reputation on eBay. Won’t people buy from you anyway, and couldn’t you just open a new account if it really comes down to that? Our next email will set you straight.

What’s Your eBay Reputation Really Worth?

Your eBay reputation is everything you are on eBay – without it, you’re nothing. Your reputation is worth as much as every sale you will ever make.

If you’ve ever bought anything on eBay (and the chances are you have), then think about your own behaviour. Buying from a seller with a low feedback rating makes you feel a little nervous and insecure, while buying from a PowerSeller with their reputation in the thousands doesn’t require any thought or fear – it feels just like buying from a shop.

A Bad Reputation Will Lose You Sales.

In fact, a bad reputation will lose you almost all your sales. If someone leaves you negative feedback, you will feel the pain straight away, as that rating will go right at the top of your user page for everyone to see. Who’s going to want to do business with you when they’ve just read that you took a month to deliver the item, or that you had bad communication and sent a damaged item? The answer is no-one.

Your next few items will need to be very cheap things, just to push that negative down the page. You might have to spend days or even weeks selling cheap stuff to get enough positive feedback to make anyone deal with you again.

It’s even worse if you consistently let buyers leave negative feedback – once you get below 90% positive ratings, you might as well be invisible.

You Can’t Just Open a New Account.

Besides eBay’s rules about only having one account, there are far more downsides than that to getting a new account. You literally have to start all over again from scratch.

You won’t be able to use all the different eBay features. Your existing customers won’t be able to find you any more. Your auctions will finish at a lower price because of your low feedback rating. Opening a new account is like moving to a new town to get away from a few people who are spreading rumours about you: it’s throwing out the baby with the bathwater.

A Good Reputation Will Get You Sales.

When a PowerSeller tells me something, I tend to believe them. They can be selling a pretty unlikely item, but if they guarantee it is what they say it is, then I trust them – they’re not going to risk their reputation, after all. This is the power of a reputation: people know you want to keep it, and they know you’ll go to almost any lengths to do so.

This is true even to the point that I would sooner buy something for $20 from a seller I know I can trust than for $15 from someone with average feedback. It’s worth the extra money to feel like the seller knows what they’re doing, has all their systems in place and will get me the item quickly and efficiently.

You really will find selling on eBay so much easier, and there’s only way to get a good reputation: make sure you please your customers every time. But some customers can be, well, just a little difficult to please. In the next email, we ask: is the eBay customer always right?

Is the eBay Customer Always Right?

I can answer this question for you right now: the answer is ‘yes’. In fact, the answer is ‘YES!’ – the biggest yes you’ve ever heard. Of the course the customer is always right. If you want to be a successful eBay seller, you should go miles out of your way to make sure every single one of your customers is 100% satisfied, however much time or money it might cost you.

A dissatisfied customer will leave negative feedback, and negative feedback is to be avoided at all costs. That one piece of negative feedback will always cost you more than it would have to deal with the complaint, whatever the value of the items you sell. You should consider any positive feedback percentage under 100% to be an absolute disaster, and a personal failure on your part.

But What If

But nothing! There is no situation where you, as a seller, should get into any dispute with a buyer. Here are a few common situations and how to handle them.

They say the item never arrived: Politely ask the buyer to wait a few more days to see if it turns up, and then email you again if it still hasn’t arrived. If it still hasn’t arrived, you should assume it was lost in the post somehow and offer to send a replacement if you have one, or give them a full refund otherwise. No, I don’t care what that costs you. Are you serious about selling on eBay or not?

The item has been damaged in the post: You must offer to replace it or take it back for a refund without hesitation.

They say the item doesn’t match the description: Resist the urge to email back with yes it does, you just didn’t read the description properly. Take the item back for a refund, and edit your description if you need to, to make any confusing points extra clear.

I’m sure you’re spotting a pattern by now. Offering a refund will make almost any problem go away, and it really will cost you less in the long run. Remember, one piece of negative feedback will stay with you forever, while having a 100% positive rating is like owning a bar of solid gold.

You should always handle customers’ complaints before they complain to eBay – in fact, you should email them pre-emptively to ask if they have any. Going through the dispute process is time consuming, reflects badly on you and is downright unnecessary.

Are you still not convinced? Think this would only work with cheap items? Well, you see, the higher the price of the items you sell, the more your reputation is worth to you. Let’s say you were selling $10,000 worth of items each week, for example, and making a $1,000 profit per week overall. You might think that refunding one customer’s $1,000 purchase would be a tragedy, losing you your whole week’s profit. It’s far better to look at it this way: if you don’t give that refund, then not only will you lose the next week’s profit, but you’ll probably lose a few weeks’ profit after that too. Now which option looks better?

I absolutely can’t emphasise enough the importance of really believing that the customer is always right. But trying to make excuses for complaints isn’t the only thing you need to avoid. There are a lot of pitfalls that you need to avoid if you don’t want to kill your business before it’s even started properly – and I’ll show you in the next email what they are.

10 Sure-fire Ways to Kill Your eBay Business.

It’s surprisingly easy to kill your eBay business, if you’re not careful – sure, you can start over from scratch without it costing you anything, but do you really want to? Still, if you want your business to end up dead in the water, here are some simple ways to do it.

Lie about an item: Say it works fine when it sometimes doesn’t work. Say it’s in perfect condition when it has a scratch. Your customers will hate you!

Post whenever you feel like it: Make sure to leave your customers hanging around, wondering when their item is going to turn up. This makes sure they buy from someone else next time.

Let items end anytime: Few people will be around to care about your auction if it ends in the middle of the night. Why go to the trouble of working out whether auctions will end at a good time?

Don’t bother with email: Customers are just timewasters anyway. eBay businesses are supposed to run themselves! Never give informed responses to questions about your item.

Sell rubbish: Really, it’s just eBay. You can just sell any old tat from the market for a 200% profit. Let quality be someone else’s concern – I mean, really, what do they expect for that price?

Refuse to give discounts: You know what your items cost, you know what your profit margin is going to be, and you’re not going to negotiate. Remember that giving customers special deals might make them feel good and come back to you again.

Make your listings ugly: As many colours, flashing lights and animations as possible will really give those customers a headache. Write as much in CAPITALS!!!! as you can. Preferably big, red capitals. Be sure to use the fonts Impact and Comic Sans. For an extra special touch, see if you can figure out a way to add some music.

Don’t take photos: It’s such trouble, after all. If buyers are picky enough to actually want to see items before they bid on them, then screw ‘em, that’s what I say.

Write short descriptions: Be as brief as possible, and use lots of mysterious abbreviations. This obviously makes you look very cool. You can even just write the title again in the description box. Think of the effort you’ll save!

Use reserve auctions: Now, this is a fairly controversial final choice, but it really is one of the best ways to scare away your customers. They’ll see ‘reserve not yet met’, and click that ‘back’ button before you know it. Luckily, they can always bid in a normal auction for the item somewhere else.

Now that you know the ten ways to kill your eBay business, how about we explore what to do if you want to do the opposite, and make a success of it? The next email will give you ten steps to successful selling on eBay.

10 Steps to Successful Selling on eBay.

So you want to be a successful seller with your own eBay business, do you? Here’s a simple, ten-step path to eBay enlightenment.

Step 1: Identify your market. Take a while to sit and watch for what sells and what doesn’t out of the items you’re interested in. Any market research data you can collect will be very useful to you later on. You’ll probably see the ’sweet spots’ quite quickly – those one or two items that always seem to sell for a good price.

Step 2: Watch the competition. Before you invest any money, see what the other sellers in your category are up to, and what their strategies are. Pay special attention to any flaws their auctions might have, because this is where you can move in and beat them at their own game.

Step 3: Find a product: Get hold of a supplier for whatever it is you want to sell, and see what the best rates you can get are – don’t be afraid to ring round quite a few to get the best deal. If the eBay prices you’ve seen are higher than the supplier’s, then you’re set.

Step 4: Start small: Don’t throw thousands at your idea straight away – get started slowly, see what works and what doesn’t, and learn as you go. Remember that it’s very cheap to try out even the craziest ideas on eBay, and who knows, they might just work!

Step 5: Test and repeat. Keep trying different strategies until you find something that works, and then don’t be ashamed to keep doing it, again and again. The chances are that you’ve just found a good niche.

Step 6: Work out a business plan: A business plan doesn’t need to be anything formal, just a few pages that outline the market opportunity you’ve spotted, your strategy, strengths and weaknesses of the plan and a brief budget. This is more for you than it is for anyone else.

Step 7: Invest and expand: This is the time to throw money at the problem. Buy inventory, and start spending more time on your business. Set a goal number of sales each week, increasing it each time.

Step 8: Make it official: Once you’ve made a few thousand dollars worth of sales, you should really register yourself as a business. Don’t worry, it’s not expensive or hard to do – a lawyer is the best person to help you through the process.

Step 9: Automate: You’ll probably find that you’re writing the same things again and again in emails or item descriptions. This is the time to give up on the manual method and turn to automated software that can create listings for you, and respond to completed auctions and payments with whatever message you provide.

Step 10: Never give up: Even when it looks like it’s all going wrong, don’t stop trying until you succeed. If you keep working at it then you’ll almost always find that you make a real breakthrough just when things are starting to look desperate.

Once you get into the swing of things, you might start thinking that you should quit your job and take up eBay selling part time. But it’s not always as easy as that – there are all sorts of factors that you need to consider. The next email will weigh up the case for and against taking up eBay full-time.

eBay – Part Time or Full? How to Decide.

Going full-time as an eBay seller is living the dream: making a real income, working from home, being your own boss and all the rest of it. It’s the promise of a million scams, and it’s finally come true – at least for some.

What they don’t tell you in the success stories, though, is that becoming a full-time eBay seller is by no means for everyone. You really, really ought to try it part-time before you even consider taking it up full-time, and even then, caution is advisable. Before you burn your suit, here’s a list of questions you should ask yourself.

How Much Do I Earn From eBay Now?

Work out how many hours a week you spend doing eBay-related things (be honest here), and divide it by the average amount of profit you make in a week. If you were doing full-time hours, would you earn as much as you earn now?

Do I Have a Good Job?

Think about what you might lose if you give up your job to focus on eBay. If you’re in a well-paid job with good promotion prospects then it’s well worth reconsidering: you might get a few years down the line and wish you’d stayed in your traditional job, as you’d probably be the CEO by now.

Would I Really Make Much More Money?

Unless you’re selling a large quantity of small goods, most of what you do on eBay will be waiting for auctions to end – and you can wait at work just as easily as you can at home. This is why whether you would make more money on eBay really depends on what kinds of items you’re selling – for low value items, going full-time could be a good move. For high-value ones, the chances are you’ll hit the limits of how much money you have to invest in inventory long before you hit the limits on your time.

Is my Home a Good Place to Work?

Quite apart from anything else, you might find that the dream of home working is more of a nightmare in reality. People can start to depend on you to get things done that need to be done during the day. If you have a wife and children then they can resent the fact that you’re in the house but refuse to have anything to do with them for large parts of the day. Giving in to any of these things and stopping work for a while will cause your profits to fall.

Can I Survive if it All Goes Wrong?

In the end, would you be able to get by if you had a month or two where you sold literally nothing? Or would you be desperately looking around for a job and cursing the day you ever discovered eBay? That’s the real test.

If you made it through all these questions, then I guess you’re cut out for the eBay life – and even if you didn’t, you’d be surprised just how far you can get part-time. In our next email, we’ll show you how to think like the eBay elite: the PowerSellers.
How to Think Like an eBay PowerSeller.

So what’s a PowerSeller? PowerSellers are the people on eBay who’ve made it, recognisable by the little ‘PowerSeller’ badge next to their name. You’ve probably seen these people around – and to succeed on eBay, you want to think the way they do.

How to People Get the Right to Call Themselves PowerSellers?

eBay gets to decide who can be a PowerSeller and who can’t, and they have strict requirements. To get in at the minimum PowerSeller level, you must have a feedback rating of at least 100 (minimum 98% positive) and sell at least $1,000 worth of items every month for three months in a row. There are different levels of PowerSeller membership as you sell items of greater value: $1,000 total is bronze, $3,000 is silver, $10,000 is gold, $25,000 is platinum and $125,000 is titanium.

If PowerSellers ever fail to meet the required amount of sales, or their feedback falls below 98% positive, then they lose their PowerSeller status. In short, the only people who get to be PowerSellers on eBay are the people who have been successful for a good while, and are on track to stay that way.

The Shop and the Marketplace.

This is the most important part of understanding how PowerSellers think. They don’t see what they’re doing as being some random bazaar, or a hobby – instead, they see themselves as a business.

Put it like this. If you run a stall in a marketplace, the chances are that you have a general area of business, but you mostly just sell whatever you can get your hands on that week. If your dodgy buddy got his hands of a job lot of something at a discount, then that’s what you’ll be selling. This might be fun – and when you have a good week, you’ll have a really good week – but it’s no way to run a real business in the long-term.

PowerSellers think far more like shops. They sell the same things again and again, every week – regular stock for regular customers. They do ‘boring’ business things like keep inventories and budgets. They know what they’re going to be selling, how much they buy it for and how much they expect to sell for. Just like a real shop, there can be hard times sometimes, but their income is stable and their business can grow slowly.

The best advice I can give you on thinking like a PowerSeller is this: don’t take long-term risks for short-term gain. Look after your reputation, manage your selling properly, provide good customer service and the rewards will come to you in due course. And you’ll get a little badge next to your name that makes people trust you more!

One possibility that you might have realised so far is what eBay can do for any other businesses you might have. Remember, millions of people visit eBay every day – why keep everything separate when you’re starting to tap into that kind of power? The next email will show you a few ways you can use eBay to grow your other businesses.

How to Use eBay to Grow Your Other Businesses.

Most of the people who make money from eBay don’t actually make all of that money on eBay. There are all sorts of ways you can use eBay to give your existing businesses a helping hand.

The Supply Side.

If you have any leftover stock or used items from another business you run, then why not sell them on eBay? You can make this a regular thing, using it to get rid of things that won’t sell for the premium you ask for in a shop, or items that are no longer in demand in the town or city where your business is based.

You can really make a lot of money this way, if you know what you’re doing. You will, of course, already be an expert in the items you’re selling, as you use them in your business, and you’ll know that the items are of high enough quality to be sellable. This is a whole new market for your old inventory!

Not only that, of course, but remember that your good eBay reputation will make you a great buyer! If there’s ever anything you want to get for your business, the chances are you’ll be able to get it on eBay for a discount.

The Sales Side.

Here, though, is where the true power of eBay lies. eBay give you an ‘About Me’ page, where you can write anything you like and link anywhere you like. This means that you can get traffic to your business’ website by linking to your website from your About Me page and linking to your About Me page from each auction.

To create an About Me page, just click on ‘Community’ on the toolbar, scroll to the bottom of the page, and click ‘Create an About Me page’. You then get the option to either enter your own HTML or let eBay guide you through the process. All you need to do is write a little about your website, link to it, and you’re done – you’ll notice that more people start to come to your site straight away.

There are thousands of people who swear by this technique to drive traffic from eBay to their website – with a little persuasive sales copy on your site, they say, you can sell directly to buyers, cutting out the eBay middleman. What’s more, all the traffic you’ll get will be targeted – because the people who click through were interested in your auction to begin with.

This can be a really powerful technique, especially if you’ve already got an e-commerce site. Even if you haven’t, you might find it worth your time to set up a website that does nothing but list your eBay inventory with a few dollars off each item, with a PayPal ‘Buy Now’ button for each item. Then simply make the link to your About Me page read ‘Visit my website for even more bargains!’, and you’re done.

Now that you’ve seen how to drive visitors to your website, maybe you’d like a little help getting your auction in front of buyers. That’s why our next email will show you the secrets of taming the eBay search engine.
Taming the eBay Search Engine.

If you know what you’re doing, you can quickly find what you’re looking for on eBay – and the more you know about how buyers find you, the easier you’ll find it to be found. Here are a few golden searching rules.

Be specific: If you’re searching for the first edition of the original Harry Potter book, you’ll get further searching for ‘harry potter rowling philosopher’s stone first edition’ than you will searching for ‘harry potter’. You’ll get fewer results, but the ones you do get will be far more relevant.

Spell wrongly: It’s a sad fact that many of the sellers on eBay just can’t spell. Whatever you’re looking for, try thinking of a few common misspellings – you might find a few items here that have slipped through the cracks.

Get a thesaurus: You should try to search for all the different words that someone might use to describe an item, for example searching for both ‘TV’ and ‘television’, or for ‘phone’, ‘mobile’ and ‘cellphone’. Where you can, though, leave off the type of item altogether and search by things like brand and model.

Use the categories: Whenever you search, you’ll notice a list of categories at the side of your search results. If you just searched for the name of a CD, you should click the ‘CDs’ category to look at results in that category only. Why bother looking through a load of results that you don’t care about?

Don’t be afraid to browse: Once you’ve found the category that items you like seem to be in, why not click ‘Browse’ and take a look through the whole category? You might be surprised by what you find.

Few people realise just how powerful eBay’s search engine is – a few symbols here and there and it’ll work wonders for you.

Wildcard searches: You can put an asterisk (*) into a search phrase when you want to say ‘anything can go here’. For example, if you wanted to search for a 1950s car, you could search for ‘car 195*’. 195* will show results from any year in the 1950s.

In this order: If you put words in quotes () then the only results shown will be ones that have all of the words between the quote marks. For example, searching for Lord of the Rings won’t give you any results that say, for example Lord Robert Rings.

Exclude words: Put a minus, and then put any words in brackets that you don’t want to appear in your search results. For example: Pulp Fiction -(poster,photo) will find items related to Pulp Fiction but not posters or photos.

Either/or: If you want to search for lots of words at once, just put them in brackets: the TV example from earlier could become ‘(TV,television)’, which would find items with either word.

Don’t get too tied up learning the ways of the search engine, though: a surprising number of eBay users don’t search at all, preferring to look through eBay’s category system and save their favourites in their browser. The next email will show you how to make sure these people can find you too.
How to Choose the Right eBay Product Category.

Some people think it’s easy to choose the right eBay category, and often it is. Sometimes, though, it might not be quite clear exactly what to go for.

Why is it Even Important?

Plenty of people use the category system to find items, when they’re not looking for something specific. If your item is listed in the wrong category – or you’ve just given up and listed it in ‘Everything Else’ – then these people aren’t going to find your auction.

Also, listing items in the wrong categories is against eBay’s rules, and eBay say they will remove any auctions that are wrongly categorised. They don’t often actually do this, but it’s not worth the risk – especially since breaking any rules can cause them to penalise your account, including losing PowerSeller status if you have it.

So What Can You Do?

eBay will suggest categories for you when you sell your item, if you type in a few words to describe the item on the category selection page and click ’search’. You can make the best of this feature by typing in exactly what your item is, with brand name and model number (if any), so that eBay can find the best category for you.

If that doesn’t work for you, then search yourself for items like yours, and pay attention to which category most of them seem to be in (you can see this near the top of each item’s description page). Try different words and see which ones come back with the most results. You can also browse through all the available categories from eBay’s front page.

Remember that the more specific the category is, the better – use as many subcategories as are appropriate. Don’t just list your HP laptop in the ‘Computers’ category, for example – list it in ‘Computers Laptops HP’. Don’t worry: your item will still appear in the ‘Computers’ category, as well as ‘Computers Laptops’, because items listed in subcategories are always listed in every category above.

Take some time to look through all the categories and get familiar with the way eBay as a whole is laid out. After all, that’s better than getting a few months down the line and finding that you still think of eBay’s category system like it’s some kind of scary jungle.

What if More Than One Category Fits?

Don’t worry, eBay have you covered. For a small extra fee, you can list your item in an extra category, to increase the number of potential buyers who will see it. This isn’t always worth it, though – some items only really fit properly in one category, and listing them in extra categories is just a waste.

Once you know where to list your item, the next step is to write your auction’s title. The title is the most important thing about your auction – the difference between a good title and a bad title can be the difference between $10 and $100. That’s why I’ll take you through the dos and don’ts in the next email.
eBay Title Writing Tips.

Trying to be help your buyers find your auctions can be a truly daunting task. Most people only search eBay by title, not by description, and that means that you only have those 55 characters of the title to cover all the possible search terms. That’s not easy. In this email, I’ll give you a few pointers.

Don’t bother with eBay clichs: There are plenty of eBay auction titles that say things like Super rare camera wow look low price. These are stupid things to put in your title, as no-one is going to search for them.

Think like a buyer: If you were looking for your item, then what exactly would you type into that box? If you think it’d help, try searching yourself to find someone else selling your item. What were the first things you thought of typing?

Think like other sellers: Keep an eye on which sellers are doing best with items like yours, and try to copy their title styles – if it works for them, it can work for you.

Be specific: You should be sure to write the item’s brand and specific model number in the title, as people will often search only for this information. Make sure that you also say exactly what the item is.

A Few Examples.

Here are a few examples of good titles. They’re real, and they’re on eBay right now, making their sellers money. So what makes them good?

Dell Latitude Laptop P3 500mhz Notebook PC Computer

If you know about computers, you’ll know instantly what this auction is selling. It has manufacturer (Dell) and product line (Latitude), followed by a few technical specifications (P3 500mhz is the processor speed). Notice also that the title includes the four words ‘laptop’, ‘notebook’, ‘PC’ and ‘computer’, as the seller wants people looking for any of those words to see his auction.

OASIS Don’t Believe the Truth CD Album (New)

This auction for a CD is well formatted: it gives the artist name in capital letters, followed by the album name. It then manages to include the two key words ‘CD’ and ‘album’, as well as the word ‘new’ – that means that anyone searching for ‘new oasis cd’, ‘oasis new album’ and so on will find this auction.

1840 Penny Black stamp, certificate, four margins

Here’s a slightly more obscure one, from the exciting world of stamp collecting. A penny black is one of the oldest and most famous stamps. It uses a few key words that collectors will consider important: ‘four margins’ indicates that the stamp has been cut out with some margins around it and so isn’t damaged, and ‘certificate’ tells you that the item has a certificate of authenticity – it’s a real penny black. Remember to use every bit of space to squeeze in as much important information as you can in the title.

So now that you’ve written a winning title, you need to start on a great description. The next email will show you how.
eBay Description Writing Tips.

Once you’ve drawn the buyers in with your title, the next thing to do is to tell them all about your item with the description. But just what should you write in your description?

At its heart, your item description is an ad. Without making it too obvious, you should be writing sales copy. You’re trying to get buyers excited about your products, and that’s usually hard – but on eBay, if you have the right thing to sell and give enough details, the buyers almost excite themselves.

Technical Details.

Include every technical detail you know, including the item’s manufacturer, its condition, how big it is, where and when it was made, its history, and anything else special about it. Don’t be too boring, though: the best descriptions are written in friendly, conversational language, and show a real knowledge of the item. Whatever you do, make sure you tell the truth!

Remember that most of the people who’ll be buying your item will be just as knowledgeable about it as you are, if not more – this is their hobby, and they’re experts. Don’t feel like you need to explain the basics of the item: just go into as much technical detail as you can. As a rule, don’t write anything in the description if you don’t know what it means, as the chances are someone will, and if you’ve got it slightly wrong then you’ll look like you don’t know what you’re talking about.

Interesting Details.

You might find that you enjoy writing a few things about how you got the item, why you’re selling it, and who you think might like it. This isn’t strictly necessary, but it gives your auctions some character and a personal touch, and can make people more likely to trust you. People might wonder what you’re doing selling 500 CDs all at once, and if you tell them the reason, then they’ll feel reassured that nothing dodgy is going on. If you’re selling them because you’re having a baby and you need the space, just say so.

Write as Much as You Can.

Leave nothing out of your description, even if that seems to you like it makes it cumbersomely long. There is no way you can be too thorough: someone, somewhere will appreciate that you took the time to write the extra information.

Don’t assume that anyone who wants extra information will email you to ask a question: many buyers are shy and won’t do it. Think of questions that buyers might have and add the answers to your description, as people generally tend to ask the same questions over and over again.

Each time a buyer does email you with a question, you should both answer their question and update your description so that it will include the answer next time. If people ask questions that are answered in the description, try putting these parts of the auction on a line alone, or in bold, to make them easier to notice.

In the next email, we’ll focus on increasing the number of buyers who respond to your auctions.
10 Tips for Increasing Your eBay Response.

So you’ve got the buyer in front of your auction, and they’ve read the description. They’re must be interested, or they wouldn’t be looking but just how can you push them over that line and make them leave a bid? Read on for some tips.

Improve your picture: In all that description writing, you might have missed the vital importance of your item’s picture. A picture with bad lighting or an intrusive background looks amateurish and won’t make anyone want to buy from you.

Add an About Me page: You’ll be surprised how much you can reassure bidders just by creating an About Me page and putting a little bit about yourself on your business on there. You can also have a few special offers there for people who bother to look at the page, and let people subscribe to your mailing list so that you can email them updates.

Use SquareTrade: Signing up at SquareTrade and displaying their logo on your auctions shows that you are committed to have them resolve any disputes that arise. You always see this on PowerSellers auctions – it makes you look more professional.

Write terms and conditions: Have the ’small print’ clearly visible on all your auctions, giving details of things like shipping times and prices, your refund policy, and any other business practices you might have. This helps build confidence with buyers.

Show off your feedback: Copy and paste a selection of the feedback comments you’re most proud of to each item’s description page, instead of making bidders go and look for it. If you have 100% positive feedback, be sure to write that on every auction too.

Add NR to your titles: If you have extra space in a title, put ‘NR’ (no reserve) on the end. Bidders prefer auctions that don’t have a reserve price, and doing this lets them see that yours don’t.

Benefits not features: Make sure your description focuses on the benefits that your item can give to the customer, not just its features. This is a classic sales technique. If you have trouble with this, remember: ‘cheap’ is a feature, ’save money’ is a benefit.

List more items: If you want more people to respond to your items, then list more items! You might find you have better like listing items at the same time, instead of one-by-one. There’s no need to use a Dutch auction – you can just keep two or three auctions going at once for an item you have more than one of in stock.

Accept unusual payment methods: To reach those last few buyers, accept payment methods that many sellers don’t, like cheques.

Buy some upgrades: The best upgrade is the most expensive one, which makes your item appear first in search results. In crowded categories, you might find that this is worth the money.

Once you’ve got some buyers, you want to keep them coming back to you. The next email will show you how to turn one-time buyers into long-term customers.
An Introduction to Bidding and Buying on eBay.

Have you noticed that whenever you open a newspaper, watch the TV or have a conversation, people seem to be talking about eBay? If you’ve never used it and you’ve no idea what it’s all about, then the chances are that you’re starting to feel a little left out. But don’t worry! This email contains everything you need to know about the basics of bidding and buying on eBay.

So What is eBay?

eBay is an online auction website – and not just any auction site, but the biggest one in the world. If you know how an auction works, then you already know how roughly eBay works. Someone adds something they want to sell to the site, and then buyers come along and place bids on it. The highest bid wins the item! It’s that simple.

eBay being an online auction makes a big difference, though. Buying and selling are not reserved for any elite. eBay accept almost any item, no matter how small, and will then advertise it on their sites all over the world. It’s a powerful combination of an auction and a slightly chaotic marketplace.

What is Bidding?

Bidding is when you say how much you will pay for an item in an auction. Bidding on eBay, however, doesn’t work in exactly the same way as a normal auction, at least in theory. On eBay, you tell the site what the maximum you are willing to pay for each item is, and then eBay places the bids on your behalf. That means you could say you were willing to pay up to $100 for something and only have to pay $50, if that was the highest maximum bid anyone else placed.

It’s not as complicated as it sounds – the best way to get used to it is to give it a try. First, the best thing to do is to go to the eBay website designed for your country. If you don’t know the address for it, just go to www.ebay.com and it will tell you there. Now, on the front page you should see a big box marked ’search’: just type in anything that you’d like to buy there.

Wasn’t that easy? Now you should have a list of items for sale in front of you, along with how much people are currently bidding for them and the time when bidding ends for each item. If you click one of these, you can read the description, and then – if you’re happy with the item and happy to pay more than the current highest bidder is – you can bid!

How Do I Bid?

Go ahead and scroll down to the bottom of an item’s description page, and type the maximum you are willing to pay (your maximum bid) into the box. Then simply press the ‘place bid’ button – you will need to sign in once you press the button, or go through a quick registration process if you don’t have an eBay username).

If someone else’s maximum bid on that item is higher than yours, then eBay will tell you and give you the opportunity to bid again. Otherwise, you’re now the new highest bidder! All you need to do now is wait until the end of the auction – if someone else outbids you, then eBay will email you and you can bid again.

All sounds great, doesn’t it? But by now you might be wondering whether a site as chaotic as eBay can really be all that safe to buy from. That’s why the next email in this series will be about your rights when you buy from eBay.
Your Rights as an eBay Buyer.

When you buy things on eBay, you pay the seller before they send you anything. This means that you, as a buyer, are vulnerable to all sorts of problems. You might not get the items you have paid for, or they might be damaged or faulty. Luckily, you have two very important rights when you buy on eBay.

The Right to Receive Your Item.

Maybe the seller never sent the item, or maybe it got lost in the post. Whatever happened, you paid for the item. If it doesn’t arrive in the post as described, you have the right to a replacement or a refund, whether it’s the seller’s fault or not.

The fact that you bought something on eBay doesn’t mean that you don’t have the exact same rights that you would have if you bought it in a shop (these rights are pretty much the same all over the world). Plus, under eBay’s rules, the seller isn’t allowed to change their mind about selling you the item: once the auction ends, it becomes a contract – you must buy and they must sell, or face eBay’s penalties.

The Right for Your Item to Be as Described in the Auction.

Sometimes sellers don’t wrap items properly, and so they get broken. Occasionally they write descriptions that are misleading or just plain wrong to begin with, leaving out vital details that would have caused you to change your mind about buying. If this happens to you, you again have the right to a replacement or a refund.

So How Do I Use My Rights?

First, you should take it up with the seller – most will be responsive, as do not want to have their reputation damaged when an upset buyer leaves negative feedback for all their future buyers to see. If that doesn’t work, report them to eBay.

While eBay don’t have many people handling complaints, they do have a relatively effective set of automatic process to handle common problems buyers and sellers have with one another.

Finally, if that doesn’t work, then you should seek advice from consumer groups in your country, and as a last resort from the police. You should never have to get this far, though: problems on eBay that can’t be resolved easily are extremely rare.

Don’t Be Too Quick.

Remember not to get too annoyed and be unfair to the seller: nice sellers have agreed to give me refunds for undelivered items, only for me to find out a few weeks later that they were being held for me at the post office! Always try your best to communicate and think of everything that might have gone wrong: eBay works best when buyers and sellers sort out their problems together, instead of reporting each other to the authorities straight away.

More often that not receiving what they paid for, buyers have an altogether different problem: they knew what they were paying for, but didn’t realise that what they were paying for was overpriced, low quality or a scam. The next email will give you a list of tips on how to avoid being ripped off on eBay.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How to Check an eBay Seller’s Reputation (and Why You Should Do It).

When you buy something from an eBay seller, you are giving them your money and hoping that you will get something in return. However many guarantees of safety eBay might make to you, nothing is certain: if you just give your money to scammers all the time without doing any checks then the chances are you won’t get all of that money back.

That’s why you should always check the seller’s reputation, or ‘feedback rating’. This is a quick and easy-to-read summary of their history as an eBay seller, which gives you some idea of whether or not you should trust them with your money. Buying anything is a calculated risk: you want to minimise that risk.

How to Check Feedback Ratings.

On each item’s description page, there is a box in the top-right hand corner about the seller, with the title ‘Seller information’. This contains the seller’s name, their feedback score, and their positive feedback percentage, as well as any stars they have earned.

Different coloured stars are given to eBay sellers depending on their rating, in this sequence: yellow, blue, turquoise, purple, red, green, shooting yellow, shooting turquoise, shooting purple, shooting red. Anyone with a ’shooting’ star is an experienced eBay member who you should be able to trust.

If you click on the seller’s name, you can get to a more detailed view of their reputation – their ‘member profile’ page. This page shows the total number of people who gave them a positive or negative rating, as well as a breakdown by time. You can also see a complete history of all the comments that have ever been left about them, with the most recent first.

What to Look For.

You might assume that anyone with a very high number can be trusted, but that isn’t always true. It is more important to look at their positive feedback percentage – and you should really consider anything below 99% to be a red flag and investigate further.

Take a look through the first visible page with the most recent transactions: are there any negative comments? What do they say? Take others’ experiences into account, as they could happen to you if you deal with this person. Be careful not to punish sellers unfairly, however, if they did bad things in their past on eBay but have improved since. You should look at the breakdown by time and ignore any negative feedback that was left a long time ago. Equally, though, you should sit up and pay attention if a seller seems to have been left an out-of-character amount of bad feedback in the last month or so.

Now that you know who to trust, it is worth learning a little more about how the different kinds of auctions work, so that you don’t accidentally slip up and make yourself and your feedback page look bad. Our next email will be about the different kinds of auctions you can expect to encounter during your time on eBay.
Understanding the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay. There are many people who don’t like the idea that their item might sell for a far lower price than they intend. Equally, there are people who have hundreds of the same item and don’t want to sell them individually. This email gives you an overview of the different kinds of auctions and how to spot them.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: you bid, others outbid you, you outbid them, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that you will be told if your bid has not met the reserve price set by the seller. If no-one is willing to meet this price, then the auction is cancelled, and the seller keeps the item.

You can spot these auctions by looking out for ‘Reserve not met’ or ‘Reserve met’ written next to the current bid on an item’s description page.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. A seller might add a Buy it Now button to a normal auction, meaning that you can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that you can negotiate a price to someone who offers their items using Buy it Now, which could be a great way to get a bargain on things that don’t seem to be selling.

Fixed price auctions are easy to spot, as they have a little ‘Buy it Now’ logo either next to or instead of the current number of bids on the search listings page.

Multiple Item (‘Dutch’) Auctions.

These are auctions where a seller is selling more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that they say how many they have, and offer them at a fixed price. You can enter how many you want and then just click Buy it Now to get them.

After all this, you might find yourself facing a dilemma: when you have the option, should you bid, or should you just use Buy it Now and save yourself the hassle? That’s what the next email will be about.
When to Buy Now and When to Bid.

You will often find yourself facing the choice of whether to pay a fixed price or keep on bidding. This choice might be presented to you in a single auction, or you might be choosing between different auctions of the different types. So should you use that ‘Buy it Now’ button or keep on trying to outbid everyone else? It’s all a question of weighing up the advantages and disadvantages.

Buy it Now.

- The Advantages.

When you use Buy it Now, you know the asking price and you can take some time to decide whether to pay it or not – you can even negotiate. You don’t need to keeping your eye on the auction, or get caught up in the last-minute bidding frenzy that is now inevitable on any popular item. Not only that, but the seller will be happy to get a fixed price for their item, and they’re likely to nicer to you than usual. Some sellers can be a little resentful when they feel that you got a little too much of a bargain on their item.

- The Disadvantages.

You will almost certainly pay more for the item, especially with more expensive items. Also, it takes some of the fun out of eBay. Aren’t you there for an auction, after all? If you want to pay a fixed price then there are thousands of online stores you could be visiting. It’s like pressing ‘collect’ instead of ‘gamble’ on a fruit machine: it’s the boring option. But then, maybe that’s what you want.

These rules are relatively constant: there are few times when using Buy it Now would allow you to get something cheaper, or when bidding would be an easier way to do it. In the end, as with so many things in life, it’s a simple question of price vs. convenience, and it’s up to you.

There are those times, though, when the strategic use of the Buy it Now button can be a useful tool to help you outwit your competition. If the current bid is almost as high as the Buy it Now price, then why bid higher and keep the contest going? Clicking that button is a no-brainer. The same goes for times when a seller has, for some reason, set the Buy it Now price only slightly higher than their starting price for bids. Why bother to go through all the hassle of bidding?

You might also find that there are times when you should leave the Buy it Now button as a last resort: it can be a useful way of ending last-minute contests with a decisive ‘this is mine’ gesture.

In fact, there are all sorts of tricks you can use on eBay, if you want to get ahead of the game. Remember that most buyers on eBay are casual, and don’t know what they’re doing: a little knowledge can go a long way in getting you an advantage. Our next email will have a few tips and tricks for you.
eBay Auction Buyer’s Tips and Tricks.

eBay isn’t just an auction and a marketplace: often it can feel quite a lot like a game. Like any game, you can get ahead if you think strategically, using your head to outwit the other buyers and get the best price. Here are a few things you can try.

Shop in the Summer.

This is simple, but effective. Summer is the quiet season on eBay – almost everything sells for less. While everyone else is out enjoying the sun, invest a little time to find some real bargains.

Beat Them by a Few Cents.

Outbid people by a few cents instead of a few dollars – if they don’t check back before the auction ends, then you will be the winner. To avoid people using this tactic on you, though, always bid strange, hard-to-guess amounts instead of round numbers.

Play Dirty.

If you know when the auction ends, you can get in there at the very last second and outbid your rivals. The chances are that they won’t have the time to sit in front of the auction waiting for it to end – as a rule, he who stays wins. If someone else does retaliate at the end of the auction, though, try not to get carried away in those last few seconds and end up paying too much!

Take Risks.

This is a strategy for the braver eBay buyer. All of the advice you will see for eBay beginners tells you to buy items that have good pictures, clear descriptions, trustworthy sellers and all the rest. If you’re brave, why not take a risk and do the exact opposite?

Many buyers won’t want that item from the seller with a feedback rating of 5, no picture and a one-line description. If you take a calculated risk and bid anyway, you might be able to make a tiny bid and win by default. There are people on eBay who make their living from winning auctions like these, taking good pictures of the item, writing a good description and then reselling it at a huge profit. Be careful, though: do this for long enough, and you will inevitably lose your money at some point. It’s especially unwise to try it with very high-value items.

Avoid Bidding Wars.

There are few things on eBay that are so rare that you’ll only see them once and never again. There are usually quite a few sellers who have an item. What’s more, they will generally have more than one to sell, even if they haven’t listed them all at once. Always check your seller’s history to see whether they sell your item all the time – and if they do, then wait for the next one instead of bidding to the skies.

Now, there may come a time in your eBay life when you realise that you’ve screwed up your bid, and you wish there was an ‘undo’ button. Here’s the good news for you: there is! The next email will be all about withdrawing your eBay bids.
When and How to Withdraw Your eBay Bid (and Why You Might Not Want To).

eBay are a little strict about letting you withdraw your bid. They call it a ‘bid retraction’, and have a stringent set of conditions that you must meet before you are allowed to do it. Here are eBay’s three acceptable reasons for withdrawing a bid.

You made a typographical error: This means that you accidentally typed the wrong amount into the bid box, bidding a far higher price than you meant to. This can be scary: imagine bidding $100 and accidentally adding an extra ‘0′! You are entirely allowed to withdraw your bid in this situation, and bid again if you want to.

The item’s description changed: If you bid on something and then the seller updates the description, you have the right to withdraw your bid. It wouldn’t be fair, after all, to force you to take something that you now realise you don’t want.

The seller is uncontactable: If emails to the seller bounce and they don’t answer their phone, then the auction obviously can’t continue, and you can cancel it.

So How Do I Retract My Bid?

eBay hide away the bid retraction form a bit, because they don’t like people using it. You can find it by going here: http://cgi1.ebay.com/aw-cgi/eBayISAPI.dll?RetractBidShow.

Now all you need is the item number from your auction: this can be found on the item description page’s top right corner. If you can’t see it on the page, look in your browser’s title bar, and in any emails eBay have sent you about your bid on the item. Choose one of the three allowed reasons, click ‘retract bid’, and you’re done.

Are There Any Consequences?

Well yes, there are. The more unethical among you might have considered that you could just cancel bids anytime you feel like it by saying that you accidentally entered the wrong amount. eBay are one step ahead of you. Each time you retract a bid, it is counted on your feedback page for all to see – and anyone with a lot of retracted bids looks more than a little dodgy. eBay also say that abusing the bid retraction feature could get you banned.

So is there a way to retract your bid without facing a penalty? There is if your seller is nice, and most are. Sellers can cancel bids on their auctions at any time, and if you email them with a half-decent excuse then most will be more than happy to do this for you. After all, it’s not in their interest for their item to go to someone who won’t like it, as you might leave negative feedback.

Of course, retracting your bid should still be a rare thing: you won’t win auctions that way! If you’ve followed us this far, the chances are you’ve won an auction by now, or you’re close – but you might be a little puzzled about what to do next. Our next email will give you a few pointers.
You Won that eBay Auction! Now What Do You Do?

It’s a heady feeling when you win your first eBay auction: a mixture of happiness and perhaps just a little fear. After all, there seems to be so much to do before you can actually get your item. What do you do next?

The simple answer is: you send payment to the seller, as quickly as possible. The quicker you pay, the more your seller will like you, and the sooner your item will arrive. But how you go about it? That all depends on how you plan to pay.

PayPal.

PayPal is one of the most popular options for paying on eBay, to the point where eBay decided to buy the company. It allows instant electronic payment across the Internet. Money goes instantly from your credit or debit card to the seller’s PayPal account, where they can either use it for Internet purchases or transfer it out to their bank.

eBay offer incentives for using PayPal, and almost all sellers now accept it. Its instant nature makes sellers very happy, and means that they can have your item packed and sent and leave you some positive feedback within a few hours of the auction ending. When paying by PayPal, you will be covered by PayPal’s own insurances and guarantees, as well as any that your card might have.

Cheques and Money Orders.

This is payment the old-fashioned way, and will lead to a long wait to your item. You need to post the cheque or money order, then the seller has to take it to the bank and get it cleared, and only then do they send the item. The only reason to use this method is if either you or the seller distrusts electronic payment methods. If you’re willing to go to the trouble with these sellers, though, you might get an item very cheaply, as most buyers just can’t be bothered.

When you pay by cheque or money order, make sure to print the eBay order confirmation page (it will be emailed to you) and put it in the envelope with your payment. Underline or circle key information like your mailing address and the item number. Finally, remember to be patient: keep in contact with the seller, as it really can take a month or two before everything falls into place and your item turns up.

Money Transfers and Bank Deposits.

Some sellers may ask you to pay them using a wire service like Western Union, or simply give you a bank account number and ask you to pay money into it. Unless you really trust the seller, this is generally a bad idea – these methods are hard to trace and you’re unlikely to get any money back if anything goes wrong. Paying in cash, it hardly needs to be said, is an even worse idea.

It’s all a lot to take in, isn’t it? I’m sure by now you’ve got a few questions, which is why the next email will be a little eBay buyer’s FAQ. Let’s hope we can solve any problems you might have.
The eBay Buyer’s FAQ.

So you have a question? Has something gone very wrong and you don’t know what to do? Well, fair enough. Here are the questions that I hear all the time from buyers.

Does eBay have a Customer Service Department I Can Phone?

eBay are notoriously hard to contact, should you ever need to – it sometimes seems like they expect the site to run itself. You can email them, as long as you don’t have your heart set on a coherent response: go to http://pages.ebay.com/help/contact_us/_base/index.html. You might have better luck in a ‘live help’ webchat here: http://pages.ebay.com/help/basics/n-livehelp.html.

Only eBay Power Sellers (sellers with a very high feedback rating) get to phone customer service. If you really want to try your luck, type ‘ebay [your country] phone number’ into a search engine and you’ll probably find something. Unfortunately, the chances are you’ll have gone to all that trouble for the privilege of leaving an answerphone message.

It might seem cruel, but imagine the number of people who would call eBay every day with the silliest questions if they gave out their phone number everywhere. Its Wild West nature is, in a way, part of its charm.

eBay Sent Me an Email Saying They’re Going to Close My Account. What Should I Do?

This email asks for your password, right? It’s a scam, an attempt to frighten you, make you give up your details and then steal your account. eBay will never ask for your password or any other account details by email. eBay say that you should only ever enter your password on pages that whose addresses start with http://signin.ebay.com/. They even offer a special ‘Account Guard’ as part of their toolbar, which lets you check that you’re not giving your password to a dodgy fake site. You can read more here: http://pages.ebay.com/toolbar/accountguard_1.html.

It Seems Too Good to be True. How Does eBay Make Money?

For you, the buyer, eBay is free. Sellers, though, pay all sorts of fees: a listing fee for each item they list, a final value fee (a percentage of what the item sold for). They can they pay optional fees for extra services, including Buy it Now, extra pictures, reserve prices, highlighting the auction, putting it in bold, listing it first in search results or even putting it on the front page. You can see a full list of fees at http://pages.ebay.com/help/sell/fees.html.

It’s obviously worth it to the sellers, though, or they wouldn’t carry on using eBay. The system is quite efficient, and basically forces both eBay and the sellers to keep their profit margins as low as possible – otherwise prices will simply go too high and the buyers will stop buying.

How Safe is eBay?

Well, as it happens, that’s the subject of our next email! All of eBay’s safety services for buyers and sellers are in one place, called ‘SafeHarbor’. SafeHarbor handles fraud prevention and investigation, helps with dispute resolution and keeps rule-breakers in check. Read all about it next time, and be safe.
SafeHarbor; eBay’s Own Scotland Yard.

SafeHarbor are the eBay police department. If you break the rules, commit fraud or try to buy something you’re not supposed to, they’ll be after you.

When You Don’t Pay.

This is the most common rule buyers break – it’s all too easy to just change your mind and try to get out of the auction. eBay regards every auction as a contract, and will punish you if you don’t go through with your end of the deal. If you decide not to pay then expect to get a few nasty warning emails from eBay threatening you with banning if you do it again. Not to mention, of course, that you’ll get a big negative ‘DID NOT PAY’ feedback comment from the seller.

So There Are Things You Can’t Buy on eBay?

Yes, there are: more things than you’d expect. It makes sense that you can’t buy firearms, for example, but you also can’t buy fireworks – eBay are worried about the risks of sending them in the post. Laws in many countries mean that you can’t buy alcohol or tobacco. You can’t buy illegal or prescription drugs, stocks and shares, or lottery tickets. No underwear, either. You can’t buy any little pet puppies or kittens, as animals are banned. If items infringe on copyright, like pirate CDs or software, then they’re not allowed either.

eBay’s policy is controversial, not least because it is somewhat random in its enforcement – and there have been accusations that they’re more responsive to the copyright concerns of big businesses than to auctions for items that might actually be dangerous. If they do decide to go after you or the seller, though, they will cancel the auction and may also suspend your accounts.

Fraud.

eBay runs remarkably well considering how unregulated it is, but there are still fraudsters. If you are a victim of fraud – for example, you pay for an item that never turns up – then SafeHarbor will investigate for you. eBay’s standard purchase protection will give you up to $200 back if your claim is successful. Be aware, though, that this can take a few months.

In addition, if you paid by PayPal, then they can usually reverse the transaction relatively easily and get you more (if not all) of your money back. This is another reason why many buyers prefer to use PayPal. Some sellers are a little scared of the effectiveness of the refund system, as they can send out items in good faith only to find that their buyer was fraudulent and the transaction has been reversed. If you’re worried about fraud, as a buyer, you should always use PayPal.

What’s that? You don’t know how to use PayPal? Well, luckily for you, the next article is all about using PayPal to improve your eBay life.
Using PayPal on eBay.

PayPal and eBay were made for each other – and now that eBay own PayPal, using them together is getting even easier.

What is PayPal?

People with PayPal accounts can send money to each other securely online. You can deposit money in a PayPal account from a bank account or a credit card, and withdraw money to your bank account. It is the most common way of paying on eBay, as well as being in widespread use on the rest of the Internet.

Opening a PayPal Account.

It’s very easy to get a PayPal account. Just go to www.paypal.com and click the ‘Sign Up’ link. As a buyer, you should get a Personal account – you can always upgrade later if you decide to start selling. Then all you need to do is enter your address, phone number and email address, and create a password, and two secret questions. You’ll be emailed a confirmation, and then you’re done!

If you want to deposit money into the account now, then you need to register a credit or debit card or your bank details, and if you want to withdraw money then you need to register your bank details. There’s no need to do anything like that just yet, though.

Paying with PayPal.

Paying with PayPal is very simple. When you win an auction and click ‘Pay Now’, you’ll be given a list of payment methods the seller accepts. You should always check what the seller accepts before you bid, as there are still some sellers who won’t take PayPal. If the seller does accept PayPal, it will already be chosen for you on the payment page.

Now you just need to press ‘Next’, type in your PayPal username and password and confirm the amount you want to pay. The first time you pay with PayPal you will need to enter the details of your card or bank account, but after that it will remember for you.

Becoming Verified.

You might have noticed that there is a limit to how much money you can send or withdraw using PayPal before you need to be verified. Verification has two steps. First, PayPal deposit some very small amounts of money in your bank account and you need to tell them how much they deposited. Second, they need to phone you to confirm your address and phone number. Once you’ve done that, all the limits on your account will be lifted. Log in at paypal.com and click on ‘Get Verified’ for more information.

While you’ve been paying for your items, what you might not have realised is that eBay occasionally offers money off coupons. But where do you get them? The next email tells you all about it.

29

eBay: The First 10 Years.

Yes, you read that correctly: ten years. eBay was created in September 1995, by a man called Pierre Omidyar, who was living in San Jose. He wanted his site – then called ‘AuctionWeb’ – to be an online marketplace, and wrote the first code for it in one weekend. It was one of the first websites of its kind in the world. The name ‘eBay’ comes from the domain Omidyar used for his site. His company’s name was Echo Bay, and the ‘eBay AuctionWeb’ was originally just one part of Echo Bay’s website at ebay.com. The first thing ever sold on the site was Omidyar’s broken laser pointer, which he got $14 for.

The site quickly became massively popular, as sellers came to list all sorts of odd things and buyers actually bought them. Relying on trust seemed to work remarkably well, and meant that the site could almost be left alone to run itself. The site had been designed from the start to collect a small fee on each sale, and it was this money that Omidyar used to pay for AuctionWeb’s expansion. The fees quickly added up to more than his current salary, and so he decided to quit his job and work on the site full-time. It was at this point, in 1996, that he added the feedback facilities, to let buyers and sellers rate each other and make buying and selling safer.

In 1997, Omidyar changed AuctionWeb’s – and his company’s – name to ‘eBay’, which is what people had been calling the site for a long time. He began to spend a lot of money on advertising, and had the eBay logo designed. It was in this year that the one-millionth item was sold (it was a toy version of Big Bird from Sesame Street).

Then, in 1998 – the peak of the dotcom boom – eBay became big business, and the investment in Internet businesses at the time allowed it to bring in senior managers and business strategists, who took in public on the stock market. It started to encourage people to sell more than just collectibles, and quickly became a massive site where you could sell anything, large or small. Unlike other sites, though, eBay survived the end of the boom, and is still going strong today.

1999 saw eBay go worldwide, launching sites in the UK, Australia and Germany. eBay bought half.com, an Amazon-like online retailer, in the year 2000 – the same year it introduced Buy it Now – and bought PayPal, an online payment service, in 2002.

Pierre Omidyar has now earned an estimated $3 billion from eBay, and still serves as Chairman of the Board. Oddly enough, he keeps a personal weblog at http://pierre.typepad.com. There are now literally millions of items bought and sold every day on eBay, all over the world. For every $100 spent online worldwide, it is estimated that $14 is spent on eBay – that’s a lot of laser pointers.

Now that you know the history of eBay, perhaps you’d like to know how it could work for you? Our next email will give you an idea of the possibilities.EBay Income Possibilities.

If you’ve ever read an article about eBay, you will have seen the kinds of incomes people make – it isn’t unusual to hear of people making thousands of dollars per month on eBay.

Next time you’re on eBay, take a look at how many PowerSellers there are: you’ll find quite a few. Now consider that every single one of one of them must be making at least $1,000 per month, as that’s eBay’s requirement for becoming a PowerSeller. Silver PowerSellers make at least $3,000 each month, while Gold PowerSellers make more than $10,000, and the Platinum level is $25,000. The top ranking is Titanium PowerSeller, and to qualify you must make at least $150,000 in sales every month!

The fact that these people exist gives you come idea of the income possibilities here. Most of them never set out to even set up a business on eBay – they simply started selling a few things, and then kept going. There are plenty of people whose full-time job is selling things on eBay, and some of them have been doing it for years now. Can you imagine that? Once they’ve bought the stock, everything else is pretty much pure profit for these people – they don’t need to pay for any business premises, staff, or anything else. There are multi-million pound businesses making less in actual profit than eBay PowerSellers do.

Even if you don’t want to quit your job and really go for it, you can still use eBay to make a significant second income. You can pack up orders during the week and take them down to the post office for delivery each Saturday. There are few other things you could be doing with your spare time that have anywhere near that kind of earning potential.

What’s more, eBay doesn’t care who you are, where you live, or what you look like: some PowerSellers are very old, or very young. Some live out in the middle of nowhere where selling on eBay is one of the few alternatives to farming or being very poor. eBay tears down the barriers to earning that the real world constantly puts up. There’s no job interview and no commuting involved – if you can post things, you can do it.

Put it this way: if you know where to get something reasonably cheaply that you could sell, then you can sell it on eBay – and since you can always get discounts for bulk at wholesale, that’s not exactly difficult. Buy a job lot of something in-demand cheaply, sell it on eBay, and you’re making money already, with no set-up costs.

If you want to dip your toe in the water before you commit to actually buying anything, then you can just sell things that you’ve got lying around in the house. Search through that cupboard of stuff you never use, and you’ll probably find you’ve got a few hundred dollars’ worth of stuff lying around in there! This is the power of eBay: there is always someone who wants what you’re selling, whatever it might be, and since they’ve come looking for you, you don’t even need to do anything to get them to buy it.

So you want to get started on eBay? Well, that’s great! There are only a few little things you need to learn to get started. Our next email will give you the lowdown.What You Need to Know BEFORE You Get Started on eBay.

So you’ve decided that you want to get started as a seller on eBay. There are a few things that you really need to know before you go and throw yourself in at the deep end.

What to Sell.

First off, you need to know what it is you’re going to sell: what’s your speciality? You’ll do far better on eBay if you become a great source for certain kind of products, as people who are interested in those products will come back to you again and again. You won’t get any loyalty or real reputation if you just sell rubbish at random.

When you think about what to sell, there are a few things to consider. The most important of these is to always sell what you know. If you try to sell something that you just don’t know anything about then you’ll never write a good description and sell it for a good price.

You might think you’re not especially interested in anything, but if you think about what kind of things you usually buy and which websites you go to most often, I’m sure you’ll discover some kind of interest. If all else fails mention it to your friends and family: they’ll almost certainly say Oh, well why don’t you sell, and you’ll slap your forehead.

Out of the things you know enough about, you should then consider which things you could actually get for a good enough price to resell, and how suitable they would be for posting. If you can think of something of that you’re knowledgeable about and it’s small and light enough for postage to be relatively cheap, then that’s great!

Don’t worry if you think the thing you’re selling is too obscure – it isn’t. There’s a market for almost everything on eBay, even things that wouldn’t sell once in a year if you stocked them in a shop. You’ll probably do even better if you fill a niche than if you sell something common.

Tax and Legal Matters.

If you earn enough money, you should be aware that you’re going to have to start paying tax – this won’t be done for you. If you decide to sell on eBay on a full-time basis, you should probably register as a business.

Prepare Yourself.

There are going to be ups and downs when you sell on eBay. Don’t pack it in if something goes a little wrong in your first few sales: the sellers who are successful on eBay are the ones who enjoy it, and stick at it whatever happens.

Anyone can sell on eBay, if they believe in themselves – and if you do decide it’s not for you, then the start-up costs are so low that you won’t really have lost anything.

If you’re ready to start selling, then the next thing you need to know is the different auction types, so you can decide which ones you will use to sell your items. Our next email will give you a guide.A Beginner’s Guide to the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay.

For every seller who doesn’t like the idea that their item might sell for a far lower price than they intend, there’s another who wants to shift hundreds of the same item quickly. eBay tries to cater to all tastes. This email gives you an overview of the different kinds of auctions and their advantages for you.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: buyers bid, others outbid them, they bid again, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that the buyer will be told if their bid does not meet the reserve price you set, and they’ll need to bid again if they want the item. If no-one is willing to meet your price, then the auction is cancelled, and you keep the item.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. You can add a Buy it Now button to a normal auction, meaning that buyers can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. This lets you avoid all the complications of the auction format and simply list your items for how much you want them to sell for.

Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that buyers can contact you to negotiate a price, which could be a good way to get sell some extra stock at a small discount. The only downside to reserve and fixed price auctions is that you pay a small extra fee to use these formats. In general, it is more worth using reserve auctions for higher-priced items and fixed price auctions for lower-priced ones – but remember that you can combine the two formats.

Multiple Item (‘Dutch’) Auctions.

These are auctions where you can sell more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that you can just say how many of the item you they have, and offer them at a fixed price per unit. Buyers can enter how many they want and then just click Buy it Now to get them.

Now that you know about the different types of auctions, you should make sure that the items you plan to sell don’t violate eBay’s listing policies. The next email will let you know what’s allowed and what is a big no-no. Staying Out of Trouble with eBay’s Listing Policies.

While you can sell most things on eBay, quite a few things are banned. If you try to sell any of these things then eBay will remove your auction and all bids will be void.

Here is eBay’s full list of prohibited or questionable items:

Academic Software
Airline and Transit Related Items
Alcohol (also see Wine)
Animals and Wildlife Products
Anti-circumvention Policy
Artifacts
Authenticity Disclaimers
Autographed Items
Batteries
Beta Software
Bootleg Recordings
Brand Name Misuse
Catalog Sales
Catalytic Converters and Test Pipes
Celebrity Material
Charity or Fundraising Listings
Comparison Policy
Compilation and Informational Media
Contracts and Tickets
Counterfeit Currency and Stamps
Counterfeit Items
Credit Cards
Downloadable Media
Drugs Drug Paraphernalia
Electronics Equipment
Embargoed Goods and Prohibited Countries
Encouraging Infringement Policy
Event Tickets
Faces, Names and Signatures
Firearms, Ammunition, Replicas, and Militaria
Fireworks
Food
Freon and Other Refrigerants
Gift Cards
Government IDs and Licenses
Hazardous, Restricted, and Perishable Items
Human Parts and Remains
Importation of Goods into the United States
International Trading – Buyers
International Trading – Sellers
Lockpicking Devices
Lottery Tickets
Mailing Lists and Personal Information
Manufacturers’ Coupons
Mature Audiences
Medical Devices
Misleading Titles
Mod Chips, Game Enhancers, and Boot Discs
Movie Prints
Multi-level Marketing, Pyramid and Matrix Programs
OEM Software
Offensive Material
Pesticides
Plants and Seeds
Police-Related Items
Political Memorabilia
Postage Meters
Pre-Sale Listings
Prescription Drugs and Devices
Promotional Items
Real Estate
Recalled Items
Recordable Media
Replica and Counterfeit Items
Satellite and Cable TV Descramblers
Slot Machines
Stocks and Other Securities
Stolen Property
Surveillance Equipment
Tobacco
Travel
Unauthorized Copies
Used Clothing
Warranties
Weapons Knives
Wine (also see Alcohol)

Most of this is very obvious – of course you can’t sell illegal things like drugs, pyramid schemes or stolen goods. Almost everything that is on the list is there because there is law against selling it. Some of the reasons, though, are a little strange.

The ‘autographed items’ entry, for example, doesn’t mean that you can’t sell anything that’s been autographed – it just means that you can only sell it if it comes with a certificate of authenticity. The ‘artifacts’ entry prohibits you from selling Native American graves; ‘celebrity material’ means you can’t sell unauthorised pictures of celebrities; ‘embargoed goods’ means that you can’t sell anything that comes from Cuba on and on it goes, and most of it you never need to know.

If your chosen kind of item seems to be on the list, though, and you’re concerned that you might not be able to sell it, then check the full list at http://pages.ebay.com/help/policies/items-ov.html to see whether the item is banned entirely or there are just a few restrictions.

eBay says it will remove any items that it believes violate copyright law, but in reality they don’t have that many people to monitor the site. You will generally only find that your auction gets removed if someone decides to report you – and even then, they might not get around to it.

Really, buying and selling on eBay can sometimes feel more complicated than it really is, thanks to all the rules surrounding it – not to mention the jargon. Our next email is a ‘jargon buster’, to help you learn the language of eBay.Learning the eBay Lingo.

Do you have trouble sometimes understanding when people talk about eBay? Don’t worry, some of the jargon is really obscure, and you can’t be expected to understand it until someone’s told you what it means. Here’s a little list of some of the most useful lingo to know, but you don’t need to memorise it – even the most common jargon is only used relatively rarely.

Words.

Bid: telling eBay’s system the maximum price you are prepared to pay for an item.
Dutch: an auction where more than one of an item is available.
Feedback: positive or negative comments left about other users on eBay.
Mint: in perfect condition.
Non-paying bidder: a bidder who wins an auction but does not then go on to buy the item.
PayPal: an electronic payment method accepted by most sellers.
Rare: used and abused on eBay, now entirely meaningless.
Reserve: the minimum price the seller will accept for the item.
Shill bid: a fake bid placed by a seller trying to drive up their auction’s price.
Snail Mail: the post, which is obviously very slow compared to email.
Sniping: bidding at the last second to win the item before anyone else can outbid you.

Abbreviations.

AUD: Australian Dollar. Currency.
BIN: Buy it Now. A fixed price auction.
BNWT: Brand New With Tags. An item that has never been used and still has its original tags.
BW: Black and White. Used for films, photos etc.
CONUS: Continental United States. Generally used by sellers who don’t want to post things to Alaska or Hawaii.
EUR: Euro. Currency.
FC: First Class. Type of postage.
GBP: Great British Pounds. Currency.
HTF: Hard To Find. Not quite as abused as ‘rare’, but getting there.
NIB: New in Box. Never opened, still in its original box.
NR: No Reserve. An item where the seller has not set a reserve price.
OB: Original Box. An item that has its original box (but might have been opened).
PM: Priority Mail.
PP: Parcel Post.
SH: Shipping and Handling. The fees the buyer will pay you for postage.
USD: United States Dollars. Currency.
VGC: Very Good Condition. Not mint, but close.

The chances are that you’ll find more specific jargon related to whatever you’re selling, but it’d be an impossible task to cover it all here. If you can’t figure one out from your knowledge of the subject, then type the term into a search engine, followed by the word ‘ebay’. The chances are that someone, somewhere will have seen fit to explain it.

While it’s good to be able to understand others’ jargon, avoid using it unless you really need to (for example, if you run out of space in an item’s title). Many people on eBay are not experienced buyers and you will lose them if you write a load of gobbledegook all over your auction.

By now, you’re well prepared for eBay life, and you’re probably ready to get started with that first auction. In the next email, we’ll show you how to dive in and get started.5 Simple Steps to Posting Your First eBay Auction.

It’s surprisingly simple to get started posting your very first auction on eBay. Here’s what you need to do.

Step 1: Open an eBay seller’s account.

If you’ve bought things on eBay, then you already have an account – just log in with it and click ‘Sell’ in the toolbar at the top of the page, then click ‘Create a seller’s account’. If you’ve never used eBay before, then you’ll need to open an account first using the ‘register’ link underneath the toolbar, and then click ‘Sell’ and ‘Create a seller’s account’. The eBay site will then guide you through the process. For security, this may involve giving card details and bank information.

Step 2: Decide what to sell.

For your first little experiment with eBay, it doesn’t really matter what you sell. Take a look around the room you’re in – I’m sure there’s something in there that you’re not all that attached to and could put in the post. Small books and CDs are ideal first items.

Step 3: Submit your item.

Click ‘Sell’, and you’re on your way to listing your item.

The first thing you need to do is choose a category – it’s best to just type in what the item is and let eBay choose for you. Next, write a title and description. Include key words you think people will search for in the title box, and all the information you have about the item in the description box.

Now set a starting price. $0.01 is the best starting price, as it draws people in to bid who otherwise wouldn’t, and items will almost never finish at such a low price. The next thing to set is the duration of the auction: 3, 5, 7 or 10 days. This is up to you: longer sales will usually get more bids, but will also seem to drag on forever. If you’ve taken a picture, add it now – items with pictures always sell for more. Finally, tick the payment methods you will accept (just PayPal is best for now), and where you will post to (limit yourself to your own country to begin with). Submit and you’re done!

Step 4: Wait for it to sell.

This is just a matter of sitting back and letting eBay do its thing – buyers will find your item and leave bids on it. Some bidders might email you with questions about the item, and you should do your best to answer these questions as quickly as you can.

Remember that if your item doesn’t sell then you can list it again for free.

Step 5: Collect payment and post it.

eBay will sent your buyer emails guiding them through the process of sending you payment for the item. Make sure you have the money before you send anything.

Once you’ve got the payment, all you need to do is pack the item for posting (make sure to use some bubble wrap), take the buyer’s address from the confirmation email eBay sent you, and write it on the parcel. Put some stamps on, post it, and you’re done!

I hope you enjoyed selling your first item. Now that you’re starting to get into it, the next email will give you a checklist of things you need to do to be a successful seller.
An eBay Seller’s Checklist.

Being a seller is a lot of responsibility, and sometimes you might feel like you’re not doing everything you should be. This simple checklist will help you keep on top of things.

Have you found out everything you possibly could about your items? Try typing their names into a search engine – you might find out something you didn’t know. If someone else is selling the same thing as you, then always try to provide more information about it than they do.

Do you monitor the competition? Always keep an eye on how much other items the same as or similar to yours are selling, and what prices they’re being offered at. There’s usually little point in starting a fixed price auction for $100 when someone else is selling the item for $90.

Have you got pictures of the items? It’s worth taking the time to photograph your items, especially if you have a digital camera. If you get serious about eBay but don’t have a camera, then you will probably want to invest in one at some point.

Are you emailing your sellers? It’s worth sending a brief email when transactions go through: something like a simple Thank you for buying my item, please let me know when you have sent the payment. Follow this up with Thanks for your payment, I have posted your [item name] today. You will be surprised how many problems you will avoid just by communicating this way.

Also, are you checking your emails? Remember that potential buyers can send you email about anything at any time, and not answering these emails will just make them go somewhere else instead of buying from you.

Do your item description pages have everything that buyers need to know? If you’re planning to offer international delivery, then it’s good to make a list of the charges to different counties and display it on each auction. If you have any special terms and conditions (for example, if you will give a refund on any item as long as it hasn’t been opened), then you should make sure these are displayed too.

Have you been wrapping your items correctly? Your wrapping should be professional for the best impression: use appropriately sized envelopes or parcels, wrap the item in bubble wrap to stop it from getting damaged, and print labels instead of hand-writing addresses. Oh, and always use first class post – don’t be cheap.

Do you follow up? It is worth sending out an email a few days after you post an item, saying Is everything alright with your purchase? I hope you received it and it was as you expected. This might sound like giving the customer an opportunity to complain, but you should be trying to help your customers, not take their money and run.

Being a really good eBay seller, more than anything else, is about providing genuinely good and honest customer service. That’s the only foolproof way to protect your reputation. Of course, you might be wondering by now whether it’s really worth all the hassle to get a good reputation on eBay. Won’t people buy from you anyway, and couldn’t you just open a new account if it really comes down to that? Our next email will set you straight.

What’s Your eBay Reputation Really Worth?

Your eBay reputation is everything you are on eBay – without it, you’re nothing. Your reputation is worth as much as every sale you will ever make.

If you’ve ever bought anything on eBay (and the chances are you have), then think about your own behaviour. Buying from a seller with a low feedback rating makes you feel a little nervous and insecure, while buying from a PowerSeller with their reputation in the thousands doesn’t require any thought or fear – it feels just like buying from a shop.

A Bad Reputation Will Lose You Sales.

In fact, a bad reputation will lose you almost all your sales. If someone leaves you negative feedback, you will feel the pain straight away, as that rating will go right at the top of your user page for everyone to see. Who’s going to want to do business with you when they’ve just read that you took a month to deliver the item, or that you had bad communication and sent a damaged item? The answer is no-one.

Your next few items will need to be very cheap things, just to push that negative down the page. You might have to spend days or even weeks selling cheap stuff to get enough positive feedback to make anyone deal with you again.

It’s even worse if you consistently let buyers leave negative feedback – once you get below 90% positive ratings, you might as well be invisible.

You Can’t Just Open a New Account.

Besides eBay’s rules about only having one account, there are far more downsides than that to getting a new account. You literally have to start all over again from scratch.

You won’t be able to use all the different eBay features. Your existing customers won’t be able to find you any more. Your auctions will finish at a lower price because of your low feedback rating. Opening a new account is like moving to a new town to get away from a few people who are spreading rumours about you: it’s throwing out the baby with the bathwater.

A Good Reputation Will Get You Sales.

When a PowerSeller tells me something, I tend to believe them. They can be selling a pretty unlikely item, but if they guarantee it is what they say it is, then I trust them – they’re not going to risk their reputation, after all. This is the power of a reputation: people know you want to keep it, and they know you’ll go to almost any lengths to do so.

This is true even to the point that I would sooner buy something for $20 from a seller I know I can trust than for $15 from someone with average feedback. It’s worth the extra money to feel like the seller knows what they’re doing, has all their systems in place and will get me the item quickly and efficiently.

You really will find selling on eBay so much easier, and there’s only way to get a good reputation: make sure you please your customers every time. But some customers can be, well, just a little difficult to please. In the next email, we ask: is the eBay customer always right?

Is the eBay Customer Always Right?

I can answer this question for you right now: the answer is ‘yes’. In fact, the answer is ‘YES!’ – the biggest yes you’ve ever heard. Of the course the customer is always right. If you want to be a successful eBay seller, you should go miles out of your way to make sure every single one of your customers is 100% satisfied, however much time or money it might cost you.

A dissatisfied customer will leave negative feedback, and negative feedback is to be avoided at all costs. That one piece of negative feedback will always cost you more than it would have to deal with the complaint, whatever the value of the items you sell. You should consider any positive feedback percentage under 100% to be an absolute disaster, and a personal failure on your part.

But What If

But nothing! There is no situation where you, as a seller, should get into any dispute with a buyer. Here are a few common situations and how to handle them.

They say the item never arrived: Politely ask the buyer to wait a few more days to see if it turns up, and then email you again if it still hasn’t arrived. If it still hasn’t arrived, you should assume it was lost in the post somehow and offer to send a replacement if you have one, or give them a full refund otherwise. No, I don’t care what that costs you. Are you serious about selling on eBay or not?

The item has been damaged in the post: You must offer to replace it or take it back for a refund without hesitation.

They say the item doesn’t match the description: Resist the urge to email back with yes it does, you just didn’t read the description properly. Take the item back for a refund, and edit your description if you need to, to make any confusing points extra clear.

I’m sure you’re spotting a pattern by now. Offering a refund will make almost any problem go away, and it really will cost you less in the long run. Remember, one piece of negative feedback will stay with you forever, while having a 100% positive rating is like owning a bar of solid gold.

You should always handle customers’ complaints before they complain to eBay – in fact, you should email them pre-emptively to ask if they have any. Going through the dispute process is time consuming, reflects badly on you and is downright unnecessary.

Are you still not convinced? Think this would only work with cheap items? Well, you see, the higher the price of the items you sell, the more your reputation is worth to you. Let’s say you were selling $10,000 worth of items each week, for example, and making a $1,000 profit per week overall. You might think that refunding one customer’s $1,000 purchase would be a tragedy, losing you your whole week’s profit. It’s far better to look at it this way: if you don’t give that refund, then not only will you lose the next week’s profit, but you’ll probably lose a few weeks’ profit after that too. Now which option looks better?

I absolutely can’t emphasise enough the importance of really believing that the customer is always right. But trying to make excuses for complaints isn’t the only thing you need to avoid. There are a lot of pitfalls that you need to avoid if you don’t want to kill your business before it’s even started properly – and I’ll show you in the next email what they are.

10 Sure-fire Ways to Kill Your eBay Business.

It’s surprisingly easy to kill your eBay business, if you’re not careful – sure, you can start over from scratch without it costing you anything, but do you really want to? Still, if you want your business to end up dead in the water, here are some simple ways to do it.

Lie about an item: Say it works fine when it sometimes doesn’t work. Say it’s in perfect condition when it has a scratch. Your customers will hate you!

Post whenever you feel like it: Make sure to leave your customers hanging around, wondering when their item is going to turn up. This makes sure they buy from someone else next time.

Let items end anytime: Few people will be around to care about your auction if it ends in the middle of the night. Why go to the trouble of working out whether auctions will end at a good time?

Don’t bother with email: Customers are just timewasters anyway. eBay businesses are supposed to run themselves! Never give informed responses to questions about your item.

Sell rubbish: Really, it’s just eBay. You can just sell any old tat from the market for a 200% profit. Let quality be someone else’s concern – I mean, really, what do they expect for that price?

Refuse to give discounts: You know what your items cost, you know what your profit margin is going to be, and you’re not going to negotiate. Remember that giving customers special deals might make them feel good and come back to you again.

Make your listings ugly: As many colours, flashing lights and animations as possible will really give those customers a headache. Write as much in CAPITALS!!!! as you can. Preferably big, red capitals. Be sure to use the fonts Impact and Comic Sans. For an extra special touch, see if you can figure out a way to add some music.

Don’t take photos: It’s such trouble, after all. If buyers are picky enough to actually want to see items before they bid on them, then screw ‘em, that’s what I say.

Write short descriptions: Be as brief as possible, and use lots of mysterious abbreviations. This obviously makes you look very cool. You can even just write the title again in the description box. Think of the effort you’ll save!

Use reserve auctions: Now, this is a fairly controversial final choice, but it really is one of the best ways to scare away your customers. They’ll see ‘reserve not yet met’, and click that ‘back’ button before you know it. Luckily, they can always bid in a normal auction for the item somewhere else.

Now that you know the ten ways to kill your eBay business, how about we explore what to do if you want to do the opposite, and make a success of it? The next email will give you ten steps to successful selling on eBay.

10 Steps to Successful Selling on eBay.

So you want to be a successful seller with your own eBay business, do you? Here’s a simple, ten-step path to eBay enlightenment.

Step 1: Identify your market. Take a while to sit and watch for what sells and what doesn’t out of the items you’re interested in. Any market research data you can collect will be very useful to you later on. You’ll probably see the ’sweet spots’ quite quickly – those one or two items that always seem to sell for a good price.

Step 2: Watch the competition. Before you invest any money, see what the other sellers in your category are up to, and what their strategies are. Pay special attention to any flaws their auctions might have, because this is where you can move in and beat them at their own game.

Step 3: Find a product: Get hold of a supplier for whatever it is you want to sell, and see what the best rates you can get are – don’t be afraid to ring round quite a few to get the best deal. If the eBay prices you’ve seen are higher than the supplier’s, then you’re set.

Step 4: Start small: Don’t throw thousands at your idea straight away – get started slowly, see what works and what doesn’t, and learn as you go. Remember that it’s very cheap to try out even the craziest ideas on eBay, and who knows, they might just work!

Step 5: Test and repeat. Keep trying different strategies until you find something that works, and then don’t be ashamed to keep doing it, again and again. The chances are that you’ve just found a good niche.

Step 6: Work out a business plan: A business plan doesn’t need to be anything formal, just a few pages that outline the market opportunity you’ve spotted, your strategy, strengths and weaknesses of the plan and a brief budget. This is more for you than it is for anyone else.

Step 7: Invest and expand: This is the time to throw money at the problem. Buy inventory, and start spending more time on your business. Set a goal number of sales each week, increasing it each time.

Step 8: Make it official: Once you’ve made a few thousand dollars worth of sales, you should really register yourself as a business. Don’t worry, it’s not expensive or hard to do – a lawyer is the best person to help you through the process.

Step 9: Automate: You’ll probably find that you’re writing the same things again and again in emails or item descriptions. This is the time to give up on the manual method and turn to automated software that can create listings for you, and respond to completed auctions and payments with whatever message you provide.

Step 10: Never give up: Even when it looks like it’s all going wrong, don’t stop trying until you succeed. If you keep working at it then you’ll almost always find that you make a real breakthrough just when things are starting to look desperate.

Once you get into the swing of things, you might start thinking that you should quit your job and take up eBay selling part time. But it’s not always as easy as that – there are all sorts of factors that you need to consider. The next email will weigh up the case for and against taking up eBay full-time.

eBay – Part Time or Full? How to Decide.

Going full-time as an eBay seller is living the dream: making a real income, working from home, being your own boss and all the rest of it. It’s the promise of a million scams, and it’s finally come true – at least for some.

What they don’t tell you in the success stories, though, is that becoming a full-time eBay seller is by no means for everyone. You really, really ought to try it part-time before you even consider taking it up full-time, and even then, caution is advisable. Before you burn your suit, here’s a list of questions you should ask yourself.

How Much Do I Earn From eBay Now?

Work out how many hours a week you spend doing eBay-related things (be honest here), and divide it by the average amount of profit you make in a week. If you were doing full-time hours, would you earn as much as you earn now?

Do I Have a Good Job?

Think about what you might lose if you give up your job to focus on eBay. If you’re in a well-paid job with good promotion prospects then it’s well worth reconsidering: you might get a few years down the line and wish you’d stayed in your traditional job, as you’d probably be the CEO by now.

Would I Really Make Much More Money?

Unless you’re selling a large quantity of small goods, most of what you do on eBay will be waiting for auctions to end – and you can wait at work just as easily as you can at home. This is why whether you would make more money on eBay really depends on what kinds of items you’re selling – for low value items, going full-time could be a good move. For high-value ones, the chances are you’ll hit the limits of how much money you have to invest in inventory long before you hit the limits on your time.

Is my Home a Good Place to Work?

Quite apart from anything else, you might find that the dream of home working is more of a nightmare in reality. People can start to depend on you to get things done that need to be done during the day. If you have a wife and children then they can resent the fact that you’re in the house but refuse to have anything to do with them for large parts of the day. Giving in to any of these things and stopping work for a while will cause your profits to fall.

Can I Survive if it All Goes Wrong?

In the end, would you be able to get by if you had a month or two where you sold literally nothing? Or would you be desperately looking around for a job and cursing the day you ever discovered eBay? That’s the real test.

If you made it through all these questions, then I guess you’re cut out for the eBay life – and even if you didn’t, you’d be surprised just how far you can get part-time. In our next email, we’ll show you how to think like the eBay elite: the PowerSellers.
How to Think Like an eBay PowerSeller.

So what’s a PowerSeller? PowerSellers are the people on eBay who’ve made it, recognisable by the little ‘PowerSeller’ badge next to their name. You’ve probably seen these people around – and to succeed on eBay, you want to think the way they do.

How to People Get the Right to Call Themselves PowerSellers?

eBay gets to decide who can be a PowerSeller and who can’t, and they have strict requirements. To get in at the minimum PowerSeller level, you must have a feedback rating of at least 100 (minimum 98% positive) and sell at least $1,000 worth of items every month for three months in a row. There are different levels of PowerSeller membership as you sell items of greater value: $1,000 total is bronze, $3,000 is silver, $10,000 is gold, $25,000 is platinum and $125,000 is titanium.

If PowerSellers ever fail to meet the required amount of sales, or their feedback falls below 98% positive, then they lose their PowerSeller status. In short, the only people who get to be PowerSellers on eBay are the people who have been successful for a good while, and are on track to stay that way.

The Shop and the Marketplace.

This is the most important part of understanding how PowerSellers think. They don’t see what they’re doing as being some random bazaar, or a hobby – instead, they see themselves as a business.

Put it like this. If you run a stall in a marketplace, the chances are that you have a general area of business, but you mostly just sell whatever you can get your hands on that week. If your dodgy buddy got his hands of a job lot of something at a discount, then that’s what you’ll be selling. This might be fun – and when you have a good week, you’ll have a really good week – but it’s no way to run a real business in the long-term.

PowerSellers think far more like shops. They sell the same things again and again, every week – regular stock for regular customers. They do ‘boring’ business things like keep inventories and budgets. They know what they’re going to be selling, how much they buy it for and how much they expect to sell for. Just like a real shop, there can be hard times sometimes, but their income is stable and their business can grow slowly.

The best advice I can give you on thinking like a PowerSeller is this: don’t take long-term risks for short-term gain. Look after your reputation, manage your selling properly, provide good customer service and the rewards will come to you in due course. And you’ll get a little badge next to your name that makes people trust you more!

One possibility that you might have realised so far is what eBay can do for any other businesses you might have. Remember, millions of people visit eBay every day – why keep everything separate when you’re starting to tap into that kind of power? The next email will show you a few ways you can use eBay to grow your other businesses.

How to Use eBay to Grow Your Other Businesses.

Most of the people who make money from eBay don’t actually make all of that money on eBay. There are all sorts of ways you can use eBay to give your existing businesses a helping hand.

The Supply Side.

If you have any leftover stock or used items from another business you run, then why not sell them on eBay? You can make this a regular thing, using it to get rid of things that won’t sell for the premium you ask for in a shop, or items that are no longer in demand in the town or city where your business is based.

You can really make a lot of money this way, if you know what you’re doing. You will, of course, already be an expert in the items you’re selling, as you use them in your business, and you’ll know that the items are of high enough quality to be sellable. This is a whole new market for your old inventory!

Not only that, of course, but remember that your good eBay reputation will make you a great buyer! If there’s ever anything you want to get for your business, the chances are you’ll be able to get it on eBay for a discount.

The Sales Side.

Here, though, is where the true power of eBay lies. eBay give you an ‘About Me’ page, where you can write anything you like and link anywhere you like. This means that you can get traffic to your business’ website by linking to your website from your About Me page and linking to your About Me page from each auction.

To create an About Me page, just click on ‘Community’ on the toolbar, scroll to the bottom of the page, and click ‘Create an About Me page’. You then get the option to either enter your own HTML or let eBay guide you through the process. All you need to do is write a little about your website, link to it, and you’re done – you’ll notice that more people start to come to your site straight away.

There are thousands of people who swear by this technique to drive traffic from eBay to their website – with a little persuasive sales copy on your site, they say, you can sell directly to buyers, cutting out the eBay middleman. What’s more, all the traffic you’ll get will be targeted – because the people who click through were interested in your auction to begin with.

This can be a really powerful technique, especially if you’ve already got an e-commerce site. Even if you haven’t, you might find it worth your time to set up a website that does nothing but list your eBay inventory with a few dollars off each item, with a PayPal ‘Buy Now’ button for each item. Then simply make the link to your About Me page read ‘Visit my website for even more bargains!’, and you’re done.

Now that you’ve seen how to drive visitors to your website, maybe you’d like a little help getting your auction in front of buyers. That’s why our next email will show you the secrets of taming the eBay search engine.
Taming the eBay Search Engine.

If you know what you’re doing, you can quickly find what you’re looking for on eBay – and the more you know about how buyers find you, the easier you’ll find it to be found. Here are a few golden searching rules.

Be specific: If you’re searching for the first edition of the original Harry Potter book, you’ll get further searching for ‘harry potter rowling philosopher’s stone first edition’ than you will searching for ‘harry potter’. You’ll get fewer results, but the ones you do get will be far more relevant.

Spell wrongly: It’s a sad fact that many of the sellers on eBay just can’t spell. Whatever you’re looking for, try thinking of a few common misspellings – you might find a few items here that have slipped through the cracks.

Get a thesaurus: You should try to search for all the different words that someone might use to describe an item, for example searching for both ‘TV’ and ‘television’, or for ‘phone’, ‘mobile’ and ‘cellphone’. Where you can, though, leave off the type of item altogether and search by things like brand and model.

Use the categories: Whenever you search, you’ll notice a list of categories at the side of your search results. If you just searched for the name of a CD, you should click the ‘CDs’ category to look at results in that category only. Why bother looking through a load of results that you don’t care about?

Don’t be afraid to browse: Once you’ve found the category that items you like seem to be in, why not click ‘Browse’ and take a look through the whole category? You might be surprised by what you find.

Few people realise just how powerful eBay’s search engine is – a few symbols here and there and it’ll work wonders for you.

Wildcard searches: You can put an asterisk (*) into a search phrase when you want to say ‘anything can go here’. For example, if you wanted to search for a 1950s car, you could search for ‘car 195*’. 195* will show results from any year in the 1950s.

In this order: If you put words in quotes () then the only results shown will be ones that have all of the words between the quote marks. For example, searching for Lord of the Rings won’t give you any results that say, for example Lord Robert Rings.

Exclude words: Put a minus, and then put any words in brackets that you don’t want to appear in your search results. For example: Pulp Fiction -(poster,photo) will find items related to Pulp Fiction but not posters or photos.

Either/or: If you want to search for lots of words at once, just put them in brackets: the TV example from earlier could become ‘(TV,television)’, which would find items with either word.

Don’t get too tied up learning the ways of the search engine, though: a surprising number of eBay users don’t search at all, preferring to look through eBay’s category system and save their favourites in their browser. The next email will show you how to make sure these people can find you too.
How to Choose the Right eBay Product Category.

Some people think it’s easy to choose the right eBay category, and often it is. Sometimes, though, it might not be quite clear exactly what to go for.

Why is it Even Important?

Plenty of people use the category system to find items, when they’re not looking for something specific. If your item is listed in the wrong category – or you’ve just given up and listed it in ‘Everything Else’ – then these people aren’t going to find your auction.

Also, listing items in the wrong categories is against eBay’s rules, and eBay say they will remove any auctions that are wrongly categorised. They don’t often actually do this, but it’s not worth the risk – especially since breaking any rules can cause them to penalise your account, including losing PowerSeller status if you have it.

So What Can You Do?

eBay will suggest categories for you when you sell your item, if you type in a few words to describe the item on the category selection page and click ’search’. You can make the best of this feature by typing in exactly what your item is, with brand name and model number (if any), so that eBay can find the best category for you.

If that doesn’t work for you, then search yourself for items like yours, and pay attention to which category most of them seem to be in (you can see this near the top of each item’s description page). Try different words and see which ones come back with the most results. You can also browse through all the available categories from eBay’s front page.

Remember that the more specific the category is, the better – use as many subcategories as are appropriate. Don’t just list your HP laptop in the ‘Computers’ category, for example – list it in ‘Computers Laptops HP’. Don’t worry: your item will still appear in the ‘Computers’ category, as well as ‘Computers Laptops’, because items listed in subcategories are always listed in every category above.

Take some time to look through all the categories and get familiar with the way eBay as a whole is laid out. After all, that’s better than getting a few months down the line and finding that you still think of eBay’s category system like it’s some kind of scary jungle.

What if More Than One Category Fits?

Don’t worry, eBay have you covered. For a small extra fee, you can list your item in an extra category, to increase the number of potential buyers who will see it. This isn’t always worth it, though – some items only really fit properly in one category, and listing them in extra categories is just a waste.

Once you know where to list your item, the next step is to write your auction’s title. The title is the most important thing about your auction – the difference between a good title and a bad title can be the difference between $10 and $100. That’s why I’ll take you through the dos and don’ts in the next email.
eBay Title Writing Tips.

Trying to be help your buyers find your auctions can be a truly daunting task. Most people only search eBay by title, not by description, and that means that you only have those 55 characters of the title to cover all the possible search terms. That’s not easy. In this email, I’ll give you a few pointers.

Don’t bother with eBay clichs: There are plenty of eBay auction titles that say things like Super rare camera wow look low price. These are stupid things to put in your title, as no-one is going to search for them.

Think like a buyer: If you were looking for your item, then what exactly would you type into that box? If you think it’d help, try searching yourself to find someone else selling your item. What were the first things you thought of typing?

Think like other sellers: Keep an eye on which sellers are doing best with items like yours, and try to copy their title styles – if it works for them, it can work for you.

Be specific: You should be sure to write the item’s brand and specific model number in the title, as people will often search only for this information. Make sure that you also say exactly what the item is.

A Few Examples.

Here are a few examples of good titles. They’re real, and they’re on eBay right now, making their sellers money. So what makes them good?

Dell Latitude Laptop P3 500mhz Notebook PC Computer

If you know about computers, you’ll know instantly what this auction is selling. It has manufacturer (Dell) and product line (Latitude), followed by a few technical specifications (P3 500mhz is the processor speed). Notice also that the title includes the four words ‘laptop’, ‘notebook’, ‘PC’ and ‘computer’, as the seller wants people looking for any of those words to see his auction.

OASIS Don’t Believe the Truth CD Album (New)

This auction for a CD is well formatted: it gives the artist name in capital letters, followed by the album name. It then manages to include the two key words ‘CD’ and ‘album’, as well as the word ‘new’ – that means that anyone searching for ‘new oasis cd’, ‘oasis new album’ and so on will find this auction.

1840 Penny Black stamp, certificate, four margins

Here’s a slightly more obscure one, from the exciting world of stamp collecting. A penny black is one of the oldest and most famous stamps. It uses a few key words that collectors will consider important: ‘four margins’ indicates that the stamp has been cut out with some margins around it and so isn’t damaged, and ‘certificate’ tells you that the item has a certificate of authenticity – it’s a real penny black. Remember to use every bit of space to squeeze in as much important information as you can in the title.

So now that you’ve written a winning title, you need to start on a great description. The next email will show you how.
eBay Description Writing Tips.

Once you’ve drawn the buyers in with your title, the next thing to do is to tell them all about your item with the description. But just what should you write in your description?

At its heart, your item description is an ad. Without making it too obvious, you should be writing sales copy. You’re trying to get buyers excited about your products, and that’s usually hard – but on eBay, if you have the right thing to sell and give enough details, the buyers almost excite themselves.

Technical Details.

Include every technical detail you know, including the item’s manufacturer, its condition, how big it is, where and when it was made, its history, and anything else special about it. Don’t be too boring, though: the best descriptions are written in friendly, conversational language, and show a real knowledge of the item. Whatever you do, make sure you tell the truth!

Remember that most of the people who’ll be buying your item will be just as knowledgeable about it as you are, if not more – this is their hobby, and they’re experts. Don’t feel like you need to explain the basics of the item: just go into as much technical detail as you can. As a rule, don’t write anything in the description if you don’t know what it means, as the chances are someone will, and if you’ve got it slightly wrong then you’ll look like you don’t know what you’re talking about.

Interesting Details.

You might find that you enjoy writing a few things about how you got the item, why you’re selling it, and who you think might like it. This isn’t strictly necessary, but it gives your auctions some character and a personal touch, and can make people more likely to trust you. People might wonder what you’re doing selling 500 CDs all at once, and if you tell them the reason, then they’ll feel reassured that nothing dodgy is going on. If you’re selling them because you’re having a baby and you need the space, just say so.

Write as Much as You Can.

Leave nothing out of your description, even if that seems to you like it makes it cumbersomely long. There is no way you can be too thorough: someone, somewhere will appreciate that you took the time to write the extra information.

Don’t assume that anyone who wants extra information will email you to ask a question: many buyers are shy and won’t do it. Think of questions that buyers might have and add the answers to your description, as people generally tend to ask the same questions over and over again.

Each time a buyer does email you with a question, you should both answer their question and update your description so that it will include the answer next time. If people ask questions that are answered in the description, try putting these parts of the auction on a line alone, or in bold, to make them easier to notice.

In the next email, we’ll focus on increasing the number of buyers who respond to your auctions.
10 Tips for Increasing Your eBay Response.

So you’ve got the buyer in front of your auction, and they’ve read the description. They’re must be interested, or they wouldn’t be looking but just how can you push them over that line and make them leave a bid? Read on for some tips.

Improve your picture: In all that description writing, you might have missed the vital importance of your item’s picture. A picture with bad lighting or an intrusive background looks amateurish and won’t make anyone want to buy from you.

Add an About Me page: You’ll be surprised how much you can reassure bidders just by creating an About Me page and putting a little bit about yourself on your business on there. You can also have a few special offers there for people who bother to look at the page, and let people subscribe to your mailing list so that you can email them updates.

Use SquareTrade: Signing up at SquareTrade and displaying their logo on your auctions shows that you are committed to have them resolve any disputes that arise. You always see this on PowerSellers auctions – it makes you look more professional.

Write terms and conditions: Have the ’small print’ clearly visible on all your auctions, giving details of things like shipping times and prices, your refund policy, and any other business practices you might have. This helps build confidence with buyers.

Show off your feedback: Copy and paste a selection of the feedback comments you’re most proud of to each item’s description page, instead of making bidders go and look for it. If you have 100% positive feedback, be sure to write that on every auction too.

Add NR to your titles: If you have extra space in a title, put ‘NR’ (no reserve) on the end. Bidders prefer auctions that don’t have a reserve price, and doing this lets them see that yours don’t.

Benefits not features: Make sure your description focuses on the benefits that your item can give to the customer, not just its features. This is a classic sales technique. If you have trouble with this, remember: ‘cheap’ is a feature, ’save money’ is a benefit.

List more items: If you want more people to respond to your items, then list more items! You might find you have better like listing items at the same time, instead of one-by-one. There’s no need to use a Dutch auction – you can just keep two or three auctions going at once for an item you have more than one of in stock.

Accept unusual payment methods: To reach those last few buyers, accept payment methods that many sellers don’t, like cheques.

Buy some upgrades: The best upgrade is the most expensive one, which makes your item appear first in search results. In crowded categories, you might find that this is worth the money.

Once you’ve got some buyers, you want to keep them coming back to you. The next email will show you how to turn one-time buyers into long-term customers.
An Introduction to Bidding and Buying on eBay.

Have you noticed that whenever you open a newspaper, watch the TV or have a conversation, people seem to be talking about eBay? If you’ve never used it and you’ve no idea what it’s all about, then the chances are that you’re starting to feel a little left out. But don’t worry! This email contains everything you need to know about the basics of bidding and buying on eBay.

So What is eBay?

eBay is an online auction website – and not just any auction site, but the biggest one in the world. If you know how an auction works, then you already know how roughly eBay works. Someone adds something they want to sell to the site, and then buyers come along and place bids on it. The highest bid wins the item! It’s that simple.

eBay being an online auction makes a big difference, though. Buying and selling are not reserved for any elite. eBay accept almost any item, no matter how small, and will then advertise it on their sites all over the world. It’s a powerful combination of an auction and a slightly chaotic marketplace.

What is Bidding?

Bidding is when you say how much you will pay for an item in an auction. Bidding on eBay, however, doesn’t work in exactly the same way as a normal auction, at least in theory. On eBay, you tell the site what the maximum you are willing to pay for each item is, and then eBay places the bids on your behalf. That means you could say you were willing to pay up to $100 for something and only have to pay $50, if that was the highest maximum bid anyone else placed.

It’s not as complicated as it sounds – the best way to get used to it is to give it a try. First, the best thing to do is to go to the eBay website designed for your country. If you don’t know the address for it, just go to www.ebay.com and it will tell you there. Now, on the front page you should see a big box marked ’search’: just type in anything that you’d like to buy there.

Wasn’t that easy? Now you should have a list of items for sale in front of you, along with how much people are currently bidding for them and the time when bidding ends for each item. If you click one of these, you can read the description, and then – if you’re happy with the item and happy to pay more than the current highest bidder is – you can bid!

How Do I Bid?

Go ahead and scroll down to the bottom of an item’s description page, and type the maximum you are willing to pay (your maximum bid) into the box. Then simply press the ‘place bid’ button – you will need to sign in once you press the button, or go through a quick registration process if you don’t have an eBay username).

If someone else’s maximum bid on that item is higher than yours, then eBay will tell you and give you the opportunity to bid again. Otherwise, you’re now the new highest bidder! All you need to do now is wait until the end of the auction – if someone else outbids you, then eBay will email you and you can bid again.

All sounds great, doesn’t it? But by now you might be wondering whether a site as chaotic as eBay can really be all that safe to buy from. That’s why the next email in this series will be about your rights when you buy from eBay.
Your Rights as an eBay Buyer.

When you buy things on eBay, you pay the seller before they send you anything. This means that you, as a buyer, are vulnerable to all sorts of problems. You might not get the items you have paid for, or they might be damaged or faulty. Luckily, you have two very important rights when you buy on eBay.

The Right to Receive Your Item.

Maybe the seller never sent the item, or maybe it got lost in the post. Whatever happened, you paid for the item. If it doesn’t arrive in the post as described, you have the right to a replacement or a refund, whether it’s the seller’s fault or not.

The fact that you bought something on eBay doesn’t mean that you don’t have the exact same rights that you would have if you bought it in a shop (these rights are pretty much the same all over the world). Plus, under eBay’s rules, the seller isn’t allowed to change their mind about selling you the item: once the auction ends, it becomes a contract – you must buy and they must sell, or face eBay’s penalties.

The Right for Your Item to Be as Described in the Auction.

Sometimes sellers don’t wrap items properly, and so they get broken. Occasionally they write descriptions that are misleading or just plain wrong to begin with, leaving out vital details that would have caused you to change your mind about buying. If this happens to you, you again have the right to a replacement or a refund.

So How Do I Use My Rights?

First, you should take it up with the seller – most will be responsive, as do not want to have their reputation damaged when an upset buyer leaves negative feedback for all their future buyers to see. If that doesn’t work, report them to eBay.

While eBay don’t have many people handling complaints, they do have a relatively effective set of automatic process to handle common problems buyers and sellers have with one another.

Finally, if that doesn’t work, then you should seek advice from consumer groups in your country, and as a last resort from the police. You should never have to get this far, though: problems on eBay that can’t be resolved easily are extremely rare.

Don’t Be Too Quick.

Remember not to get too annoyed and be unfair to the seller: nice sellers have agreed to give me refunds for undelivered items, only for me to find out a few weeks later that they were being held for me at the post office! Always try your best to communicate and think of everything that might have gone wrong: eBay works best when buyers and sellers sort out their problems together, instead of reporting each other to the authorities straight away.

More often that not receiving what they paid for, buyers have an altogether different problem: they knew what they were paying for, but didn’t realise that what they were paying for was overpriced, low quality or a scam. The next email will give you a list of tips on how to avoid being ripped off on eBay.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How to Check an eBay Seller’s Reputation (and Why You Should Do It).

When you buy something from an eBay seller, you are giving them your money and hoping that you will get something in return. However many guarantees of safety eBay might make to you, nothing is certain: if you just give your money to scammers all the time without doing any checks then the chances are you won’t get all of that money back.

That’s why you should always check the seller’s reputation, or ‘feedback rating’. This is a quick and easy-to-read summary of their history as an eBay seller, which gives you some idea of whether or not you should trust them with your money. Buying anything is a calculated risk: you want to minimise that risk.

How to Check Feedback Ratings.

On each item’s description page, there is a box in the top-right hand corner about the seller, with the title ‘Seller information’. This contains the seller’s name, their feedback score, and their positive feedback percentage, as well as any stars they have earned.

Different coloured stars are given to eBay sellers depending on their rating, in this sequence: yellow, blue, turquoise, purple, red, green, shooting yellow, shooting turquoise, shooting purple, shooting red. Anyone with a ’shooting’ star is an experienced eBay member who you should be able to trust.

If you click on the seller’s name, you can get to a more detailed view of their reputation – their ‘member profile’ page. This page shows the total number of people who gave them a positive or negative rating, as well as a breakdown by time. You can also see a complete history of all the comments that have ever been left about them, with the most recent first.

What to Look For.

You might assume that anyone with a very high number can be trusted, but that isn’t always true. It is more important to look at their positive feedback percentage – and you should really consider anything below 99% to be a red flag and investigate further.

Take a look through the first visible page with the most recent transactions: are there any negative comments? What do they say? Take others’ experiences into account, as they could happen to you if you deal with this person. Be careful not to punish sellers unfairly, however, if they did bad things in their past on eBay but have improved since. You should look at the breakdown by time and ignore any negative feedback that was left a long time ago. Equally, though, you should sit up and pay attention if a seller seems to have been left an out-of-character amount of bad feedback in the last month or so.

Now that you know who to trust, it is worth learning a little more about how the different kinds of auctions work, so that you don’t accidentally slip up and make yourself and your feedback page look bad. Our next email will be about the different kinds of auctions you can expect to encounter during your time on eBay.
Understanding the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay. There are many people who don’t like the idea that their item might sell for a far lower price than they intend. Equally, there are people who have hundreds of the same item and don’t want to sell them individually. This email gives you an overview of the different kinds of auctions and how to spot them.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: you bid, others outbid you, you outbid them, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that you will be told if your bid has not met the reserve price set by the seller. If no-one is willing to meet this price, then the auction is cancelled, and the seller keeps the item.

You can spot these auctions by looking out for ‘Reserve not met’ or ‘Reserve met’ written next to the current bid on an item’s description page.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. A seller might add a Buy it Now button to a normal auction, meaning that you can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that you can negotiate a price to someone who offers their items using Buy it Now, which could be a great way to get a bargain on things that don’t seem to be selling.

Fixed price auctions are easy to spot, as they have a little ‘Buy it Now’ logo either next to or instead of the current number of bids on the search listings page.

Multiple Item (‘Dutch’) Auctions.

These are auctions where a seller is selling more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that they say how many they have, and offer them at a fixed price. You can enter how many you want and then just click Buy it Now to get them.

After all this, you might find yourself facing a dilemma: when you have the option, should you bid, or should you just use Buy it Now and save yourself the hassle? That’s what the next email will be about.
When to Buy Now and When to Bid.

You will often find yourself facing the choice of whether to pay a fixed price or keep on bidding. This choice might be presented to you in a single auction, or you might be choosing between different auctions of the different types. So should you use that ‘Buy it Now’ button or keep on trying to outbid everyone else? It’s all a question of weighing up the advantages and disadvantages.

Buy it Now.

- The Advantages.

When you use Buy it Now, you know the asking price and you can take some time to decide whether to pay it or not – you can even negotiate. You don’t need to keeping your eye on the auction, or get caught up in the last-minute bidding frenzy that is now inevitable on any popular item. Not only that, but the seller will be happy to get a fixed price for their item, and they’re likely to nicer to you than usual. Some sellers can be a little resentful when they feel that you got a little too much of a bargain on their item.

- The Disadvantages.

You will almost certainly pay more for the item, especially with more expensive items. Also, it takes some of the fun out of eBay. Aren’t you there for an auction, after all? If you want to pay a fixed price then there are thousands of online stores you could be visiting. It’s like pressing ‘collect’ instead of ‘gamble’ on a fruit machine: it’s the boring option. But then, maybe that’s what you want.

These rules are relatively constant: there are few times when using Buy it Now would allow you to get something cheaper, or when bidding would be an easier way to do it. In the end, as with so many things in life, it’s a simple question of price vs. convenience, and it’s up to you.

There are those times, though, when the strategic use of the Buy it Now button can be a useful tool to help you outwit your competition. If the current bid is almost as high as the Buy it Now price, then why bid higher and keep the contest going? Clicking that button is a no-brainer. The same goes for times when a seller has, for some reason, set the Buy it Now price only slightly higher than their starting price for bids. Why bother to go through all the hassle of bidding?

You might also find that there are times when you should leave the Buy it Now button as a last resort: it can be a useful way of ending last-minute contests with a decisive ‘this is mine’ gesture.

In fact, there are all sorts of tricks you can use on eBay, if you want to get ahead of the game. Remember that most buyers on eBay are casual, and don’t know what they’re doing: a little knowledge can go a long way in getting you an advantage. Our next email will have a few tips and tricks for you.
eBay Auction Buyer’s Tips and Tricks.

eBay isn’t just an auction and a marketplace: often it can feel quite a lot like a game. Like any game, you can get ahead if you think strategically, using your head to outwit the other buyers and get the best price. Here are a few things you can try.

Shop in the Summer.

This is simple, but effective. Summer is the quiet season on eBay – almost everything sells for less. While everyone else is out enjoying the sun, invest a little time to find some real bargains.

Beat Them by a Few Cents.

Outbid people by a few cents instead of a few dollars – if they don’t check back before the auction ends, then you will be the winner. To avoid people using this tactic on you, though, always bid strange, hard-to-guess amounts instead of round numbers.

Play Dirty.

If you know when the auction ends, you can get in there at the very last second and outbid your rivals. The chances are that they won’t have the time to sit in front of the auction waiting for it to end – as a rule, he who stays wins. If someone else does retaliate at the end of the auction, though, try not to get carried away in those last few seconds and end up paying too much!

Take Risks.

This is a strategy for the braver eBay buyer. All of the advice you will see for eBay beginners tells you to buy items that have good pictures, clear descriptions, trustworthy sellers and all the rest. If you’re brave, why not take a risk and do the exact opposite?

Many buyers won’t want that item from the seller with a feedback rating of 5, no picture and a one-line description. If you take a calculated risk and bid anyway, you might be able to make a tiny bid and win by default. There are people on eBay who make their living from winning auctions like these, taking good pictures of the item, writing a good description and then reselling it at a huge profit. Be careful, though: do this for long enough, and you will inevitably lose your money at some point. It’s especially unwise to try it with very high-value items.

Avoid Bidding Wars.

There are few things on eBay that are so rare that you’ll only see them once and never again. There are usually quite a few sellers who have an item. What’s more, they will generally have more than one to sell, even if they haven’t listed them all at once. Always check your seller’s history to see whether they sell your item all the time – and if they do, then wait for the next one instead of bidding to the skies.

Now, there may come a time in your eBay life when you realise that you’ve screwed up your bid, and you wish there was an ‘undo’ button. Here’s the good news for you: there is! The next email will be all about withdrawing your eBay bids.
When and How to Withdraw Your eBay Bid (and Why You Might Not Want To).

eBay are a little strict about letting you withdraw your bid. They call it a ‘bid retraction’, and have a stringent set of conditions that you must meet before you are allowed to do it. Here are eBay’s three acceptable reasons for withdrawing a bid.

You made a typographical error: This means that you accidentally typed the wrong amount into the bid box, bidding a far higher price than you meant to. This can be scary: imagine bidding $100 and accidentally adding an extra ‘0′! You are entirely allowed to withdraw your bid in this situation, and bid again if you want to.

The item’s description changed: If you bid on something and then the seller updates the description, you have the right to withdraw your bid. It wouldn’t be fair, after all, to force you to take something that you now realise you don’t want.

The seller is uncontactable: If emails to the seller bounce and they don’t answer their phone, then the auction obviously can’t continue, and you can cancel it.

So How Do I Retract My Bid?

eBay hide away the bid retraction form a bit, because they don’t like people using it. You can find it by going here: http://cgi1.ebay.com/aw-cgi/eBayISAPI.dll?RetractBidShow.

Now all you need is the item number from your auction: this can be found on the item description page’s top right corner. If you can’t see it on the page, look in your browser’s title bar, and in any emails eBay have sent you about your bid on the item. Choose one of the three allowed reasons, click ‘retract bid’, and you’re done.

Are There Any Consequences?

Well yes, there are. The more unethical among you might have considered that you could just cancel bids anytime you feel like it by saying that you accidentally entered the wrong amount. eBay are one step ahead of you. Each time you retract a bid, it is counted on your feedback page for all to see – and anyone with a lot of retracted bids looks more than a little dodgy. eBay also say that abusing the bid retraction feature could get you banned.

So is there a way to retract your bid without facing a penalty? There is if your seller is nice, and most are. Sellers can cancel bids on their auctions at any time, and if you email them with a half-decent excuse then most will be more than happy to do this for you. After all, it’s not in their interest for their item to go to someone who won’t like it, as you might leave negative feedback.

Of course, retracting your bid should still be a rare thing: you won’t win auctions that way! If you’ve followed us this far, the chances are you’ve won an auction by now, or you’re close – but you might be a little puzzled about what to do next. Our next email will give you a few pointers.

why-muscles-get-sore

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

7 Diet Secrets Of The Stars
Benefits Of Stretching
Benefits Of Boxing Training For Fitness
Benefits Of Cardio Interval Training
Benefits Of Cardio Training
Benefits Of Detoxing For Fitness And Health Txt
Benefits Of Fish Oil For Fitness And Health
Benefits Of Liguid Vitamins
Benefits Of Resistance Traininq,
Benefits Of Soy Protein
Benefits Of Takinq A Multivitamin
Benefits Of Using A Stability Ball In Vour Training
Benefits Of Whey Protein
Cross Training For Fitness And Fatlqss
Exercise And Arthritis
Exercise And Cellulite
Exercise And Hypertension,
Exercise And Pregnancy
Exercise And Type2 Diabetes
Heart Monitors
How To Read Food Labels
Importance Of Warming Up Before Exercise
Ouick Tips To 6oost Your Metabollsm
Stavina Motivated To Exercise
The Importdnce Of Resistance Training For Wornen
The Importance Of Working Your Core Musde
Why Muscles Get Sore
Why You Can’t Spot Reduce
Your Thyroid And WeightlossBenefits of Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

Benefits of Cardio Interval Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the persons overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call the triple threat. These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the hearts health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your hearts sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or package of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of repeated segments that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.
Benefits of Cardio Training

Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.Benefits of Detoxing for Fitness and Health

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

1. Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take ounce of alkaline everyday to see positive results on your body weight.

4. The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

5. The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynauds disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, its in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.

Benefits of Liquid Vitamins

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages if there are any? Read on and find out.

Better or Easier Absorption for Kids
Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.

This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective
Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins
Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or theyll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants Vitamins A, C and E are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids
One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

Its vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?
Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as its one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesnt mean its bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice
At the end of the day, however, its still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Benefits of resistance training

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. Whats all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable if not better source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness easily digestible at that bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesnt take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyones low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve ones diet.
Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. Multivitamins A Ticket to Daily Health

An increasingly number of the worlds population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.

An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimers disease can be effectively prevented by a regular combination of Vitamin C and E intake.

Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.

Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.

As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.

Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.

Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.

While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.Benefits of Using a Stability Ball in Your Training

If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.

What Is a Stability Ball?

This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.

This exercise tool is also sometimes called as the physioball or the Swiss Ball.

The good thing about using the stability ball is it reduces the perception of working in training, especially for beginners. It gives some element of play as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About?

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the Gymnastik. Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

What Are the Benefits of Using a Stability Ball?

The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how deep or into the core these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball. Benefits of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cows milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and thats why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you cant truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Cross Training for Fitness and Fatloss

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a mans fatty tissue is bigger than 14% up to 15% of his body mass, or if a womans is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the ever reliable result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into work metabolism, the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a persons conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

Exercise and Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the synovium provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of osteoarthritis or rheumatoid arthritis.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!
Exercise and Cellulite

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled fat cells and subcutaneous connective tissues beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an orange peel look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individuals cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

Exercise and Hypertension

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a myocardial infarction. A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity particularly if those changes could make large and sudden demands on your circulatory system check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patients age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a dose of exercise are all critical. One persons healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant womans condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant womans life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant womans visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of cardiovascular disease, and perk up health and welfare in general is exercise.

In spite of that, in todays inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a dyed-in-the-wool sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly health club memberships, or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

Heart Rate Monitors

Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with todays multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats.

What is a Heart Monitor
Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously. It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.

Types of Heart Monitors
Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.

Factors on Selecting the Best Heart Monitor for You

ECG-Accurate Monitors with Chest Straps Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device thats able to detect electrical activity of your heart and transmit it to the brain of the machine just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.

Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings.

Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.

Heart Monitor Features Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features for a price. Examples of such features are but not limited to heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate.

Ease of Use Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?

To Buy or Not to Buy a Heart Monitor
Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.

If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the Nutrition Facts section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount per serving.

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the % daily value that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the %daily value for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Importance of Warming Up Before Exercise

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

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copyright.Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one’s metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, I want to lose some weight, is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weightfor the better.

Importance of Resistance Training For Women

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
The Importance of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the core or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individuals core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Why Muscles Get Sore

As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.

Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints.

The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.

Flexibility is the medical term used to describe the range of a joints motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.

If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissuemuscle and connective tissuelimit the motion range.

The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.

Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.

However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise

Have you always believed on the saying, No pain, no gain? If you do, then, it is not so surprising if you have already experienced sore muscles.

The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity

Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility

Sore muscles or muscle pain can be excruciating, owing to the bodys reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.

First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.

Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.

In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.

These experiments led to the spasm theory, an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.

According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, No pain, no gain. What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

why-you-cant-spot-reduce

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

7 Diet Secrets Of The Stars
Benefits Of Stretching
Benefits Of Boxing Training For Fitness
Benefits Of Cardio Interval Training
Benefits Of Cardio Training
Benefits Of Detoxing For Fitness And Health Txt
Benefits Of Fish Oil For Fitness And Health
Benefits Of Liguid Vitamins
Benefits Of Resistance Traininq,
Benefits Of Soy Protein
Benefits Of Takinq A Multivitamin
Benefits Of Using A Stability Ball In Vour Training
Benefits Of Whey Protein
Cross Training For Fitness And Fatlqss
Exercise And Arthritis
Exercise And Cellulite
Exercise And Hypertension,
Exercise And Pregnancy
Exercise And Type2 Diabetes
Heart Monitors
How To Read Food Labels
Importance Of Warming Up Before Exercise
Ouick Tips To 6oost Your Metabollsm
Stavina Motivated To Exercise
The Importdnce Of Resistance Training For Wornen
The Importance Of Working Your Core Musde
Why Muscles Get Sore
Why You Can’t Spot Reduce
Your Thyroid And WeightlossBenefits of Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

Benefits of Cardio Interval Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the persons overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call the triple threat. These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the hearts health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your hearts sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or package of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of repeated segments that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.
Benefits of Cardio Training

Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.Benefits of Detoxing for Fitness and Health

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

1. Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take ounce of alkaline everyday to see positive results on your body weight.

4. The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

5. The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynauds disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, its in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.

Benefits of Liquid Vitamins

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages if there are any? Read on and find out.

Better or Easier Absorption for Kids
Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.

This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective
Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins
Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or theyll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants Vitamins A, C and E are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids
One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

Its vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?
Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as its one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesnt mean its bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice
At the end of the day, however, its still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Benefits of resistance training

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. Whats all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable if not better source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness easily digestible at that bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesnt take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyones low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve ones diet.
Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. Multivitamins A Ticket to Daily Health

An increasingly number of the worlds population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.

An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimers disease can be effectively prevented by a regular combination of Vitamin C and E intake.

Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.

Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.

As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.

Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.

Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.

While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.Benefits of Using a Stability Ball in Your Training

If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.

What Is a Stability Ball?

This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.

This exercise tool is also sometimes called as the physioball or the Swiss Ball.

The good thing about using the stability ball is it reduces the perception of working in training, especially for beginners. It gives some element of play as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About?

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the Gymnastik. Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

What Are the Benefits of Using a Stability Ball?

The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how deep or into the core these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball. Benefits of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cows milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and thats why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you cant truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Cross Training for Fitness and Fatloss

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a mans fatty tissue is bigger than 14% up to 15% of his body mass, or if a womans is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the ever reliable result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into work metabolism, the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a persons conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

Exercise and Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the synovium provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of osteoarthritis or rheumatoid arthritis.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!
Exercise and Cellulite

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled fat cells and subcutaneous connective tissues beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an orange peel look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individuals cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

Exercise and Hypertension

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a myocardial infarction. A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity particularly if those changes could make large and sudden demands on your circulatory system check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patients age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a dose of exercise are all critical. One persons healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant womans condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant womans life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant womans visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of cardiovascular disease, and perk up health and welfare in general is exercise.

In spite of that, in todays inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a dyed-in-the-wool sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly health club memberships, or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

Heart Rate Monitors

Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with todays multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats.

What is a Heart Monitor
Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously. It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.

Types of Heart Monitors
Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.

Factors on Selecting the Best Heart Monitor for You

ECG-Accurate Monitors with Chest Straps Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device thats able to detect electrical activity of your heart and transmit it to the brain of the machine just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.

Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings.

Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.

Heart Monitor Features Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features for a price. Examples of such features are but not limited to heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate.

Ease of Use Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?

To Buy or Not to Buy a Heart Monitor
Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.

If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the Nutrition Facts section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount per serving.

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the % daily value that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the %daily value for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Importance of Warming Up Before Exercise

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

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copyright.Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one’s metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, I want to lose some weight, is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weightfor the better.

Importance of Resistance Training For Women

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
The Importance of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the core or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individuals core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Why Muscles Get Sore

As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.

Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints.

The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.

Flexibility is the medical term used to describe the range of a joints motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.

If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissuemuscle and connective tissuelimit the motion range.

The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.

Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.

However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise

Have you always believed on the saying, No pain, no gain? If you do, then, it is not so surprising if you have already experienced sore muscles.

The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity

Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility

Sore muscles or muscle pain can be excruciating, owing to the bodys reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.

First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.

Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.

In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.

These experiments led to the spasm theory, an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.

According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, No pain, no gain. What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

Why You Can’t “Spot Reduce”

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Cant I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

28

eBay: The First 10 Years.

Yes, you read that correctly: ten years. eBay was created in September 1995, by a man called Pierre Omidyar, who was living in San Jose. He wanted his site – then called ‘AuctionWeb’ – to be an online marketplace, and wrote the first code for it in one weekend. It was one of the first websites of its kind in the world. The name ‘eBay’ comes from the domain Omidyar used for his site. His company’s name was Echo Bay, and the ‘eBay AuctionWeb’ was originally just one part of Echo Bay’s website at ebay.com. The first thing ever sold on the site was Omidyar’s broken laser pointer, which he got $14 for.

The site quickly became massively popular, as sellers came to list all sorts of odd things and buyers actually bought them. Relying on trust seemed to work remarkably well, and meant that the site could almost be left alone to run itself. The site had been designed from the start to collect a small fee on each sale, and it was this money that Omidyar used to pay for AuctionWeb’s expansion. The fees quickly added up to more than his current salary, and so he decided to quit his job and work on the site full-time. It was at this point, in 1996, that he added the feedback facilities, to let buyers and sellers rate each other and make buying and selling safer.

In 1997, Omidyar changed AuctionWeb’s – and his company’s – name to ‘eBay’, which is what people had been calling the site for a long time. He began to spend a lot of money on advertising, and had the eBay logo designed. It was in this year that the one-millionth item was sold (it was a toy version of Big Bird from Sesame Street).

Then, in 1998 – the peak of the dotcom boom – eBay became big business, and the investment in Internet businesses at the time allowed it to bring in senior managers and business strategists, who took in public on the stock market. It started to encourage people to sell more than just collectibles, and quickly became a massive site where you could sell anything, large or small. Unlike other sites, though, eBay survived the end of the boom, and is still going strong today.

1999 saw eBay go worldwide, launching sites in the UK, Australia and Germany. eBay bought half.com, an Amazon-like online retailer, in the year 2000 – the same year it introduced Buy it Now – and bought PayPal, an online payment service, in 2002.

Pierre Omidyar has now earned an estimated $3 billion from eBay, and still serves as Chairman of the Board. Oddly enough, he keeps a personal weblog at http://pierre.typepad.com. There are now literally millions of items bought and sold every day on eBay, all over the world. For every $100 spent online worldwide, it is estimated that $14 is spent on eBay – that’s a lot of laser pointers.

Now that you know the history of eBay, perhaps you’d like to know how it could work for you? Our next email will give you an idea of the possibilities.EBay Income Possibilities.

If you’ve ever read an article about eBay, you will have seen the kinds of incomes people make – it isn’t unusual to hear of people making thousands of dollars per month on eBay.

Next time you’re on eBay, take a look at how many PowerSellers there are: you’ll find quite a few. Now consider that every single one of one of them must be making at least $1,000 per month, as that’s eBay’s requirement for becoming a PowerSeller. Silver PowerSellers make at least $3,000 each month, while Gold PowerSellers make more than $10,000, and the Platinum level is $25,000. The top ranking is Titanium PowerSeller, and to qualify you must make at least $150,000 in sales every month!

The fact that these people exist gives you come idea of the income possibilities here. Most of them never set out to even set up a business on eBay – they simply started selling a few things, and then kept going. There are plenty of people whose full-time job is selling things on eBay, and some of them have been doing it for years now. Can you imagine that? Once they’ve bought the stock, everything else is pretty much pure profit for these people – they don’t need to pay for any business premises, staff, or anything else. There are multi-million pound businesses making less in actual profit than eBay PowerSellers do.

Even if you don’t want to quit your job and really go for it, you can still use eBay to make a significant second income. You can pack up orders during the week and take them down to the post office for delivery each Saturday. There are few other things you could be doing with your spare time that have anywhere near that kind of earning potential.

What’s more, eBay doesn’t care who you are, where you live, or what you look like: some PowerSellers are very old, or very young. Some live out in the middle of nowhere where selling on eBay is one of the few alternatives to farming or being very poor. eBay tears down the barriers to earning that the real world constantly puts up. There’s no job interview and no commuting involved – if you can post things, you can do it.

Put it this way: if you know where to get something reasonably cheaply that you could sell, then you can sell it on eBay – and since you can always get discounts for bulk at wholesale, that’s not exactly difficult. Buy a job lot of something in-demand cheaply, sell it on eBay, and you’re making money already, with no set-up costs.

If you want to dip your toe in the water before you commit to actually buying anything, then you can just sell things that you’ve got lying around in the house. Search through that cupboard of stuff you never use, and you’ll probably find you’ve got a few hundred dollars’ worth of stuff lying around in there! This is the power of eBay: there is always someone who wants what you’re selling, whatever it might be, and since they’ve come looking for you, you don’t even need to do anything to get them to buy it.

So you want to get started on eBay? Well, that’s great! There are only a few little things you need to learn to get started. Our next email will give you the lowdown.What You Need to Know BEFORE You Get Started on eBay.

So you’ve decided that you want to get started as a seller on eBay. There are a few things that you really need to know before you go and throw yourself in at the deep end.

What to Sell.

First off, you need to know what it is you’re going to sell: what’s your speciality? You’ll do far better on eBay if you become a great source for certain kind of products, as people who are interested in those products will come back to you again and again. You won’t get any loyalty or real reputation if you just sell rubbish at random.

When you think about what to sell, there are a few things to consider. The most important of these is to always sell what you know. If you try to sell something that you just don’t know anything about then you’ll never write a good description and sell it for a good price.

You might think you’re not especially interested in anything, but if you think about what kind of things you usually buy and which websites you go to most often, I’m sure you’ll discover some kind of interest. If all else fails mention it to your friends and family: they’ll almost certainly say Oh, well why don’t you sell, and you’ll slap your forehead.

Out of the things you know enough about, you should then consider which things you could actually get for a good enough price to resell, and how suitable they would be for posting. If you can think of something of that you’re knowledgeable about and it’s small and light enough for postage to be relatively cheap, then that’s great!

Don’t worry if you think the thing you’re selling is too obscure – it isn’t. There’s a market for almost everything on eBay, even things that wouldn’t sell once in a year if you stocked them in a shop. You’ll probably do even better if you fill a niche than if you sell something common.

Tax and Legal Matters.

If you earn enough money, you should be aware that you’re going to have to start paying tax – this won’t be done for you. If you decide to sell on eBay on a full-time basis, you should probably register as a business.

Prepare Yourself.

There are going to be ups and downs when you sell on eBay. Don’t pack it in if something goes a little wrong in your first few sales: the sellers who are successful on eBay are the ones who enjoy it, and stick at it whatever happens.

Anyone can sell on eBay, if they believe in themselves – and if you do decide it’s not for you, then the start-up costs are so low that you won’t really have lost anything.

If you’re ready to start selling, then the next thing you need to know is the different auction types, so you can decide which ones you will use to sell your items. Our next email will give you a guide.A Beginner’s Guide to the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay.

For every seller who doesn’t like the idea that their item might sell for a far lower price than they intend, there’s another who wants to shift hundreds of the same item quickly. eBay tries to cater to all tastes. This email gives you an overview of the different kinds of auctions and their advantages for you.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: buyers bid, others outbid them, they bid again, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that the buyer will be told if their bid does not meet the reserve price you set, and they’ll need to bid again if they want the item. If no-one is willing to meet your price, then the auction is cancelled, and you keep the item.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. You can add a Buy it Now button to a normal auction, meaning that buyers can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. This lets you avoid all the complications of the auction format and simply list your items for how much you want them to sell for.

Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that buyers can contact you to negotiate a price, which could be a good way to get sell some extra stock at a small discount. The only downside to reserve and fixed price auctions is that you pay a small extra fee to use these formats. In general, it is more worth using reserve auctions for higher-priced items and fixed price auctions for lower-priced ones – but remember that you can combine the two formats.

Multiple Item (‘Dutch’) Auctions.

These are auctions where you can sell more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that you can just say how many of the item you they have, and offer them at a fixed price per unit. Buyers can enter how many they want and then just click Buy it Now to get them.

Now that you know about the different types of auctions, you should make sure that the items you plan to sell don’t violate eBay’s listing policies. The next email will let you know what’s allowed and what is a big no-no. Staying Out of Trouble with eBay’s Listing Policies.

While you can sell most things on eBay, quite a few things are banned. If you try to sell any of these things then eBay will remove your auction and all bids will be void.

Here is eBay’s full list of prohibited or questionable items:

Academic Software
Airline and Transit Related Items
Alcohol (also see Wine)
Animals and Wildlife Products
Anti-circumvention Policy
Artifacts
Authenticity Disclaimers
Autographed Items
Batteries
Beta Software
Bootleg Recordings
Brand Name Misuse
Catalog Sales
Catalytic Converters and Test Pipes
Celebrity Material
Charity or Fundraising Listings
Comparison Policy
Compilation and Informational Media
Contracts and Tickets
Counterfeit Currency and Stamps
Counterfeit Items
Credit Cards
Downloadable Media
Drugs Drug Paraphernalia
Electronics Equipment
Embargoed Goods and Prohibited Countries
Encouraging Infringement Policy
Event Tickets
Faces, Names and Signatures
Firearms, Ammunition, Replicas, and Militaria
Fireworks
Food
Freon and Other Refrigerants
Gift Cards
Government IDs and Licenses
Hazardous, Restricted, and Perishable Items
Human Parts and Remains
Importation of Goods into the United States
International Trading – Buyers
International Trading – Sellers
Lockpicking Devices
Lottery Tickets
Mailing Lists and Personal Information
Manufacturers’ Coupons
Mature Audiences
Medical Devices
Misleading Titles
Mod Chips, Game Enhancers, and Boot Discs
Movie Prints
Multi-level Marketing, Pyramid and Matrix Programs
OEM Software
Offensive Material
Pesticides
Plants and Seeds
Police-Related Items
Political Memorabilia
Postage Meters
Pre-Sale Listings
Prescription Drugs and Devices
Promotional Items
Real Estate
Recalled Items
Recordable Media
Replica and Counterfeit Items
Satellite and Cable TV Descramblers
Slot Machines
Stocks and Other Securities
Stolen Property
Surveillance Equipment
Tobacco
Travel
Unauthorized Copies
Used Clothing
Warranties
Weapons Knives
Wine (also see Alcohol)

Most of this is very obvious – of course you can’t sell illegal things like drugs, pyramid schemes or stolen goods. Almost everything that is on the list is there because there is law against selling it. Some of the reasons, though, are a little strange.

The ‘autographed items’ entry, for example, doesn’t mean that you can’t sell anything that’s been autographed – it just means that you can only sell it if it comes with a certificate of authenticity. The ‘artifacts’ entry prohibits you from selling Native American graves; ‘celebrity material’ means you can’t sell unauthorised pictures of celebrities; ‘embargoed goods’ means that you can’t sell anything that comes from Cuba on and on it goes, and most of it you never need to know.

If your chosen kind of item seems to be on the list, though, and you’re concerned that you might not be able to sell it, then check the full list at http://pages.ebay.com/help/policies/items-ov.html to see whether the item is banned entirely or there are just a few restrictions.

eBay says it will remove any items that it believes violate copyright law, but in reality they don’t have that many people to monitor the site. You will generally only find that your auction gets removed if someone decides to report you – and even then, they might not get around to it.

Really, buying and selling on eBay can sometimes feel more complicated than it really is, thanks to all the rules surrounding it – not to mention the jargon. Our next email is a ‘jargon buster’, to help you learn the language of eBay.Learning the eBay Lingo.

Do you have trouble sometimes understanding when people talk about eBay? Don’t worry, some of the jargon is really obscure, and you can’t be expected to understand it until someone’s told you what it means. Here’s a little list of some of the most useful lingo to know, but you don’t need to memorise it – even the most common jargon is only used relatively rarely.

Words.

Bid: telling eBay’s system the maximum price you are prepared to pay for an item.
Dutch: an auction where more than one of an item is available.
Feedback: positive or negative comments left about other users on eBay.
Mint: in perfect condition.
Non-paying bidder: a bidder who wins an auction but does not then go on to buy the item.
PayPal: an electronic payment method accepted by most sellers.
Rare: used and abused on eBay, now entirely meaningless.
Reserve: the minimum price the seller will accept for the item.
Shill bid: a fake bid placed by a seller trying to drive up their auction’s price.
Snail Mail: the post, which is obviously very slow compared to email.
Sniping: bidding at the last second to win the item before anyone else can outbid you.

Abbreviations.

AUD: Australian Dollar. Currency.
BIN: Buy it Now. A fixed price auction.
BNWT: Brand New With Tags. An item that has never been used and still has its original tags.
BW: Black and White. Used for films, photos etc.
CONUS: Continental United States. Generally used by sellers who don’t want to post things to Alaska or Hawaii.
EUR: Euro. Currency.
FC: First Class. Type of postage.
GBP: Great British Pounds. Currency.
HTF: Hard To Find. Not quite as abused as ‘rare’, but getting there.
NIB: New in Box. Never opened, still in its original box.
NR: No Reserve. An item where the seller has not set a reserve price.
OB: Original Box. An item that has its original box (but might have been opened).
PM: Priority Mail.
PP: Parcel Post.
SH: Shipping and Handling. The fees the buyer will pay you for postage.
USD: United States Dollars. Currency.
VGC: Very Good Condition. Not mint, but close.

The chances are that you’ll find more specific jargon related to whatever you’re selling, but it’d be an impossible task to cover it all here. If you can’t figure one out from your knowledge of the subject, then type the term into a search engine, followed by the word ‘ebay’. The chances are that someone, somewhere will have seen fit to explain it.

While it’s good to be able to understand others’ jargon, avoid using it unless you really need to (for example, if you run out of space in an item’s title). Many people on eBay are not experienced buyers and you will lose them if you write a load of gobbledegook all over your auction.

By now, you’re well prepared for eBay life, and you’re probably ready to get started with that first auction. In the next email, we’ll show you how to dive in and get started.5 Simple Steps to Posting Your First eBay Auction.

It’s surprisingly simple to get started posting your very first auction on eBay. Here’s what you need to do.

Step 1: Open an eBay seller’s account.

If you’ve bought things on eBay, then you already have an account – just log in with it and click ‘Sell’ in the toolbar at the top of the page, then click ‘Create a seller’s account’. If you’ve never used eBay before, then you’ll need to open an account first using the ‘register’ link underneath the toolbar, and then click ‘Sell’ and ‘Create a seller’s account’. The eBay site will then guide you through the process. For security, this may involve giving card details and bank information.

Step 2: Decide what to sell.

For your first little experiment with eBay, it doesn’t really matter what you sell. Take a look around the room you’re in – I’m sure there’s something in there that you’re not all that attached to and could put in the post. Small books and CDs are ideal first items.

Step 3: Submit your item.

Click ‘Sell’, and you’re on your way to listing your item.

The first thing you need to do is choose a category – it’s best to just type in what the item is and let eBay choose for you. Next, write a title and description. Include key words you think people will search for in the title box, and all the information you have about the item in the description box.

Now set a starting price. $0.01 is the best starting price, as it draws people in to bid who otherwise wouldn’t, and items will almost never finish at such a low price. The next thing to set is the duration of the auction: 3, 5, 7 or 10 days. This is up to you: longer sales will usually get more bids, but will also seem to drag on forever. If you’ve taken a picture, add it now – items with pictures always sell for more. Finally, tick the payment methods you will accept (just PayPal is best for now), and where you will post to (limit yourself to your own country to begin with). Submit and you’re done!

Step 4: Wait for it to sell.

This is just a matter of sitting back and letting eBay do its thing – buyers will find your item and leave bids on it. Some bidders might email you with questions about the item, and you should do your best to answer these questions as quickly as you can.

Remember that if your item doesn’t sell then you can list it again for free.

Step 5: Collect payment and post it.

eBay will sent your buyer emails guiding them through the process of sending you payment for the item. Make sure you have the money before you send anything.

Once you’ve got the payment, all you need to do is pack the item for posting (make sure to use some bubble wrap), take the buyer’s address from the confirmation email eBay sent you, and write it on the parcel. Put some stamps on, post it, and you’re done!

I hope you enjoyed selling your first item. Now that you’re starting to get into it, the next email will give you a checklist of things you need to do to be a successful seller.
An eBay Seller’s Checklist.

Being a seller is a lot of responsibility, and sometimes you might feel like you’re not doing everything you should be. This simple checklist will help you keep on top of things.

Have you found out everything you possibly could about your items? Try typing their names into a search engine – you might find out something you didn’t know. If someone else is selling the same thing as you, then always try to provide more information about it than they do.

Do you monitor the competition? Always keep an eye on how much other items the same as or similar to yours are selling, and what prices they’re being offered at. There’s usually little point in starting a fixed price auction for $100 when someone else is selling the item for $90.

Have you got pictures of the items? It’s worth taking the time to photograph your items, especially if you have a digital camera. If you get serious about eBay but don’t have a camera, then you will probably want to invest in one at some point.

Are you emailing your sellers? It’s worth sending a brief email when transactions go through: something like a simple Thank you for buying my item, please let me know when you have sent the payment. Follow this up with Thanks for your payment, I have posted your [item name] today. You will be surprised how many problems you will avoid just by communicating this way.

Also, are you checking your emails? Remember that potential buyers can send you email about anything at any time, and not answering these emails will just make them go somewhere else instead of buying from you.

Do your item description pages have everything that buyers need to know? If you’re planning to offer international delivery, then it’s good to make a list of the charges to different counties and display it on each auction. If you have any special terms and conditions (for example, if you will give a refund on any item as long as it hasn’t been opened), then you should make sure these are displayed too.

Have you been wrapping your items correctly? Your wrapping should be professional for the best impression: use appropriately sized envelopes or parcels, wrap the item in bubble wrap to stop it from getting damaged, and print labels instead of hand-writing addresses. Oh, and always use first class post – don’t be cheap.

Do you follow up? It is worth sending out an email a few days after you post an item, saying Is everything alright with your purchase? I hope you received it and it was as you expected. This might sound like giving the customer an opportunity to complain, but you should be trying to help your customers, not take their money and run.

Being a really good eBay seller, more than anything else, is about providing genuinely good and honest customer service. That’s the only foolproof way to protect your reputation. Of course, you might be wondering by now whether it’s really worth all the hassle to get a good reputation on eBay. Won’t people buy from you anyway, and couldn’t you just open a new account if it really comes down to that? Our next email will set you straight.

What’s Your eBay Reputation Really Worth?

Your eBay reputation is everything you are on eBay – without it, you’re nothing. Your reputation is worth as much as every sale you will ever make.

If you’ve ever bought anything on eBay (and the chances are you have), then think about your own behaviour. Buying from a seller with a low feedback rating makes you feel a little nervous and insecure, while buying from a PowerSeller with their reputation in the thousands doesn’t require any thought or fear – it feels just like buying from a shop.

A Bad Reputation Will Lose You Sales.

In fact, a bad reputation will lose you almost all your sales. If someone leaves you negative feedback, you will feel the pain straight away, as that rating will go right at the top of your user page for everyone to see. Who’s going to want to do business with you when they’ve just read that you took a month to deliver the item, or that you had bad communication and sent a damaged item? The answer is no-one.

Your next few items will need to be very cheap things, just to push that negative down the page. You might have to spend days or even weeks selling cheap stuff to get enough positive feedback to make anyone deal with you again.

It’s even worse if you consistently let buyers leave negative feedback – once you get below 90% positive ratings, you might as well be invisible.

You Can’t Just Open a New Account.

Besides eBay’s rules about only having one account, there are far more downsides than that to getting a new account. You literally have to start all over again from scratch.

You won’t be able to use all the different eBay features. Your existing customers won’t be able to find you any more. Your auctions will finish at a lower price because of your low feedback rating. Opening a new account is like moving to a new town to get away from a few people who are spreading rumours about you: it’s throwing out the baby with the bathwater.

A Good Reputation Will Get You Sales.

When a PowerSeller tells me something, I tend to believe them. They can be selling a pretty unlikely item, but if they guarantee it is what they say it is, then I trust them – they’re not going to risk their reputation, after all. This is the power of a reputation: people know you want to keep it, and they know you’ll go to almost any lengths to do so.

This is true even to the point that I would sooner buy something for $20 from a seller I know I can trust than for $15 from someone with average feedback. It’s worth the extra money to feel like the seller knows what they’re doing, has all their systems in place and will get me the item quickly and efficiently.

You really will find selling on eBay so much easier, and there’s only way to get a good reputation: make sure you please your customers every time. But some customers can be, well, just a little difficult to please. In the next email, we ask: is the eBay customer always right?

Is the eBay Customer Always Right?

I can answer this question for you right now: the answer is ‘yes’. In fact, the answer is ‘YES!’ – the biggest yes you’ve ever heard. Of the course the customer is always right. If you want to be a successful eBay seller, you should go miles out of your way to make sure every single one of your customers is 100% satisfied, however much time or money it might cost you.

A dissatisfied customer will leave negative feedback, and negative feedback is to be avoided at all costs. That one piece of negative feedback will always cost you more than it would have to deal with the complaint, whatever the value of the items you sell. You should consider any positive feedback percentage under 100% to be an absolute disaster, and a personal failure on your part.

But What If

But nothing! There is no situation where you, as a seller, should get into any dispute with a buyer. Here are a few common situations and how to handle them.

They say the item never arrived: Politely ask the buyer to wait a few more days to see if it turns up, and then email you again if it still hasn’t arrived. If it still hasn’t arrived, you should assume it was lost in the post somehow and offer to send a replacement if you have one, or give them a full refund otherwise. No, I don’t care what that costs you. Are you serious about selling on eBay or not?

The item has been damaged in the post: You must offer to replace it or take it back for a refund without hesitation.

They say the item doesn’t match the description: Resist the urge to email back with yes it does, you just didn’t read the description properly. Take the item back for a refund, and edit your description if you need to, to make any confusing points extra clear.

I’m sure you’re spotting a pattern by now. Offering a refund will make almost any problem go away, and it really will cost you less in the long run. Remember, one piece of negative feedback will stay with you forever, while having a 100% positive rating is like owning a bar of solid gold.

You should always handle customers’ complaints before they complain to eBay – in fact, you should email them pre-emptively to ask if they have any. Going through the dispute process is time consuming, reflects badly on you and is downright unnecessary.

Are you still not convinced? Think this would only work with cheap items? Well, you see, the higher the price of the items you sell, the more your reputation is worth to you. Let’s say you were selling $10,000 worth of items each week, for example, and making a $1,000 profit per week overall. You might think that refunding one customer’s $1,000 purchase would be a tragedy, losing you your whole week’s profit. It’s far better to look at it this way: if you don’t give that refund, then not only will you lose the next week’s profit, but you’ll probably lose a few weeks’ profit after that too. Now which option looks better?

I absolutely can’t emphasise enough the importance of really believing that the customer is always right. But trying to make excuses for complaints isn’t the only thing you need to avoid. There are a lot of pitfalls that you need to avoid if you don’t want to kill your business before it’s even started properly – and I’ll show you in the next email what they are.

10 Sure-fire Ways to Kill Your eBay Business.

It’s surprisingly easy to kill your eBay business, if you’re not careful – sure, you can start over from scratch without it costing you anything, but do you really want to? Still, if you want your business to end up dead in the water, here are some simple ways to do it.

Lie about an item: Say it works fine when it sometimes doesn’t work. Say it’s in perfect condition when it has a scratch. Your customers will hate you!

Post whenever you feel like it: Make sure to leave your customers hanging around, wondering when their item is going to turn up. This makes sure they buy from someone else next time.

Let items end anytime: Few people will be around to care about your auction if it ends in the middle of the night. Why go to the trouble of working out whether auctions will end at a good time?

Don’t bother with email: Customers are just timewasters anyway. eBay businesses are supposed to run themselves! Never give informed responses to questions about your item.

Sell rubbish: Really, it’s just eBay. You can just sell any old tat from the market for a 200% profit. Let quality be someone else’s concern – I mean, really, what do they expect for that price?

Refuse to give discounts: You know what your items cost, you know what your profit margin is going to be, and you’re not going to negotiate. Remember that giving customers special deals might make them feel good and come back to you again.

Make your listings ugly: As many colours, flashing lights and animations as possible will really give those customers a headache. Write as much in CAPITALS!!!! as you can. Preferably big, red capitals. Be sure to use the fonts Impact and Comic Sans. For an extra special touch, see if you can figure out a way to add some music.

Don’t take photos: It’s such trouble, after all. If buyers are picky enough to actually want to see items before they bid on them, then screw ‘em, that’s what I say.

Write short descriptions: Be as brief as possible, and use lots of mysterious abbreviations. This obviously makes you look very cool. You can even just write the title again in the description box. Think of the effort you’ll save!

Use reserve auctions: Now, this is a fairly controversial final choice, but it really is one of the best ways to scare away your customers. They’ll see ‘reserve not yet met’, and click that ‘back’ button before you know it. Luckily, they can always bid in a normal auction for the item somewhere else.

Now that you know the ten ways to kill your eBay business, how about we explore what to do if you want to do the opposite, and make a success of it? The next email will give you ten steps to successful selling on eBay.

10 Steps to Successful Selling on eBay.

So you want to be a successful seller with your own eBay business, do you? Here’s a simple, ten-step path to eBay enlightenment.

Step 1: Identify your market. Take a while to sit and watch for what sells and what doesn’t out of the items you’re interested in. Any market research data you can collect will be very useful to you later on. You’ll probably see the ’sweet spots’ quite quickly – those one or two items that always seem to sell for a good price.

Step 2: Watch the competition. Before you invest any money, see what the other sellers in your category are up to, and what their strategies are. Pay special attention to any flaws their auctions might have, because this is where you can move in and beat them at their own game.

Step 3: Find a product: Get hold of a supplier for whatever it is you want to sell, and see what the best rates you can get are – don’t be afraid to ring round quite a few to get the best deal. If the eBay prices you’ve seen are higher than the supplier’s, then you’re set.

Step 4: Start small: Don’t throw thousands at your idea straight away – get started slowly, see what works and what doesn’t, and learn as you go. Remember that it’s very cheap to try out even the craziest ideas on eBay, and who knows, they might just work!

Step 5: Test and repeat. Keep trying different strategies until you find something that works, and then don’t be ashamed to keep doing it, again and again. The chances are that you’ve just found a good niche.

Step 6: Work out a business plan: A business plan doesn’t need to be anything formal, just a few pages that outline the market opportunity you’ve spotted, your strategy, strengths and weaknesses of the plan and a brief budget. This is more for you than it is for anyone else.

Step 7: Invest and expand: This is the time to throw money at the problem. Buy inventory, and start spending more time on your business. Set a goal number of sales each week, increasing it each time.

Step 8: Make it official: Once you’ve made a few thousand dollars worth of sales, you should really register yourself as a business. Don’t worry, it’s not expensive or hard to do – a lawyer is the best person to help you through the process.

Step 9: Automate: You’ll probably find that you’re writing the same things again and again in emails or item descriptions. This is the time to give up on the manual method and turn to automated software that can create listings for you, and respond to completed auctions and payments with whatever message you provide.

Step 10: Never give up: Even when it looks like it’s all going wrong, don’t stop trying until you succeed. If you keep working at it then you’ll almost always find that you make a real breakthrough just when things are starting to look desperate.

Once you get into the swing of things, you might start thinking that you should quit your job and take up eBay selling part time. But it’s not always as easy as that – there are all sorts of factors that you need to consider. The next email will weigh up the case for and against taking up eBay full-time.

eBay – Part Time or Full? How to Decide.

Going full-time as an eBay seller is living the dream: making a real income, working from home, being your own boss and all the rest of it. It’s the promise of a million scams, and it’s finally come true – at least for some.

What they don’t tell you in the success stories, though, is that becoming a full-time eBay seller is by no means for everyone. You really, really ought to try it part-time before you even consider taking it up full-time, and even then, caution is advisable. Before you burn your suit, here’s a list of questions you should ask yourself.

How Much Do I Earn From eBay Now?

Work out how many hours a week you spend doing eBay-related things (be honest here), and divide it by the average amount of profit you make in a week. If you were doing full-time hours, would you earn as much as you earn now?

Do I Have a Good Job?

Think about what you might lose if you give up your job to focus on eBay. If you’re in a well-paid job with good promotion prospects then it’s well worth reconsidering: you might get a few years down the line and wish you’d stayed in your traditional job, as you’d probably be the CEO by now.

Would I Really Make Much More Money?

Unless you’re selling a large quantity of small goods, most of what you do on eBay will be waiting for auctions to end – and you can wait at work just as easily as you can at home. This is why whether you would make more money on eBay really depends on what kinds of items you’re selling – for low value items, going full-time could be a good move. For high-value ones, the chances are you’ll hit the limits of how much money you have to invest in inventory long before you hit the limits on your time.

Is my Home a Good Place to Work?

Quite apart from anything else, you might find that the dream of home working is more of a nightmare in reality. People can start to depend on you to get things done that need to be done during the day. If you have a wife and children then they can resent the fact that you’re in the house but refuse to have anything to do with them for large parts of the day. Giving in to any of these things and stopping work for a while will cause your profits to fall.

Can I Survive if it All Goes Wrong?

In the end, would you be able to get by if you had a month or two where you sold literally nothing? Or would you be desperately looking around for a job and cursing the day you ever discovered eBay? That’s the real test.

If you made it through all these questions, then I guess you’re cut out for the eBay life – and even if you didn’t, you’d be surprised just how far you can get part-time. In our next email, we’ll show you how to think like the eBay elite: the PowerSellers.
How to Think Like an eBay PowerSeller.

So what’s a PowerSeller? PowerSellers are the people on eBay who’ve made it, recognisable by the little ‘PowerSeller’ badge next to their name. You’ve probably seen these people around – and to succeed on eBay, you want to think the way they do.

How to People Get the Right to Call Themselves PowerSellers?

eBay gets to decide who can be a PowerSeller and who can’t, and they have strict requirements. To get in at the minimum PowerSeller level, you must have a feedback rating of at least 100 (minimum 98% positive) and sell at least $1,000 worth of items every month for three months in a row. There are different levels of PowerSeller membership as you sell items of greater value: $1,000 total is bronze, $3,000 is silver, $10,000 is gold, $25,000 is platinum and $125,000 is titanium.

If PowerSellers ever fail to meet the required amount of sales, or their feedback falls below 98% positive, then they lose their PowerSeller status. In short, the only people who get to be PowerSellers on eBay are the people who have been successful for a good while, and are on track to stay that way.

The Shop and the Marketplace.

This is the most important part of understanding how PowerSellers think. They don’t see what they’re doing as being some random bazaar, or a hobby – instead, they see themselves as a business.

Put it like this. If you run a stall in a marketplace, the chances are that you have a general area of business, but you mostly just sell whatever you can get your hands on that week. If your dodgy buddy got his hands of a job lot of something at a discount, then that’s what you’ll be selling. This might be fun – and when you have a good week, you’ll have a really good week – but it’s no way to run a real business in the long-term.

PowerSellers think far more like shops. They sell the same things again and again, every week – regular stock for regular customers. They do ‘boring’ business things like keep inventories and budgets. They know what they’re going to be selling, how much they buy it for and how much they expect to sell for. Just like a real shop, there can be hard times sometimes, but their income is stable and their business can grow slowly.

The best advice I can give you on thinking like a PowerSeller is this: don’t take long-term risks for short-term gain. Look after your reputation, manage your selling properly, provide good customer service and the rewards will come to you in due course. And you’ll get a little badge next to your name that makes people trust you more!

One possibility that you might have realised so far is what eBay can do for any other businesses you might have. Remember, millions of people visit eBay every day – why keep everything separate when you’re starting to tap into that kind of power? The next email will show you a few ways you can use eBay to grow your other businesses.

How to Use eBay to Grow Your Other Businesses.

Most of the people who make money from eBay don’t actually make all of that money on eBay. There are all sorts of ways you can use eBay to give your existing businesses a helping hand.

The Supply Side.

If you have any leftover stock or used items from another business you run, then why not sell them on eBay? You can make this a regular thing, using it to get rid of things that won’t sell for the premium you ask for in a shop, or items that are no longer in demand in the town or city where your business is based.

You can really make a lot of money this way, if you know what you’re doing. You will, of course, already be an expert in the items you’re selling, as you use them in your business, and you’ll know that the items are of high enough quality to be sellable. This is a whole new market for your old inventory!

Not only that, of course, but remember that your good eBay reputation will make you a great buyer! If there’s ever anything you want to get for your business, the chances are you’ll be able to get it on eBay for a discount.

The Sales Side.

Here, though, is where the true power of eBay lies. eBay give you an ‘About Me’ page, where you can write anything you like and link anywhere you like. This means that you can get traffic to your business’ website by linking to your website from your About Me page and linking to your About Me page from each auction.

To create an About Me page, just click on ‘Community’ on the toolbar, scroll to the bottom of the page, and click ‘Create an About Me page’. You then get the option to either enter your own HTML or let eBay guide you through the process. All you need to do is write a little about your website, link to it, and you’re done – you’ll notice that more people start to come to your site straight away.

There are thousands of people who swear by this technique to drive traffic from eBay to their website – with a little persuasive sales copy on your site, they say, you can sell directly to buyers, cutting out the eBay middleman. What’s more, all the traffic you’ll get will be targeted – because the people who click through were interested in your auction to begin with.

This can be a really powerful technique, especially if you’ve already got an e-commerce site. Even if you haven’t, you might find it worth your time to set up a website that does nothing but list your eBay inventory with a few dollars off each item, with a PayPal ‘Buy Now’ button for each item. Then simply make the link to your About Me page read ‘Visit my website for even more bargains!’, and you’re done.

Now that you’ve seen how to drive visitors to your website, maybe you’d like a little help getting your auction in front of buyers. That’s why our next email will show you the secrets of taming the eBay search engine.
Taming the eBay Search Engine.

If you know what you’re doing, you can quickly find what you’re looking for on eBay – and the more you know about how buyers find you, the easier you’ll find it to be found. Here are a few golden searching rules.

Be specific: If you’re searching for the first edition of the original Harry Potter book, you’ll get further searching for ‘harry potter rowling philosopher’s stone first edition’ than you will searching for ‘harry potter’. You’ll get fewer results, but the ones you do get will be far more relevant.

Spell wrongly: It’s a sad fact that many of the sellers on eBay just can’t spell. Whatever you’re looking for, try thinking of a few common misspellings – you might find a few items here that have slipped through the cracks.

Get a thesaurus: You should try to search for all the different words that someone might use to describe an item, for example searching for both ‘TV’ and ‘television’, or for ‘phone’, ‘mobile’ and ‘cellphone’. Where you can, though, leave off the type of item altogether and search by things like brand and model.

Use the categories: Whenever you search, you’ll notice a list of categories at the side of your search results. If you just searched for the name of a CD, you should click the ‘CDs’ category to look at results in that category only. Why bother looking through a load of results that you don’t care about?

Don’t be afraid to browse: Once you’ve found the category that items you like seem to be in, why not click ‘Browse’ and take a look through the whole category? You might be surprised by what you find.

Few people realise just how powerful eBay’s search engine is – a few symbols here and there and it’ll work wonders for you.

Wildcard searches: You can put an asterisk (*) into a search phrase when you want to say ‘anything can go here’. For example, if you wanted to search for a 1950s car, you could search for ‘car 195*’. 195* will show results from any year in the 1950s.

In this order: If you put words in quotes () then the only results shown will be ones that have all of the words between the quote marks. For example, searching for Lord of the Rings won’t give you any results that say, for example Lord Robert Rings.

Exclude words: Put a minus, and then put any words in brackets that you don’t want to appear in your search results. For example: Pulp Fiction -(poster,photo) will find items related to Pulp Fiction but not posters or photos.

Either/or: If you want to search for lots of words at once, just put them in brackets: the TV example from earlier could become ‘(TV,television)’, which would find items with either word.

Don’t get too tied up learning the ways of the search engine, though: a surprising number of eBay users don’t search at all, preferring to look through eBay’s category system and save their favourites in their browser. The next email will show you how to make sure these people can find you too.
How to Choose the Right eBay Product Category.

Some people think it’s easy to choose the right eBay category, and often it is. Sometimes, though, it might not be quite clear exactly what to go for.

Why is it Even Important?

Plenty of people use the category system to find items, when they’re not looking for something specific. If your item is listed in the wrong category – or you’ve just given up and listed it in ‘Everything Else’ – then these people aren’t going to find your auction.

Also, listing items in the wrong categories is against eBay’s rules, and eBay say they will remove any auctions that are wrongly categorised. They don’t often actually do this, but it’s not worth the risk – especially since breaking any rules can cause them to penalise your account, including losing PowerSeller status if you have it.

So What Can You Do?

eBay will suggest categories for you when you sell your item, if you type in a few words to describe the item on the category selection page and click ’search’. You can make the best of this feature by typing in exactly what your item is, with brand name and model number (if any), so that eBay can find the best category for you.

If that doesn’t work for you, then search yourself for items like yours, and pay attention to which category most of them seem to be in (you can see this near the top of each item’s description page). Try different words and see which ones come back with the most results. You can also browse through all the available categories from eBay’s front page.

Remember that the more specific the category is, the better – use as many subcategories as are appropriate. Don’t just list your HP laptop in the ‘Computers’ category, for example – list it in ‘Computers Laptops HP’. Don’t worry: your item will still appear in the ‘Computers’ category, as well as ‘Computers Laptops’, because items listed in subcategories are always listed in every category above.

Take some time to look through all the categories and get familiar with the way eBay as a whole is laid out. After all, that’s better than getting a few months down the line and finding that you still think of eBay’s category system like it’s some kind of scary jungle.

What if More Than One Category Fits?

Don’t worry, eBay have you covered. For a small extra fee, you can list your item in an extra category, to increase the number of potential buyers who will see it. This isn’t always worth it, though – some items only really fit properly in one category, and listing them in extra categories is just a waste.

Once you know where to list your item, the next step is to write your auction’s title. The title is the most important thing about your auction – the difference between a good title and a bad title can be the difference between $10 and $100. That’s why I’ll take you through the dos and don’ts in the next email.
eBay Title Writing Tips.

Trying to be help your buyers find your auctions can be a truly daunting task. Most people only search eBay by title, not by description, and that means that you only have those 55 characters of the title to cover all the possible search terms. That’s not easy. In this email, I’ll give you a few pointers.

Don’t bother with eBay clichs: There are plenty of eBay auction titles that say things like Super rare camera wow look low price. These are stupid things to put in your title, as no-one is going to search for them.

Think like a buyer: If you were looking for your item, then what exactly would you type into that box? If you think it’d help, try searching yourself to find someone else selling your item. What were the first things you thought of typing?

Think like other sellers: Keep an eye on which sellers are doing best with items like yours, and try to copy their title styles – if it works for them, it can work for you.

Be specific: You should be sure to write the item’s brand and specific model number in the title, as people will often search only for this information. Make sure that you also say exactly what the item is.

A Few Examples.

Here are a few examples of good titles. They’re real, and they’re on eBay right now, making their sellers money. So what makes them good?

Dell Latitude Laptop P3 500mhz Notebook PC Computer

If you know about computers, you’ll know instantly what this auction is selling. It has manufacturer (Dell) and product line (Latitude), followed by a few technical specifications (P3 500mhz is the processor speed). Notice also that the title includes the four words ‘laptop’, ‘notebook’, ‘PC’ and ‘computer’, as the seller wants people looking for any of those words to see his auction.

OASIS Don’t Believe the Truth CD Album (New)

This auction for a CD is well formatted: it gives the artist name in capital letters, followed by the album name. It then manages to include the two key words ‘CD’ and ‘album’, as well as the word ‘new’ – that means that anyone searching for ‘new oasis cd’, ‘oasis new album’ and so on will find this auction.

1840 Penny Black stamp, certificate, four margins

Here’s a slightly more obscure one, from the exciting world of stamp collecting. A penny black is one of the oldest and most famous stamps. It uses a few key words that collectors will consider important: ‘four margins’ indicates that the stamp has been cut out with some margins around it and so isn’t damaged, and ‘certificate’ tells you that the item has a certificate of authenticity – it’s a real penny black. Remember to use every bit of space to squeeze in as much important information as you can in the title.

So now that you’ve written a winning title, you need to start on a great description. The next email will show you how.
eBay Description Writing Tips.

Once you’ve drawn the buyers in with your title, the next thing to do is to tell them all about your item with the description. But just what should you write in your description?

At its heart, your item description is an ad. Without making it too obvious, you should be writing sales copy. You’re trying to get buyers excited about your products, and that’s usually hard – but on eBay, if you have the right thing to sell and give enough details, the buyers almost excite themselves.

Technical Details.

Include every technical detail you know, including the item’s manufacturer, its condition, how big it is, where and when it was made, its history, and anything else special about it. Don’t be too boring, though: the best descriptions are written in friendly, conversational language, and show a real knowledge of the item. Whatever you do, make sure you tell the truth!

Remember that most of the people who’ll be buying your item will be just as knowledgeable about it as you are, if not more – this is their hobby, and they’re experts. Don’t feel like you need to explain the basics of the item: just go into as much technical detail as you can. As a rule, don’t write anything in the description if you don’t know what it means, as the chances are someone will, and if you’ve got it slightly wrong then you’ll look like you don’t know what you’re talking about.

Interesting Details.

You might find that you enjoy writing a few things about how you got the item, why you’re selling it, and who you think might like it. This isn’t strictly necessary, but it gives your auctions some character and a personal touch, and can make people more likely to trust you. People might wonder what you’re doing selling 500 CDs all at once, and if you tell them the reason, then they’ll feel reassured that nothing dodgy is going on. If you’re selling them because you’re having a baby and you need the space, just say so.

Write as Much as You Can.

Leave nothing out of your description, even if that seems to you like it makes it cumbersomely long. There is no way you can be too thorough: someone, somewhere will appreciate that you took the time to write the extra information.

Don’t assume that anyone who wants extra information will email you to ask a question: many buyers are shy and won’t do it. Think of questions that buyers might have and add the answers to your description, as people generally tend to ask the same questions over and over again.

Each time a buyer does email you with a question, you should both answer their question and update your description so that it will include the answer next time. If people ask questions that are answered in the description, try putting these parts of the auction on a line alone, or in bold, to make them easier to notice.

In the next email, we’ll focus on increasing the number of buyers who respond to your auctions.
10 Tips for Increasing Your eBay Response.

So you’ve got the buyer in front of your auction, and they’ve read the description. They’re must be interested, or they wouldn’t be looking but just how can you push them over that line and make them leave a bid? Read on for some tips.

Improve your picture: In all that description writing, you might have missed the vital importance of your item’s picture. A picture with bad lighting or an intrusive background looks amateurish and won’t make anyone want to buy from you.

Add an About Me page: You’ll be surprised how much you can reassure bidders just by creating an About Me page and putting a little bit about yourself on your business on there. You can also have a few special offers there for people who bother to look at the page, and let people subscribe to your mailing list so that you can email them updates.

Use SquareTrade: Signing up at SquareTrade and displaying their logo on your auctions shows that you are committed to have them resolve any disputes that arise. You always see this on PowerSellers auctions – it makes you look more professional.

Write terms and conditions: Have the ’small print’ clearly visible on all your auctions, giving details of things like shipping times and prices, your refund policy, and any other business practices you might have. This helps build confidence with buyers.

Show off your feedback: Copy and paste a selection of the feedback comments you’re most proud of to each item’s description page, instead of making bidders go and look for it. If you have 100% positive feedback, be sure to write that on every auction too.

Add NR to your titles: If you have extra space in a title, put ‘NR’ (no reserve) on the end. Bidders prefer auctions that don’t have a reserve price, and doing this lets them see that yours don’t.

Benefits not features: Make sure your description focuses on the benefits that your item can give to the customer, not just its features. This is a classic sales technique. If you have trouble with this, remember: ‘cheap’ is a feature, ’save money’ is a benefit.

List more items: If you want more people to respond to your items, then list more items! You might find you have better like listing items at the same time, instead of one-by-one. There’s no need to use a Dutch auction – you can just keep two or three auctions going at once for an item you have more than one of in stock.

Accept unusual payment methods: To reach those last few buyers, accept payment methods that many sellers don’t, like cheques.

Buy some upgrades: The best upgrade is the most expensive one, which makes your item appear first in search results. In crowded categories, you might find that this is worth the money.

Once you’ve got some buyers, you want to keep them coming back to you. The next email will show you how to turn one-time buyers into long-term customers.
An Introduction to Bidding and Buying on eBay.

Have you noticed that whenever you open a newspaper, watch the TV or have a conversation, people seem to be talking about eBay? If you’ve never used it and you’ve no idea what it’s all about, then the chances are that you’re starting to feel a little left out. But don’t worry! This email contains everything you need to know about the basics of bidding and buying on eBay.

So What is eBay?

eBay is an online auction website – and not just any auction site, but the biggest one in the world. If you know how an auction works, then you already know how roughly eBay works. Someone adds something they want to sell to the site, and then buyers come along and place bids on it. The highest bid wins the item! It’s that simple.

eBay being an online auction makes a big difference, though. Buying and selling are not reserved for any elite. eBay accept almost any item, no matter how small, and will then advertise it on their sites all over the world. It’s a powerful combination of an auction and a slightly chaotic marketplace.

What is Bidding?

Bidding is when you say how much you will pay for an item in an auction. Bidding on eBay, however, doesn’t work in exactly the same way as a normal auction, at least in theory. On eBay, you tell the site what the maximum you are willing to pay for each item is, and then eBay places the bids on your behalf. That means you could say you were willing to pay up to $100 for something and only have to pay $50, if that was the highest maximum bid anyone else placed.

It’s not as complicated as it sounds – the best way to get used to it is to give it a try. First, the best thing to do is to go to the eBay website designed for your country. If you don’t know the address for it, just go to www.ebay.com and it will tell you there. Now, on the front page you should see a big box marked ’search’: just type in anything that you’d like to buy there.

Wasn’t that easy? Now you should have a list of items for sale in front of you, along with how much people are currently bidding for them and the time when bidding ends for each item. If you click one of these, you can read the description, and then – if you’re happy with the item and happy to pay more than the current highest bidder is – you can bid!

How Do I Bid?

Go ahead and scroll down to the bottom of an item’s description page, and type the maximum you are willing to pay (your maximum bid) into the box. Then simply press the ‘place bid’ button – you will need to sign in once you press the button, or go through a quick registration process if you don’t have an eBay username).

If someone else’s maximum bid on that item is higher than yours, then eBay will tell you and give you the opportunity to bid again. Otherwise, you’re now the new highest bidder! All you need to do now is wait until the end of the auction – if someone else outbids you, then eBay will email you and you can bid again.

All sounds great, doesn’t it? But by now you might be wondering whether a site as chaotic as eBay can really be all that safe to buy from. That’s why the next email in this series will be about your rights when you buy from eBay.
Your Rights as an eBay Buyer.

When you buy things on eBay, you pay the seller before they send you anything. This means that you, as a buyer, are vulnerable to all sorts of problems. You might not get the items you have paid for, or they might be damaged or faulty. Luckily, you have two very important rights when you buy on eBay.

The Right to Receive Your Item.

Maybe the seller never sent the item, or maybe it got lost in the post. Whatever happened, you paid for the item. If it doesn’t arrive in the post as described, you have the right to a replacement or a refund, whether it’s the seller’s fault or not.

The fact that you bought something on eBay doesn’t mean that you don’t have the exact same rights that you would have if you bought it in a shop (these rights are pretty much the same all over the world). Plus, under eBay’s rules, the seller isn’t allowed to change their mind about selling you the item: once the auction ends, it becomes a contract – you must buy and they must sell, or face eBay’s penalties.

The Right for Your Item to Be as Described in the Auction.

Sometimes sellers don’t wrap items properly, and so they get broken. Occasionally they write descriptions that are misleading or just plain wrong to begin with, leaving out vital details that would have caused you to change your mind about buying. If this happens to you, you again have the right to a replacement or a refund.

So How Do I Use My Rights?

First, you should take it up with the seller – most will be responsive, as do not want to have their reputation damaged when an upset buyer leaves negative feedback for all their future buyers to see. If that doesn’t work, report them to eBay.

While eBay don’t have many people handling complaints, they do have a relatively effective set of automatic process to handle common problems buyers and sellers have with one another.

Finally, if that doesn’t work, then you should seek advice from consumer groups in your country, and as a last resort from the police. You should never have to get this far, though: problems on eBay that can’t be resolved easily are extremely rare.

Don’t Be Too Quick.

Remember not to get too annoyed and be unfair to the seller: nice sellers have agreed to give me refunds for undelivered items, only for me to find out a few weeks later that they were being held for me at the post office! Always try your best to communicate and think of everything that might have gone wrong: eBay works best when buyers and sellers sort out their problems together, instead of reporting each other to the authorities straight away.

More often that not receiving what they paid for, buyers have an altogether different problem: they knew what they were paying for, but didn’t realise that what they were paying for was overpriced, low quality or a scam. The next email will give you a list of tips on how to avoid being ripped off on eBay.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How Important is Your Buyer’s Reputation?

Your reputation as a buyer (or ‘feedback rating’) is the most important thing people see when they deal with you on eBay. It is on the basis of this little number that they will decide whether they can trust you or not.

Each time you buy or sell something on eBay, people can leave feedback for you, and you can leave feedback for them. This feedback can be positive, negative, or neutral, along with a comment. Your feedback rating, then, is worked out using a very simple sum: the number of positive feedback comments people have left for you, minus the number of negative ones. This means that someone with a feedback rating of 28, for example, might have 30 positive ratings and 2 negative ones.

If you are a considerate buyer, then you should find that positive feedback will just appear next to your username, without you needing to do anything. If you want to help it along, though, there are a few things you can do.

Always leave feedback for others: People will feel an obligation to leave feedback for you if you leave it for them (eBay will send you an email after each transaction to offer you the opportunity). Take the time to write a positive comment about sellers who do what they should and the chances are they’ll do the same for you.

Pay promptly: Sellers love nothing more than to be paid promptly – paying as soon as the auction ends saves the seller all sorts of worry, especially if you pay by credit card or another electronic method. You will often find that your positive feedback appears within a few minutes of you paying if you pay as soon as the auction ends.

Don’t be a difficult customer: Understand that your seller might take a day or so to respond to you, and perhaps a few days to send your item – harassing them is nasty and unnecessary, and won’t get you good feedback.

Build relationships: If a seller sells a lot of a certain kind of thing you like, buy from them a few more times. They will be very happy to find a regular customer, and will go out of their way to leave positive feedback like ‘a joy to deal with as ever’. Also, they might offer you a few special deals!

Sellers won’t generally be reluctant to sell to buyers without much of a reputation, simply because it is the buyer who takes most of the risk in a transaction. It is worth remembering, however, that transactions where you are the seller and where you are the buyer are counted towards the same feedback total – so if you ever want to start selling, being a good buyer is especially worthwhile.

On eBay, people pay far more attention to sellers’ ratings than they do to buyers’ – most sellers can’t be bothered to check their buyers’ feedback, while bad feedback on a seller can (and should) be a dealbreaker. When you are buying, then, you need to worry more about the seller’s reputation than you do about your own, and that’s why the next email will be all about sellers’ feedback ratings.
How to Check an eBay Seller’s Reputation (and Why You Should Do It).

When you buy something from an eBay seller, you are giving them your money and hoping that you will get something in return. However many guarantees of safety eBay might make to you, nothing is certain: if you just give your money to scammers all the time without doing any checks then the chances are you won’t get all of that money back.

That’s why you should always check the seller’s reputation, or ‘feedback rating’. This is a quick and easy-to-read summary of their history as an eBay seller, which gives you some idea of whether or not you should trust them with your money. Buying anything is a calculated risk: you want to minimise that risk.

How to Check Feedback Ratings.

On each item’s description page, there is a box in the top-right hand corner about the seller, with the title ‘Seller information’. This contains the seller’s name, their feedback score, and their positive feedback percentage, as well as any stars they have earned.

Different coloured stars are given to eBay sellers depending on their rating, in this sequence: yellow, blue, turquoise, purple, red, green, shooting yellow, shooting turquoise, shooting purple, shooting red. Anyone with a ’shooting’ star is an experienced eBay member who you should be able to trust.

If you click on the seller’s name, you can get to a more detailed view of their reputation – their ‘member profile’ page. This page shows the total number of people who gave them a positive or negative rating, as well as a breakdown by time. You can also see a complete history of all the comments that have ever been left about them, with the most recent first.

What to Look For.

You might assume that anyone with a very high number can be trusted, but that isn’t always true. It is more important to look at their positive feedback percentage – and you should really consider anything below 99% to be a red flag and investigate further.

Take a look through the first visible page with the most recent transactions: are there any negative comments? What do they say? Take others’ experiences into account, as they could happen to you if you deal with this person. Be careful not to punish sellers unfairly, however, if they did bad things in their past on eBay but have improved since. You should look at the breakdown by time and ignore any negative feedback that was left a long time ago. Equally, though, you should sit up and pay attention if a seller seems to have been left an out-of-character amount of bad feedback in the last month or so.

Now that you know who to trust, it is worth learning a little more about how the different kinds of auctions work, so that you don’t accidentally slip up and make yourself and your feedback page look bad. Our next email will be about the different kinds of auctions you can expect to encounter during your time on eBay.
Understanding the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay. There are many people who don’t like the idea that their item might sell for a far lower price than they intend. Equally, there are people who have hundreds of the same item and don’t want to sell them individually. This email gives you an overview of the different kinds of auctions and how to spot them.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: you bid, others outbid you, you outbid them, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that you will be told if your bid has not met the reserve price set by the seller. If no-one is willing to meet this price, then the auction is cancelled, and the seller keeps the item.

You can spot these auctions by looking out for ‘Reserve not met’ or ‘Reserve met’ written next to the current bid on an item’s description page.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. A seller might add a Buy it Now button to a normal auction, meaning that you can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that you can negotiate a price to someone who offers their items using Buy it Now, which could be a great way to get a bargain on things that don’t seem to be selling.

Fixed price auctions are easy to spot, as they have a little ‘Buy it Now’ logo either next to or instead of the current number of bids on the search listings page.

Multiple Item (‘Dutch’) Auctions.

These are auctions where a seller is selling more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that they say how many they have, and offer them at a fixed price. You can enter how many you want and then just click Buy it Now to get them.

After all this, you might find yourself facing a dilemma: when you have the option, should you bid, or should you just use Buy it Now and save yourself the hassle? That’s what the next email will be about.
When to Buy Now and When to Bid.

You will often find yourself facing the choice of whether to pay a fixed price or keep on bidding. This choice might be presented to you in a single auction, or you might be choosing between different auctions of the different types. So should you use that ‘Buy it Now’ button or keep on trying to outbid everyone else? It’s all a question of weighing up the advantages and disadvantages.

Buy it Now.

- The Advantages.

When you use Buy it Now, you know the asking price and you can take some time to decide whether to pay it or not – you can even negotiate. You don’t need to keeping your eye on the auction, or get caught up in the last-minute bidding frenzy that is now inevitable on any popular item. Not only that, but the seller will be happy to get a fixed price for their item, and they’re likely to nicer to you than usual. Some sellers can be a little resentful when they feel that you got a little too much of a bargain on their item.

- The Disadvantages.

You will almost certainly pay more for the item, especially with more expensive items. Also, it takes some of the fun out of eBay. Aren’t you there for an auction, after all? If you want to pay a fixed price then there are thousands of online stores you could be visiting. It’s like pressing ‘collect’ instead of ‘gamble’ on a fruit machine: it’s the boring option. But then, maybe that’s what you want.

These rules are relatively constant: there are few times when using Buy it Now would allow you to get something cheaper, or when bidding would be an easier way to do it. In the end, as with so many things in life, it’s a simple question of price vs. convenience, and it’s up to you.

There are those times, though, when the strategic use of the Buy it Now button can be a useful tool to help you outwit your competition. If the current bid is almost as high as the Buy it Now price, then why bid higher and keep the contest going? Clicking that button is a no-brainer. The same goes for times when a seller has, for some reason, set the Buy it Now price only slightly higher than their starting price for bids. Why bother to go through all the hassle of bidding?

You might also find that there are times when you should leave the Buy it Now button as a last resort: it can be a useful way of ending last-minute contests with a decisive ‘this is mine’ gesture.

In fact, there are all sorts of tricks you can use on eBay, if you want to get ahead of the game. Remember that most buyers on eBay are casual, and don’t know what they’re doing: a little knowledge can go a long way in getting you an advantage. Our next email will have a few tips and tricks for you.
eBay Auction Buyer’s Tips and Tricks.

eBay isn’t just an auction and a marketplace: often it can feel quite a lot like a game. Like any game, you can get ahead if you think strategically, using your head to outwit the other buyers and get the best price. Here are a few things you can try.

Shop in the Summer.

This is simple, but effective. Summer is the quiet season on eBay – almost everything sells for less. While everyone else is out enjoying the sun, invest a little time to find some real bargains.

Beat Them by a Few Cents.

Outbid people by a few cents instead of a few dollars – if they don’t check back before the auction ends, then you will be the winner. To avoid people using this tactic on you, though, always bid strange, hard-to-guess amounts instead of round numbers.

Play Dirty.

If you know when the auction ends, you can get in there at the very last second and outbid your rivals. The chances are that they won’t have the time to sit in front of the auction waiting for it to end – as a rule, he who stays wins. If someone else does retaliate at the end of the auction, though, try not to get carried away in those last few seconds and end up paying too much!

Take Risks.

This is a strategy for the braver eBay buyer. All of the advice you will see for eBay beginners tells you to buy items that have good pictures, clear descriptions, trustworthy sellers and all the rest. If you’re brave, why not take a risk and do the exact opposite?

Many buyers won’t want that item from the seller with a feedback rating of 5, no picture and a one-line description. If you take a calculated risk and bid anyway, you might be able to make a tiny bid and win by default. There are people on eBay who make their living from winning auctions like these, taking good pictures of the item, writing a good description and then reselling it at a huge profit. Be careful, though: do this for long enough, and you will inevitably lose your money at some point. It’s especially unwise to try it with very high-value items.

Avoid Bidding Wars.

There are few things on eBay that are so rare that you’ll only see them once and never again. There are usually quite a few sellers who have an item. What’s more, they will generally have more than one to sell, even if they haven’t listed them all at once. Always check your seller’s history to see whether they sell your item all the time – and if they do, then wait for the next one instead of bidding to the skies.

Now, there may come a time in your eBay life when you realise that you’ve screwed up your bid, and you wish there was an ‘undo’ button. Here’s the good news for you: there is! The next email will be all about withdrawing your eBay bids.

the-importance-of-working-your-core-muscle

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

7 Diet Secrets Of The Stars
Benefits Of Stretching
Benefits Of Boxing Training For Fitness
Benefits Of Cardio Interval Training
Benefits Of Cardio Training
Benefits Of Detoxing For Fitness And Health Txt
Benefits Of Fish Oil For Fitness And Health
Benefits Of Liguid Vitamins
Benefits Of Resistance Traininq,
Benefits Of Soy Protein
Benefits Of Takinq A Multivitamin
Benefits Of Using A Stability Ball In Vour Training
Benefits Of Whey Protein
Cross Training For Fitness And Fatlqss
Exercise And Arthritis
Exercise And Cellulite
Exercise And Hypertension,
Exercise And Pregnancy
Exercise And Type2 Diabetes
Heart Monitors
How To Read Food Labels
Importance Of Warming Up Before Exercise
Ouick Tips To 6oost Your Metabollsm
Stavina Motivated To Exercise
The Importdnce Of Resistance Training For Wornen
The Importance Of Working Your Core Musde
Why Muscles Get Sore
Why You Can’t Spot Reduce
Your Thyroid And WeightlossBenefits of Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

Benefits of Cardio Interval Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the persons overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call the triple threat. These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the hearts health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your hearts sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or package of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of repeated segments that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.
Benefits of Cardio Training

Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.Benefits of Detoxing for Fitness and Health

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

1. Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take ounce of alkaline everyday to see positive results on your body weight.

4. The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

5. The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynauds disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, its in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.

Benefits of Liquid Vitamins

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages if there are any? Read on and find out.

Better or Easier Absorption for Kids
Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.

This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective
Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins
Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or theyll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants Vitamins A, C and E are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids
One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

Its vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?
Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as its one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesnt mean its bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice
At the end of the day, however, its still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Benefits of resistance training

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. Whats all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable if not better source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness easily digestible at that bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesnt take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyones low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve ones diet.
Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. Multivitamins A Ticket to Daily Health

An increasingly number of the worlds population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.

An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimers disease can be effectively prevented by a regular combination of Vitamin C and E intake.

Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.

Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.

As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.

Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.

Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.

While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.Benefits of Using a Stability Ball in Your Training

If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.

What Is a Stability Ball?

This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.

This exercise tool is also sometimes called as the physioball or the Swiss Ball.

The good thing about using the stability ball is it reduces the perception of working in training, especially for beginners. It gives some element of play as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About?

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the Gymnastik. Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

What Are the Benefits of Using a Stability Ball?

The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how deep or into the core these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball. Benefits of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cows milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and thats why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you cant truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Cross Training for Fitness and Fatloss

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a mans fatty tissue is bigger than 14% up to 15% of his body mass, or if a womans is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the ever reliable result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into work metabolism, the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a persons conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

Exercise and Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the synovium provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of osteoarthritis or rheumatoid arthritis.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!
Exercise and Cellulite

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled fat cells and subcutaneous connective tissues beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an orange peel look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individuals cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

Exercise and Hypertension

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a myocardial infarction. A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity particularly if those changes could make large and sudden demands on your circulatory system check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patients age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a dose of exercise are all critical. One persons healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant womans condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant womans life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant womans visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of cardiovascular disease, and perk up health and welfare in general is exercise.

In spite of that, in todays inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a dyed-in-the-wool sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly health club memberships, or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

Heart Rate Monitors

Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with todays multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats.

What is a Heart Monitor
Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously. It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.

Types of Heart Monitors
Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.

Factors on Selecting the Best Heart Monitor for You

ECG-Accurate Monitors with Chest Straps Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device thats able to detect electrical activity of your heart and transmit it to the brain of the machine just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.

Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings.

Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.

Heart Monitor Features Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features for a price. Examples of such features are but not limited to heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate.

Ease of Use Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?

To Buy or Not to Buy a Heart Monitor
Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.

If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the Nutrition Facts section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount per serving.

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the % daily value that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the %daily value for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Importance of Warming Up Before Exercise

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

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copyright.Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one’s metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, I want to lose some weight, is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weightfor the better.

Importance of Resistance Training For Women

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
The Importance of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the core or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individuals core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

30

eBay: The First 10 Years.

Yes, you read that correctly: ten years. eBay was created in September 1995, by a man called Pierre Omidyar, who was living in San Jose. He wanted his site – then called ‘AuctionWeb’ – to be an online marketplace, and wrote the first code for it in one weekend. It was one of the first websites of its kind in the world. The name ‘eBay’ comes from the domain Omidyar used for his site. His company’s name was Echo Bay, and the ‘eBay AuctionWeb’ was originally just one part of Echo Bay’s website at ebay.com. The first thing ever sold on the site was Omidyar’s broken laser pointer, which he got $14 for.

The site quickly became massively popular, as sellers came to list all sorts of odd things and buyers actually bought them. Relying on trust seemed to work remarkably well, and meant that the site could almost be left alone to run itself. The site had been designed from the start to collect a small fee on each sale, and it was this money that Omidyar used to pay for AuctionWeb’s expansion. The fees quickly added up to more than his current salary, and so he decided to quit his job and work on the site full-time. It was at this point, in 1996, that he added the feedback facilities, to let buyers and sellers rate each other and make buying and selling safer.

In 1997, Omidyar changed AuctionWeb’s – and his company’s – name to ‘eBay’, which is what people had been calling the site for a long time. He began to spend a lot of money on advertising, and had the eBay logo designed. It was in this year that the one-millionth item was sold (it was a toy version of Big Bird from Sesame Street).

Then, in 1998 – the peak of the dotcom boom – eBay became big business, and the investment in Internet businesses at the time allowed it to bring in senior managers and business strategists, who took in public on the stock market. It started to encourage people to sell more than just collectibles, and quickly became a massive site where you could sell anything, large or small. Unlike other sites, though, eBay survived the end of the boom, and is still going strong today.

1999 saw eBay go worldwide, launching sites in the UK, Australia and Germany. eBay bought half.com, an Amazon-like online retailer, in the year 2000 – the same year it introduced Buy it Now – and bought PayPal, an online payment service, in 2002.

Pierre Omidyar has now earned an estimated $3 billion from eBay, and still serves as Chairman of the Board. Oddly enough, he keeps a personal weblog at http://pierre.typepad.com. There are now literally millions of items bought and sold every day on eBay, all over the world. For every $100 spent online worldwide, it is estimated that $14 is spent on eBay – that’s a lot of laser pointers.

Now that you know the history of eBay, perhaps you’d like to know how it could work for you? Our next email will give you an idea of the possibilities.EBay Income Possibilities.

If you’ve ever read an article about eBay, you will have seen the kinds of incomes people make – it isn’t unusual to hear of people making thousands of dollars per month on eBay.

Next time you’re on eBay, take a look at how many PowerSellers there are: you’ll find quite a few. Now consider that every single one of one of them must be making at least $1,000 per month, as that’s eBay’s requirement for becoming a PowerSeller. Silver PowerSellers make at least $3,000 each month, while Gold PowerSellers make more than $10,000, and the Platinum level is $25,000. The top ranking is Titanium PowerSeller, and to qualify you must make at least $150,000 in sales every month!

The fact that these people exist gives you come idea of the income possibilities here. Most of them never set out to even set up a business on eBay – they simply started selling a few things, and then kept going. There are plenty of people whose full-time job is selling things on eBay, and some of them have been doing it for years now. Can you imagine that? Once they’ve bought the stock, everything else is pretty much pure profit for these people – they don’t need to pay for any business premises, staff, or anything else. There are multi-million pound businesses making less in actual profit than eBay PowerSellers do.

Even if you don’t want to quit your job and really go for it, you can still use eBay to make a significant second income. You can pack up orders during the week and take them down to the post office for delivery each Saturday. There are few other things you could be doing with your spare time that have anywhere near that kind of earning potential.

What’s more, eBay doesn’t care who you are, where you live, or what you look like: some PowerSellers are very old, or very young. Some live out in the middle of nowhere where selling on eBay is one of the few alternatives to farming or being very poor. eBay tears down the barriers to earning that the real world constantly puts up. There’s no job interview and no commuting involved – if you can post things, you can do it.

Put it this way: if you know where to get something reasonably cheaply that you could sell, then you can sell it on eBay – and since you can always get discounts for bulk at wholesale, that’s not exactly difficult. Buy a job lot of something in-demand cheaply, sell it on eBay, and you’re making money already, with no set-up costs.

If you want to dip your toe in the water before you commit to actually buying anything, then you can just sell things that you’ve got lying around in the house. Search through that cupboard of stuff you never use, and you’ll probably find you’ve got a few hundred dollars’ worth of stuff lying around in there! This is the power of eBay: there is always someone who wants what you’re selling, whatever it might be, and since they’ve come looking for you, you don’t even need to do anything to get them to buy it.

So you want to get started on eBay? Well, that’s great! There are only a few little things you need to learn to get started. Our next email will give you the lowdown.What You Need to Know BEFORE You Get Started on eBay.

So you’ve decided that you want to get started as a seller on eBay. There are a few things that you really need to know before you go and throw yourself in at the deep end.

What to Sell.

First off, you need to know what it is you’re going to sell: what’s your speciality? You’ll do far better on eBay if you become a great source for certain kind of products, as people who are interested in those products will come back to you again and again. You won’t get any loyalty or real reputation if you just sell rubbish at random.

When you think about what to sell, there are a few things to consider. The most important of these is to always sell what you know. If you try to sell something that you just don’t know anything about then you’ll never write a good description and sell it for a good price.

You might think you’re not especially interested in anything, but if you think about what kind of things you usually buy and which websites you go to most often, I’m sure you’ll discover some kind of interest. If all else fails mention it to your friends and family: they’ll almost certainly say Oh, well why don’t you sell, and you’ll slap your forehead.

Out of the things you know enough about, you should then consider which things you could actually get for a good enough price to resell, and how suitable they would be for posting. If you can think of something of that you’re knowledgeable about and it’s small and light enough for postage to be relatively cheap, then that’s great!

Don’t worry if you think the thing you’re selling is too obscure – it isn’t. There’s a market for almost everything on eBay, even things that wouldn’t sell once in a year if you stocked them in a shop. You’ll probably do even better if you fill a niche than if you sell something common.

Tax and Legal Matters.

If you earn enough money, you should be aware that you’re going to have to start paying tax – this won’t be done for you. If you decide to sell on eBay on a full-time basis, you should probably register as a business.

Prepare Yourself.

There are going to be ups and downs when you sell on eBay. Don’t pack it in if something goes a little wrong in your first few sales: the sellers who are successful on eBay are the ones who enjoy it, and stick at it whatever happens.

Anyone can sell on eBay, if they believe in themselves – and if you do decide it’s not for you, then the start-up costs are so low that you won’t really have lost anything.

If you’re ready to start selling, then the next thing you need to know is the different auction types, so you can decide which ones you will use to sell your items. Our next email will give you a guide.A Beginner’s Guide to the Different eBay Auction Types.

Over the years, eBay has introduced all sorts of different auction types, in an effort to give people more options when they buy and sell their things on eBay.

For every seller who doesn’t like the idea that their item might sell for a far lower price than they intend, there’s another who wants to shift hundreds of the same item quickly. eBay tries to cater to all tastes. This email gives you an overview of the different kinds of auctions and their advantages for you.

Normal Auctions.

These are the bread-and-butter of eBay, the auctions everyone knows: buyers bid, others outbid them, they bid again, and the winner gets the item. Simple.

Reserve Auctions.

Reserve auctions are for sellers who don’t want their items to sell for less than a certain price – a concept you’ll know about if you’re familiar with real auctions. They work just like normal auctions on eBay, except that the buyer will be told if their bid does not meet the reserve price you set, and they’ll need to bid again if they want the item. If no-one is willing to meet your price, then the auction is cancelled, and you keep the item.

Fixed Price (‘Buy it Now’) Auctions.

Buy it Now auctions can work in one of two ways. You can add a Buy it Now button to a normal auction, meaning that buyers can choose either to bid normally or to simply pay the asking price and avoid the whole bidding process. Some sellers, though, now cut out the auction process altogether and simply list all their items at fixed price. This lets you avoid all the complications of the auction format and simply list your items for how much you want them to sell for.

Recently, eBay added a twist to fixed price auctions: the ‘best offer’. This means that buyers can contact you to negotiate a price, which could be a good way to get sell some extra stock at a small discount. The only downside to reserve and fixed price auctions is that you pay a small extra fee to use these formats. In general, it is more worth using reserve auctions for higher-priced items and fixed price auctions for lower-priced ones – but remember that you can combine the two formats.

Multiple Item (‘Dutch’) Auctions.

These are auctions where you can sell more than one of a certain item. Dutch auctions can be done by bidding. Buyers bid a price and say how many items they want, and then everyone pays the lowest price that was bid by one of the winning bidders. If you have trouble getting your head around that, then don’t worry – everyone else does too! These auctions are very rare.

What is more common is when a seller has a lot of one item, and lists it using a combination of two auction types: a multiple-item fixed price auction. This just means that you can just say how many of the item you they have, and offer them at a fixed price per unit. Buyers can enter how many they want and then just click Buy it Now to get them.

Now that you know about the different types of auctions, you should make sure that the items you plan to sell don’t violate eBay’s listing policies. The next email will let you know what’s allowed and what is a big no-no. Staying Out of Trouble with eBay’s Listing Policies.

While you can sell most things on eBay, quite a few things are banned. If you try to sell any of these things then eBay will remove your auction and all bids will be void.

Here is eBay’s full list of prohibited or questionable items:

Academic Software
Airline and Transit Related Items
Alcohol (also see Wine)
Animals and Wildlife Products
Anti-circumvention Policy
Artifacts
Authenticity Disclaimers
Autographed Items
Batteries
Beta Software
Bootleg Recordings
Brand Name Misuse
Catalog Sales
Catalytic Converters and Test Pipes
Celebrity Material
Charity or Fundraising Listings
Comparison Policy
Compilation and Informational Media
Contracts and Tickets
Counterfeit Currency and Stamps
Counterfeit Items
Credit Cards
Downloadable Media
Drugs Drug Paraphernalia
Electronics Equipment
Embargoed Goods and Prohibited Countries
Encouraging Infringement Policy
Event Tickets
Faces, Names and Signatures
Firearms, Ammunition, Replicas, and Militaria
Fireworks
Food
Freon and Other Refrigerants
Gift Cards
Government IDs and Licenses
Hazardous, Restricted, and Perishable Items
Human Parts and Remains
Importation of Goods into the United States
International Trading – Buyers
International Trading – Sellers
Lockpicking Devices
Lottery Tickets
Mailing Lists and Personal Information
Manufacturers’ Coupons
Mature Audiences
Medical Devices
Misleading Titles
Mod Chips, Game Enhancers, and Boot Discs
Movie Prints
Multi-level Marketing, Pyramid and Matrix Programs
OEM Software
Offensive Material
Pesticides
Plants and Seeds
Police-Related Items
Political Memorabilia
Postage Meters
Pre-Sale Listings
Prescription Drugs and Devices
Promotional Items
Real Estate
Recalled Items
Recordable Media
Replica and Counterfeit Items
Satellite and Cable TV Descramblers
Slot Machines
Stocks and Other Securities
Stolen Property
Surveillance Equipment
Tobacco
Travel
Unauthorized Copies
Used Clothing
Warranties
Weapons Knives
Wine (also see Alcohol)

Most of this is very obvious – of course you can’t sell illegal things like drugs, pyramid schemes or stolen goods. Almost everything that is on the list is there because there is law against selling it. Some of the reasons, though, are a little strange.

The ‘autographed items’ entry, for example, doesn’t mean that you can’t sell anything that’s been autographed – it just means that you can only sell it if it comes with a certificate of authenticity. The ‘artifacts’ entry prohibits you from selling Native American graves; ‘celebrity material’ means you can’t sell unauthorised pictures of celebrities; ‘embargoed goods’ means that you can’t sell anything that comes from Cuba on and on it goes, and most of it you never need to know.

If your chosen kind of item seems to be on the list, though, and you’re concerned that you might not be able to sell it, then check the full list at http://pages.ebay.com/help/policies/items-ov.html to see whether the item is banned entirely or there are just a few restrictions.

eBay says it will remove any items that it believes violate copyright law, but in reality they don’t have that many people to monitor the site. You will generally only find that your auction gets removed if someone decides to report you – and even then, they might not get around to it.

Really, buying and selling on eBay can sometimes feel more complicated than it really is, thanks to all the rules surrounding it – not to mention the jargon. Our next email is a ‘jargon buster’, to help you learn the language of eBay.Learning the eBay Lingo.

Do you have trouble sometimes understanding when people talk about eBay? Don’t worry, some of the jargon is really obscure, and you can’t be expected to understand it until someone’s told you what it means. Here’s a little list of some of the most useful lingo to know, but you don’t need to memorise it – even the most common jargon is only used relatively rarely.

Words.

Bid: telling eBay’s system the maximum price you are prepared to pay for an item.
Dutch: an auction where more than one of an item is available.
Feedback: positive or negative comments left about other users on eBay.
Mint: in perfect condition.
Non-paying bidder: a bidder who wins an auction but does not then go on to buy the item.
PayPal: an electronic payment method accepted by most sellers.
Rare: used and abused on eBay, now entirely meaningless.
Reserve: the minimum price the seller will accept for the item.
Shill bid: a fake bid placed by a seller trying to drive up their auction’s price.
Snail Mail: the post, which is obviously very slow compared to email.
Sniping: bidding at the last second to win the item before anyone else can outbid you.

Abbreviations.

AUD: Australian Dollar. Currency.
BIN: Buy it Now. A fixed price auction.
BNWT: Brand New With Tags. An item that has never been used and still has its original tags.
BW: Black and White. Used for films, photos etc.
CONUS: Continental United States. Generally used by sellers who don’t want to post things to Alaska or Hawaii.
EUR: Euro. Currency.
FC: First Class. Type of postage.
GBP: Great British Pounds. Currency.
HTF: Hard To Find. Not quite as abused as ‘rare’, but getting there.
NIB: New in Box. Never opened, still in its original box.
NR: No Reserve. An item where the seller has not set a reserve price.
OB: Original Box. An item that has its original box (but might have been opened).
PM: Priority Mail.
PP: Parcel Post.
SH: Shipping and Handling. The fees the buyer will pay you for postage.
USD: United States Dollars. Currency.
VGC: Very Good Condition. Not mint, but close.

The chances are that you’ll find more specific jargon related to whatever you’re selling, but it’d be an impossible task to cover it all here. If you can’t figure one out from your knowledge of the subject, then type the term into a search engine, followed by the word ‘ebay’. The chances are that someone, somewhere will have seen fit to explain it.

While it’s good to be able to understand others’ jargon, avoid using it unless you really need to (for example, if you run out of space in an item’s title). Many people on eBay are not experienced buyers and you will lose them if you write a load of gobbledegook all over your auction.

By now, you’re well prepared for eBay life, and you’re probably ready to get started with that first auction. In the next email, we’ll show you how to dive in and get started.5 Simple Steps to Posting Your First eBay Auction.

It’s surprisingly simple to get started posting your very first auction on eBay. Here’s what you need to do.

Step 1: Open an eBay seller’s account.

If you’ve bought things on eBay, then you already have an account – just log in with it and click ‘Sell’ in the toolbar at the top of the page, then click ‘Create a seller’s account’. If you’ve never used eBay before, then you’ll need to open an account first using the ‘register’ link underneath the toolbar, and then click ‘Sell’ and ‘Create a seller’s account’. The eBay site will then guide you through the process. For security, this may involve giving card details and bank information.

Step 2: Decide what to sell.

For your first little experiment with eBay, it doesn’t really matter what you sell. Take a look around the room you’re in – I’m sure there’s something in there that you’re not all that attached to and could put in the post. Small books and CDs are ideal first items.

Step 3: Submit your item.

Click ‘Sell’, and you’re on your way to listing your item.

The first thing you need to do is choose a category – it’s best to just type in what the item is and let eBay choose for you. Next, write a title and description. Include key words you think people will search for in the title box, and all the information you have about the item in the description box.

Now set a starting price. $0.01 is the best starting price, as it draws people in to bid who otherwise wouldn’t, and items will almost never finish at such a low price. The next thing to set is the duration of the auction: 3, 5, 7 or 10 days. This is up to you: longer sales will usually get more bids, but will also seem to drag on forever. If you’ve taken a picture, add it now – items with pictures always sell for more. Finally, tick the payment methods you will accept (just PayPal is best for now), and where you will post to (limit yourself to your own country to begin with). Submit and you’re done!

Step 4: Wait for it to sell.

This is just a matter of sitting back and letting eBay do its thing – buyers will find your item and leave bids on it. Some bidders might email you with questions about the item, and you should do your best to answer these questions as quickly as you can.

Remember that if your item doesn’t sell then you can list it again for free.

Step 5: Collect payment and post it.

eBay will sent your buyer emails guiding them through the process of sending you payment for the item. Make sure you have the money before you send anything.

Once you’ve got the payment, all you need to do is pack the item for posting (make sure to use some bubble wrap), take the buyer’s address from the confirmation email eBay sent you, and write it on the parcel. Put some stamps on, post it, and you’re done!

I hope you enjoyed selling your first item. Now that you’re starting to get into it, the next email will give you a checklist of things you need to do to be a successful seller.
An eBay Seller’s Checklist.

Being a seller is a lot of responsibility, and sometimes you might feel like you’re not doing everything you should be. This simple checklist will help you keep on top of things.

Have you found out everything you possibly could about your items? Try typing their names into a search engine – you might find out something you didn’t know. If someone else is selling the same thing as you, then always try to provide more information about it than they do.

Do you monitor the competition? Always keep an eye on how much other items the same as or similar to yours are selling, and what prices they’re being offered at. There’s usually little point in starting a fixed price auction for $100 when someone else is selling the item for $90.

Have you got pictures of the items? It’s worth taking the time to photograph your items, especially if you have a digital camera. If you get serious about eBay but don’t have a camera, then you will probably want to invest in one at some point.

Are you emailing your sellers? It’s worth sending a brief email when transactions go through: something like a simple Thank you for buying my item, please let me know when you have sent the payment. Follow this up with Thanks for your payment, I have posted your [item name] today. You will be surprised how many problems you will avoid just by communicating this way.

Also, are you checking your emails? Remember that potential buyers can send you email about anything at any time, and not answering these emails will just make them go somewhere else instead of buying from you.

Do your item description pages have everything that buyers need to know? If you’re planning to offer international delivery, then it’s good to make a list of the charges to different counties and display it on each auction. If you have any special terms and conditions (for example, if you will give a refund on any item as long as it hasn’t been opened), then you should make sure these are displayed too.

Have you been wrapping your items correctly? Your wrapping should be professional for the best impression: use appropriately sized envelopes or parcels, wrap the item in bubble wrap to stop it from getting damaged, and print labels instead of hand-writing addresses. Oh, and always use first class post – don’t be cheap.

Do you follow up? It is worth sending out an email a few days after you post an item, saying Is everything alright with your purchase? I hope you received it and it was as you expected. This might sound like giving the customer an opportunity to complain, but you should be trying to help your customers, not take their money and run.

Being a really good eBay seller, more than anything else, is about providing genuinely good and honest customer service. That’s the only foolproof way to protect your reputation. Of course, you might be wondering by now whether it’s really worth all the hassle to get a good reputation on eBay. Won’t people buy from you anyway, and couldn’t you just open a new account if it really comes down to that? Our next email will set you straight.

What’s Your eBay Reputation Really Worth?

Your eBay reputation is everything you are on eBay – without it, you’re nothing. Your reputation is worth as much as every sale you will ever make.

If you’ve ever bought anything on eBay (and the chances are you have), then think about your own behaviour. Buying from a seller with a low feedback rating makes you feel a little nervous and insecure, while buying from a PowerSeller with their reputation in the thousands doesn’t require any thought or fear – it feels just like buying from a shop.

A Bad Reputation Will Lose You Sales.

In fact, a bad reputation will lose you almost all your sales. If someone leaves you negative feedback, you will feel the pain straight away, as that rating will go right at the top of your user page for everyone to see. Who’s going to want to do business with you when they’ve just read that you took a month to deliver the item, or that you had bad communication and sent a damaged item? The answer is no-one.

Your next few items will need to be very cheap things, just to push that negative down the page. You might have to spend days or even weeks selling cheap stuff to get enough positive feedback to make anyone deal with you again.

It’s even worse if you consistently let buyers leave negative feedback – once you get below 90% positive ratings, you might as well be invisible.

You Can’t Just Open a New Account.

Besides eBay’s rules about only having one account, there are far more downsides than that to getting a new account. You literally have to start all over again from scratch.

You won’t be able to use all the different eBay features. Your existing customers won’t be able to find you any more. Your auctions will finish at a lower price because of your low feedback rating. Opening a new account is like moving to a new town to get away from a few people who are spreading rumours about you: it’s throwing out the baby with the bathwater.

A Good Reputation Will Get You Sales.

When a PowerSeller tells me something, I tend to believe them. They can be selling a pretty unlikely item, but if they guarantee it is what they say it is, then I trust them – they’re not going to risk their reputation, after all. This is the power of a reputation: people know you want to keep it, and they know you’ll go to almost any lengths to do so.

This is true even to the point that I would sooner buy something for $20 from a seller I know I can trust than for $15 from someone with average feedback. It’s worth the extra money to feel like the seller knows what they’re doing, has all their systems in place and will get me the item quickly and efficiently.

You really will find selling on eBay so much easier, and there’s only way to get a good reputation: make sure you please your customers every time. But some customers can be, well, just a little difficult to please. In the next email, we ask: is the eBay customer always right?

Is the eBay Customer Always Right?

I can answer this question for you right now: the answer is ‘yes’. In fact, the answer is ‘YES!’ – the biggest yes you’ve ever heard. Of the course the customer is always right. If you want to be a successful eBay seller, you should go miles out of your way to make sure every single one of your customers is 100% satisfied, however much time or money it might cost you.

A dissatisfied customer will leave negative feedback, and negative feedback is to be avoided at all costs. That one piece of negative feedback will always cost you more than it would have to deal with the complaint, whatever the value of the items you sell. You should consider any positive feedback percentage under 100% to be an absolute disaster, and a personal failure on your part.

But What If

But nothing! There is no situation where you, as a seller, should get into any dispute with a buyer. Here are a few common situations and how to handle them.

They say the item never arrived: Politely ask the buyer to wait a few more days to see if it turns up, and then email you again if it still hasn’t arrived. If it still hasn’t arrived, you should assume it was lost in the post somehow and offer to send a replacement if you have one, or give them a full refund otherwise. No, I don’t care what that costs you. Are you serious about selling on eBay or not?

The item has been damaged in the post: You must offer to replace it or take it back for a refund without hesitation.

They say the item doesn’t match the description: Resist the urge to email back with yes it does, you just didn’t read the description properly. Take the item back for a refund, and edit your description if you need to, to make any confusing points extra clear.

I’m sure you’re spotting a pattern by now. Offering a refund will make almost any problem go away, and it really will cost you less in the long run. Remember, one piece of negative feedback will stay with you forever, while having a 100% positive rating is like owning a bar of solid gold.

You should always handle customers’ complaints before they complain to eBay – in fact, you should email them pre-emptively to ask if they have any. Going through the dispute process is time consuming, reflects badly on you and is downright unnecessary.

Are you still not convinced? Think this would only work with cheap items? Well, you see, the higher the price of the items you sell, the more your reputation is worth to you. Let’s say you were selling $10,000 worth of items each week, for example, and making a $1,000 profit per week overall. You might think that refunding one customer’s $1,000 purchase would be a tragedy, losing you your whole week’s profit. It’s far better to look at it this way: if you don’t give that refund, then not only will you lose the next week’s profit, but you’ll probably lose a few weeks’ profit after that too. Now which option looks better?

I absolutely can’t emphasise enough the importance of really believing that the customer is always right. But trying to make excuses for complaints isn’t the only thing you need to avoid. There are a lot of pitfalls that you need to avoid if you don’t want to kill your business before it’s even started properly – and I’ll show you in the next email what they are.

10 Sure-fire Ways to Kill Your eBay Business.

It’s surprisingly easy to kill your eBay business, if you’re not careful – sure, you can start over from scratch without it costing you anything, but do you really want to? Still, if you want your business to end up dead in the water, here are some simple ways to do it.

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