So you spend all day confined in a dungeon in front of a couple glowing computer screens, coding C++ and eating McDonald’s for lunch? You definitely need to lose a few pounds and put on some muscle, but don’t know where to start? All of us computer geeks could stand some exercise. This guide will give you some practical tips on how to get started getting in shape!

1. Set Goals

Just as with anything else in life, you’ll go nowhere without goals. Set short-term, and long-term goals for yourself. Make them reasonable and attainable. Don’t get discouraged if you’re behind. Simply rededicate yourself to your goals and keep plugging away.

2. Get out of the office!

I know what it’s like sitting in front of a computer all day at work, then coming home and working on your own projects. Its hard to get away from it, but you need to make some time for yourself and get away from the computer and T.V.
You don’t necessarily need to go to the gym, just try to get 30 min of (strenuous) physical activity every day. Whether its power walking with your dog, or running on a treadmill, or lifting weights, get up and get moving!

I suggest doing something that you love for exercise. If you force yourself to start jogging or lifting weights and you hate it, you’ll quit within in weeks or months. Instead find something you like doing and force yourself to do it on a regular basis. (Sex doesn’t count. Come on, I know you’re not getting laid).

I’m a huge proponent of martial arts for getting in shape. Not only are they fun, they are great for burning calories, learning balance, self-discipline, etc. Boxing and kickboxing are great cardio workouts. You may also want to look at Kempo (Chinese Karate), Brazilian Jiu-Jitsu (Submission wrestling), or Tae-Kwon-Do (Korean Martial Art).

3. 20% exercise, 80% diet

You have to exercise to lose weight, so get over it. But let’s be clear about this: it is mostly about diet. If you’re not getting the results your looking for you have to adjust your diet.

I suggest seeing a dietitian and explaining your goals to them. Also you may want to check out eDiets. They put together a diet for you and give you a grocery list so you know what to buy.

4. Pack your lunch / cook

An easy way to start losing weight immediately is start packing your lunch. Fast-food is a big no-no. Start brown-bagging something everyday.

5. Get a partner

A good way to stay motivated, and to really push yourself is to find a workout and/ or diet partner. There is strength in numbers.

Don’t get a lazy workout buddy. That could backfire, because they drag you into their laziness.

6. Set a time that’s right for you

My philosophy is not to do anything out of the ordinary when starting a new workout program. If your new schedule change or workload is too radical you’re setting yourself up for failure.

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Hence, don’t commit to wake up a 4:30 in the morning to workout because its not likely to happen. Make time during the day to workout. You don’t need to dedicate more than 30 – 40 minutes, but find sometime in your current day to get some exercise in! Try to be consistent and go at the same time everyday.
I already know what you’re thinking: “I’m too busy.†And I know that is just an excuse not to exercise. Make it a priority and make time to work out. I know your kids need your attention too, but they also want to see their parents live longer and with less stress, right?

7. No fad diets - EVER

I hate fad diets (Atkins, Southbeach, etc.). These may work temporarily, but they are not long term solutions!

The golden rule I use is: calories spent > calories taken in.

Burn more calories than you eat and you’ll be on your way to losing weight.

8. The right way and the wrong way

To safely lose weight and keep muscle you only want to lose 1-2 pounds per week. I know this doesn’t sound like a lot but it really is a much better way to lose weight. It also encourages continued success through a longer period of time, rather than not eating for a week, losing 10 pounds, and then putting it right back on.

For those who are more than 30 pounds over weight you may to consider somewhere around an 1800 calorie diet to get started. See a dietitian for a diet that suits your needs.

If you’re trying to bulk up you should increase your calories by about 500 a day in order to gain 1 – 2 pounds per week. Again, you don’t want to gain anymore than this because you’ll be gaining fat rather than muscle.

9. Drink lots of water throughout the day

You can burn calories just by drinking water. A Calorie is actually a measure of heat that your body uses. When you drink water your body heats the fluid up to 98.6 degrees, causing you to burn heat / calories.

10. Don’t eat before bed

This is another weight loss tip. When you go to sleep your body slows down metabolizing. If you eat right before bed this metabolic slowing may cause extra weight gain.

11. Don’t listen to your parents

I hated when my parents told me I couldn’t leave the table until i cleared my plate. Sure enough it came back to haunt me. Its a bad habit that most people have to this day. Eat only you are semi-full to full. Don’t gorge yourself and don’t feel like you have to finish everything on your plate. This can save your from eating many, many extra calories.

12. Do your homework

There are plenty of resources out there about diet and exercise. Educate yourself. Also remember to take everything you read or hear with a grain of salt. Just because somebody is a bodybuilder doesn’t mean they know what they are talking about, or that what they are doing will work for you.

13. Be committed

This is the toughest one by far. But remember nothing good comes without hard work. Commit yourself to your goals, and achieve them. I know you can do it.

(Bonus tip: I write my goal weight on a Post-It note and stick it on the bathroom mirror. That way achieving my goal is the first thing on my mind every day. )

More diet and exercise resources:

• Search for the best San Diego TMJ and neuromuscular dentistry services.

• http://bodybuilding.com/fun/index.html (Don’t be turned off by the name. This site has a lot of articles that apply to getting in shape not just bodybuilding.)

• http://www.thinkmuscle.com/articles/index.htm (Bryan Haycock does a great job of explaining diet and exercise in a scientific manner.)

• http://www.everydiet.org/ (Diet Encyclopedia)

• http://www.drgourmet.com/health/fastfood/ (Eating healthy at fast food restaurants)

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Oral surgery deals with any surgery involving problems with the gums or teeth.  Often, when people think of oral surgery, they immediately think of teeth removal such as wisdom teeth.  That is only one of many services treated with oral surgery.  Often a person needs oral surgery to treat many conditions affecting the soft tissue and bones of the mouth, facial areas and teeth.  Some of the conditions requiring oral surgery are:

• Face and jaw corrective oral surgery
• Oral surgery for teeth extractions or replacement
• Dental implants using oral surgery
• Oral pathology testing
• Jaw joint problems requiring oral surgery
• Ridge augmentation oral surgery

Details on Some Oral Surgery Procedures

Ridge augmentation oral surgery – Losing a tooth can cause the gum to have an indentation due to bone and gum loss.  This indentation may be visible even when wearing a partial or bridge.  Oral surgery corrects this.Extractions – The complete removal of a tooth that has erupted, curved roots, or impacted may require oral surgery.  A few of the many reasons requiring a tooth to be removed using oral surgery is:

• Gum disease
• Decay
• Abscessed tooth
• Impacted tooth

Gums Repaired by Oral Surgery – Damaged gums, due to gum disease or injury, often require oral surgery to correct. 

Dental Implants – The surgeon anchors a dental implant, which replaces a missing tooth, to the bone to reduce the risk of further gum or bone loss using oral surgery.  They then attach an artificial tooth.

Corrective Jaw Surgery – Corrective oral surgery may be required when the jaws or teeth do not meet properly.  This can cause many problems such as difficulty eating, chronic jaw pain, breathing problems and speech problems among others.

You can find a discount dental plan which will cover Oral surgery for you.

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A dental implant replaces the root of a tooth.  An artificial titanium screw with a rough surface is bored into the patient’s bone.  They affix an artificial tooth to this.  They do not attach an individual dental implant to any other teeth, as the dental surgeon screws it right into the jaw.  A bridge dental implant is the process of placing several implants in your jaw and then bridging them, so dentures fit over them. Many discount dental plans will include dental implant procedures in their coverage.

The Benefits of a Dental Implant
Some of the great benefits of a dental implant are:

• Replacing a lost tooth, a dental implant improves your appearance.
• Dental implant/implants are more comfortable than wearing a partial or full denture.
• Unlike poor fitting dentures that slip and affect your speech, a dental implant or implants are natural and do not affect you when you talk.

With dental implant procedures, there are three leading types of dental implant.  A subperiosteal implant goes under the tissue that covers the jawbone but on top of the bone itself.  This dental implant helps patients with significant bone loss or people having trouble wearing dentures. 

An endosteal dental implant involves placing a screw directly into the jawbone, in place of the tooth root and attaching a prosthetic tooth or teeth.  To be a candidate for this dental implant, you need a sufficient, dense jawbone and healthy gums.  This is the most common dental implant procedures.

An artificial bone substitute dental implant uses a similar bone substitute that goes over the jawbone bonding to it over time.

Dental implant surgery often makes people that did not smile much because of their loss of teeth, feel much more confident.  One great advantage to a dental implant is that there is no discomfort or problem eating.  It is an expensive surgery and often fully covered by discount dental plans.

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Cosmetic dentistry has become increasing popular over the last few years. Cosmetic dentistry, no longer just for the rich and famous such as movie starts, improves a patient’s smile making them feel more self-confident. Some of the common cosmetic dentistry procedures include:

Teeth Whitening Cosmetic Dentistry

In cosmetic dentistry, teeth whitening is probably one of the most requested or prescribed treatments. Dentists often perform this cosmetic dentistry in their office using a bleaching procedure. The dentist, in cosmetic dentistry, uses a special light or laser light and a whitening/bleaching gel to lighten discolored teeth making them white and beautiful.

Dental Veneers Cosmetic Dentistry

Dentists use dental veneers of plastic or porcelain in cosmetic dentistry to correct:

• Teeth with uneven surfaces
• Change oddly shaped teeth
• Teeth that are too small or big
• Crooked teeth
• A chipped tooth or chipped teeth
• Stained or yellow teeth
• Fill gaps between teeth

Gum Cosmetic Dentistry

There are two main reasons they use cosmetic dentistry procedures in gum surgery. Gum recession results in a long tooth smile that is often uncomfortable and unattractive. A gummy smile often resulting from teeth grinding, makes your gums look large and teeth small. Cosmetic dentistry corrects both these problems.

Bonding Cosmetic Dentistry

In cosmetic dentistry, bonding is applying a composite resin filling to restore teeth that are decaying. With cosmetic dentistry, applying a permanent composite resin on teeth will reshape them, close small gaps or lighten stains.

Dental Implants Cosmetic Dentistry

They use dental implants in cosmetic dentistry to attach surgically, an implant or implants into your jawbone.

If you have a dental plan, inquire as to whether cosmetic dentistry is covered as all dental plans differ. Unlike years ago, everyone today can have a wonderful, bright, beautiful smile with the help of cosmetic dentistry.

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A beautiful smile is important as it not only makes a person feel more self-confident and attractive but straight teeth are necessary for healthy gums and teeth.  If your teeth are crooked, overlap or you have gaps, braces, often covered by - discount dental plans are the answer to your dental problem.

Why Braces are Necessary?
If your teeth are crooked, without getting braces to correct them, you are likely to encounter many or all of the following problems.

• Crooked teeth without braces are prone to gum disease and tooth decay.
• Braces straighten teeth so they are less prone to plaque, which eventually can cause cavities and gum disease.
• Braces align lower and upper jaw problems by correcting overbites or under-bites called malocclusion. 
• When braces straighten your teeth, keeping your teeth clean is easier.
• Some braces main purpose is to modify a person’s facial growth.

What Types of Braces Are There?

There are two types of braces, which are removable braces and fixed braces.  Some braces our attached on the outside of the teeth or cheek side while lingual braces attach to the inside or tongue side.  There are invisible or clear braces with or without colored elastics. 

Removable Braces or Appliances

Removable braces come in a variety of appearances and shapes such as retainers.  Braces are as individual as the people that wear them.  People that have had braces, often use retainers to keep their teeth in their correct position, after the orthodontist removes their braces. Another removable brace or appliance is a cervical pull headgear.

Fixed Braces or Appliances

The orthodontist attaches fixed braces to the teeth.  Once the teeth are straight and positioned correctly, they remove the braces.  These braces are often made of metal, plastic, ceramic and a combination.

If you are concerned about the cost of braces, check our discount dental plan as many do cover full or partial cost of dental braces.

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For millions of people across the country, the fear of dentists and dental surgery keep them from looking after their teeth properly. This dread is often a carry over from our childhood days and usually the only thing that gets us to seek medical help is a terrible toothache or dental problem that will not go away. Before sedation dentistry, some of the other reasons that people avoided the dentist were:

• Fear of needles
• Being afraid you will choke
• Childhood experiences at the dentist
• Fear of experiencing pain
• The smell of the dental office

Sedation dentistry is wonderful because it has removed the fear and anxiety making it a far more pleasant experience. Since sedation dentistry, no longer are people afraid to seek dental help as sedation dentistry relieves their stress. Sedation dentistry does not usually put people to sleep or totally knock them out. Sedation dentistry relaxes a patient, putting them at ease and ends any strain or anxiety they experienced without sedation dentistry. Often with the use of sedation dentistry, a patient not only relaxes but also feels no pain and often does not remember the dental procedure while under sedation dentistry.

Types of Sedation Dentistry:

Some of the many choices in sedation dentistry available are:

Nitrous Oxide Gas Sedation Dentistry – Often referred to as laughing gas, they use nitrous oxide gas in sedation dentistry to make a patient feel extremely relaxed and less tense. The dentist still administers a local anesthetic during sedation dentistry, as nitrous oxide does not stop pain.

Sedation Dentistry Using Intravenous – Instead of a pill, during sedation dentistry, the patient receives an injection to make them feel mellow and at ease along with an injection of local anesthetic to stop any pain.

Oral Sedation Dentistry – For oral sedation dentistry, about an hour before their appointment, a patient takes a tablet that relaxes them and makes them less nervous. Again, because they will still feel pain, the dentist uses a local anesthetic.

Many dental plans will cover sedation dentistry but it is important to read the fine print to be sure that you are covered for the sedation dentistry process.

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