Browsing: Weight Loss

Top Diet Tips You Must Follow For Bodybuilding

Working out alone does not yield the expected results when it comes to bodybuilding, diet also plays a huge role. As a body builder, you must choose foods that will help you build muscles and at the same time get rid of fats so you are lean. This diet should be before high in fiber and protein and low in fats. You would also need to eat more than usual, especially when you have strenuous training. Below are some of the top diet tips you must follow for your bodybuilding endeavors.

Tip 1 – Eat good amounts of proteins. Your diet as a bodybuilder should be very high in protein to grow the muscle. However, you must ensure you eat the protein according to your body weight because anything else that is calories. High protein foods include chicken breast, pork tenderloin, steak and salmon. If you are a vegetarian then substitutes for the meat include buckwheat, mycoprotein, legumes and seitan quinoa.

Tip 2 – Use nutritional liquids between meals. Protein shakes are the best to keep your energy up before your next meal. If you are trying to keep off junk food, then the shakes come in handy. You can go for whey protein powder that is easily digested and absorbed to keep your levels up.

Tip 3 – Avoid skipping meals at all costs. Remember that the body needs the nutrients to build mass. When you skip meals then it will end up utilizing what is stored, so breaking down the muscles you are trying so hard to build. Schedule your meals in such a way that you do not get hungry or skip a meal, pack your food if you have to.

Tip 4 – Keep your meals balanced. Even though protein seems to be most important for bodybuilding, you should attend to eat meals that are balanced. Complex carbohydrates and vegetables should remain staple in the diet together with the portion of protein. Asparagus, spinach and broccoli are some of the numerous vegetables you can eat to achieve your bodybuilding goals.

Tip 5 – Moderate fat and avoid foods that are processed. A small amount of fat is fine, but you should keep away from excessive amounts. This means staying away from fried foods and those that have added fats such as butter. Use light cooking spray for oil and butter needs if you must. Because processed foods turn into fat and not muscle, you should also steer clear of any processed food.

Tip 6 – Consider supplements in your diet. Dietary supplements fill gaps that your diet misses and you will find some that are designed for body building. You can use the high quality supplements with protein powder to complement daily meals. However ensure that you get nutrition bulk from fresh foods and not the supplements.

Tip 7 – Never over eat. Bulking up does not mean eating too much because then you will only end up a fatty mess. Count your calories and ensure that you are eating just the right amount for the workouts and building the muscles.

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Distinct Ways to Lose Weight

Firstly, set sensible weight loss targets – Start off by making two goals. The first is definitely a short-range goal, for instance, I might want to lose 5 pounds a week. You will utilize this target to keep yourself on the course, so you know whether your work is paying off. Continually ensure this objective is something you trust that you can do. A theoretical point of losing 25 pounds in 7 days is simply not believable, and your intuitive personality will not believe you are really determined about reducing your weight.

The other goal you have to set is a long-range goal. This goal can be something, for example, losing fifty pounds by the mid-year vacation to help you feel good sporting a bikini at the pool. This target should be something you will be excited for and something that you honestly might want to accomplish. You will use your short-term objectives to evaluate whether you are making decent progress towards your long-range goal.

Consistently, it is best to plan your exercise sessions for that week. Set aside the suitable timeframe to do exercise when you feel you will have enough vitality for a good training session. Never look at your exercise routine as something that you can without much of a stretch put off and do not give individuals a chance to attempt to make you skip out on working out to do trivial things. On the outside chance that you would like to lose weight quickly, you are going to need to make a strong commitment to it and stay devoted.

Secondly, visit the gym regularly – You have set aside a few minutes for it, so, what are you going to perform as you work out? You will perform two types of physical exercise. To begin with is cardiovascular exercise. You will lose a few calories while you exercise on a treadmill or bicycle. It is great, but we also need to build little lean muscles with strength training. Lean muscles can change your body into a machine that ideally goes through calories day in and day out. The more you gather lean muscles, the more prominent your fat burning capacity is and the more calories you will burn up as your body feeds these muscular tissues the fuel that they require.

Alternate days between cardio exercise and strength training. It permits your muscles a chance to revamp themselves while you are preparing a different group of muscles. Presently, as you first begin, you will most likely need to start simple on yourself. Work with lighter weights and fewer reps. I know you are eager to slim down, yet do not begin excessively forceful and hurt yourself. Begin off moderate and simple and in the long run get to the overwhelming weights.

Thirdly, you should change your diet patterns. It is nothing unexpected that diet is a highly essential aspect to losing fat. What you eat is a large component of being heavy notwithstanding various infections that outlet from an unhealthy diet including cardiovascular fatigue. It is awful. However, people draw near to 40 percent of the calories that they take in from junk foods.

Get started by shopping for lean meat when you are buying food. These are excellent protein sources, which is essential for encouraging your muscle tissue to burn up your unwanted fat. A strong principle for protein is that you bought to expend 1 gram of protein for every pound of your target weight. Along these lines, as you wished to weigh 130 pounds, for instance, you should have 130 grams of protein every day.

Six workable Ways to Burn More Calories during the Day

1. Pump up your ventilating: The cold temp helps your body work harder to stay warm, burn calories.

2. Sweat first thing in the morning: Stoke your digestion system by doing bouncing jacks or squats.

3. Lift weights: Adding powerlifting exercises along with squats and bench presses to your cardio routine will wrench up the burn.

4. Set telephone updates: Program your cell phone to go off at regular intervals to remind you to get up and move.

5. Continuously include 5: Add no less than five more minutes to the end of a walk or run to smolder additional calories.

6. Sit on the floor: Now stand up but do not use your hands or knees, you will compel your muscles to work harder at whatever point you decide to get up.

Whether you try one of the tips or try all of them, the important thing is that you remain consistent with your weight loss efforts. You are sure to meet all your weight loss and fitness goals before long.

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7 Killer Ways To Maximize Your Fat Burning In The Gym

Hey, we all want to shed some pounds and get back to the body that we had when we were youngger and did not appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.

1) Anaerobic Exercise

If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create larger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building larger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.

2) Warm-up and Cool Down

Warming up before exercising and taking the time to cool down after with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.

3) Diet, Diet, Diet

This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.

4) Plan Workouts

The body is the most complex machine on the planet and you canít just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You can not work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, do not be afraid to consult a physical trainer to help you set up a program that is best suited for you.

5) Nutritional supplements

If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein – things that will really maximize your workouts that you can not always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.

6) Set Weekly Goals

I know that this just seems to be obvious but the truth is that most people are not thrilled with the idea of ​​working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time . Listen, next time never comes and when you stop seeing the scales go down, the motivation just seemed to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.

7) No More Late Night Snacks

This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you woke and do not feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.

The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning fewer calories through the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains higher when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.

Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.

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Lose Weight by Learning How the Pro-Cyclists Eat

If you feel like you have been pedaling so much and still have not seen the improvement on your weight loss, then maybe it's time to examine what you have been feeding your body. Losing that extra weight will not only make you look and feel better, it will motivate you and also give you a larger room for progress with your cycling. Learn how the pro-cyclists manage their diets for them to be in top shape. Maybe you can learn a few tricks from them.

· Breakfast. Racers burn A LOT of calories. They lose up to 4000 calories everyday. That is why breakfast is important to them and it should be important to you, too. A hearty breakfast makes their tanks full as they start off their day. Most of them eat oatmeal with fruit. Skipping breakfast will not give you enough fuel to go through with your work-out.

· Hydration. It may depend on a variety of circumstances but, on the average, racers consume half a liter of fluid every hour. They drink plain water and add the fancy sports drinks and different mixes in there. But for those who are not pro-racers, drinking enough water will still be beneficial. This will help you burn more calories as your body works on warming up the water to your body temperature.

· Eat throughout the day. Racers eat a lot since they burn more than 300 calories every hour. Some munch on sports bars and gels while others eat potatoes, sandwiches, rice delicacies and fruits. While you might not need to eat as much, try eating small portions in between breakfast, lunch and dinner. This will keep your metabolism running. But take note not only of the quantity but also the quality of food that you consume. Think lean proteins, fruits, greens and complex carbs.

· Dinner. Most of the racers are served large quantities of meat for dinner – chicken, beef and fish. To balance this, they also consume their greens such as kale and spinach. From this, you can see how important lean protein is. This will help make you feel full longer and will help you feel satiated. In addition, it also contributes to building and maintaining muscles which burns your fat. It is also advised that dinner be ateen before 8PM. Eating meals late at night signals the body to store fat which is not expired because ofactivity during the evening.

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Weight Loss Guide: 5 No-No’s for Bicycle Riders

Whether you're a first-timer on a city bike or a season triathlete on a roadie, these few points should be avoided if you want to achieve that ideal fitness level while still having lots of fun:

Skipping meals will burn more fat

Most cyclists these days prefer hitting the road or nearby trails early to avoid the morning rush. If you are a seasoned cyclist, you would know better that leaving the house without even eating a slice of bread will not needlessly help you lose those stubborn fats.

Although, studies have shown that skipping breakfast or any other meals prior your exercise will allow your body to burn glycogen and stored fats. On the flip side, other people feel weak, dizzy and lightheaded due to the decrease in their sugar levels which often results to reduced performance (and less fat-burning), which is actually contrary to what you aim for.

Perhaps the most sensible approach to this is to evaluate your current condition and consider factors such as age, health, medical history, fitness level and the type of exercise you are about to engage. This way, you can decide whether to eat a bit prior jumping on your bike and hitting the road or trail.

Less water will do the trick

Do not ever attempt to do this. Your body needs the appropriate volume of water prior to your exercise for maximum performance. Less water intake has no direct effect on weight loss. Drink ample amount of water before and after your exercise to avoid any conditions such as dizziness and worse, dehydration. You would not want to collapse on the road, right?

More cycle time is better

This is not necessarily true. A lot of cyclists aim for that long distance stint – usually a minimum of 100 kilometers within 8 hours – often dubbed as a 'Century Ride'. Yes, it's cool, awesome, and 'hardcore' but it's not for everyone. Exercising for long hours can cause fatigue especially for new cyclists. One good way to start is to try a good 30-60min session at home or outdoors. Do this 3-4x a week rather than choosing that 100km one-time sprint. Occasionally, you will increase your cycle time as your fitness level improves. But for now, take it slow and be consistent!

Sleep is for the weak

Depriving yourself from a good 7-8 hour sleep negates the total positive benefits you'll get from a good diet and exercise. Lack of sleep also increases your cortisol level – the stress hormone that acts as a stimulant for you to want more food. So unless you want to become part of the lethargic flesh-eating horde during a zombie apocalypse, take a good rest so you'll feel energized and ready for your daily dose of pedal-sessions the next day.

Just Pedal. No room for fun.

There's nothing more awesome than having fun while achieving that perfect fitness level! So before you decide to purchase that stationary cycling machine, consider buying a mountain bike (MTB) or road bike (roadie). Either of these 2 bikes will give you the satisfaction of seeing great sights and meeting new people rather than pedaling inside your room while watching television.

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Obesity Is an Epidemic, Take Action

With our busy life styles our meals have become an afterthought. With little time to prepare and so many easy outs for a quick and easy meal no wonder why we as a whole are becoming more unhealthy and over weight. This trend is not a good one and it does not seem to be stopping any time soon. A matter of fact it is picking up traction. Travis Stork, MD says the number of people with type 2 diabetes is expected to rise sharply during the coming decades. Unless we make some big changes to our diets and activity levels, by 2050, as many as one-third of adults will have type 2 diabetes (up from 8.3 percent today).

The call to action is very clear but will many people take this seriously? Sadly the answer is no. It is human nature to procrastinate and undermine. Putting off what needs to be done because of false emotions. I will get around to it when I get more time. What can I do about it any ways. The thing is you will never receive more time than the time you have now and by starting with you, you can change it. The change starts with you.

Losing weight is not going to always be easy. This is because it requires change. It is human nature to develop habits in every area of ​​life and your eating habits are no exception. There are many programs out there and guidelines you can follow for help. Do not let self-doubt discourage you. The only person that can change your future health is you so when others may criticize you for being on a 'deit' do not let that feed into your self-doubt bringing you down. Once you begin to lose weight and those that criticized you you will begin to realize that they wish they had what you got, courage.

At the beginning the only person to benefit may just be you. It's your future health and if everyone would begin to realize the health risks of unprompted quick and easy meals on the go is doing to their future health maybe they would reconsider. The little decisions by getting those unhealthy meals everyday is compounding into a very dangerous situation in years to come. Most deaths in America are linked to eating habits. That is more than car accidents and violence combined .

The situation is real, the call for action is there. It is up to you to make the uneasy decision to make a change. The change starts with you. Changing your eating habits. You know generally what healthy foods and unhealthy foods are but it is recommended that you seek guidance on this major change in your life. After all this is an important issue, this is your future.

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Weight Loss And Resistant Starch

Starch is a complex carbohydrate which converts to sugar in your body and will mostly be converted to fat. Typically found in rice, potatoes and grains.

Resistant starch is the starch which is not absorbed in the small intestine and travels on to your colon where it can potentially feed the healthy bacteria.

There are several kinds.

  1. The starch in raw potatoes and green bananas. But very few of us consume these foods in their raw state usually preferring or bananas ripe and our potatoes fried, mashed with milk, cream or cheese or baked with toppings such as cream, cheese and bacon. This starch quickly enters the blood stream.

  1. The most interesting kind of resistant starch comes from ordinary starch which has been cooled and re-heated. Eg Instead of eating a bowl of pasta longnight which is like eating a cup of sugar, you cook it, then refrigerate it overnight and reheat it tomorrow night.

This left over pasta is still introducing a lot of sugar into your blood but some of it will not be absorbed. How much is variable, a large size penne pasta is better than macaroni which is not as good as a fettuccini.

A rice sushi roll is better than freshly cooked rice because it has been cooled.

  1. Resistant starch found in beans and seeds. These are an ideal source of healthy gut bacteria food without spiking your blood glucose resulting in increased insulin which can result in fat gain.

If you are seeking to be health and lose weight by limiting sugar and grains and processed foods then it is best to avoid these foods completely at least for the first month. This gives you the best possible chance of making a clear assessment about eating this way. Seeds and occasional beans are OK

After the month if you need to eat pasta then cook-cool and reheat are you best options. Unfortunately this will not happen in a restaurant so you will just have to wear the consequences. You will soon find out if there are any side effects.

An occasional cheat meal should not be a problem, but that all depends on how insulin resistant you are and how long you have been over weight. A long term problem will take longer for your body to reset and take you comfortably into fat burning mode.

It's all about testing and keeping your results, so keep track of your progress and setbacks.

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The Right Weight Loss Plan For Your Needs

When it comes to shedding pounds, you need the right weight loss plan to follow. You can not just take advice from anyone because many people who claim to know about weight loss does not know anything. People like that are called “pretent experts.” They work out in their dreams and lose weight in their nightmares.

How many times have you tried to lose weight only to give up because the program you were using just was not right for you? If you are like many people out there, this has probably happened to you at one point or another.

The right weight loss plan should consist of a few things. Here they are:

1) A healthy eating plan
2) Working out four times per week
3) Being consistent

See you can not be a quitter when it comes to losing weight. If you want the results that you dream of, you have to take action. I know someone who tried to lose weight by taking that great pill at first light, and for the rest of the day do NOTHING. You know how those pills make supernatural claims about how you will lose 39 pounds by the end of the week? My friend sincerely believed that.

No matter which plan you choose, you need to know that it will ALWAYS require exercise. You have to know how your body works. More than likely you have tried to lose weight in the past, and you witnessed great results, but quit for some odd reason.

Go back to doing that plan! (As long as it was healthy)

If it involved a personal trainer, then get a personal trainer. However, if it mean starving and taking a high dose of pills, do not do this. Always keep it healthy, and find yourself a workout buddy. You can find one in your family, at your job, with your friends, or even with someone in the gym also. Moreover, preferably get someone who's around your size – so you both can motivate each other.

Bottom line, you are the one who is going to determine how successful your weight loss program is. It is your call whether you stick to a program or give up because it is too hard. Just remember that losing weight is a marathon, not a sprint so you must find ways to stay encouraged through your weight loss journey. Follow the tips mentioned above and you are sure to succeed.

With the right weight loss plan, you can achieve your goals. Go out there and do it!

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8 Exercise Fallacies

1. Crunches will flatten the stomach – You can not spot reduce fat by exercising a specific area. Situps and crunches can not widdle away abdominal fat. In fact crunches put a lot of stress on the lumbar spine (about 674 lbs. Of force) and may open you up for injury. Excess fat storage around your midline has more to do with hormonal imbalances and overall fitness than either or not you can do a million crunches. There are better ways to train the abs then crunches.

  • Proper clean eating habits and core stabilization exercises will do a lot more for flattening your stomach than a crunch will ever do. If you are properly doing squats, deadlifts and other Olympic lifts you probably do not need to specifically work your abs.

2. Pronation and “over-pronation” of the foot is bad – This is a normal and healthy function of the foot which refers to the multi-plane ankle joint action ( everts , abducts and dorsiflexes) that companies periodic rotation of the knees and hips during the gait cycle. During a normal gait cycle the foot rolls inwards and the subtalar joint everts (the heel rotates slowly outwards), and the arch flattens with weight being transferred to the inside edge. This is pronunciation and the foot is very loose at this time. It is considered 'unlocked'. Some over-pronation moments can be excessive but simply there is no criteria that actually defines it and no simple way of measuring the movement. You may pronate more than others but that does not mean its a bad thing because there are no studies that state controlling pronation leads to fewer injuries.

  • Many athletic shoes are made with stiff medial posts which are designed to prevent pronation. In other words, many sneakers are made to prohibit the human foot from doing what it naturally is supposed to do.

3. Pilates, Yoga and Stretching lengthens muscle – Simple understanding of human physiology dictates that all muscle have a predetermined length. Muscles shorten when contracted and lengthen when relaxed … their relevant insertions and origins do not change. Viscoelasticity may increase after hard stretching but this is only temporary. Static stretching will only increase your tolerance to the pain of the stretch – not actually change the length of the soft tissue.

  • Better posture (more upright) will give you the appearance of 'longer' muscles and even make you seem more confident, although to actually lengthen muscle would require either surgery or an accident resulting in a complete tear. The origin and insertion points are set not long after conception.

4. Stretching is necessary – There is no research providing the need for a separate stretching session to improve performance or safety. The greater degrees of flexibility garnered with stretching are likely the result of boosted tolerance to the pain of stretching, not actual lengthening of tissue. In other words you get used to the pain and can go farther in the stretch.

  • Simply participating in a smart exercise program will actively move all your joints though their normal safe range of motion; this may be enough.

5. Lifting 'heavy' weights will make women bulky – The word 'bulky' means different things to different people. That being said, lifting heavy weights will certainly increase lean muscle mass just not that much in a low testosterone environment (like a woman's body with 15-20 times less testosterone). It takes lots of dedication, time and effort (not to mention crazy genetics) to develop thighs like Serena Williams.

  • When you pick up heavy things, your muscles get STRONGER (but not unnecessarily bigger). If you pump yourself full of testosterone and eat way more calories than you are burning every day, you will get bigger … otherwise do not worry bout it.

6. Soreness after exercise is because of lactic acid buildup – Simply not true. Lactic acid is not the demon it is made out to be. In fact, lactic acid does not exist in the human body … lactate does. Delayed sunset muscle soreness ( DOMS ) is not fully understood. However it is believed to be the result of eccentric exercise which in turn causes micro-tears within the muscle cell and localized inflammation from the stress of training. It has nothing to do with lactate. Lactate is a fuel released from the muscle and converted in the liver to glucose, which is then used as an energy source. So rather than cause fatigue or burn it actually helps to delay a lowering of blood glucose concentrations and slows down the rate at which the cells become acidic.

  • You do not need to experience soreness in order to benefit from workouts. Studies have shown that soreness itself (using a scale from 0 to 10 to assess the level of soreness) is poorly correlated as an indicator of muscle adaptation and growth. DOMS is multifactoral and in many cases can alert the individual to an overtraining incident.

7. Cardio training is necessary for weight loss -Weight loss, particularly fat loss is a multifaceted phenomenon in the human body caused by several factors. First let me say individual sustained body-fat loss (which is different than weight loss) is a complicated topic which is not fully understood by science. Rather than delve into the overwhelming multitude of variables, I will keep the scope of this article focused on a simple question: is resistance training better than steady state cardio for fat loss? Maybe. This is the truest answer you'll ever get. If you have to choose, I believe weight training is a more efficient way for most people to lose body fat than steady state cardio.

Side Note: The fat loss evidence is much stronger for high intensity interval training than steady state cardio.

Let me be clear, cardio is great for a whole host of things (even weight loss) – its just not an efficient way to decrease body fat. Do not believe me? Look at the majority of people at the gym who only do cardio. Their bodies do not change. Moreover, stand at the finish line of a marathon and after the winners zoom by take a look at how many overweight runners there are. Marathon training requires a lot of cardio, so why are so many runners still overweight? Simple: Cardio makes you hungry by directly affecting hunger hormones (grhelin and insulin). Many people feel it is a license to eat more. “I ran 8 miles today because I deserve some ice cream cake!” Some evidence shows chronic cardio stresses your endocrine system and increases water retention (due to the gross soft tissue / joint inflammation). In the end you can not run run a bad diet. Do you know how hard it is to burn 500 calories with cardio? It'll take about 1 hour of punishing work on a treadmill or rowing machine to barely eek out 500 calories. And you know what? Four slices of bacon or a bagel with cream cheese or one slice of pepperoni pizza will instantly negate all that hard work.

8. The upper and lower abdominals (rectus abdominus) are independent – The 6 pack muscle is called the rectus abdominus and is one muscle that extends from the ribs to the pelvis. When one area of ​​this muscle is contracted the whole unit contracts. It is called the “all or none principal.” Muscles do not contract partially. Getting 6-pack abs is 90% about reaching low bodyfat levels and 10% about having muscular abs.

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The Best Diet For Weight Loss Combined With Exercise

Shedding pounds can be tough, especially if you're clueless about the best diet for weight loss. The eating culture nowdays entails that you eat a massive portion of munchies and run. It takes more effort to maintain a healthy weight, or losing weight for that matter. Have you tried jumping from one diet to another to find the best diet for weight loss? But is not it just disappointing that none of them looks to work? The fact is, some diets are not that effective, and there's no perfect diet for weight loss that'll work for everyone. Different body types and make-up respond differently to different diets for weight loss. While losing weight is not an easy fix, there are some things you can do to curtail emotional consumption and food cravings, develop a healthy relationship with food and achieve long-term, effective weight loss.

  • Be physically active. There have been different opinions about how much exercise is needed to achieve thinking weight loss, but there are numerous and pleasant benefits of being physically active. It goes beyond eradicating calories. The benefits of exercise also extend to gaining a healthy metabolism. Endorphins released when exercising provides you with a better and positive outlook. You can work out in the gym, but exercise to lose weight can be little things such as going for a walk, stretching or moving around. From these, you can muster more energy and motivation to take on exercise routines that require more commitment and intensity.
  • Control your food cravings and emotional eating. Eating is not only compelled by hunger. Many times, people eat whenever they are stressed and anxious, too. If you easily give in to emotional eating, you'll end up wrecking your diet and gain pounds. Whenever you're lonely or bored, do you munch junk foods? At the end of a stressful day, do you snack in front of the TV? These are the triggers of emotional eating that can break your diet. How to remedy this? You can combat stress by doing meditation, yoga or having a long, hot bath. If you're depressed, take a short nap or walk around the block instead of gorging sweets as your pick-me-ups. Listen to upbeat and energizing music as well.
  • Reduce your sugar and refined carbs intake. It does not matter if you're cutting down on your sugar and carb intake, but people tend to consume sugar and carbohydrates than what's required. You can limit eating sweets and desserts, but that's only part of the solution because sugar is also contained in bread, margarine, pasta sauce, vegetable, canned soups and other processed and packaged foods labeled as “low fat” or “non fat”. Sugar “hidden” in these foods nourish you with empty calories. What can you do about this? As much as possible, do not buy canned foods. Stock your fridge instead with low-sugar foods and foods with frozen or fresh ingredients. Avoid drinking softdrinks whenever you can, along with shakes, coffee drinks and energy drinks. These contain stupendous amounts of hidden sugar, and that's tantamount to 10-12 teaspoons. Even diet soda is not advisable because it usually triggers sugar cravings and result to weight gain. If you're looking for the best thirst quencher, switch to unsweetened ice tea or carbonated water added with a splash of fruit juice.

The best diet for weight loss should be combined with physical activity for the most effective results.

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How to Body Detox for Weight Loss

A detox is recommended once a while. It helps the body get rid of disease-causing toxins; it flushes all your internal organs, including the liver, kidneys and colon and muscle tissues. As such it promotes physical and mental well-being, moving towards a more holistic approach to maintaining health.

A body detox is one of the ways to speed up weight loss. Most of us equate it with fad and crash diets, translating to massive starvation. It is not right! Detoxification is all about using natural foods and drinks to cleanse your body system. So, there are some simple steps you can use at home and we've rounded up 6 tips below.

Guzzle liters of water

Whether you are on a detox diet for weight loss or not, your body needs a lot of water to regulate different processes. It excretes harmful chemicals and wastes through urine. Keep a bottle at hand and sip water continuously.

For weight loss, squeeze half a lemon in a glass of water and drink it first thing in the morning. It helps weight loss. It also restores the electrolyte balance.

Sweat it out

Exercise works in two ways as a detox for weight loss. First, physical activity burns all those extra calories that get stored up as fat. It also pumps out harmful chemicals through sweat. It amps up the circulatory and lymphatic systems and keeps you fit by correcting digestive problems. Work out for at least 30 minutes a day. Have a bath after every workout session to get rid of the accumulated toxins.

Cut back on sugar

Since the primary aim of the body detox is weight loss, it makes a big difference when eliminate excess sugars from your diet. By supplying your body with more sugar, you are forcing your pancreas to work beyond their capacity. Skip sugary beverages, white sugars and artificial sweeteners.

Reduce sodium intake

Skip all frozen and processed foods as they are high in sodium. Sodium retains water adding water weight to your overall weight.

Green tea

You love that cup of coffee early morning, but your body sure does not like it. Caffeine causes you to put on weight. In excess, it also dehydrates your body. Substitute your coffee cup with green tea. Green tea is rich in antioxidants. It aids digestions. It flushes out toxins. It also helps for weight loss. So many benefits in a single cup!

Skin brushing

After you have done all you can internally to attack your weight issues, there's a need to tackle it from the outside. The skin acts like a kidney, filtering out toxins. Dry skin brushing is one way to help your body detox naturally.

Dry skin brushing massaging the skin gently with a dry brush using circular movements. This exfoliation process cleans clogged pores and sloughs off dead skin cells enabling skin regeneration. It also promotes circulation. In addition to this, dry skin brushing breaks down deep-seated fat deposits that cause cellulite.

A detox routine will create a healthy you. Not only this, it reinforces your immune system and leaves you with more energy to go about your daily tasks.

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Weight Loss Tips For A Busy Lifestyle

The hectic routine these days not only leads to fatigue, but it certainly has a remarkable effect on the health as well. In this routine, one has to manage many tasks both at the workplace and at the home respectively. So much so that the diet that we consume is not a balanced one or lacks the necessary nutrients that are essential for the body.

Moreover, only a few people exercise or go the gym to stretch and make their muscles stronger as well.

How to manage a healthy Lifestyle

You will come across vital information that provides weight loss tips for everyone regardless of the age, gender, and the working group. Many people are becoming conscious about their weight and lifestyle so that they do not become obese and remain fit throughout the year.

However, there are those who are not that keen to focus on their weight and do not have the motivation to execute a proper routine or a workout as well. However, to lose weight, one needs to know about the factors that lead to obesity and the tips to reduce it within a few weeks respectively.

The web is full of weight loss information, but not all of the details results in a similar result for everyone. Still, the change in the diet and the exercise are equally important and should be incorporated well and in the right manner.

Tips

For the active lifestyle tips, you can follow the steps given below.

1. The Weight-Loss Equation: First you need to be familiar with the weight loss equation. It establishes the difference between the calories out and the calories in respectively. That is, the weight loss only occurs when the number of calories burnt is more than the calories taken at any time.

2. Keep track of your Calorie Intake: It is imperative for you to have a clear picture of the number of calories that you consumed on the daily basis. You can find different formulas to calculate the calories on the Internet that one can use to get an idea of ​​how much you need to eat regularly. The result will also help you to develop a good meal plan and the exercise routine as well.

3. Eat at the Pre-defined Hours: Setting a specific time for each meal every day will make more sense and will be good for your metabolism. It is necessary for you to eat at the right time so that digestion occurs correctly. It is advised to consume nearly three hours before going to sleep at night. This amount of time allows the body to digest food before undergoing the period of resting respectively.

4. Water Consumption: Dehydration occurs due to lack of water which is a damage for your health. New research indicates you should drink one-half to an ounce of water per pound of body weight. Otherwise, you will feel quite tired, and dryness of the skin occurs as well. Having an adequate amount of water helps in the digestion and keeps the stomach as well. Water intake reduces the unnecessary intake of calories and reduces hunger too.

You can benefit from the busy lifestyle tips as follows;

A. Plan your workouts: Just like the workplace, where you maintain a daily planner for the tasks to be done, you keep one for your workouts. On Sunday, try to schedule your workouts for the coming week so that you exercise properly at the scheduled time and do not overlook them at all. Moreover, you can opt for some group exercises at the gym to keep you motivated as well.

B. Schedule and pack your lunch: If you plan ahead of the week's meals, you will have more control of what you eat daily. Your lunches can even institute some leftovers from a late dinner, like having a chicken sandwich with honey mustard and a few vegetables.

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Ease Into Your Diet For Stress Free Weight Loss Success

Depending on your size and how much body fat you have, you can expect to lose 6-20 pounds of body weight in the first 3-4 weeks of any correctly designed nutrition program. Beyond this, a reasonable goal is to try to lose 2 pounds / week for the reminder of the time. This means a realistic weight loss goal is between 30-40 pounds in a 3-4 month period. More than this in this time frame is rare and potentially dangerous and should only be attempted with close medical supervision. If you have 100 lbs. to lose for example, this can not normally be reached in a 12-16 week program; you will need more than one nutrition program to reach this goal. If you need more than one diet program, do not plan on doing one right after another as you will have diminishing returns. Taking a short break of 1-2 weeks in between programs is recommended but the point is if you have to lose more than 10-15 pounds, you can expect to suffer through a diet for months. Keeping yourself as mentally fresh as possible through your plan will be imperative for staying the course.

Considering the length of time needed to produce fat loss results on a diet, it's smart to ease your way into it and practice measures throughout that will prevent you from getting burned out. Even if you're super excited about starting your new diet, avoid the cold turkey method of diving right in and trying to follow your plan to a 'T' from the get-go. If you have 12 hard weeks in front of you, starting out too strict too soon makes most start to wane far before the end from the hunger and mental stress. If you have been overweight for a very long time or have more than 30 pounds of body fat to lose, going cold turkey can even be dangerous. Going too low calorie, eating completely clean and / or exercising excessively when you have not ever done this (or have not in a very long time) can release toxins stored in body fat. This can make you sick and even cause damage if this is done too quickly. Dieters who have excessive amounts of body fat should ease into their program to avoid poisoning their body with the rapid toxin dump that can occur from starting a diet that's too strict. An example of this is when an obese person starts a drastic 85% raw diet, drastically changing from highly processed food to almost nothing but raw vegetables. Few can do this without becoming ill. This is not recommended as the result can be very dangerous.

They say you have to do the same thing for 21 days before it becomes a habit. Once you've reached the 3 week mark on your diet, there will be a numerous procedures that have become habit making it much easier to stay on course for the long haul. The trick is to ease into healthy nutrition habits so it's not so hard you either get sick or mentally break down before you get to the 21 day habit zone. The best way to do this is to take the first ten days or even 2-3 weeks of your program and follow it halfway, gradually getting more strict until soon you're doing everything by the book. This can be done in several ways. One way is to practice several days of strict dieting followed by a day or two off the diet. Begin the first week with only dieting Monday, Wednesday and Friday and take the rest of the days off. Week two try dieting strictly for Monday and Tuesday, off Wednesday, diet Thursday, Friday and Saturday, off Sunday. Week three diet for the entire week and take half day off the diet on Saturday as a reward. Week four should be strict dieting for the reminder of the program.

Another way to ease into a lengthy weight loss program is the elimination method. This is probably the most common and possibly the safest method of starting a diet, particularly if you have large amounts of weight to lose. Rather than mixing strict days with off days in the first 2-3 weeks, take this time to eliminate bad foods while replacing them with good ones. For example, for the first week, rather than strict dieting with controlled portions, eat the way you have been despite cut out all processed sugar and bread; replace with only clean, complex starches like brown rice, yams / sweet potatoes, oatmeal and legumes. Replace all of your fluids with water and increase the amount of water you drink to at least 64 ounces / day but up to nearly a gallon / day if you exercise hard enough to sweat. If you eat out, you're looking plain chicken breasts, lean steak, plain potatoes and salads for one week. Week two, all eating out is replaced by only pre-planned home cooked meals with each meal containing the right amount of protein but still not calorie restricted. Week three begins calorie restricted meals and strict dieting until the end of the program.

Besides easing into your diet, it's also a good idea to ease into your exercise program. For the amount of exercise needed to effectively burn body fat, jumping in head first can also produce adverse effects. Juggling strength training and as much cardiovascular work as possible is like suddenly taking on a second job that can easily over work you, especially if you're new to the gym. Just like your nutrition program, take the first 1-2 weeks to ease into your exercise program. If strength training is not something you're used to, start very moderately with little volume for the first few sessions. If you do not, the muscular soreness can be overwhelming, discouraging and should be watched closely or over training will be hard to avoid. Go for a certain amount of cardio hours / week and build this up over time. For example, week one do three 30 minute sessions of cardio. Week two, do two sessions of 40 minutes and one 30 minute, continuing to build in numbers of sessions and length of time building up to 5-6 hours of cardio / week (or whatever your effective volume of work might be).

Another reason why going cold turkey on your nutrition program is a bad idea is because of the undue mental stress it adds. Success on most weight loss plans occurs from being consistent with your regimen over a period of time. Being absolutely unforgiving strict for 12 hard weeks will make any pro break down mentally without some type of at least temporary reprieve. Taking a few weeks to ease into your program helps reduce the mental stress of dieting for long periods. Spending time preparing for your diet also greatly helps with this type of stress. For the best results, follow your diet as strictly as possible through the week, but reward yourself with one cheat meal on the weekend. This gives you something to work for, look forward to and satisfy cravings. It also gives your mind a rest and will renew your zest for starting fresh the next week. Rather than always trying to see the light at the end of the tunnel, take one meal at a time, one day at a time and focus on making each one perfect. Focusing on perfecting the process rather than only on the product will keep your mind occupied on stringing together a series of numerous small victories. Soon you will have spent enough time for habits to develop and results to be seen.

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How To Stop Emotional Eating And Eat Healthy

Do you want to know the best tricks that work about how to stop emotional eating? Emotional eating is eating to fill your emotional hunger. It does not have anything to do with your kitchen, but the problem lies in your mind. What are the most effective strategies to beat the temptation of emotional eating?

  • Make a list to distract your food cravings. Distracting yourself is not tantamount to behaving mindlessly in this case. It's not like texting while you're driving or that you're badly out of focus. When you distract yourself from your food cravings, it means that you are redirecting your attention on to something else. It has more purpose. Do something or put your focus at another activity or object. Whenever you feel like voraciously gorging foods, try getting a piece of paper and list down five items of five categories of something, such as the names of five people you can ring whenever you feel upset, angry or depressed. Maybe you can list down five activities that'll make you relax. If you want to calm down, what are the five places you can go to? When you're stressed, what are five feel-good statements you can say to yourself? How about five activities that you can do to avoid eating? After finishing this list, display it on your fridge or kitchen cabinet. The next time your compiling food cravings besiege you, browse through your list and do one thing of the 25 items that's been indicated there.
  • Plan ahead for possible emotional eating problems. Over the weekend, grab a piece of paper and a pencil and draw a route about your activities in the coming days. Your map is estimated to indicate your planned stops and possible detours. Select an icon that represents emotional eating. Place that icon over an event or activity that could trigger your food cravings, such as an early lunch with your in-laws. Prepare for that instance ahead. Look online for the restaurant's menu so you can order something delish yet healthy.
  • Clear your insides of your worries. Whenever you're stressed, it helps if you take a deep breath. Another activity you can do to detoxify yourself of stress is to do a visual trick. Breathe in deeply and picture out a squeegee (that piece of cloth that you use to clean your window or windshield) placed near your head. Slowly breathe out and imagine the squeegee wiping your insides clean. Remove all your worries with it. Do this three times.
  • Self-talk to yourself as if you're a royalty. Self-criticism typically goes with emotional eating. Toxic things that you say to yourself such as “I'm such a failure” or “I can never seem to do something right” compel you to go to the nearest drive through. Do not be fooled by these statements even though they're fleeting. These thoughts are like acid rain that typically erode your well-being. The next time you're taken into saying these devastating statements to yourself, counteract by shifting on to the third-person perspective. In times when you're saying “I'm such a mess”, tell yourself instead that “Janice is such a mess, but Janice can do what it takes to work things out and make herself happy.” This technique will get you out of the cycle of negative self-talk and provide you with some perspective. Pull yourself up and be confident so that you'll have the motivation in how to stop emotional eating.

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5 Natural Remedies for Losing Weight

Almost everyone wants to lose weight, and the vast majority of us want a quick fix. People have tried an immeasurable number of quick fixes and fad diets that aim to help them lose weight quickly and easily. At the end of the day, however, there is no quick fix to weight loss. If you want to lose weight, you will have to exercise more and eat healthily. If you are dedicated to these two practices and want some additional help, however, there are some natural tricks that can help. Try these as some tricks to help with your weight loss goals.

# 1 Ginseng

Ginseng is a popular root plant that can be extremely beneficial for weight loss. It can act as a stimulant to speed up the metabolism, and it can increase energy levels and fight sluggishness. Try adding some ginseng to tea or taking a ginseng supplement to increase your metabolism and energy levels.

Bottom Line: Ginseng can give you more energy and help to increase the speed of your metabolism.

# 2 Chew Gum

This is an old favorite, but many people think that it works. If you feel hungry but it is not a mealtime, instead of opting for an unhealthy snack, try chewing some sugar-free gum. The act of chewing can provide some satiation without increasing your overall calorie count. Make sure that it is sugar-free gum, however, and check with your dentist to make sure you find a brand that is not increasing your overall sugar levels.

Bottom Line: Chewing gum can help you to feel satiated when you get hungry and do not want to eat.

# 3 Drink More Water

Drinking more water is another great weight loss tip. Not only is water essential for all bodily functions, but drinking lots of it, particularly right before a meal, helps to make you feel full and therefore decrease your appetite. If you are concerned about portion control, try drinking a glass of water before each meal.

Bottom Line: Drinking water before a meal can decrease appetite.

# 4 Use Coconut Oil as a Replacement Fat

A lot of people are skeptical of coconut oil because it is a saturated fat, but replacing other fats with coconut oil can limit your overall body fat and increase your energy. Most fats are broken down in the intestine and immediately stored as fats, but coconut oil is sent intact to the liver, where it is instead converted into energy. Therefore, if you opt for coconut oil instead of another fat, you will help to decrease your overall fat levels and give yourself more sustained energy.

Bottom Line: Opting for coconut oil instead of another fat can decrease your overall body fat levels and increase your energy.

# 5 Garcinia Cambogia

Garcinia Cambogia is a favorite natural weight loss remedy. This tropical plant contains hydroxycitric acid, and this acid has been shown to inhibit the body's ability to make fat and regulate the body's cholesterol and blood sugar levels. If you want a natural weight loss supplement, Garcinia Cambogia would be an excellent choice.

Bottom Line: Garcinia Cambogia is a good natural weight loss supplement because it can inhibit the body's ability to make fat.

Take Home Message

There is no shortcut to losing weight. You will have to exercise more and eat a healthy diet. However, if you are dedicated to these two practices, you can still make losing weight easier by trying some of these natural tips.

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