by Craig Ballantyne
The truth about low-carb diets, interval training, cardio exercise, body part training, and total body workouts. Find out how all of these affect your body fat and muscle and weight loss.
The truth about low-carb diets, interval training, cardio exercise, body part training, and total body workouts. Find out how all of these affect your body fat and muscle and weight loss.
I had dinner with a great client the other night. Among other things we discussed:
Low carb diets - And how they can work for some people, but definitely aren' the way to go for muscle gain. You have to have energy if you want to gain muscle, and some of that energy will come from carbohydrates. Eat your carbohydrates before and after training if you are concerned about gaining fat while you gain muscle.
Training one body part per day - Rarely is this the best approach to take. And it's definitely not the right approach to take long term, nor for fat loss. Total body training, or upper-lower body split routines (working upper one day, and lower the next) are likely to be more effective, more practical, and more efficient.
Meal frequency - And how it's a lot easier said than done to eat 6 or more small meals per day. But if you plan ahead, prepare your food, and commit to the approach, you can probably slip in one more meal at least, when compared to what you do now.
Cardio vs Intervals - Intervals win hands down, because they just get more results in less time. You just don't have to spend a lot of time exercising to see results. You do have to work harder, however.
Overall, the general consensus among readers is that there is too much fat loss and fitness information out there. Plus, a lot of experts contradict one another.
Now I don't deny that, but I challenge you to find any profession where there isn't a lot of conflicting opinions. From investing to politics, from education to computers, it's not hard to find two experts that disagree with one another.
Well, the same thing happens for a lot of people with fitness information. You read one article saying X, while another says Y. All in all, it leaves you with too much information and you probably end up more confused and frustrated than you were before getting the information.
I get a lot of questions from people who are in precisely that situation. They have so much info from so many sources that they don't know where to start.
Even worse, some of you start obsessing over details. Fitness and nutrition minutia that won't make a darn difference at the end of the day. Sometimes these obsessions lead people to go to extremes, and you can end up worse off than if you had done nothing at all!
If you, or your clients are like this, then try to remember one thing...and that is:
Consistently performing the basic requirements will give you 90% (or more) of your results.
Adding in fancy training methods, extra workouts, impossible-to-follow eating plans, and other un-necessary details will only serve to overload most people's already over-stressed lives - until one day you just won't be able to take it anymore...and the next thing you know 3 weeks have gone by since you last worked out or ate properly (because you just couldn't take the extremes anymore).
Here's a great quote from Alwyn Cosgrove when he was asked how folks can get to the fitness truth from all the hype...
"I help people to break through by looking at things logically. One of my favorite examples is when folks talk about 'fasted' cardio for fat loss. In real world terms it won't make one single bit of difference over time whether you eat two eggs and then train or train and eat two eggs. It doesn't make any real world sense. Before acting on something, think thru the process and determine if it actually makes any sense whatsoever." - Alwyn Cosgrove
Take the stress off your mind about fitness and nutrition, and let me show you how simple things can be.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Monday, June 4, 2007
Fat Loss Supplement Side Effects
by John Xavier
It is quite safer to recommend the tried and true ways of losing weight, that is, exercise. Rather than risk harmful side effects with these dietary supplements, one should try to lose weight the old fashioned way.
Some side effects of weight loss and fat loss supplements is that they sometimes prevent the absorption of carbohydrates. An example of this is Chitosan, it looks promising, but it shows no positive results in fat absorption. It may take a while (over seven months) to lose even one pound of body fat for men. For women, there may be no fat loss at all. To make the thyroid operate at a more effective level, you can use thyroid supplements. These act as thyroid replacements but this will make the body feel lazy and won't perform as optimally as it used to.
Why do people eat so much? The number one answer to this question is simple: it is because they feel hungry. Manufacturers are now making product that will decrease appetite and gives you the sensation of feeling full. One example of such a product is Guar Gum. But beware, recent studies have shown that these such products produce no meaningful effects and that means no benefit at all to losing weight. Another product is called Psyllium, which is known for reducing eating and helping weight loss. But its manufacturers do not support this claim, although it helps regulate sugar and blood cholesterol levels.
One of the newer innovations in the fat loss industry is losing fat by skin absorption. Cutting Gel is a product containing epidril and is very popular in the fat loss creams sector. To use it, you simply rub it where you want to lose the fat. It is quite safer to recommend the tried and true ways of losing weight, that is, exercise. Rather than risk harmful side effects with these dietary supplements, one should try to lose weight the old fashioned way.
It is quite safer to recommend the tried and true ways of losing weight, that is, exercise. Rather than risk harmful side effects with these dietary supplements, one should try to lose weight the old fashioned way.
Some side effects of weight loss and fat loss supplements is that they sometimes prevent the absorption of carbohydrates. An example of this is Chitosan, it looks promising, but it shows no positive results in fat absorption. It may take a while (over seven months) to lose even one pound of body fat for men. For women, there may be no fat loss at all. To make the thyroid operate at a more effective level, you can use thyroid supplements. These act as thyroid replacements but this will make the body feel lazy and won't perform as optimally as it used to.
Why do people eat so much? The number one answer to this question is simple: it is because they feel hungry. Manufacturers are now making product that will decrease appetite and gives you the sensation of feeling full. One example of such a product is Guar Gum. But beware, recent studies have shown that these such products produce no meaningful effects and that means no benefit at all to losing weight. Another product is called Psyllium, which is known for reducing eating and helping weight loss. But its manufacturers do not support this claim, although it helps regulate sugar and blood cholesterol levels.
One of the newer innovations in the fat loss industry is losing fat by skin absorption. Cutting Gel is a product containing epidril and is very popular in the fat loss creams sector. To use it, you simply rub it where you want to lose the fat. It is quite safer to recommend the tried and true ways of losing weight, that is, exercise. Rather than risk harmful side effects with these dietary supplements, one should try to lose weight the old fashioned way.
The Biggest Secrets to Burn Fat from the Experts - A Must Read for Everyone!
by Sunny Arora
Can't seem to get rid of that bulgy fat from your tummy? Have tried all those weight loss machines and diet's but nothing seems to work? Anything and everything can be achieved in life if you put your mind to it. Same goes for your body weight. But there are certain proven ways and techniques which can get you results at rapid speed. To get the results you desire with rocket speed you need to learn from the experts. You do not have to be like them neither do you have to train like them but you definitely want to learn from them.
Can't seem to get rid of that bulgy fat from your tummy? Have tried all those weight loss machines and diet's but nothing seems to work? Anything and everything can be achieved in life if you put your mind to it. Same goes for your body weight. But there are certain proven ways and techniques which can get you results at rapid speed. To get the results you desire with rocket speed you need to learn from the experts. You do not have to be like them neither do you have to train like them but you definitely want to learn from them.
The biggest plus point of learning from the experts is that they do it as a profession and therefore are very much in tune with what needs to be done to get the best results. Also they have helped thousands of people to lose weight therefore they know what works and what does not.
Learning from the experts cuts your work short, it makes the job far much more easier for you as you get a proper diet plan and an exercise routine to follow, great recipes and meal plans, customized fitness programs according to one's body type, proper demonstrations on what type of exercises and routines are best for you and would provide you with the best results, personal progress journal and the biggest plus point is you get to compare yourself from the other members which gives you a sense of inspiration to try and work harder.
Can't seem to get rid of that bulgy fat from your tummy? Have tried all those weight loss machines and diet's but nothing seems to work? Anything and everything can be achieved in life if you put your mind to it. Same goes for your body weight. But there are certain proven ways and techniques which can get you results at rapid speed. To get the results you desire with rocket speed you need to learn from the experts. You do not have to be like them neither do you have to train like them but you definitely want to learn from them.
Can't seem to get rid of that bulgy fat from your tummy? Have tried all those weight loss machines and diet's but nothing seems to work? Anything and everything can be achieved in life if you put your mind to it. Same goes for your body weight. But there are certain proven ways and techniques which can get you results at rapid speed. To get the results you desire with rocket speed you need to learn from the experts. You do not have to be like them neither do you have to train like them but you definitely want to learn from them.
The biggest plus point of learning from the experts is that they do it as a profession and therefore are very much in tune with what needs to be done to get the best results. Also they have helped thousands of people to lose weight therefore they know what works and what does not.
Learning from the experts cuts your work short, it makes the job far much more easier for you as you get a proper diet plan and an exercise routine to follow, great recipes and meal plans, customized fitness programs according to one's body type, proper demonstrations on what type of exercises and routines are best for you and would provide you with the best results, personal progress journal and the biggest plus point is you get to compare yourself from the other members which gives you a sense of inspiration to try and work harder.
Wednesday, May 16, 2007
Tools For Diet & Weight Loss Success
by Anne Barton
The most important tools for losing weight naturally and effectively.
The first, most important thing involved in planning for a successful diet and exercise plan for weight loss is to want it. If you do not have motivation, you simply will not succeed. If you feel like you are being forced to exercise, or that your diet plan is pure torture, you simply will not be able to stick to it long enough to see the results that matter. However, motivation is only half the battle. There are many other preparations that must be made, in order to ensure that you employ an effective eating and exercising regimen that will create healthy results. All of the following things are necessary parts of your "diet and exercise tool kit".
Accurate Measurements: How do you plan to measure your progress? Some people simply turn to the scale, judging all of their hard earned work based on their weight. Others pay attention to their measurements, body fat percentage, body mass index or their fitness scores in various tests. However you decide to measure your personal progress, make sure that your measuring tools are accurate. An inaccurate scale may mislead you, an ineffective measuring tape may confuse you, and if you do not know how to use those body fat calipers, there really is no point in trying.
Keeping Track: Another way to gauge your personal progress during a diet and exercise plan is simply to keep track. Purchase or create a weight loss log to track your eating and exercise habits, or fill out a journal to track your feelings and energy level every day. If you use walking as a main source of cardio, you may consider investing in a pedometer which will keep track of every step you take. If you track your progress every day, it becomes easier to identify problems, change the pace or try something new if you can look back to analyze the progress you have already made.
An Empty Kitchen: Stashing cookies and chips in the back of the pantry and pushing the ice cream back behind the frozen chicken may work in accordance with the "out of sight, out of mind" adage, but will you really forget that those things are there? Before you begin your new diet and exercise plan, give or throw away any food that you will not be eating. If it isn't there, you do not have to worry about being tempted and falling into the ice cream and cookies trap. With all the space you clear, you can pack in all kinds of new healthy foods, which will be there waiting for you when you have a craving.
The Right Workout Tools: If you plan on formulating an exercise regimen, it is important to make sure that you have the right tools. Do not opt for the cheap version of anything just to save money, because your health is worth the extra cost. Make sure that you have enough equipment for exercise that you will not get bored. It can become easy to get bored of a single aerobic video, a specific walking trail, or your favorite piece of gym equipment. If you surround yourself with options, ranging from free weights to the bicycle, swimming pool, track, hiking trail, treadmill, aerobic videos, yoga, and so on, there is very little chance you will get too burned out on everything and stop working. No matter what exercise you choose, make sure that you are prepared. If your feet are involved, purchase shoes that feel comfortable and will last long. Walking shoes destroy easily with the amount of wear they receive, so choose a more expensive pair that is better built if you want your favorite sneakers to stick around for a while.
The most important tools for losing weight naturally and effectively.
The first, most important thing involved in planning for a successful diet and exercise plan for weight loss is to want it. If you do not have motivation, you simply will not succeed. If you feel like you are being forced to exercise, or that your diet plan is pure torture, you simply will not be able to stick to it long enough to see the results that matter. However, motivation is only half the battle. There are many other preparations that must be made, in order to ensure that you employ an effective eating and exercising regimen that will create healthy results. All of the following things are necessary parts of your "diet and exercise tool kit".
Accurate Measurements: How do you plan to measure your progress? Some people simply turn to the scale, judging all of their hard earned work based on their weight. Others pay attention to their measurements, body fat percentage, body mass index or their fitness scores in various tests. However you decide to measure your personal progress, make sure that your measuring tools are accurate. An inaccurate scale may mislead you, an ineffective measuring tape may confuse you, and if you do not know how to use those body fat calipers, there really is no point in trying.
Keeping Track: Another way to gauge your personal progress during a diet and exercise plan is simply to keep track. Purchase or create a weight loss log to track your eating and exercise habits, or fill out a journal to track your feelings and energy level every day. If you use walking as a main source of cardio, you may consider investing in a pedometer which will keep track of every step you take. If you track your progress every day, it becomes easier to identify problems, change the pace or try something new if you can look back to analyze the progress you have already made.
An Empty Kitchen: Stashing cookies and chips in the back of the pantry and pushing the ice cream back behind the frozen chicken may work in accordance with the "out of sight, out of mind" adage, but will you really forget that those things are there? Before you begin your new diet and exercise plan, give or throw away any food that you will not be eating. If it isn't there, you do not have to worry about being tempted and falling into the ice cream and cookies trap. With all the space you clear, you can pack in all kinds of new healthy foods, which will be there waiting for you when you have a craving.
The Right Workout Tools: If you plan on formulating an exercise regimen, it is important to make sure that you have the right tools. Do not opt for the cheap version of anything just to save money, because your health is worth the extra cost. Make sure that you have enough equipment for exercise that you will not get bored. It can become easy to get bored of a single aerobic video, a specific walking trail, or your favorite piece of gym equipment. If you surround yourself with options, ranging from free weights to the bicycle, swimming pool, track, hiking trail, treadmill, aerobic videos, yoga, and so on, there is very little chance you will get too burned out on everything and stop working. No matter what exercise you choose, make sure that you are prepared. If your feet are involved, purchase shoes that feel comfortable and will last long. Walking shoes destroy easily with the amount of wear they receive, so choose a more expensive pair that is better built if you want your favorite sneakers to stick around for a while.
The Secret to a Healthy Weight
by Wil Dieck
Gaining a healthy weight is more than dieting and exercising. A Healthy weight takes a change our self image. Hypnosis can not only help a person gain a healthy weight but keep that weight for a lifetime!
According to a recent article in Remedy Magazine, being a little overweight is not okay. After a ten-year study of more than 527,000 Americans between the ages of 50 and 71 scientists from the National Cancer Institute concluded that that overweight people (defined as having a body mass index (BMI) of 25 to 29) at age 50 can increase a person’s mortality rate by 20 to 40 percent. An obese person (defined as having a BMI over 30 percent) boosted that risk between 200 and 300 percent!
The article went on to cite another study from Korea that looked at 1.2 million people between the ages of 30 and 91. In a twelve-year period overweight non-smokers were between 10 to 50 percent more likely to die from heart disease or cancer than normal weight non-smokers.
What these and other studies show is that when you are overweight you increase your risk of high blood pressure, heart disease, and other illnesses. Achieving your desired weight through a healthy life style reduces your risk.
So how do you achieve your healthy weight? The answer, as we all know is to eat less calories than you burn, but this answer is much too simplistic. It’s too simplistic because dieting doesn’t work. Diets tell us to eliminate foods from what we eat regularly, for example fats. The problem with low fat diets is that our bodies require fat. Fat stores fat soluble vitamins A, D, E and K. Fat also helps the body produce testosterone, which is the hormone that contributes to muscle growth and the burning of body fat. In fact studies have shown that men with higher levels of testosterone were 75 percent less likely to be obese than men with lower levels. This is primarily due to the body’s tendency to store fat when it has low levels of testosterone.
Some diets tell us to eliminate animal protein. While eating fatty cuts of red meat definitely is not good for you, eating lean cuts of animal protein actually helps your body burn more calories than eating protein from soy products.
Other diets tell us to restrict carbohydrates. There while there are many studies that have shown lowering our carbohydrate intake can help us control our weight, eliminating them is absolutely suicidal. Carbohydrates are essential to good health. Fruits, vegetables, whole grains and beans help protect us against cancer and other diseases. So, as you can see, dieting doesn’t work.
Dieting in general doesn’t work because it revolves around restricting what we eat. Weight management is a long-term project. Most people who lose weight quickly by crash dieting or by some other extreme measure usually gain back all or more - of the pounds they lost. Why? Because in order to permanently lose weight and keep it off a person has to change their eating and exercise habits. You see, the best weight management strategies are those that you can maintain for a lifetime. So a better question is how can you change your habits?
We have all tried to lose weight through willpower, cutting down on the calories and/or increasing the exercise. Some of us lose weight by eating almost nothing while working out like crazy. Others lose weight using “crash” diets. The problem is these methods never work and can also be dangerous.
Now why doesn’t this work? It’s because our subconscious image overcomes our conscious goals. Since our subconscious sees us as an overweight person as we begin to “lose weight” our subconscious starts the process of bringing us back to our “correct” image, undermining our conscious efforts.
To really change we first have to change our mindset about “losing weight.” Nobody likes to think of themselves as a loser. To gain a healthy weight you need to stop trying to lose weight and focus on a goal that is positive rather than negative. That goal is to be healthier, look better, and have more self esteem and confidence. In other words you want to have a better image of yourself.
How can you create this better image? A great method is through visualization, reprogramming your mind’s image of your body. One of the best ways to use visualization is through hypnosis, either self-hypnosis, or using a professional hypnotist.
How does hypnosis help? In a study published in the Journal of Clinical Psychology, 109 people were divided into two groups for a nine-week study. The first group was offered changes in their diet and more exercises without the addition of hypnosis. The second group was given the same diet and exercise program and also given hypnosis for reinforcement. After nine weeks both groups lost weight. But an interesting phenomenon happened between the eight month and two year follow ups. The group that didn't have the aid of hypnosis did not lose any more weight, and in most cases actually gained most of their original weight back. The hypnosis group continued to lose weight during both intervals and many actually met their long-term weight goals.
As mentioned before your body image is controlled by your subconscious. The key to helping you become healthier is to align your subconscious image with your conscious goals. That is how hypnosis can help because it goes directly to the subconscious and modifies it, aligning it with your positive conscious goals and making them possible.
Hypnosis teaches your subconscious the skills you need to help you control your appetite, while substituting your old diet for healthier foods and drinking water. It also motivates you to exercise. By visualizing your ideal body image you can anchor your eating and exercise habits toward achieving your imaged goal.
So that’s the secret. It isn’t magic, only good healthy habits adapted for a long healthy lifetime. Healthy eating habits coupled with a moderate exercise program anchored in your subconscious. So why not try hypnosis to change to a new, better image of yourself? It works!
Gaining a healthy weight is more than dieting and exercising. A Healthy weight takes a change our self image. Hypnosis can not only help a person gain a healthy weight but keep that weight for a lifetime!
According to a recent article in Remedy Magazine, being a little overweight is not okay. After a ten-year study of more than 527,000 Americans between the ages of 50 and 71 scientists from the National Cancer Institute concluded that that overweight people (defined as having a body mass index (BMI) of 25 to 29) at age 50 can increase a person’s mortality rate by 20 to 40 percent. An obese person (defined as having a BMI over 30 percent) boosted that risk between 200 and 300 percent!
The article went on to cite another study from Korea that looked at 1.2 million people between the ages of 30 and 91. In a twelve-year period overweight non-smokers were between 10 to 50 percent more likely to die from heart disease or cancer than normal weight non-smokers.
What these and other studies show is that when you are overweight you increase your risk of high blood pressure, heart disease, and other illnesses. Achieving your desired weight through a healthy life style reduces your risk.
So how do you achieve your healthy weight? The answer, as we all know is to eat less calories than you burn, but this answer is much too simplistic. It’s too simplistic because dieting doesn’t work. Diets tell us to eliminate foods from what we eat regularly, for example fats. The problem with low fat diets is that our bodies require fat. Fat stores fat soluble vitamins A, D, E and K. Fat also helps the body produce testosterone, which is the hormone that contributes to muscle growth and the burning of body fat. In fact studies have shown that men with higher levels of testosterone were 75 percent less likely to be obese than men with lower levels. This is primarily due to the body’s tendency to store fat when it has low levels of testosterone.
Some diets tell us to eliminate animal protein. While eating fatty cuts of red meat definitely is not good for you, eating lean cuts of animal protein actually helps your body burn more calories than eating protein from soy products.
Other diets tell us to restrict carbohydrates. There while there are many studies that have shown lowering our carbohydrate intake can help us control our weight, eliminating them is absolutely suicidal. Carbohydrates are essential to good health. Fruits, vegetables, whole grains and beans help protect us against cancer and other diseases. So, as you can see, dieting doesn’t work.
Dieting in general doesn’t work because it revolves around restricting what we eat. Weight management is a long-term project. Most people who lose weight quickly by crash dieting or by some other extreme measure usually gain back all or more - of the pounds they lost. Why? Because in order to permanently lose weight and keep it off a person has to change their eating and exercise habits. You see, the best weight management strategies are those that you can maintain for a lifetime. So a better question is how can you change your habits?
We have all tried to lose weight through willpower, cutting down on the calories and/or increasing the exercise. Some of us lose weight by eating almost nothing while working out like crazy. Others lose weight using “crash” diets. The problem is these methods never work and can also be dangerous.
Now why doesn’t this work? It’s because our subconscious image overcomes our conscious goals. Since our subconscious sees us as an overweight person as we begin to “lose weight” our subconscious starts the process of bringing us back to our “correct” image, undermining our conscious efforts.
To really change we first have to change our mindset about “losing weight.” Nobody likes to think of themselves as a loser. To gain a healthy weight you need to stop trying to lose weight and focus on a goal that is positive rather than negative. That goal is to be healthier, look better, and have more self esteem and confidence. In other words you want to have a better image of yourself.
How can you create this better image? A great method is through visualization, reprogramming your mind’s image of your body. One of the best ways to use visualization is through hypnosis, either self-hypnosis, or using a professional hypnotist.
How does hypnosis help? In a study published in the Journal of Clinical Psychology, 109 people were divided into two groups for a nine-week study. The first group was offered changes in their diet and more exercises without the addition of hypnosis. The second group was given the same diet and exercise program and also given hypnosis for reinforcement. After nine weeks both groups lost weight. But an interesting phenomenon happened between the eight month and two year follow ups. The group that didn't have the aid of hypnosis did not lose any more weight, and in most cases actually gained most of their original weight back. The hypnosis group continued to lose weight during both intervals and many actually met their long-term weight goals.
As mentioned before your body image is controlled by your subconscious. The key to helping you become healthier is to align your subconscious image with your conscious goals. That is how hypnosis can help because it goes directly to the subconscious and modifies it, aligning it with your positive conscious goals and making them possible.
Hypnosis teaches your subconscious the skills you need to help you control your appetite, while substituting your old diet for healthier foods and drinking water. It also motivates you to exercise. By visualizing your ideal body image you can anchor your eating and exercise habits toward achieving your imaged goal.
So that’s the secret. It isn’t magic, only good healthy habits adapted for a long healthy lifetime. Healthy eating habits coupled with a moderate exercise program anchored in your subconscious. So why not try hypnosis to change to a new, better image of yourself? It works!
Today's Fat Loss Rule
by Craig Ballantyne
To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.
To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.
What are strength and interval workouts?
I call these workouts Turbulence Training. That's my method of doing strength training and interval training in one workout, so that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.
Why not slow cardio? First, who has time? Second, research shows that interval training works better for cardio. And you can't build lean arms and sculpted abs with only cardio. You need some strength training. So that's why strength and intervals are best - you get more results in less time.
We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people that I work with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.
Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.
It's like the old business principle - 80% of your results come from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?
Do only what you need to do and then get out of the gym.
Don't live in the gym.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.
To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.
What are strength and interval workouts?
I call these workouts Turbulence Training. That's my method of doing strength training and interval training in one workout, so that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.
Why not slow cardio? First, who has time? Second, research shows that interval training works better for cardio. And you can't build lean arms and sculpted abs with only cardio. You need some strength training. So that's why strength and intervals are best - you get more results in less time.
We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people that I work with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.
Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.
It's like the old business principle - 80% of your results come from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?
Do only what you need to do and then get out of the gym.
Don't live in the gym.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Tuesday, May 8, 2007
4 Easy Ways To Get Rid Of Love Handles
by George Spence
We've all heard the jokes way too many times now: "I need a spare tire. Can I borrow the one from around your tummy?" If this type of joke makes you start to suck your gut in, then maybe it's about time you started to do something about your love handles.
We’ve all heard the jokes way too many times now: “I need a spare tire. Can I borrow the one from around your tummy?” If this type of joke makes you start to suck your gut in, then maybe it’s about time you started to do something about your love handles. There saint much to love about that fat deposit and why on earth would we want to love them? In most cases, being called fatso, pot belly, lardy and big boy does nothing for our self esteem. Make the commitment to do something about those love handles. It’s easier than you think…
1) Change your lifestyle.
Do some research and find out the best way to eat. Cut down on the fat, sugar and all high calorie foods. You don’t have to go on a starvation diet, just be aware of what you’re eating. Love handles are made of fat. Excess calories in your body turn into to fat. See where I am going with this? Cut down on the fast foods and try to eat incorporate more fruit and vegetables into your daily diet. There are many ways to do this. Like I said, do some research and find an eating plan you can live with.
2) Work those abs.
Yes, you may have a super solid six pack already but you’d never know. Why? Because it is hidden under the layers of gut fat!. Along with a good eating plan, sit ups and other strength training exercises will help by building muscle to replace that fat you’ll lose by eating right. Muscles themselves help to burn calories. Just keep that in mind.
3) Get sweaty.
Pull on some loose clothing and go for a 30 minute brisk walk. Or if you’re fitter, go for a run. And if that is not your thing, try cycling, swimming, football or any activity which will raise the heart rate and get you sweating for 30 minutes 3 – 4 times every week. And if you can do more, even better. Just don’t kill yourself.
4) Drink water
The easy one, but not many people drink enough water on a daily basis. Even if you don’t like the taste, get used to it. By drinking at least 8 glasses of water every single day, will help to reduce bloating and water retention. This will help reduce the bulges and quell hunger. It’s only water, but it will help shift those handles.
We've all heard the jokes way too many times now: "I need a spare tire. Can I borrow the one from around your tummy?" If this type of joke makes you start to suck your gut in, then maybe it's about time you started to do something about your love handles.
We’ve all heard the jokes way too many times now: “I need a spare tire. Can I borrow the one from around your tummy?” If this type of joke makes you start to suck your gut in, then maybe it’s about time you started to do something about your love handles. There saint much to love about that fat deposit and why on earth would we want to love them? In most cases, being called fatso, pot belly, lardy and big boy does nothing for our self esteem. Make the commitment to do something about those love handles. It’s easier than you think…
1) Change your lifestyle.
Do some research and find out the best way to eat. Cut down on the fat, sugar and all high calorie foods. You don’t have to go on a starvation diet, just be aware of what you’re eating. Love handles are made of fat. Excess calories in your body turn into to fat. See where I am going with this? Cut down on the fast foods and try to eat incorporate more fruit and vegetables into your daily diet. There are many ways to do this. Like I said, do some research and find an eating plan you can live with.
2) Work those abs.
Yes, you may have a super solid six pack already but you’d never know. Why? Because it is hidden under the layers of gut fat!. Along with a good eating plan, sit ups and other strength training exercises will help by building muscle to replace that fat you’ll lose by eating right. Muscles themselves help to burn calories. Just keep that in mind.
3) Get sweaty.
Pull on some loose clothing and go for a 30 minute brisk walk. Or if you’re fitter, go for a run. And if that is not your thing, try cycling, swimming, football or any activity which will raise the heart rate and get you sweating for 30 minutes 3 – 4 times every week. And if you can do more, even better. Just don’t kill yourself.
4) Drink water
The easy one, but not many people drink enough water on a daily basis. Even if you don’t like the taste, get used to it. By drinking at least 8 glasses of water every single day, will help to reduce bloating and water retention. This will help reduce the bulges and quell hunger. It’s only water, but it will help shift those handles.
Diet Fitness Program - The Best Fitness Program To Help You Achieve Your Dream Weight
by Josh Neumann
Are you tired of being overweight? Have you tried going on an exercise program in the past, but failed miserably? Here are some powerful tips to ensure that you achieve your fitness goals, however lofty they may be.
Never before have there been as many overweight people as there are today. No matter how much most people try, they can’t seem to keep those nagging pounds off. Below are some important things to avoid doing when you first start losing weight, and then some great tips to help you achieve your fitness goals.
First of all, dieting is not the answer. In fact, dieting normally does more harm than good. When you go on a diet, you generally give up most if not all of the foods you enjoy.
What happens as a result? You begin getting intense cravings for your favorite foods a couple days into the diet, and end up binge eating, gaining even ore weight than before.
Even if you are somehow able to keep the weight off with a diet, forbidding your body the nutrients it needs (as is the case with most diets) is never the answer. What’s the one way to make absolutely sure you keep those pounds off? Steady and consistent exercise. Many people attempt to begin working out, but most end up quitting just days or weeks into it. Here are some tips to ensure that you keep up your exercise routine and achieve your fitness goals.
The most important thing to remember, when embarking on an exercise program, is to start slowly. If you aren’t in shape and haven’t exercised in quite some time, trying to run a marathon right off the bat (or anything beyond what your body can handle) can be devastating to your attempt to get fit.
Attempting to start too fast is why so many people make New Year’s resolutions to get in shape, and fail to follow through on it. They dread every minute of their exercise program.
For instance, you might decide to walk or jog for one-tenth of a mile one day, then two-tenths the next, and so on. I know that doesn’t sound like much, but consider this: if you keep up this pace, in a little more than a month you’ll be up to five miles. The key is steady and consistent exercise; if you make your workout routines easy and enjoyable, you will look forward to exercising and find your overall fitness level getting better every single day.
Once you’ve got the walking or jogging down, you are ready to move onto the next step: calisthenics. Start off with crunches. Crunches are great exercises to help you lose weight and reduce fat. Start out lying on the floor, lock your legs straight, and raise your feet and upper body simultaneously while bending at the waste.
Again, start with a small number of repetitions, and gradually increase them each day. You might start with 5 a day, and keep increasing it by 5 each and every day. By the time you hit 100, you won’t even be breaking a sweat.
There are many more exercises you can do for your diet fitness program. Start with these simple yet very effective workouts, and work your way up. If you simply take action, you will be amazed at how rapidly you are able to lose weight, and you will begin feeling better about yourself and more confident. Your productivity will skyrocket, and your overall quality of life will improve dramatically.
Are you tired of being overweight? Have you tried going on an exercise program in the past, but failed miserably? Here are some powerful tips to ensure that you achieve your fitness goals, however lofty they may be.
Never before have there been as many overweight people as there are today. No matter how much most people try, they can’t seem to keep those nagging pounds off. Below are some important things to avoid doing when you first start losing weight, and then some great tips to help you achieve your fitness goals.
First of all, dieting is not the answer. In fact, dieting normally does more harm than good. When you go on a diet, you generally give up most if not all of the foods you enjoy.
What happens as a result? You begin getting intense cravings for your favorite foods a couple days into the diet, and end up binge eating, gaining even ore weight than before.
Even if you are somehow able to keep the weight off with a diet, forbidding your body the nutrients it needs (as is the case with most diets) is never the answer. What’s the one way to make absolutely sure you keep those pounds off? Steady and consistent exercise. Many people attempt to begin working out, but most end up quitting just days or weeks into it. Here are some tips to ensure that you keep up your exercise routine and achieve your fitness goals.
The most important thing to remember, when embarking on an exercise program, is to start slowly. If you aren’t in shape and haven’t exercised in quite some time, trying to run a marathon right off the bat (or anything beyond what your body can handle) can be devastating to your attempt to get fit.
Attempting to start too fast is why so many people make New Year’s resolutions to get in shape, and fail to follow through on it. They dread every minute of their exercise program.
For instance, you might decide to walk or jog for one-tenth of a mile one day, then two-tenths the next, and so on. I know that doesn’t sound like much, but consider this: if you keep up this pace, in a little more than a month you’ll be up to five miles. The key is steady and consistent exercise; if you make your workout routines easy and enjoyable, you will look forward to exercising and find your overall fitness level getting better every single day.
Once you’ve got the walking or jogging down, you are ready to move onto the next step: calisthenics. Start off with crunches. Crunches are great exercises to help you lose weight and reduce fat. Start out lying on the floor, lock your legs straight, and raise your feet and upper body simultaneously while bending at the waste.
Again, start with a small number of repetitions, and gradually increase them each day. You might start with 5 a day, and keep increasing it by 5 each and every day. By the time you hit 100, you won’t even be breaking a sweat.
There are many more exercises you can do for your diet fitness program. Start with these simple yet very effective workouts, and work your way up. If you simply take action, you will be amazed at how rapidly you are able to lose weight, and you will begin feeling better about yourself and more confident. Your productivity will skyrocket, and your overall quality of life will improve dramatically.
Advanced Weight Loss Secrets of a Top Fitness Professional
by Craig Ballantyne
Are there really any fat loss secrets? Well, of course! After all, if everyone knew these secrets, we wouldn't have any fat people, would we? And if you knew them all, then you'd be able to boost your metabolism and fat burning and get rid of that last bit of fat around your belly. So take a look at these tips to burn your belly fat and lose weight fast.
Are there really any fat loss secrets? Well, of course! After all, if everyone knew these secrets, we wouldn't have any fat people, would we? And if you knew them all, then you'd be able to boost your metabolism and fat burning and get rid of that last bit of fat around your belly. So take a look at these tips to burn your belly fat and lose weight fast.
An interviewer recently asked me, "What are your top 5 fat loss tips"?
Well, here's my answer on my fat loss secrets.
Starting with the top 5 beginner tips...
1) No liquid calories (with the exception of milk - as long as it fits your daily nutrition plan). So get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. And say goodbye to booze - not only will it lead to excess calories in, but it can also reduce the quality of your sleep - and that just leads to a whole other list of problems.
2) No fast food. Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this: Fast food restaurants are all about profit. And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct nonsense. If it's fast food, it's poor food. You do realize it's no coincidence that fast food chicken breasts are the exact same shape and size, right?
Walking into a burger joint and grabbing a pre-formed chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is not healthy eating.
The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth.
But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Do the best you can to improve on your nutrition everyday.
3) Eat more fruits and vegetables. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables. And go organic whenever possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon). Most nuts are roasted in hydrogenated oils (trans fats), so stick to non-roasted nuts.
5) Be consistent with your workouts, and make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the strength and interval workout system.
It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently.
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
Are there really any fat loss secrets? Well, of course! After all, if everyone knew these secrets, we wouldn't have any fat people, would we? And if you knew them all, then you'd be able to boost your metabolism and fat burning and get rid of that last bit of fat around your belly. So take a look at these tips to burn your belly fat and lose weight fast.
Are there really any fat loss secrets? Well, of course! After all, if everyone knew these secrets, we wouldn't have any fat people, would we? And if you knew them all, then you'd be able to boost your metabolism and fat burning and get rid of that last bit of fat around your belly. So take a look at these tips to burn your belly fat and lose weight fast.
An interviewer recently asked me, "What are your top 5 fat loss tips"?
Well, here's my answer on my fat loss secrets.
Starting with the top 5 beginner tips...
1) No liquid calories (with the exception of milk - as long as it fits your daily nutrition plan). So get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. And say goodbye to booze - not only will it lead to excess calories in, but it can also reduce the quality of your sleep - and that just leads to a whole other list of problems.
2) No fast food. Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this: Fast food restaurants are all about profit. And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct nonsense. If it's fast food, it's poor food. You do realize it's no coincidence that fast food chicken breasts are the exact same shape and size, right?
Walking into a burger joint and grabbing a pre-formed chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is not healthy eating.
The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth.
But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Do the best you can to improve on your nutrition everyday.
3) Eat more fruits and vegetables. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables. And go organic whenever possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon). Most nuts are roasted in hydrogenated oils (trans fats), so stick to non-roasted nuts.
5) Be consistent with your workouts, and make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the strength and interval workout system.
It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently.
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
Wednesday, May 2, 2007
You're Not 125 Pounds - So Friggin What!
by Lisa Irby
Ladies, we've got to stop obsessing over our bodies. It's OK to want to be fit, but too many women are taking extreme measures just to live up to society's ridiculous standards.
We live in a society that is completely weight obsessed, and it's really getting out of hand. When I created my fitness site, I had no idea it would generate such a large amount of e-mails from teens and young women who are literally obsessed with their weight.
I'm not talking about the people who are indeed overweight and need to lose weight for health reasons. I'm talking about young ladies who are a healthy weight, but obsess over their bodies because they feel they aren't good enough.
It's one thing to want to be fit and healthy, but it's another thing to obsess over it and tie your self worth to how much you weigh.
What really made me realize how pathetic this world has become was when former supermodel, Tyra Banks was called "fat" because of her 20 pound weight gain. C'mon folks. If Tyra is being called fat by the media (when she's hardly not!), what are people who are bigger than Tyra supposed to think about themselves? And more importantly, what kind of message are we sending to young girls about what's acceptable?
We are in a crisis.
TV shows and magazines are teaching young women the standard on weight, and if they don't have role models to teach them otherwise, these messages become ingrained into their heads and it affects their self esteem.
I love what Tyra Banks is doing with her "So What" Movement. It's teaching women to admit they have things they don't like about their bodies, but at the same time, don't obsess over it. Sure, you can workout to tone your body and lose weight, but you aren't unlovable or less beautiful just because you have some extra tummy flab or bigger thighs.
Ladies, we have to be the ones that step up and learn to love ourselves for who we are. Because if you can't accept yourself, how do you expect other people to? It's OK to want to be in shape, take care of your body, etc. but it's not OK to compare yourself to someone else and think you are less of a person because of how much you weigh.
Ladies, we've got to stop obsessing over our bodies. It's OK to want to be fit, but too many women are taking extreme measures just to live up to society's ridiculous standards.
We live in a society that is completely weight obsessed, and it's really getting out of hand. When I created my fitness site, I had no idea it would generate such a large amount of e-mails from teens and young women who are literally obsessed with their weight.
I'm not talking about the people who are indeed overweight and need to lose weight for health reasons. I'm talking about young ladies who are a healthy weight, but obsess over their bodies because they feel they aren't good enough.
It's one thing to want to be fit and healthy, but it's another thing to obsess over it and tie your self worth to how much you weigh.
What really made me realize how pathetic this world has become was when former supermodel, Tyra Banks was called "fat" because of her 20 pound weight gain. C'mon folks. If Tyra is being called fat by the media (when she's hardly not!), what are people who are bigger than Tyra supposed to think about themselves? And more importantly, what kind of message are we sending to young girls about what's acceptable?
We are in a crisis.
TV shows and magazines are teaching young women the standard on weight, and if they don't have role models to teach them otherwise, these messages become ingrained into their heads and it affects their self esteem.
I love what Tyra Banks is doing with her "So What" Movement. It's teaching women to admit they have things they don't like about their bodies, but at the same time, don't obsess over it. Sure, you can workout to tone your body and lose weight, but you aren't unlovable or less beautiful just because you have some extra tummy flab or bigger thighs.
Ladies, we have to be the ones that step up and learn to love ourselves for who we are. Because if you can't accept yourself, how do you expect other people to? It's OK to want to be in shape, take care of your body, etc. but it's not OK to compare yourself to someone else and think you are less of a person because of how much you weigh.
Burn Off Body Fat Fast
by Maxwell Whitson
While I was searching through the most popular fitness - fat-loss e-books out there I ran into a book by the name of Burn the Fat Feed the Muscle.
While I was searching through the most popular fitness/fat-loss e-books out there I ran into a book by the name of Burn the Fat Feed the Muscle. This book seemed to be getting a lot of reviews from others as the best fitness book available, a book by a natural bodybuilder named Tom Venuto.
Burn the Fat Feed the Muscle is an E-book created by a bodybuilding champion by the name of Tom Venuto. This book attempts to teach people all the aspects of losing weight, whilst gaining muscle. This program shows you how to burn of body fat. Burn the Fat Feed the Muscle has been called the greatest fitness book ever. With this kind of serious hype, I decided to look into it.
I wanted to see if it really did live up to its great reputation. I have been bodybuilding for many years now as well as being a fitness freak, so I wanted to see what real information was in this book. As it turned out this program/ebook really does show you how to burn off body fat fast.
Not only does this program work. It shows you how to burn body fat fast. Believe me when I mean fast it is certainly fast. It also shows you how to feed your muscle. By the end of this program you will not only loose all of your body fat fast you will also feed your muscles and be stronger than ever before.
If you want to have some weight fitness and be successful health wise I would highly recommend this wonderful ebook. So if you want to burn off body fat you should defiantly check this ebook out. This Book really did amaze me.
While I was searching through the most popular fitness - fat-loss e-books out there I ran into a book by the name of Burn the Fat Feed the Muscle.
While I was searching through the most popular fitness/fat-loss e-books out there I ran into a book by the name of Burn the Fat Feed the Muscle. This book seemed to be getting a lot of reviews from others as the best fitness book available, a book by a natural bodybuilder named Tom Venuto.
Burn the Fat Feed the Muscle is an E-book created by a bodybuilding champion by the name of Tom Venuto. This book attempts to teach people all the aspects of losing weight, whilst gaining muscle. This program shows you how to burn of body fat. Burn the Fat Feed the Muscle has been called the greatest fitness book ever. With this kind of serious hype, I decided to look into it.
I wanted to see if it really did live up to its great reputation. I have been bodybuilding for many years now as well as being a fitness freak, so I wanted to see what real information was in this book. As it turned out this program/ebook really does show you how to burn off body fat fast.
Not only does this program work. It shows you how to burn body fat fast. Believe me when I mean fast it is certainly fast. It also shows you how to feed your muscle. By the end of this program you will not only loose all of your body fat fast you will also feed your muscles and be stronger than ever before.
If you want to have some weight fitness and be successful health wise I would highly recommend this wonderful ebook. So if you want to burn off body fat you should defiantly check this ebook out. This Book really did amaze me.
How Important Is Diet Food For Weight Loss?
by Thomas Webb
The weight of a person usually depends on the type and amount of food one eats. The most essential part of any weight loss program is to find the right diet food to help lose weight. There are many elements to be taken into account in considering diet food.
The weight of a person usually depends on the type and amount of food one eats. The most essential part of any weight loss program is to find the right diet food to help lose weight. There are many elements to be taken into account in considering diet food.
Nutritional Value
Amount Control
Calorie Density
Balanced Food
There are many diet programs that have created their own diet food products that are high in nutritional value and can be bought at grocery stores and nutritional centers. In case the dieter is confused in deciding which diet food to buy at the grocery store, these products offer an easy alternative method for them to continue to follow their diet.
Good diet foods include fruits, vegetables, fish, legumes, nuts, olive oil and grains. You can follow this diet for lifetime since they encourage healthy eating habits that can become a lifestyle for healthy weight loss. This also involves the burning of calories for effective weight loss.
Ensure that while you are on diet food, you eat the right balance of proteins, carbohydrates, and fats in every meal which will help you to achieve the best hormonal balance which would in turn help you to lose weight, revitalize yourself, avoid energy lag and achieve many more significant health benefits.
For diet foods that replace sugar with lower substitutes of calories, there is a controversy based on the possibility that the sugar substitutes that are used to replace sugar are themselves harmful. In many fat free and low fat foods, the fat is replaced with sugar, flour and other complete calorie ingredients and the reduction in calorific value is small.
A low carbohydrate diet is based on limiting the intake of carbohydrate. It is a long-term weight loss and maintenance program. It is found that many dieters limit their carbohydrate intake and find it very difficult to stick with the programs and end up quitting since the variety of diet foods is very restricted with the constraint on carbohydrates.
The weight of a person usually depends on the type and amount of food one eats. The most essential part of any weight loss program is to find the right diet food to help lose weight. There are many elements to be taken into account in considering diet food.
The weight of a person usually depends on the type and amount of food one eats. The most essential part of any weight loss program is to find the right diet food to help lose weight. There are many elements to be taken into account in considering diet food.
Nutritional Value
Amount Control
Calorie Density
Balanced Food
There are many diet programs that have created their own diet food products that are high in nutritional value and can be bought at grocery stores and nutritional centers. In case the dieter is confused in deciding which diet food to buy at the grocery store, these products offer an easy alternative method for them to continue to follow their diet.
Good diet foods include fruits, vegetables, fish, legumes, nuts, olive oil and grains. You can follow this diet for lifetime since they encourage healthy eating habits that can become a lifestyle for healthy weight loss. This also involves the burning of calories for effective weight loss.
Ensure that while you are on diet food, you eat the right balance of proteins, carbohydrates, and fats in every meal which will help you to achieve the best hormonal balance which would in turn help you to lose weight, revitalize yourself, avoid energy lag and achieve many more significant health benefits.
For diet foods that replace sugar with lower substitutes of calories, there is a controversy based on the possibility that the sugar substitutes that are used to replace sugar are themselves harmful. In many fat free and low fat foods, the fat is replaced with sugar, flour and other complete calorie ingredients and the reduction in calorific value is small.
A low carbohydrate diet is based on limiting the intake of carbohydrate. It is a long-term weight loss and maintenance program. It is found that many dieters limit their carbohydrate intake and find it very difficult to stick with the programs and end up quitting since the variety of diet foods is very restricted with the constraint on carbohydrates.
Saturday, April 28, 2007
Foods That Burn Fat
by Travis Liu
Actually all foods are good for burning fat because it uses energy to digest them. This is known as the "thermic effect of food" (TEF). Obviously the best food for burning fat would be Whole Foods, and the most thermogenic fat burning food is lean protein from solid food, especially chicken breast, lean red meat, fish, seafood and also egg whites.
When you say "thermogenic," many people instantly think of supplements or exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which "magically" ramp up your metabolism and burn off body fat.
Actually all foods are good for burning fat because it uses energy to digest them. This is known as the “thermic effect of food” (TEF). Obviously the best food for burning fat would be Whole Foods, and the most thermogenic fat burning food is lean protein from solid food, especially chicken breast, lean red meat, fish, seafood and also egg whites.
Protein powders are great for convenience but are not as thermogenic as real food. Whole foods increase your metabolism due to the thermic effect of whole food.
It is known that lean protein has he highest thermic effect. This is one of the reasons many bodybuilders eat a diet high in protein and achieved the leanest muscular physique.
When you combine the highest thermogenic lean protein foods with the right amount and type of essential fats with plenty of green vegetables and just the right amount of natural starch carbs and whole grain, your body will literally turn into a fat burning machine.
A simple way to put together a highly thermogenic fat burning meal is to select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and combine that with one of the lean proteins previously mentioned. That is the foundation of your fat burning meal. From there you add in some fruit and also starchy carbs (natural only) like brown rice, oats, or sweet potatoes to the degree your body can tolerate starches.
Actually all foods are good for burning fat because it uses energy to digest them. This is known as the "thermic effect of food" (TEF). Obviously the best food for burning fat would be Whole Foods, and the most thermogenic fat burning food is lean protein from solid food, especially chicken breast, lean red meat, fish, seafood and also egg whites.
When you say "thermogenic," many people instantly think of supplements or exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which "magically" ramp up your metabolism and burn off body fat.
Actually all foods are good for burning fat because it uses energy to digest them. This is known as the “thermic effect of food” (TEF). Obviously the best food for burning fat would be Whole Foods, and the most thermogenic fat burning food is lean protein from solid food, especially chicken breast, lean red meat, fish, seafood and also egg whites.
Protein powders are great for convenience but are not as thermogenic as real food. Whole foods increase your metabolism due to the thermic effect of whole food.
It is known that lean protein has he highest thermic effect. This is one of the reasons many bodybuilders eat a diet high in protein and achieved the leanest muscular physique.
When you combine the highest thermogenic lean protein foods with the right amount and type of essential fats with plenty of green vegetables and just the right amount of natural starch carbs and whole grain, your body will literally turn into a fat burning machine.
A simple way to put together a highly thermogenic fat burning meal is to select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and combine that with one of the lean proteins previously mentioned. That is the foundation of your fat burning meal. From there you add in some fruit and also starchy carbs (natural only) like brown rice, oats, or sweet potatoes to the degree your body can tolerate starches.
Pros And Cons Of Natural Weight Loss Pills
by Anthony Voronoff
Natural weight loss pills become more and more popular, but most people buying them are not well informed about what are actually natural slimming pills and what are their weak and strong points. This article will help you to better understand what you can expect from natural weight loss pills.
If you are reading this article, you are probably one of the great many people trying to shed that unwanted weight. With the increasing of overweight population with every year, so grows the number of methods to battle against excess weight. The methods include so called "fad" diets, with their popularity decreasing, specific weight loss programs that are very effective, but demand rigid obedience and dedication, and lastly different weight loss pills.
The major part of people, like you, cannot let themselves abide strict dieting regime or rules of weight loss programs, though it would be reasonable as it gives positive results. We often don't have enough time or lack in willpower in our struggle with overweight.
That's why natural weight loss pills become irreplaceable aid for us, that can really help us to lose weight on initial steps, and make us feel that weight loss success is possible. Basically, if you start losing weight using weight loss pills, you can easily fit in a new life style that leads you towards the body shape you've always been dreaming of...
Before you choose natural weight loss pills, we want to explain their weak and strong points to help you make the right choice.
Weaknesses
Let's first outline the cons of natural weight loss pills:
There is a vast number of natural pills available. Facing such a vast choice makes it difficult to find the really effective and credible pills. Huge number of pills means there may be too many ineffective and fraudulent weight loss pills.
Most of the natural weight loss pills are not approved by official organizations like FDA or MHRA. That means the effectiveness, as well as their possible side effects, will come to light only after those pills have already reached the market.
We can hardly ever find natural pills that were clinically studied to confirm their claims. We have to "clinically test" their action on our bodies.
There are many weight loss pills that contain natural ingredients yet dangerous to your health. Perfect example is ephedra, that intensify fat burning, still having a mix of side effects that can damage your health seriously.
Strengths
Well, many natural pills really have the above mentioned weak points. Still natural weight loss pills become more and more popular, by virtue of great advantages before prescription weight loss drugs:
Natural weight loss pills are available without prescription. They are the best choice if you decided to take weight loss into your own hands and you want to shed those unwanted pounds easier. If your health conditions are not restricted and excess weight doesn't treat your health seriously, the best you can do is to choose effective and credible slimming pills and combine them with healthy nutrition and exercising.
As compared to chemical ingredients of prescription drugs, natural weight loss pills don't have side effects. You can take natural weight loss pills and don't be afraid for your health.
Natural weight loss pills don't lead to tolerance (as prescription drugs do). You can take natural pill a lot longer and their efficacy won't go down.
Some natural weight loss solutions contain the mixes of components that not only make you lose weight, but also support your organism in its weight loss efforts. If you talk to people who take some natural weight loss pills, they report such effects as energy boost and even better mood, due to mixed effect of natural ingredients.
New weight loss solutions
2007 has seen the release of brand new natural weight loss pills that passed numerous clinical studies and are approved by official medical organizations, as compared to majority of existing natural pills. Our official site makes comprehensive reviews of best weight loss pills and if you want to discover our top rated credible solutions, visits us now.
Natural weight loss pills become more and more popular, but most people buying them are not well informed about what are actually natural slimming pills and what are their weak and strong points. This article will help you to better understand what you can expect from natural weight loss pills.
If you are reading this article, you are probably one of the great many people trying to shed that unwanted weight. With the increasing of overweight population with every year, so grows the number of methods to battle against excess weight. The methods include so called "fad" diets, with their popularity decreasing, specific weight loss programs that are very effective, but demand rigid obedience and dedication, and lastly different weight loss pills.
The major part of people, like you, cannot let themselves abide strict dieting regime or rules of weight loss programs, though it would be reasonable as it gives positive results. We often don't have enough time or lack in willpower in our struggle with overweight.
That's why natural weight loss pills become irreplaceable aid for us, that can really help us to lose weight on initial steps, and make us feel that weight loss success is possible. Basically, if you start losing weight using weight loss pills, you can easily fit in a new life style that leads you towards the body shape you've always been dreaming of...
Before you choose natural weight loss pills, we want to explain their weak and strong points to help you make the right choice.
Weaknesses
Let's first outline the cons of natural weight loss pills:
There is a vast number of natural pills available. Facing such a vast choice makes it difficult to find the really effective and credible pills. Huge number of pills means there may be too many ineffective and fraudulent weight loss pills.
Most of the natural weight loss pills are not approved by official organizations like FDA or MHRA. That means the effectiveness, as well as their possible side effects, will come to light only after those pills have already reached the market.
We can hardly ever find natural pills that were clinically studied to confirm their claims. We have to "clinically test" their action on our bodies.
There are many weight loss pills that contain natural ingredients yet dangerous to your health. Perfect example is ephedra, that intensify fat burning, still having a mix of side effects that can damage your health seriously.
Strengths
Well, many natural pills really have the above mentioned weak points. Still natural weight loss pills become more and more popular, by virtue of great advantages before prescription weight loss drugs:
Natural weight loss pills are available without prescription. They are the best choice if you decided to take weight loss into your own hands and you want to shed those unwanted pounds easier. If your health conditions are not restricted and excess weight doesn't treat your health seriously, the best you can do is to choose effective and credible slimming pills and combine them with healthy nutrition and exercising.
As compared to chemical ingredients of prescription drugs, natural weight loss pills don't have side effects. You can take natural weight loss pills and don't be afraid for your health.
Natural weight loss pills don't lead to tolerance (as prescription drugs do). You can take natural pill a lot longer and their efficacy won't go down.
Some natural weight loss solutions contain the mixes of components that not only make you lose weight, but also support your organism in its weight loss efforts. If you talk to people who take some natural weight loss pills, they report such effects as energy boost and even better mood, due to mixed effect of natural ingredients.
New weight loss solutions
2007 has seen the release of brand new natural weight loss pills that passed numerous clinical studies and are approved by official medical organizations, as compared to majority of existing natural pills. Our official site makes comprehensive reviews of best weight loss pills and if you want to discover our top rated credible solutions, visits us now.
If You Want to Lose Weight, Stop Dieting!
by Sue Roberts
Fad diets don't work, and what's more, they are expensive! Here's how much some popular diets cost to follow for one week.
Lose weight without dieting...how is that possible? It seems like a contradiction, doesn't it?
If you have tried unsuccessfully to lose weight in the past, chances are you tried a special diet. And you probably lost weight. The important question of course being, did you keep it off permanently?
For many the answer is no.
In fact a recent study conducted at UCLA showed that short term dieting (up to about 6 months) can be achieved, but 2/3's of all dieters regain the weight within 4 - 5 years.
The reason that these diets ultimately fail is that the underlying causes of overeating aren't usually addressed. The focus is all on counting calories, restricting fats, cutting out carbs, not eating after 7pm, or other such tactics.
Take a look at the reasons why you overeat...is it what you turn to when under stress? do you refrain from expressing your feelings, stuffing them down with french fries and milkshakes instead?
Examine these questions, too...how do I eat? fast or slow? alone or with others? am I persuaded by advertisements to eat something? if someone offers me something to eat that I don't really want, do I eat it anyway to avoid hurting their feelings?
Dieting is expensive.
In fact, Forbes.com in 2005 reported the following:
"Last year Americans spent an estimated $46 billion on diet products and self-help books....a government review found that two-thirds of U.S. dieters regained all the weight they had lost within a year, and 97% had gained it all back within five years."
Pretty depressing. But there's more!
Ten of the most popular diets were examined to see how much a dieter spent on their weekly food to follow one of these diets. Here's how they compare:
Jenny Craig.............$137.65
NutriSystem..............113.52
Atkins.......................100.52
Weight Watchers........96.64
Zone...........................92.84
Ornish.........................78.74
South Beach................78.61
Slim Fast.....................77.73
Sugar Busters!............69.62
Subway.......................68.60
Pretty amazing, huh?
Granted, dealing with the root issues may take longer, but you'll be much farther ahead (and both your pocketbook and your body will be lighter, too) if you do.
As a certified nutritionist and registered dietitan for over 20 years, Sue is passionate about helping you become your healthiest ever! She provides completely confidential online nutrition counseling, wellness coaching and education services at http://www.YourOnlineNutritionist.com
Fad diets don't work, and what's more, they are expensive! Here's how much some popular diets cost to follow for one week.
Lose weight without dieting...how is that possible? It seems like a contradiction, doesn't it?
If you have tried unsuccessfully to lose weight in the past, chances are you tried a special diet. And you probably lost weight. The important question of course being, did you keep it off permanently?
For many the answer is no.
In fact a recent study conducted at UCLA showed that short term dieting (up to about 6 months) can be achieved, but 2/3's of all dieters regain the weight within 4 - 5 years.
The reason that these diets ultimately fail is that the underlying causes of overeating aren't usually addressed. The focus is all on counting calories, restricting fats, cutting out carbs, not eating after 7pm, or other such tactics.
Take a look at the reasons why you overeat...is it what you turn to when under stress? do you refrain from expressing your feelings, stuffing them down with french fries and milkshakes instead?
Examine these questions, too...how do I eat? fast or slow? alone or with others? am I persuaded by advertisements to eat something? if someone offers me something to eat that I don't really want, do I eat it anyway to avoid hurting their feelings?
Dieting is expensive.
In fact, Forbes.com in 2005 reported the following:
"Last year Americans spent an estimated $46 billion on diet products and self-help books....a government review found that two-thirds of U.S. dieters regained all the weight they had lost within a year, and 97% had gained it all back within five years."
Pretty depressing. But there's more!
Ten of the most popular diets were examined to see how much a dieter spent on their weekly food to follow one of these diets. Here's how they compare:
Jenny Craig.............$137.65
NutriSystem..............113.52
Atkins.......................100.52
Weight Watchers........96.64
Zone...........................92.84
Ornish.........................78.74
South Beach................78.61
Slim Fast.....................77.73
Sugar Busters!............69.62
Subway.......................68.60
Pretty amazing, huh?
Granted, dealing with the root issues may take longer, but you'll be much farther ahead (and both your pocketbook and your body will be lighter, too) if you do.
As a certified nutritionist and registered dietitan for over 20 years, Sue is passionate about helping you become your healthiest ever! She provides completely confidential online nutrition counseling, wellness coaching and education services at http://www.YourOnlineNutritionist.com
Wednesday, April 25, 2007
How Not To Lose Weight
by Karl Stadler
Fat comes off and fat goes on. Sometimes we would really like it to stay off for good and get back that figure we had a few years ago, remember.
You are looking down and to your dismay there is nothing to see, the horizon is too high. Well you can still use the mirror but do you really want to?
Don’t feel alone, we all go there at some time or another, some return and some just never do. But that choice is fortunately up to you and unfortunately only you. Losing weight is by a mile the most difficult thing to do.
Fisrt there is the thinking phase, and then it will take a week or two, maybe more before you have a hard talk with yourself and gather enough courage to say, “I can do this, I will be lean and sexy for the summer season”. In your haste to get on with it you run for the fridge, grab a carrot and start chewing.
While chewing your brain sends you small pictures of what else you saw in the fridge, oh yes tonight we are having chicken with a white wine cream sauce. The carrot soon becomes rather tasteless while you hop around the house like a bunny rabbit. Maybe tomorrow will be a good day to start, or maybe Monday when it is a fresh new week.
The weekend goes by and you eat at least one extra portion per meal just to be able to remember what the good days were like before descending into the diet. On Sunday you force yourself into the car, go down to the grocery store to buy the food you will be devouring for the next few weeks.
Carrying your shopping bags to the car they feel so much lighter than usual and the awful thought crosses your mind, will this really last one week or just one hour. This is what the book said so better keep to it.
Monday was reasonable, there was still enough food left in your system from Sunday so all seems to be in order and going well. Tuesday of course you have to walk into kitchen while the bacon and eggs are frying, they just look and smell so much nicer but your target is the fridge, yes the fridge, and strongly you go grab your daily share food.
On Wednesday however it is pizza night, double cheese and pepperoni and all the goodies that makes pizza so bad. But there is tomato in pizza right, so it should be healthy?
While everyone else enjoys their meal you are merrily chewing on your carrot, maybe for sweets you have some tasteless low fat yogurt. You are strong, it has been three days of hunger and you are feeling so much lighter. Gathering up the courage to see how many pounds have already gone you get on the scale. There is no change. “For how long must this go on” you ask yourself and head over straight to the pizza box in the kitchen only to find it empty.
This predicament we all find ourselves in when trying to lose that extra weight that has the uncanny ability to cling to our body on all the places we don’t want them to be in the first place.
The main problem with trying to lose weight is our lifestyle and the environment in which you live. That is also why certain diets will work for certain people and not for others. To decide which form of dieting will work for you take a good look at the people around you and how their eating habits will influence your possible diet. In some cases it will be easy in others not so easy. If you are working and have a family you will be at the short end of the stick, they do not share your passion for the diet.
Other simpler forms if dieting might be the answer for you, where it is still possible to eat normally and have a normal lifestyle while addressing your weight loss problem. Take it slow and do not blast your body into the next dimension, take your time and follow the rules while still living your life.
Fat comes off and fat goes on. Sometimes we would really like it to stay off for good and get back that figure we had a few years ago, remember.
You are looking down and to your dismay there is nothing to see, the horizon is too high. Well you can still use the mirror but do you really want to?
Don’t feel alone, we all go there at some time or another, some return and some just never do. But that choice is fortunately up to you and unfortunately only you. Losing weight is by a mile the most difficult thing to do.
Fisrt there is the thinking phase, and then it will take a week or two, maybe more before you have a hard talk with yourself and gather enough courage to say, “I can do this, I will be lean and sexy for the summer season”. In your haste to get on with it you run for the fridge, grab a carrot and start chewing.
While chewing your brain sends you small pictures of what else you saw in the fridge, oh yes tonight we are having chicken with a white wine cream sauce. The carrot soon becomes rather tasteless while you hop around the house like a bunny rabbit. Maybe tomorrow will be a good day to start, or maybe Monday when it is a fresh new week.
The weekend goes by and you eat at least one extra portion per meal just to be able to remember what the good days were like before descending into the diet. On Sunday you force yourself into the car, go down to the grocery store to buy the food you will be devouring for the next few weeks.
Carrying your shopping bags to the car they feel so much lighter than usual and the awful thought crosses your mind, will this really last one week or just one hour. This is what the book said so better keep to it.
Monday was reasonable, there was still enough food left in your system from Sunday so all seems to be in order and going well. Tuesday of course you have to walk into kitchen while the bacon and eggs are frying, they just look and smell so much nicer but your target is the fridge, yes the fridge, and strongly you go grab your daily share food.
On Wednesday however it is pizza night, double cheese and pepperoni and all the goodies that makes pizza so bad. But there is tomato in pizza right, so it should be healthy?
While everyone else enjoys their meal you are merrily chewing on your carrot, maybe for sweets you have some tasteless low fat yogurt. You are strong, it has been three days of hunger and you are feeling so much lighter. Gathering up the courage to see how many pounds have already gone you get on the scale. There is no change. “For how long must this go on” you ask yourself and head over straight to the pizza box in the kitchen only to find it empty.
This predicament we all find ourselves in when trying to lose that extra weight that has the uncanny ability to cling to our body on all the places we don’t want them to be in the first place.
The main problem with trying to lose weight is our lifestyle and the environment in which you live. That is also why certain diets will work for certain people and not for others. To decide which form of dieting will work for you take a good look at the people around you and how their eating habits will influence your possible diet. In some cases it will be easy in others not so easy. If you are working and have a family you will be at the short end of the stick, they do not share your passion for the diet.
Other simpler forms if dieting might be the answer for you, where it is still possible to eat normally and have a normal lifestyle while addressing your weight loss problem. Take it slow and do not blast your body into the next dimension, take your time and follow the rules while still living your life.
How Does The Negative Calorie Diet Work?
by Sue Brubaker
The Negative Calorie Diet works on the principle that certain foods create negative calorie effects allowing you to lose weight. The theory is extremely exciting, but exactly how does it work? This article will illustrate the way the body processes food and speeds up metabolism with The Negative Calorie Diet.
The Negative Calorie Diet works on the principle that certain foods create negative calorie effects allowing you to lose weight. The theory is extremely exciting, but exactly how does it work? This article will illustrate the way the body processes food and speeds up metabolism with The Negative Calorie Diet.
The human digestive system is a complex series of organs and glands that processes food. In order to use the food we eat, your body has to break the food down into smaller molecules that it can process. Your digestive system works extremely hard to break down and process everything you consume!
THE PROCESS: 1. Food is partially broken down by the action of chewing and by the chemical action of salivary enzymes.
2. Your esophagus moves everything down to your stomach which usually takes from a few minutes, to a half hour.
3. For about 4 hours, your stomach combines the food with acid and sends everything down to your small intestine.
4. For the next 4 hours, your small intestine receives very strong alkaline or digestive juices from your gallbladder and pancreas.
5. These digestive juices mix with the now liquefied food and your body starts to absorb it.
6. It may take up to 12 hours for the next process to move the remainder of any food and fluids down to your large intestine where they are absorbed into your body.
7. Any residue that is left over is eventually eliminated.
When consuming a diet rich in fruits and vegetables, the entire process burns more calories than the actual calorie content of the food itself. This results in your body burning the remaining stored fat as its new source of energy resulting in weight loss!
AN EXAMPLE: A simple example is that of a piece of rich dessert containing 400 calories. The dessert may only require 100 calories to be digested by your body, but results in an increase of 300 calories to be added to your fat storage.
On the other hand, an apple containing 65 calories may require the same 100 calories to digest, but results in a decrease of 35 calories from your storage of body fat!
ABOUT METABOLISM: The calorie deficit is very dependent on the speed of your metabolism. Advocates of The Negative Calorie Diet encourage you to eat frequent, smaller, healthy meals. In doing so, you are actually increasing the speed of your metabolism.
You cannot burn fat and lose weight by starving and skipping meals. When you starve yourself, your body tries to hold on to as much fat as possible, just as animals prepare for hibernation. This causes you to gain weight. You must speed up your metabolism instead!
THE CONCLUSION: The Negative Calorie Diet forces your body to work harder during digestion thus turning your body into a fat burning machine!
The Negative Calorie Diet works on the principle that certain foods create negative calorie effects allowing you to lose weight. The theory is extremely exciting, but exactly how does it work? This article will illustrate the way the body processes food and speeds up metabolism with The Negative Calorie Diet.
The Negative Calorie Diet works on the principle that certain foods create negative calorie effects allowing you to lose weight. The theory is extremely exciting, but exactly how does it work? This article will illustrate the way the body processes food and speeds up metabolism with The Negative Calorie Diet.
The human digestive system is a complex series of organs and glands that processes food. In order to use the food we eat, your body has to break the food down into smaller molecules that it can process. Your digestive system works extremely hard to break down and process everything you consume!
THE PROCESS: 1. Food is partially broken down by the action of chewing and by the chemical action of salivary enzymes.
2. Your esophagus moves everything down to your stomach which usually takes from a few minutes, to a half hour.
3. For about 4 hours, your stomach combines the food with acid and sends everything down to your small intestine.
4. For the next 4 hours, your small intestine receives very strong alkaline or digestive juices from your gallbladder and pancreas.
5. These digestive juices mix with the now liquefied food and your body starts to absorb it.
6. It may take up to 12 hours for the next process to move the remainder of any food and fluids down to your large intestine where they are absorbed into your body.
7. Any residue that is left over is eventually eliminated.
When consuming a diet rich in fruits and vegetables, the entire process burns more calories than the actual calorie content of the food itself. This results in your body burning the remaining stored fat as its new source of energy resulting in weight loss!
AN EXAMPLE: A simple example is that of a piece of rich dessert containing 400 calories. The dessert may only require 100 calories to be digested by your body, but results in an increase of 300 calories to be added to your fat storage.
On the other hand, an apple containing 65 calories may require the same 100 calories to digest, but results in a decrease of 35 calories from your storage of body fat!
ABOUT METABOLISM: The calorie deficit is very dependent on the speed of your metabolism. Advocates of The Negative Calorie Diet encourage you to eat frequent, smaller, healthy meals. In doing so, you are actually increasing the speed of your metabolism.
You cannot burn fat and lose weight by starving and skipping meals. When you starve yourself, your body tries to hold on to as much fat as possible, just as animals prepare for hibernation. This causes you to gain weight. You must speed up your metabolism instead!
THE CONCLUSION: The Negative Calorie Diet forces your body to work harder during digestion thus turning your body into a fat burning machine!
Using Smart Portion Sizing to Cut Calories
by Wayne Mcgregor
Cutting calories by reducing portion size of all meals in order to lose weight effectively. There are ways to cut calories from portions to help continue losing weight over time.
By now, it probably comes as no surprise that many, if not most people in North America and the UK eat way too much. A plate of food at a restaurant is on average 4 to 6 times larger than a recommended portion size. At the market, labels tell us about the calories contained in one serving, but even an “individually sized” bottle or package often has three or four servings in it.
We are also generally accustomed to finishing whatever is put in front of us at the table. This is defined as “completion compulsion” by researchers, and it causes us to see food as units that need to be ingested in full in order for us to feel full.
In fact, studies have shown that people given a small plate of food will feel just as satisfied after a meal compared to people given larger plates of food. Unfortunately, we are psychologically hung up on equating meal satisfaction with eating all the food placed in front of us.
And so we are in the grips of an obesity epidemic. However, the solution lies not in trying to live off grapefruits and cabbage soup, but in eating smaller portions of the foods we enjoy. In this way, we can significantly decrease our daily caloric intake without depriving ourselves of the things that add so much color and flavor to life.
Knowing Portions
The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie-dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl.
The above examples make a good point that can generally be applied to what we eat, which is that calorie-dense foods tend to be unhealthy. This means that the calories you take from these foods are coming from bad fats and simple carbohydrates. On the other hand, naturally low calorie foods tend to be more nutritious, and much less fatty.
The key to cutting calories then is to know the calorie content of the foods you are eating, and to eat small portion sizes of calorie-dense foods, and moderate portion sizes of lower calorie foods.
Reducing Portion Sizes
There are a few relatively simple ways in which portion sizes can be painlessly decreased in order to cut calories.
To begin, always start a meal with a large salad or bowl of broth-based soup. Filling up on low calorie foods will help you avoid binging on the fats and carbs to follow.
Using small plates will help to regulate portions. Serve great big bowls of salad, and small plates of meat and potatoes. You can also try serving food in the kitchen, instead of at the table, so that there are not a lot of extras lying around to help yourself to seconds from.
Better yet, you can avoid the problem of second helpings altogether by not making too much food. We all have that little voice in our heads telling us that we’re not making enough: “add another cup of dried pasta,” it whispers, “and don’t be so stingy with that creamy sauce.”
Just remind yourself that no one is going to keel over if they don’t have seconds and leftovers for weeks. In fact, although you might get some complaints at first, everybody will be better off without leftovers to snack on all night.
Of course, even if you have your home life locked down, there are still all those meals out at restaurants and friends’ homes. At restaurants, a good policy is to eat half of whatever is on your plate, and take the other half home. In this way, you make one meal into two. The calorie savings are huge!
It can be difficult to eat moderately as a guest at someone’s house where overeating is often considered the polite thing to do. A good strategy is to try everything in very small amounts. This way, you show your appreciation for your host’s efforts without gorging yourself.
Portion Sizing to Lose Weight
To shed a pound, we need to burn 3500 calories. This means that if you can cut 500 excess calories out of your diet every day, you can safely lose one pound each week. For example, have one egg instead of two at breakfast; have one tablespoon of dressing instead of three or four on your salad at lunch, and have one cup of pasta instead of two for dinner. There’s 500 calories gone just like that thanks to reducing portion sizes.
Smaller portions allow us to enjoy a greater variety of foods more often throughout the day and throughout our lives. If we consume fewer calories now, we can continue to enjoy delicious foods in the years to come. But if we pig out, our health will continue to go downhill, and someday we’ll find ourselves in a hospital bed eating nothing but grapefruits and cabbage soup whether we like it or not.
Wayne Mcgregor has a degree in nutrition and dietetics and tons of experience helping people to get fit and burn off excess body fat. His website provides many free articles on how to lose weight effectively. For more articles on calorie control to lose weight
Cutting calories by reducing portion size of all meals in order to lose weight effectively. There are ways to cut calories from portions to help continue losing weight over time.
By now, it probably comes as no surprise that many, if not most people in North America and the UK eat way too much. A plate of food at a restaurant is on average 4 to 6 times larger than a recommended portion size. At the market, labels tell us about the calories contained in one serving, but even an “individually sized” bottle or package often has three or four servings in it.
We are also generally accustomed to finishing whatever is put in front of us at the table. This is defined as “completion compulsion” by researchers, and it causes us to see food as units that need to be ingested in full in order for us to feel full.
In fact, studies have shown that people given a small plate of food will feel just as satisfied after a meal compared to people given larger plates of food. Unfortunately, we are psychologically hung up on equating meal satisfaction with eating all the food placed in front of us.
And so we are in the grips of an obesity epidemic. However, the solution lies not in trying to live off grapefruits and cabbage soup, but in eating smaller portions of the foods we enjoy. In this way, we can significantly decrease our daily caloric intake without depriving ourselves of the things that add so much color and flavor to life.
Knowing Portions
The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie-dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl.
The above examples make a good point that can generally be applied to what we eat, which is that calorie-dense foods tend to be unhealthy. This means that the calories you take from these foods are coming from bad fats and simple carbohydrates. On the other hand, naturally low calorie foods tend to be more nutritious, and much less fatty.
The key to cutting calories then is to know the calorie content of the foods you are eating, and to eat small portion sizes of calorie-dense foods, and moderate portion sizes of lower calorie foods.
Reducing Portion Sizes
There are a few relatively simple ways in which portion sizes can be painlessly decreased in order to cut calories.
To begin, always start a meal with a large salad or bowl of broth-based soup. Filling up on low calorie foods will help you avoid binging on the fats and carbs to follow.
Using small plates will help to regulate portions. Serve great big bowls of salad, and small plates of meat and potatoes. You can also try serving food in the kitchen, instead of at the table, so that there are not a lot of extras lying around to help yourself to seconds from.
Better yet, you can avoid the problem of second helpings altogether by not making too much food. We all have that little voice in our heads telling us that we’re not making enough: “add another cup of dried pasta,” it whispers, “and don’t be so stingy with that creamy sauce.”
Just remind yourself that no one is going to keel over if they don’t have seconds and leftovers for weeks. In fact, although you might get some complaints at first, everybody will be better off without leftovers to snack on all night.
Of course, even if you have your home life locked down, there are still all those meals out at restaurants and friends’ homes. At restaurants, a good policy is to eat half of whatever is on your plate, and take the other half home. In this way, you make one meal into two. The calorie savings are huge!
It can be difficult to eat moderately as a guest at someone’s house where overeating is often considered the polite thing to do. A good strategy is to try everything in very small amounts. This way, you show your appreciation for your host’s efforts without gorging yourself.
Portion Sizing to Lose Weight
To shed a pound, we need to burn 3500 calories. This means that if you can cut 500 excess calories out of your diet every day, you can safely lose one pound each week. For example, have one egg instead of two at breakfast; have one tablespoon of dressing instead of three or four on your salad at lunch, and have one cup of pasta instead of two for dinner. There’s 500 calories gone just like that thanks to reducing portion sizes.
Smaller portions allow us to enjoy a greater variety of foods more often throughout the day and throughout our lives. If we consume fewer calories now, we can continue to enjoy delicious foods in the years to come. But if we pig out, our health will continue to go downhill, and someday we’ll find ourselves in a hospital bed eating nothing but grapefruits and cabbage soup whether we like it or not.
Wayne Mcgregor has a degree in nutrition and dietetics and tons of experience helping people to get fit and burn off excess body fat. His website provides many free articles on how to lose weight effectively. For more articles on calorie control to lose weight
Sunday, April 22, 2007
How To Structure Your Weight Loss Program For Success
by Pauline Masale
If you are serious about getting into shape, then you will need to develop and follow a well-balanced weight loss program. Here are some tips on how to come up with a program that will work well with your current state of health, and help you to incrementally work toward your goals.
If you are serious about getting into shape, then you will need to develop and follow a well-balanced weight loss program. Here are some tips on how to come up with a program that will work well with your current state of health, and help you to incrementally work toward your goals.
Perhaps the best place to start is with your family physician. Before you begin any type of diet or exercise regimen, it is a good idea to have an accurate understanding of where your body happens to be right now. Your doctor can provide you with a thorough checkup, which will help you understand what types of exercises you should include in your program. You will also find valuable information on the state of your blood pressure, cholesterol levels, and other factors that will be very important in planning out the types of foods you should eat as part of your program.
In fact, you may find that your doctor already has a program that will be just right for your fitness level. It is not unusual for a doctor to have several plans handy that will incorporate lifestyle changes, diet plans, and a list of suggested exercise options that are in the best interests of his or her patient. Doctor approved plans have the advantage of giving you someone to be accountable to as well. You will no doubt need to let the doctor know how well you are doing with the plan, and also need to go back and be checked every so often as part of the weight loss program criteria.
If you prefer to go out on your own, you will find quite a few recommendations for diet plans on the market. You may choose one of those, but make it a point to look for one that recommends some balance in the way you eat, rather than some quick fix diet that promises that, if you stay on it, you will lose twenty pounds in one week. Quick weight loss is not good for your body, especially your heart. Look for a diet plan that incorporates the basics of good nutrition and does not indicate you can expect more than three or four pounds of weight loss in a week. Slow and easy is a much better weight loss program, which will include reasonable consumption of food and a moderate and workable exercise schedule.
When it comes to the exercise portion, you may want to begin slowly if you are out of the habit of regular exercise. Try starting out with a thirty-minute walk daily. In time you can pick up the pace and work in some free weights and perhaps some stretching exercises. As you begin to look forward to the types of exercise you are dealing with, then broaden to include more aggressive modes of exercise. As time goes on, you will find that not only are you losing weight as part of your weight loss program, but your mental state is progressively more positive as well.
If you are serious about getting into shape, then you will need to develop and follow a well-balanced weight loss program. Here are some tips on how to come up with a program that will work well with your current state of health, and help you to incrementally work toward your goals.
If you are serious about getting into shape, then you will need to develop and follow a well-balanced weight loss program. Here are some tips on how to come up with a program that will work well with your current state of health, and help you to incrementally work toward your goals.
Perhaps the best place to start is with your family physician. Before you begin any type of diet or exercise regimen, it is a good idea to have an accurate understanding of where your body happens to be right now. Your doctor can provide you with a thorough checkup, which will help you understand what types of exercises you should include in your program. You will also find valuable information on the state of your blood pressure, cholesterol levels, and other factors that will be very important in planning out the types of foods you should eat as part of your program.
In fact, you may find that your doctor already has a program that will be just right for your fitness level. It is not unusual for a doctor to have several plans handy that will incorporate lifestyle changes, diet plans, and a list of suggested exercise options that are in the best interests of his or her patient. Doctor approved plans have the advantage of giving you someone to be accountable to as well. You will no doubt need to let the doctor know how well you are doing with the plan, and also need to go back and be checked every so often as part of the weight loss program criteria.
If you prefer to go out on your own, you will find quite a few recommendations for diet plans on the market. You may choose one of those, but make it a point to look for one that recommends some balance in the way you eat, rather than some quick fix diet that promises that, if you stay on it, you will lose twenty pounds in one week. Quick weight loss is not good for your body, especially your heart. Look for a diet plan that incorporates the basics of good nutrition and does not indicate you can expect more than three or four pounds of weight loss in a week. Slow and easy is a much better weight loss program, which will include reasonable consumption of food and a moderate and workable exercise schedule.
When it comes to the exercise portion, you may want to begin slowly if you are out of the habit of regular exercise. Try starting out with a thirty-minute walk daily. In time you can pick up the pace and work in some free weights and perhaps some stretching exercises. As you begin to look forward to the types of exercise you are dealing with, then broaden to include more aggressive modes of exercise. As time goes on, you will find that not only are you losing weight as part of your weight loss program, but your mental state is progressively more positive as well.
How To Avoid Weight Loss Supplement Scams
by Pauline Masale
With so many scams hitting us via media ads and spam email every day, it should come as no surprise that there are plenty of weight loss scams on the market today. Here are some tips to help you separate what is real from fiction when it comes to claims that a product will help you lose weight.
With so many scams hitting us via media ads and spam email every day, it should come as no surprise that there are plenty of weight loss scams on the market today. Here are some tips to help you separate what is real from fiction when it comes to claims that a product will help you lose weight.
The first thing to keep in mind is that if it sounds too good to be true, chances are that it is exactly that. There is no such thing as a miracle weight loss treatment. You will not be able to pop a couple of pills and wake up in the morning with an overnight weight loss. Claims of instant or significant weight loss in a very short time is an obvious sign of a product that is making some mighty big leaps in order to make a spectacular statement. Don't pay attention to the parade of curvy females and six pack abs on the men that are presented along with the claims. There is much more here than meets the eye. Pass on any of these types of products and move on to something that is more realistic.
Another approach that is often taken is to get the endorsement of a physician of some sort for the product. Before you take the endorsement at face value, ask yourself a question. If this product is so good, then why does it not have the support of any national medical association? You would think that if there were anything to the claims that at least one organization would step up to the plate and put their seal of approval on the use of this particular weight loss supplement. The recommendation of one doctor that you have never heard from before is not enough. Look for products that present some tangible evidence rather than a single questionable endorsement.
One very good rule of thumb is to discuss any and all products that purport to aid in the process of weight loss with your family physician. There are several good reasons for this. First of all, if there is any verifiable evidence to the claims made by the product, your doctor will either know about them or know where to check for them. You will get much better information from your doctor than from an email or an infomercial. Second, your doctor knows your current health situation and can recommend vitamins and other supplements that will give you what you need while you make changes in your eating habits and beef up your exercise program. Losing weight is something that needs to be done with an eye to your overall health, and with the right kind of nutrient support. You can get that from your doctor, but not from a faceless company with money for an impressive publicity campaign. Let your doctor have the final word on any weight loss supplement you take, and your chances for success are greatly improved.
With so many scams hitting us via media ads and spam email every day, it should come as no surprise that there are plenty of weight loss scams on the market today. Here are some tips to help you separate what is real from fiction when it comes to claims that a product will help you lose weight.
With so many scams hitting us via media ads and spam email every day, it should come as no surprise that there are plenty of weight loss scams on the market today. Here are some tips to help you separate what is real from fiction when it comes to claims that a product will help you lose weight.
The first thing to keep in mind is that if it sounds too good to be true, chances are that it is exactly that. There is no such thing as a miracle weight loss treatment. You will not be able to pop a couple of pills and wake up in the morning with an overnight weight loss. Claims of instant or significant weight loss in a very short time is an obvious sign of a product that is making some mighty big leaps in order to make a spectacular statement. Don't pay attention to the parade of curvy females and six pack abs on the men that are presented along with the claims. There is much more here than meets the eye. Pass on any of these types of products and move on to something that is more realistic.
Another approach that is often taken is to get the endorsement of a physician of some sort for the product. Before you take the endorsement at face value, ask yourself a question. If this product is so good, then why does it not have the support of any national medical association? You would think that if there were anything to the claims that at least one organization would step up to the plate and put their seal of approval on the use of this particular weight loss supplement. The recommendation of one doctor that you have never heard from before is not enough. Look for products that present some tangible evidence rather than a single questionable endorsement.
One very good rule of thumb is to discuss any and all products that purport to aid in the process of weight loss with your family physician. There are several good reasons for this. First of all, if there is any verifiable evidence to the claims made by the product, your doctor will either know about them or know where to check for them. You will get much better information from your doctor than from an email or an infomercial. Second, your doctor knows your current health situation and can recommend vitamins and other supplements that will give you what you need while you make changes in your eating habits and beef up your exercise program. Losing weight is something that needs to be done with an eye to your overall health, and with the right kind of nutrient support. You can get that from your doctor, but not from a faceless company with money for an impressive publicity campaign. Let your doctor have the final word on any weight loss supplement you take, and your chances for success are greatly improved.
Are You a Candidate for Weight Loss Surgery?
by Pauline Masale
Weight loss surgery procedures have improved a great deal over the last three decades. These improvements are particularly welcome, as we have tended to become a heavier society, with more persons being categorized as morbidly obese.
Weight loss surgery procedures have improved a great deal over the last three decades. These improvements are particularly welcome, as we have tended to become a heavier society, with more persons being categorized as morbidly obese. For persons who do come under this extreme situation, the idea of surgery to give them a second chance at a normal life is quite a boon. Still, there are plenty of dangers involved with the procedure. Are you really a good candidate? Here are some questions you should ask yourself.
First, what is your overall physical condition? If you are still mobile and you are not at least a hundred pounds over your ideal weight, most surgeons will not counsel you to have the surgery. Instead, you will be directed to enter a diet and exercise program that will help you shed the extra pounds. Invasive surgery of this nature is reserved for situations where the quality of life has diminished to the point that diet and exercise will not bring about the changes needed to correct the life threatening circumstances.
Second, be honest with yourself about your motivation for having the surgery. Do you see this as more of a cosmetic procedure and life is going to be happy and wonderful once you go for the gastric bypass? If that is your attitude, then think again. You will be committing to forever changing the way you eat and the way you think about food and exercise. Weight loss surgery will help you lose the excess pounds, but it will not give you a new attitude, nor will it mean you never have to exercise again or eat responsibly. Unless you are committed to making some serious and permanent changes in your mindset, then there is no point to having the surgery.
Next, have you consulted with a physician and understand the risks that are involved with this procedure? As with any invasive operation, you have risks during and after the surgery has been performed. While some people are up and around in no time, others may require months of recuperation before they are able to resume normal activities. Think long and hard about the possible problems you will have to deal with after the surgery before you make a decision to have anything done.
A great deal of your chances of complete success has to do with your overall health as well as your general attitude. Your motivation for having the surgery is very important, and your ability to commit to the type of lifestyle that will help your body get the nutrients it needs. A commitment to a regular regimen of exercise will be imperative if you want to be happy and healthy. Last, understanding the risks that are involved and being prepared to face those risks must be a part of your approach. If you can determine to incorporate all these elements into your plans, and your doctor believes you to physically be a good candidate for weight loss surgery, then you have a very good chance of reclaiming and living a happy life.
Weight loss surgery procedures have improved a great deal over the last three decades. These improvements are particularly welcome, as we have tended to become a heavier society, with more persons being categorized as morbidly obese.
Weight loss surgery procedures have improved a great deal over the last three decades. These improvements are particularly welcome, as we have tended to become a heavier society, with more persons being categorized as morbidly obese. For persons who do come under this extreme situation, the idea of surgery to give them a second chance at a normal life is quite a boon. Still, there are plenty of dangers involved with the procedure. Are you really a good candidate? Here are some questions you should ask yourself.
First, what is your overall physical condition? If you are still mobile and you are not at least a hundred pounds over your ideal weight, most surgeons will not counsel you to have the surgery. Instead, you will be directed to enter a diet and exercise program that will help you shed the extra pounds. Invasive surgery of this nature is reserved for situations where the quality of life has diminished to the point that diet and exercise will not bring about the changes needed to correct the life threatening circumstances.
Second, be honest with yourself about your motivation for having the surgery. Do you see this as more of a cosmetic procedure and life is going to be happy and wonderful once you go for the gastric bypass? If that is your attitude, then think again. You will be committing to forever changing the way you eat and the way you think about food and exercise. Weight loss surgery will help you lose the excess pounds, but it will not give you a new attitude, nor will it mean you never have to exercise again or eat responsibly. Unless you are committed to making some serious and permanent changes in your mindset, then there is no point to having the surgery.
Next, have you consulted with a physician and understand the risks that are involved with this procedure? As with any invasive operation, you have risks during and after the surgery has been performed. While some people are up and around in no time, others may require months of recuperation before they are able to resume normal activities. Think long and hard about the possible problems you will have to deal with after the surgery before you make a decision to have anything done.
A great deal of your chances of complete success has to do with your overall health as well as your general attitude. Your motivation for having the surgery is very important, and your ability to commit to the type of lifestyle that will help your body get the nutrients it needs. A commitment to a regular regimen of exercise will be imperative if you want to be happy and healthy. Last, understanding the risks that are involved and being prepared to face those risks must be a part of your approach. If you can determine to incorporate all these elements into your plans, and your doctor believes you to physically be a good candidate for weight loss surgery, then you have a very good chance of reclaiming and living a happy life.
Saturday, April 21, 2007
Food That Burn Fat Is Not A New Miracle Food
by Gert Hough
Is this a newly discovered miracle food? No it's just that certain foods contain certain elements which are scientifically proven to boost the body's ability to burn away body fat.
Is this a newly discovered miracle food? No it's just that certain foods contain certain elements which are scientifically proven to boost the body's ability to burn away body fat. For instance it's a know fact that a higher fiber diet increases the metabolism and by including more fiber rich foods in your diet you will inadvertently be consuming food that burn fat. The only problem is that if you read somewhere of a new discovery making your body burn fat faster, you cannot start to focus on that alone as it would be an unbalanced diet. That in it self can pose more dangers to your health than you can think of. You could contract an illness that outweighs being overweight by far.
Due to the high levels of air pollution, water pollution, work related stress levels, fast foods and the addition of micro elements which effects on the human DNA on the long run are unknown, people will tend to get sicker every year and the role that the balanced diet will only get bigger. The solution to burn more fat would then lie in eating a balanced diet which includes certain foods that burn fat.
Even major fast food outlets all over the world have recently come under the spotlight. Suddenly they started to change their menus and advertisements to suggest a healthier lifestyle. If they were not forced by negative publicity, thousands of people's fast food eating habits would not have been affected at all.
Have you seen an overweight person eating a fast food in public? And drinking a soda? Sure. The nature of it all suggests that our lifestyles should change. And change is not likely due the fact that the people with the money wish it to remain the same. Fast food is a big business. Money talks and every person have to eat. The change should come from establishing a public awareness and teaching children from a young age the value of adding certain foods to their diets.
Unfortunately governments all over the world are also in part infected with the money driven fast food epidemic and schools are giving children food that is high in fats and sugar and low in fiber.
Parents are partly to blame as well. Years of education, and in the case of millions of parents - years of experience suggests they know too well what happens when your diet is out of balance. Yet their children sometimes look more obese than the parents. And the reason should not be looked behind door number thirty four, you can plainly see what they eat is the cause of their excessive existence. Just look around when you get to a fast food restaurant or take away. They are easy to spot.
Obese people usually go on crash diets which usually last a day! In stead of going on a diet they should start to eat more! They just have to start by eating extra portions before, with or after every meal. Not extra portions of the main course but by adding food that burn fat to the menu in any order, they would not feel that they are depriving their bodies, feel neglected, reject the idea of a diet and go for the fridge. This way they will potentially start to lose weight.
Is this a newly discovered miracle food? No it's just that certain foods contain certain elements which are scientifically proven to boost the body's ability to burn away body fat.
Is this a newly discovered miracle food? No it's just that certain foods contain certain elements which are scientifically proven to boost the body's ability to burn away body fat. For instance it's a know fact that a higher fiber diet increases the metabolism and by including more fiber rich foods in your diet you will inadvertently be consuming food that burn fat. The only problem is that if you read somewhere of a new discovery making your body burn fat faster, you cannot start to focus on that alone as it would be an unbalanced diet. That in it self can pose more dangers to your health than you can think of. You could contract an illness that outweighs being overweight by far.
Due to the high levels of air pollution, water pollution, work related stress levels, fast foods and the addition of micro elements which effects on the human DNA on the long run are unknown, people will tend to get sicker every year and the role that the balanced diet will only get bigger. The solution to burn more fat would then lie in eating a balanced diet which includes certain foods that burn fat.
Even major fast food outlets all over the world have recently come under the spotlight. Suddenly they started to change their menus and advertisements to suggest a healthier lifestyle. If they were not forced by negative publicity, thousands of people's fast food eating habits would not have been affected at all.
Have you seen an overweight person eating a fast food in public? And drinking a soda? Sure. The nature of it all suggests that our lifestyles should change. And change is not likely due the fact that the people with the money wish it to remain the same. Fast food is a big business. Money talks and every person have to eat. The change should come from establishing a public awareness and teaching children from a young age the value of adding certain foods to their diets.
Unfortunately governments all over the world are also in part infected with the money driven fast food epidemic and schools are giving children food that is high in fats and sugar and low in fiber.
Parents are partly to blame as well. Years of education, and in the case of millions of parents - years of experience suggests they know too well what happens when your diet is out of balance. Yet their children sometimes look more obese than the parents. And the reason should not be looked behind door number thirty four, you can plainly see what they eat is the cause of their excessive existence. Just look around when you get to a fast food restaurant or take away. They are easy to spot.
Obese people usually go on crash diets which usually last a day! In stead of going on a diet they should start to eat more! They just have to start by eating extra portions before, with or after every meal. Not extra portions of the main course but by adding food that burn fat to the menu in any order, they would not feel that they are depriving their bodies, feel neglected, reject the idea of a diet and go for the fridge. This way they will potentially start to lose weight.
Importance of Sleep For Fat Loss
by Jimmy Smith
Sleep is a funny thing, we know we need it but we always ignore it. It’s kind of like a bad high school relationship. The phrase" I need more sleep" is commonly heard day after day right before everyone rubs their blurry eyes.
Sleep is a funny thing, we know we need it but we always ignore it. It’s kind of like a bad high school relationship. The phrase" I need more sleep" is commonly heard day after day right before everyone rubs their blurry eyes. What's the first thing reaction that someone has when you say, "I'm sick", and they typically reply with “You need more sleep". Now it seems that mainstream American is finally accepting that a lack of sleep makes and keeps you fat.
All you need to do is sleep more right? Would you think I was crazy if I told you that it isn't a matter of sleep? Yep, it has absolutely zero to do with how comfortable you are sleeping or how many hours or what you ate or drank. Our quality of sleep is directly related to the stress levels of our body. Train hard for a few days in a row? High stress. Do endless amount of aerobic work? High stress. Eat endless carbs? High Stress. Let's not even begin to talk about relationship and work stresses.
Ok so I bet you are wondering, how does a lack of sleep make me fat? Decreased sleep increases our insulin resistance. Insulin resistance is a condition that turns on fat storing genes and doesn’t allow us to properly shuttle amino acids and carbs into our muscle. Not only do we miss out on all the great effects of post workout carbohydrates but we also increase our central trunk fat.
When I consult with people I give them a simple quiz that gives me a gauge for how I can go to treat them to improve their sleep quality.
Answer YES if this applies to you more than one night a week
1.Do you have trouble falling asleep at night?
2.Do you have difficulty waking up in the morning?
3.Do you sleep less than 8-9 hours a night?
4.Do you wake up once or more during the night?
5.Do you sleep in a room with any light or noise?
6.Do you wake up feeling tired?
7.Do you wake up only with an alarm?
8.Do you go to bed later than 11 pm?
9.Do you get up earlier than 6 am?
10.Do you use medication (OTC or RX) for sleep?
If you answered yes to 2 or more of these questions than you will need to address your issues through both nutritional and supplementing methods. Sleep is where it all happens, get it fixed and get growing again.
Sleep is a funny thing, we know we need it but we always ignore it. It’s kind of like a bad high school relationship. The phrase" I need more sleep" is commonly heard day after day right before everyone rubs their blurry eyes.
Sleep is a funny thing, we know we need it but we always ignore it. It’s kind of like a bad high school relationship. The phrase" I need more sleep" is commonly heard day after day right before everyone rubs their blurry eyes. What's the first thing reaction that someone has when you say, "I'm sick", and they typically reply with “You need more sleep". Now it seems that mainstream American is finally accepting that a lack of sleep makes and keeps you fat.
All you need to do is sleep more right? Would you think I was crazy if I told you that it isn't a matter of sleep? Yep, it has absolutely zero to do with how comfortable you are sleeping or how many hours or what you ate or drank. Our quality of sleep is directly related to the stress levels of our body. Train hard for a few days in a row? High stress. Do endless amount of aerobic work? High stress. Eat endless carbs? High Stress. Let's not even begin to talk about relationship and work stresses.
Ok so I bet you are wondering, how does a lack of sleep make me fat? Decreased sleep increases our insulin resistance. Insulin resistance is a condition that turns on fat storing genes and doesn’t allow us to properly shuttle amino acids and carbs into our muscle. Not only do we miss out on all the great effects of post workout carbohydrates but we also increase our central trunk fat.
When I consult with people I give them a simple quiz that gives me a gauge for how I can go to treat them to improve their sleep quality.
Answer YES if this applies to you more than one night a week
1.Do you have trouble falling asleep at night?
2.Do you have difficulty waking up in the morning?
3.Do you sleep less than 8-9 hours a night?
4.Do you wake up once or more during the night?
5.Do you sleep in a room with any light or noise?
6.Do you wake up feeling tired?
7.Do you wake up only with an alarm?
8.Do you go to bed later than 11 pm?
9.Do you get up earlier than 6 am?
10.Do you use medication (OTC or RX) for sleep?
If you answered yes to 2 or more of these questions than you will need to address your issues through both nutritional and supplementing methods. Sleep is where it all happens, get it fixed and get growing again.
Lose Weight, Trim Inches And Lengthen Muscles With Yoga And Pilates
by Kelly Dailey
If you have been working out at the gym and you can't seem to lose that last ten pounds; it's time to add a new activity. How can yoga and pilates change your body to become longer and leaner? When you've been doing the same activity for a while it's time to change things up.
Have you been going to the gym running on the treadmill and lifting weights and now your body just seems to stay the same. Maybe that last 10 lbs just won’t come off. So you’ve been building muscle and conditioning your heart. Awesome! However, you would like to change the appearance of your body to show more muscle definition and rather than bulk up the muscle, create additional strength by lengthening your muscles. Now it’s time to change things up so you can take your fitness to the next level. That is trim off inches by changing your exercise routine.
So here we go…let’s surprise your body into the next level of fitness.
Practicing yoga and pilates are each a way to lengthen muscle and strengthen the core. Also, because of the mind body connection you will increase your focus and endurance. Both yoga and pilates give many benefits to both mind and body. After just a few classes you will see the difference in the length of your muscles. Your muscles will be long and leaner. You will achieve an increase in strength.
Yoga and pilates also will sensitize your appetite. Eat only a light snack of 250-300 calories 2 hours before class; and fully hydrate 1 hour before class. You want your stomach to be fairly empty so that you are able to breathe properly and maximize the core muscles. In other words you don’t want food or water to get in the way. Also, if possible wait about a ½ hour before eating after class so that your body can spend all of its energy recovering to maximize muscle building. Then go ahead and eat a light meal with carbs, protein and fruit/vegetables.
If you have been working out at the gym and you can't seem to lose that last ten pounds; it's time to add a new activity. How can yoga and pilates change your body to become longer and leaner? When you've been doing the same activity for a while it's time to change things up.
Have you been going to the gym running on the treadmill and lifting weights and now your body just seems to stay the same. Maybe that last 10 lbs just won’t come off. So you’ve been building muscle and conditioning your heart. Awesome! However, you would like to change the appearance of your body to show more muscle definition and rather than bulk up the muscle, create additional strength by lengthening your muscles. Now it’s time to change things up so you can take your fitness to the next level. That is trim off inches by changing your exercise routine.
So here we go…let’s surprise your body into the next level of fitness.
Practicing yoga and pilates are each a way to lengthen muscle and strengthen the core. Also, because of the mind body connection you will increase your focus and endurance. Both yoga and pilates give many benefits to both mind and body. After just a few classes you will see the difference in the length of your muscles. Your muscles will be long and leaner. You will achieve an increase in strength.
Yoga and pilates also will sensitize your appetite. Eat only a light snack of 250-300 calories 2 hours before class; and fully hydrate 1 hour before class. You want your stomach to be fairly empty so that you are able to breathe properly and maximize the core muscles. In other words you don’t want food or water to get in the way. Also, if possible wait about a ½ hour before eating after class so that your body can spend all of its energy recovering to maximize muscle building. Then go ahead and eat a light meal with carbs, protein and fruit/vegetables.
Thursday, April 19, 2007
Women and Weight Gain
by Waller Jamison
For many women, weight gain is a problem throughout life, but there are many strategies which can be used to address the situation. Here are some tips to get you started...
Magazines supply us with endless accounts of women and weight gain and every month sees a new diet in the bestseller lists, but why do so many women struggle with weight gain?
There are many reasons for this and these can vary during a woman's lifetime. Comfort eating is common during periods of stress which can happen at any age, from teenage angst at being unable to find a boyfriend, through the hectic lifestyle of motherhood and then empty nest syndrome, menopause and old age.
What are the triggers which are specific to women at these different stages of their lives?
Teenage girls are dealing with a lot of changes, not only in the shape of their bodies but also in their position in life, as they finish school, start university or work, start dating, drinking alcohol and learn to drive. As more children lead sedentary lives, more girls are overweight when they reach puberty and the typical teenage diet does not encourage healthy eating and weight loss. Adolescence is a turbulent time and coping with new and often difficult emotions, many young girls will eat for comfort. This can be due to many things, including bullying at school, pressure to do well academically or feeling they don't fit in.
In their 20s and 30s, many young women put on excess weight during pregnancy, especially if they have several children. With the stress of coping with babies and toddlers, they find it hard to cook and then sit down to eat properly. So they end up eating the kids' leftovers as well as their own convenience and often high fat meals. Running around after the kids may keep young mothers on the move, but with the close proximity of food, this isn't enough to compensate. And by the time the children are ready to fly the nest, mothers are often long out of the habit of taking exercise.
And of course, this is when menopause hits, bringing with it a tendency to put on weight. If she hasn't taken enough exercise as a younger woman, it's possible that this will make finding a suitable exercise routine more difficult as old approaches. So, faced with so many situations in which weight gain is likely, what is a woman to do?
Whatever her age, the best first step any woman can take is to educate herself about healthy eating and apply the principles. And the second step is to increase the amount of exercise she takes. These two steps should be enough if she is only slightly overweight. However, if seriously overweight or obese, she should seek medical advice.
Overweight can also be helped by techniques such as EFT and NLP, which address the emotional causes of overeating.
Irrespective of the size of the problem, there are plenty of different approaches to tackling weight gain and women can find a way that suits them, whatever their age and lifestyle. Women and weight gain do not necessarily have to go together.
For many women, weight gain is a problem throughout life, but there are many strategies which can be used to address the situation. Here are some tips to get you started...
Magazines supply us with endless accounts of women and weight gain and every month sees a new diet in the bestseller lists, but why do so many women struggle with weight gain?
There are many reasons for this and these can vary during a woman's lifetime. Comfort eating is common during periods of stress which can happen at any age, from teenage angst at being unable to find a boyfriend, through the hectic lifestyle of motherhood and then empty nest syndrome, menopause and old age.
What are the triggers which are specific to women at these different stages of their lives?
Teenage girls are dealing with a lot of changes, not only in the shape of their bodies but also in their position in life, as they finish school, start university or work, start dating, drinking alcohol and learn to drive. As more children lead sedentary lives, more girls are overweight when they reach puberty and the typical teenage diet does not encourage healthy eating and weight loss. Adolescence is a turbulent time and coping with new and often difficult emotions, many young girls will eat for comfort. This can be due to many things, including bullying at school, pressure to do well academically or feeling they don't fit in.
In their 20s and 30s, many young women put on excess weight during pregnancy, especially if they have several children. With the stress of coping with babies and toddlers, they find it hard to cook and then sit down to eat properly. So they end up eating the kids' leftovers as well as their own convenience and often high fat meals. Running around after the kids may keep young mothers on the move, but with the close proximity of food, this isn't enough to compensate. And by the time the children are ready to fly the nest, mothers are often long out of the habit of taking exercise.
And of course, this is when menopause hits, bringing with it a tendency to put on weight. If she hasn't taken enough exercise as a younger woman, it's possible that this will make finding a suitable exercise routine more difficult as old approaches. So, faced with so many situations in which weight gain is likely, what is a woman to do?
Whatever her age, the best first step any woman can take is to educate herself about healthy eating and apply the principles. And the second step is to increase the amount of exercise she takes. These two steps should be enough if she is only slightly overweight. However, if seriously overweight or obese, she should seek medical advice.
Overweight can also be helped by techniques such as EFT and NLP, which address the emotional causes of overeating.
Irrespective of the size of the problem, there are plenty of different approaches to tackling weight gain and women can find a way that suits them, whatever their age and lifestyle. Women and weight gain do not necessarily have to go together.
Powerful & Proven Ways to Lose Belly Fat
by Jamie Clark
Interested in losing belly fat? Learn a few of the best, most-proven methods for burning fat and losing weight fast. Includes tips on effective exercise, diet, and motivation.
Do you feel self-conscious about the size of your belly? Want to do something about it? Instead of trying some "miracle" fat burning pill or gimmicky fitness gadget, try sticking to the basics. The following tips are proven to help you slim down, tone up, and lose stubborn belly fat. Make them part of your daily routine and you'll start looking and felling better fast!
Exercise the "Right Way" Several Times Per Week
Despite what you may have been lead to believe by late-night infomercials, you are definitely not going to get a lean midsection simply by exercising your ab muscles every day. Performing thousands of crunches and situps will certainly strengthen your abdominal muscles but it's not going to put a significant dent in your body fat levels. There's simply no way to "spot reduce," as any fitness expert will tell you.
The best way to lose belly fat is to perform a combination of aerobic and anaerobic exercise at least 3 or 4 times per week. An example of a great workout for fat loss is performing 10 minutes of light jogging as a warmup followed by 20 minutes of moderate-intensity strength training (compound exercises like pushups, pullups, and squats are best), then 10 minutes of higher-intensity aerobic exercise such as running, bike riding, or swimming.
Another highly effective fat loss technique that combines both aerobic and anaerobic exercise is interval training. In its simplest form interval training is just performing short bursts of high-intensity exercise followed by "recovery" periods of low-intensity exercise. For example you might jog for a minute, sprint for 30 seconds, jog for a minute, sprint for 30 seconds, jog, sprint, jog, etc. Performing as few as 7 minutes of interval training has been shown to greatly increase fat burning throughout the day!
Keep in mind that interval training (or any form of high-intensity exercise) is not for beginners. You should always start off slow with any type of exercise program and try to make small improvement in your fitness levels each week. Obviously, talk with your doctor before beginning any new exercise program, especially if you have existing health problems.
Eat Simply and Don't Get Hungry
When it comes to losing belly fat, your diet is just as important as your exercise routine... actually even more so! The first rule of eating to lose weight is to not allow yourself to get hungry. Starving yourself by eating too few calories is not an effective weight loss method, short-term or long-term. Being hungry just leads to low energy levels, a sluggish metabolism, and eating too much of the wrong foods at the wrong times. For best results eat a small meal or snack every 3 or 4 hours during the day.
The most effective foods for fat loss are "simple" foods that work with your body instead of against it. Simple foods are the foods humans ate over millions of years of evolution and they include things like lean meats, vegetables, fruits, nuts, and seeds. If you must have grain foods (e.g. breads, pastas, and cereals) always, always choose 100% whole-grain versions. Of course you must avoid all refined sugars and flours.
In terms of beverages, stick to water and sugar-free teas. If you're addicted to soda at least choose the diet versions. An even better choice is sparkling water with a small amount of pure fruit juice mixed in or even just the juice of half a fresh lime. Green tea is a great drink for weight loss as well as overall health. If you like your teas sweet, try the natural sweeteners stevia and xylitol in place of sugar or synthetic sugar substitutes.
One meal a week, eat anything you want. This is often referred to as a "cheat" meal and it's a great way to reward yourself for eating healthy foods all week long. It's also an effective way to keep food cravings at bay and help you stay on your diet, which of course is the most important thing in the end.
Stay Motivated
Anyone can get excited and motivated to lose weight for a few days. But it's much more difficult to stay motivated and energized over the course of weeks and months, especially when your belly fat isn't melting away as fast as you hoped it would. Just about everyone hits the "wall" within the first 2 or 3 weeks of beginning an intense weight loss program.
The key is to find ways to motivate yourself and to use them every day. It's just a matter of figuring out what really gets you excited and motivated to continue working out and eating well. Try writing a goal statement and reading it out loud twice daily. Post photos of people with fit, sexy bodies around your house and look at them often. Get a "workout buddy" or join a gym so that you can get motivated by being around other people who have made their bodies and health a priority.
Finally, keep in mind that losing belly fat will do a lot more than just make you look better with your shirt off. It could also help you live a lot longer! Recent research has shown that abdominal fat is probably the most dangerous fat because it appears to increase inflammation in the body. Increased inflammation levels are associated with heart disease, diabetes, and several types of cancer. The deep "visceral" fat that surrounds your organs appears to be the biggest culprit and the only way to lose it is by exercising regularly and eating simply!
Interested in losing belly fat? Learn a few of the best, most-proven methods for burning fat and losing weight fast. Includes tips on effective exercise, diet, and motivation.
Do you feel self-conscious about the size of your belly? Want to do something about it? Instead of trying some "miracle" fat burning pill or gimmicky fitness gadget, try sticking to the basics. The following tips are proven to help you slim down, tone up, and lose stubborn belly fat. Make them part of your daily routine and you'll start looking and felling better fast!
Exercise the "Right Way" Several Times Per Week
Despite what you may have been lead to believe by late-night infomercials, you are definitely not going to get a lean midsection simply by exercising your ab muscles every day. Performing thousands of crunches and situps will certainly strengthen your abdominal muscles but it's not going to put a significant dent in your body fat levels. There's simply no way to "spot reduce," as any fitness expert will tell you.
The best way to lose belly fat is to perform a combination of aerobic and anaerobic exercise at least 3 or 4 times per week. An example of a great workout for fat loss is performing 10 minutes of light jogging as a warmup followed by 20 minutes of moderate-intensity strength training (compound exercises like pushups, pullups, and squats are best), then 10 minutes of higher-intensity aerobic exercise such as running, bike riding, or swimming.
Another highly effective fat loss technique that combines both aerobic and anaerobic exercise is interval training. In its simplest form interval training is just performing short bursts of high-intensity exercise followed by "recovery" periods of low-intensity exercise. For example you might jog for a minute, sprint for 30 seconds, jog for a minute, sprint for 30 seconds, jog, sprint, jog, etc. Performing as few as 7 minutes of interval training has been shown to greatly increase fat burning throughout the day!
Keep in mind that interval training (or any form of high-intensity exercise) is not for beginners. You should always start off slow with any type of exercise program and try to make small improvement in your fitness levels each week. Obviously, talk with your doctor before beginning any new exercise program, especially if you have existing health problems.
Eat Simply and Don't Get Hungry
When it comes to losing belly fat, your diet is just as important as your exercise routine... actually even more so! The first rule of eating to lose weight is to not allow yourself to get hungry. Starving yourself by eating too few calories is not an effective weight loss method, short-term or long-term. Being hungry just leads to low energy levels, a sluggish metabolism, and eating too much of the wrong foods at the wrong times. For best results eat a small meal or snack every 3 or 4 hours during the day.
The most effective foods for fat loss are "simple" foods that work with your body instead of against it. Simple foods are the foods humans ate over millions of years of evolution and they include things like lean meats, vegetables, fruits, nuts, and seeds. If you must have grain foods (e.g. breads, pastas, and cereals) always, always choose 100% whole-grain versions. Of course you must avoid all refined sugars and flours.
In terms of beverages, stick to water and sugar-free teas. If you're addicted to soda at least choose the diet versions. An even better choice is sparkling water with a small amount of pure fruit juice mixed in or even just the juice of half a fresh lime. Green tea is a great drink for weight loss as well as overall health. If you like your teas sweet, try the natural sweeteners stevia and xylitol in place of sugar or synthetic sugar substitutes.
One meal a week, eat anything you want. This is often referred to as a "cheat" meal and it's a great way to reward yourself for eating healthy foods all week long. It's also an effective way to keep food cravings at bay and help you stay on your diet, which of course is the most important thing in the end.
Stay Motivated
Anyone can get excited and motivated to lose weight for a few days. But it's much more difficult to stay motivated and energized over the course of weeks and months, especially when your belly fat isn't melting away as fast as you hoped it would. Just about everyone hits the "wall" within the first 2 or 3 weeks of beginning an intense weight loss program.
The key is to find ways to motivate yourself and to use them every day. It's just a matter of figuring out what really gets you excited and motivated to continue working out and eating well. Try writing a goal statement and reading it out loud twice daily. Post photos of people with fit, sexy bodies around your house and look at them often. Get a "workout buddy" or join a gym so that you can get motivated by being around other people who have made their bodies and health a priority.
Finally, keep in mind that losing belly fat will do a lot more than just make you look better with your shirt off. It could also help you live a lot longer! Recent research has shown that abdominal fat is probably the most dangerous fat because it appears to increase inflammation in the body. Increased inflammation levels are associated with heart disease, diabetes, and several types of cancer. The deep "visceral" fat that surrounds your organs appears to be the biggest culprit and the only way to lose it is by exercising regularly and eating simply!
Super Foods for Weight Loss Part 1
by Waller Jamison
Super foods for weight loss are being discussed everywhere. But what exactly are they and how can they help you lose weight?
Many foods are being claimed as super foods for weight loss, due to the positive effect that they have on our health and their ability to help us shed the pounds. Not all of the foods which have these so-called powers are exotic or expensive, although some are new to us in the West.
Fruits and vegetables have long been recognized as having the ability to assist weight loss, mainly due to their high fiber content which means they help us to feel full. Leafy green vegetables are also full of nutrients, both vitamins and minerals and so should form a major part of you diet, both when losing weight and when maintaining it. They are also the most accessible super foods for weight loss, in terms of availability and price.
Protein is another super-food and it is the food group which will keep your blood sugar levels even for longest, which means you won't get hungry as quickly. Protein also offers staying power, and can boost your metabolism slightly in the process. You have to be careful which proteins you eat, and in what quantity, because like everything, if you eat more than you actually need, you'll end up putting on weight, instead of losing it. So be sure to eat lean meat and poultry without skin. And be careful with cheese as certain types have a very high fat content. It is also possible to find protein from plant sources, which have the advantage of a much lower fat content. You can find protein in soya beans and other soya products, such as tofu, and also in lentils, seeds and nuts. Beans have the added advantage of being full of fiber and so will also help you feel full.
Most of us are used to drinking green tea if we go to a Chinese restaurant, but scientists now believe that there are chemicals in green tea which stimulate the body to burn calories.
Salads, particularly if they contain lots of green vegetables are very low in calories and can fill you up. Just be careful when it comes to dressing - you can use lemon juice or balsamic vinegar as a substitute which will spice up the taste without piling on the calories. Low fat yogurt is a useful source of protein which can help keep hunger at bay if you feel peckish between meals. Make sure you eat the sugar free type, preferably organic with active cultures, which are very good for the health of your digestive system. Omega 3 fatty acids are also important for a healthy heart and are another element in your diet which help keep blood sugar levels even and so aid weight loss. They are found in fish such as salmon, sardines, herrings and mackerel. So be sure to ad these super foods to you diet. Although super foods for weight loss are extremely beneficial additions to your diet, you must remember that they won't work magic and have to be eaten as part of a sensible weight loss program.
Super foods for weight loss are being discussed everywhere. But what exactly are they and how can they help you lose weight?
Many foods are being claimed as super foods for weight loss, due to the positive effect that they have on our health and their ability to help us shed the pounds. Not all of the foods which have these so-called powers are exotic or expensive, although some are new to us in the West.
Fruits and vegetables have long been recognized as having the ability to assist weight loss, mainly due to their high fiber content which means they help us to feel full. Leafy green vegetables are also full of nutrients, both vitamins and minerals and so should form a major part of you diet, both when losing weight and when maintaining it. They are also the most accessible super foods for weight loss, in terms of availability and price.
Protein is another super-food and it is the food group which will keep your blood sugar levels even for longest, which means you won't get hungry as quickly. Protein also offers staying power, and can boost your metabolism slightly in the process. You have to be careful which proteins you eat, and in what quantity, because like everything, if you eat more than you actually need, you'll end up putting on weight, instead of losing it. So be sure to eat lean meat and poultry without skin. And be careful with cheese as certain types have a very high fat content. It is also possible to find protein from plant sources, which have the advantage of a much lower fat content. You can find protein in soya beans and other soya products, such as tofu, and also in lentils, seeds and nuts. Beans have the added advantage of being full of fiber and so will also help you feel full.
Most of us are used to drinking green tea if we go to a Chinese restaurant, but scientists now believe that there are chemicals in green tea which stimulate the body to burn calories.
Salads, particularly if they contain lots of green vegetables are very low in calories and can fill you up. Just be careful when it comes to dressing - you can use lemon juice or balsamic vinegar as a substitute which will spice up the taste without piling on the calories. Low fat yogurt is a useful source of protein which can help keep hunger at bay if you feel peckish between meals. Make sure you eat the sugar free type, preferably organic with active cultures, which are very good for the health of your digestive system. Omega 3 fatty acids are also important for a healthy heart and are another element in your diet which help keep blood sugar levels even and so aid weight loss. They are found in fish such as salmon, sardines, herrings and mackerel. So be sure to ad these super foods to you diet. Although super foods for weight loss are extremely beneficial additions to your diet, you must remember that they won't work magic and have to be eaten as part of a sensible weight loss program.
Tuesday, April 17, 2007
9 Essential Tips To Lose Weight Fast
by Richard Gwent
Are you looking for ways to lose weight fast? Weight loss is not easy but these nine tips can help you on your way to losing weight fast.
Losing weight quickly is not easy and most of the time the solution is only temporary. You no doubt need to find ways to lose weight fast. If you don’t control your diet and other habits, chances are that you will put on weight in a matter of days. In this article we are going to discuss some ways to lose weight fast and how to maintain it at that level.
1. Method one provides us with ways to lose weight fast. You must eat more vegetables and fruits. Don’t eat foods that contain too much fat, especially sweets and junk food. If you don’t like to exercise, try going for a walk about an hour after eating a meal. Make it a habit to do an activity each day that requires extreme energy input. Unless you eat healthily, no matter what other ways to lose weight fast you try, they will fail.
2. Tip two provides us with yet more ways to lose weight fast! Eat diet foods, but don’t forget the effectiveness of a balanced diet. Drinking green tea after every meal is a natural way of losing weight without much effort. If you don’t like the taste of it you can also use green tea nutritional supplements as ways to lose weight fast.
3. Tip three is yet another great couple of ways to lose weight fast. Don’t drink soda and other carbonated soft drinks.
4. If a friend or family member is also trying to find ways to lose weight fast, make your time table together. It can be easier for two people to find ways to lose weight fast together.
5. Muscle building is also a way of burning fat. Muscles are smaller and therefore do not show up like fat does. You can keep a pair of dumb-bells in your room and try to lift them for a few minutes each day to develop biceps. This activity will also increase the metabolism rate and release energy instantly. Dumbbells are one of the great ways to lose weight fast.
6. Avoid fried meat and grilled food. Instead, include vegetables soup and salads in your diet. Again changing your diet is one of the best ways to lose weight fast.
7. Don’t eat too much at once. Make a time table of eating 5 or 6 meals a day. While eating, make a mental note of how much you have eaten instead of talking to someone or watching TV. Change your diet and you will find new ways to lose weight fast!
8. Check your weight regularly and monitor your progress. If you have set a goal to lose a certain amount of weight in a week, then see that you are able to achieve it. You need to be determined to lose weight, if you see that you have lost weight it will motivate you and provide yet another ways to lose weight fast.
9. If you are addicted to chocolates or cookies, don’t stop eating them at once. Instead, try to cut down on their intake gradually. Diet is responsible for your weight, cut it out gradually as another group of ways to lose weight fast.
Hopefully the tips above will help you find ways to lose weight fast. Once you’ve found one of the many ways to lose weight fast make sure you stick with it and maintain your weight.
Everybody is different, and so what works as ways to lose weight fast for one person may not ways to lose weight fast for another. If you experience any discomfort when using any of the ways to lose weight fast then see your doctor.
Are you looking for ways to lose weight fast? Weight loss is not easy but these nine tips can help you on your way to losing weight fast.
Losing weight quickly is not easy and most of the time the solution is only temporary. You no doubt need to find ways to lose weight fast. If you don’t control your diet and other habits, chances are that you will put on weight in a matter of days. In this article we are going to discuss some ways to lose weight fast and how to maintain it at that level.
1. Method one provides us with ways to lose weight fast. You must eat more vegetables and fruits. Don’t eat foods that contain too much fat, especially sweets and junk food. If you don’t like to exercise, try going for a walk about an hour after eating a meal. Make it a habit to do an activity each day that requires extreme energy input. Unless you eat healthily, no matter what other ways to lose weight fast you try, they will fail.
2. Tip two provides us with yet more ways to lose weight fast! Eat diet foods, but don’t forget the effectiveness of a balanced diet. Drinking green tea after every meal is a natural way of losing weight without much effort. If you don’t like the taste of it you can also use green tea nutritional supplements as ways to lose weight fast.
3. Tip three is yet another great couple of ways to lose weight fast. Don’t drink soda and other carbonated soft drinks.
4. If a friend or family member is also trying to find ways to lose weight fast, make your time table together. It can be easier for two people to find ways to lose weight fast together.
5. Muscle building is also a way of burning fat. Muscles are smaller and therefore do not show up like fat does. You can keep a pair of dumb-bells in your room and try to lift them for a few minutes each day to develop biceps. This activity will also increase the metabolism rate and release energy instantly. Dumbbells are one of the great ways to lose weight fast.
6. Avoid fried meat and grilled food. Instead, include vegetables soup and salads in your diet. Again changing your diet is one of the best ways to lose weight fast.
7. Don’t eat too much at once. Make a time table of eating 5 or 6 meals a day. While eating, make a mental note of how much you have eaten instead of talking to someone or watching TV. Change your diet and you will find new ways to lose weight fast!
8. Check your weight regularly and monitor your progress. If you have set a goal to lose a certain amount of weight in a week, then see that you are able to achieve it. You need to be determined to lose weight, if you see that you have lost weight it will motivate you and provide yet another ways to lose weight fast.
9. If you are addicted to chocolates or cookies, don’t stop eating them at once. Instead, try to cut down on their intake gradually. Diet is responsible for your weight, cut it out gradually as another group of ways to lose weight fast.
Hopefully the tips above will help you find ways to lose weight fast. Once you’ve found one of the many ways to lose weight fast make sure you stick with it and maintain your weight.
Everybody is different, and so what works as ways to lose weight fast for one person may not ways to lose weight fast for another. If you experience any discomfort when using any of the ways to lose weight fast then see your doctor.
Water, Your Metabolism, and Weight Loss
by Donovan Baldwin
It's a fairly well known fact that most Americans don't drink enough water. Did you know that in addition to improving your health, water can actually help you lose weight?
Anybody who reads my articles on health and weight loss knows that my number one recommendation is to get more exercise and try to eat healthy.
Most people have long known that eating healthy includes drinking enough water. Most people also understand and would probably agree that they probably don't drink enough water.
What most people don't know is that drinking enough water, staying hydrated, can be an important part of a weight loss program in several ways.
First of all, water helps with almost all the activities of the body at a cellular level including the distribution of nutrients and elimination of waste. Even if we simply accept that if we are healthier we are more likely to do things relative to weight loss, increasing our water consumption is already one step in our favor.
Another factor is that when thirsty, our bodies can send signals that are misinterpreted as hunger. Many a midnight refrigerator raider is actually in need of a glass of water when they eat what's left of the apple pie. Not only are they consuming extra calories and depriving their bodies of the water necessary for health, but they are perpetuating a condition of chronic dehydration.
In fact, it has been estimated that up to 75% of Americans are chronically dehydrated and dehydration can SLOW DOWN METABOLISM!
If you add these small items to the facts that remaining properly hydrated can improve mental acuity, lubricate joints, thus easing back and joint pain, and is believed to decrease the risk of certain cancers, you can see why drinking enough water is important.
However, how much IS enough?
Obviously, the actual amount may vary from individual to individual, and you may already be getting a fair share of the total amount you need. Also, such things as activity, climate, and altitude may effect your individual need, Here are a few guidelines:
1. Divide your body weight by two and drink that many ounces per day.
2. When you exercise, or if you live in an arid area, try to get an extra amount each day. Add a pint for dry climates, and eight ounces for each 20 minutes of exercise.
3. Coffee, tea, and sodas actually are diuretics and will contribute to dehydration. If you must drink them, drink an equal amount of water.
4. Do not try to substitute juices for water. While there is nothing basically wrong with juice, and it is in fact normally a healthy drink, it also contains calories. Water doesn't.
5. Unless you are engaged in really intense exercise, stick with water. Sports drinks also contain calories and unless you are a professional athlete or are training for a marathon you will probably not need to replace the electrolytes by means of a calorie and carbohydrate loaded drink. Water will do just fine.
As good and important as water is, as necessary to health as it is, as much as it can help with your weight loss program, it is still only a helper in that aspect. The key ingredients needed to lose weight and increase your metabolic rate will still be exercise and eating healthy.
It's a fairly well known fact that most Americans don't drink enough water. Did you know that in addition to improving your health, water can actually help you lose weight?
Anybody who reads my articles on health and weight loss knows that my number one recommendation is to get more exercise and try to eat healthy.
Most people have long known that eating healthy includes drinking enough water. Most people also understand and would probably agree that they probably don't drink enough water.
What most people don't know is that drinking enough water, staying hydrated, can be an important part of a weight loss program in several ways.
First of all, water helps with almost all the activities of the body at a cellular level including the distribution of nutrients and elimination of waste. Even if we simply accept that if we are healthier we are more likely to do things relative to weight loss, increasing our water consumption is already one step in our favor.
Another factor is that when thirsty, our bodies can send signals that are misinterpreted as hunger. Many a midnight refrigerator raider is actually in need of a glass of water when they eat what's left of the apple pie. Not only are they consuming extra calories and depriving their bodies of the water necessary for health, but they are perpetuating a condition of chronic dehydration.
In fact, it has been estimated that up to 75% of Americans are chronically dehydrated and dehydration can SLOW DOWN METABOLISM!
If you add these small items to the facts that remaining properly hydrated can improve mental acuity, lubricate joints, thus easing back and joint pain, and is believed to decrease the risk of certain cancers, you can see why drinking enough water is important.
However, how much IS enough?
Obviously, the actual amount may vary from individual to individual, and you may already be getting a fair share of the total amount you need. Also, such things as activity, climate, and altitude may effect your individual need, Here are a few guidelines:
1. Divide your body weight by two and drink that many ounces per day.
2. When you exercise, or if you live in an arid area, try to get an extra amount each day. Add a pint for dry climates, and eight ounces for each 20 minutes of exercise.
3. Coffee, tea, and sodas actually are diuretics and will contribute to dehydration. If you must drink them, drink an equal amount of water.
4. Do not try to substitute juices for water. While there is nothing basically wrong with juice, and it is in fact normally a healthy drink, it also contains calories. Water doesn't.
5. Unless you are engaged in really intense exercise, stick with water. Sports drinks also contain calories and unless you are a professional athlete or are training for a marathon you will probably not need to replace the electrolytes by means of a calorie and carbohydrate loaded drink. Water will do just fine.
As good and important as water is, as necessary to health as it is, as much as it can help with your weight loss program, it is still only a helper in that aspect. The key ingredients needed to lose weight and increase your metabolic rate will still be exercise and eating healthy.
Lose 5 Pounds in 10 Days
by Craig Ballantyne
For fast fat loss, you need advanced diet, nutrition, and exercise tips. The only way you will lose inches fast is with advanced weight loss tips.
For fast fat loss, you need advanced diet, nutrition, and exercise tips. The only way you will lose inches fast is with advanced weight loss tips.
I'm working with a client on one of those advanced transformations...you know, the one where the client takes it right down to the full-on 6-pack and figure model physique.
So we've been working on our plan to lose that last 5 pounds of fat in the last 10 days of the transformation.
Here are the guidelines we've come up with.
NOTE: He's only going to follow these guidelines for 10-14 days. So if you choose to use this plan, don't follow it for more than 2 weeks. That's the maximum time for this advanced plan. After that, ease up on the restrictions a bit - and enjoy your advanced fat loss physique you've attained.
Advanced Nutrition Tips
1) Start your day immediately with 2 cups of water, 3 fish oil caps, and a 20g protein shake. This is before any exercise. Eat your regular breakfast, making sure to avoid all processed carbohydrates.
2) Eat 1 cup of broccoli along with your lunch and dinner. This will help control appetite, keep you full, and control your blood sugar and fat loss.
3) Eat only protein, almonds, and raw vegetables between meals.
4) Don't eat a lot (greater than 40g) of carbohydrates at any meal. Get almost all of your carbohydrate intake from fruits and vegetables, rather than grains.
5) Don't eat carbohydrates after 7pm.
6) Don't go to bed full. Eat only a small protein snack in the evening to keep hunger at bay and to provide the body with protein before sleep.
7) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)
Advanced Exercise Tips
1) Switch from regular, boring, less effective cardio to more effective fat loss intervals.
2) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
3) Add one set to the first superset you do in each workout. Supersets get your strength workouts done faster.
Use these strict tips for no more than 2 weeks before returning to normal exercise guidelines and carbohydrate intake.
Train hard but safe, and you can lose inches and lose fat fast with these advanced weight loss tips.
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For fast fat loss, you need advanced diet, nutrition, and exercise tips. The only way you will lose inches fast is with advanced weight loss tips.
For fast fat loss, you need advanced diet, nutrition, and exercise tips. The only way you will lose inches fast is with advanced weight loss tips.
I'm working with a client on one of those advanced transformations...you know, the one where the client takes it right down to the full-on 6-pack and figure model physique.
So we've been working on our plan to lose that last 5 pounds of fat in the last 10 days of the transformation.
Here are the guidelines we've come up with.
NOTE: He's only going to follow these guidelines for 10-14 days. So if you choose to use this plan, don't follow it for more than 2 weeks. That's the maximum time for this advanced plan. After that, ease up on the restrictions a bit - and enjoy your advanced fat loss physique you've attained.
Advanced Nutrition Tips
1) Start your day immediately with 2 cups of water, 3 fish oil caps, and a 20g protein shake. This is before any exercise. Eat your regular breakfast, making sure to avoid all processed carbohydrates.
2) Eat 1 cup of broccoli along with your lunch and dinner. This will help control appetite, keep you full, and control your blood sugar and fat loss.
3) Eat only protein, almonds, and raw vegetables between meals.
4) Don't eat a lot (greater than 40g) of carbohydrates at any meal. Get almost all of your carbohydrate intake from fruits and vegetables, rather than grains.
5) Don't eat carbohydrates after 7pm.
6) Don't go to bed full. Eat only a small protein snack in the evening to keep hunger at bay and to provide the body with protein before sleep.
7) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)
Advanced Exercise Tips
1) Switch from regular, boring, less effective cardio to more effective fat loss intervals.
2) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
3) Add one set to the first superset you do in each workout. Supersets get your strength workouts done faster.
Use these strict tips for no more than 2 weeks before returning to normal exercise guidelines and carbohydrate intake.
Train hard but safe, and you can lose inches and lose fat fast with these advanced weight loss tips.
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Monday, April 16, 2007
How to Lose Unwanted Weight
by Tan Chin Kee
Did you know that 50% of men will die from heart disease? It's sad to say, but true. It is important that we watch what we eat. Not only if we are a body builder, but even if we aren't one. All of us should be concerned about our diet and our health.
Did you know that 50% of men will die from heart disease? It's sad to say, but true. It is important that we watch what we eat. Not only if we are a body builder, but even if we aren't one. All of us should be concerned about our diet and our health.
Firstly, take a look at your diet. Are you relying heavily on soda, chips, and fast food to make it through the day? Are you eating enough fruits and vegetables? Be noted that hamburgers, fries and soda is a tasty and satisfying combination, however it is also a deadly proposition to your health. If you want to stay fit and health, you must quit eating high-powered food that provides too much energy.
Eating some fast foods like hamburgers and chips will give our bodies much more energy than it normally use. This energy is not thrown away; but converted to fat and put into storage. Therefore, we should cut down on this type of food and turn to the humbler fruits and vegetables to keep hunger in check without putting our health at risk.
Exercising can help to use up energy already stored in our bodies. Taking brisk walks after meals is good, exercising half an hour everyday is better; going to a gym for an hour or so five days a week is perfect. There's no need to starve or exhaust yourself. Diet and exercising can be fun with a bit of thinking and a positive attitude.
A healthy lifestyle is not about denying ourselves from the foods and activities we like, it is about allowing us to enjoy a better quality of life.
Did you know that 50% of men will die from heart disease? It's sad to say, but true. It is important that we watch what we eat. Not only if we are a body builder, but even if we aren't one. All of us should be concerned about our diet and our health.
Did you know that 50% of men will die from heart disease? It's sad to say, but true. It is important that we watch what we eat. Not only if we are a body builder, but even if we aren't one. All of us should be concerned about our diet and our health.
Firstly, take a look at your diet. Are you relying heavily on soda, chips, and fast food to make it through the day? Are you eating enough fruits and vegetables? Be noted that hamburgers, fries and soda is a tasty and satisfying combination, however it is also a deadly proposition to your health. If you want to stay fit and health, you must quit eating high-powered food that provides too much energy.
Eating some fast foods like hamburgers and chips will give our bodies much more energy than it normally use. This energy is not thrown away; but converted to fat and put into storage. Therefore, we should cut down on this type of food and turn to the humbler fruits and vegetables to keep hunger in check without putting our health at risk.
Exercising can help to use up energy already stored in our bodies. Taking brisk walks after meals is good, exercising half an hour everyday is better; going to a gym for an hour or so five days a week is perfect. There's no need to starve or exhaust yourself. Diet and exercising can be fun with a bit of thinking and a positive attitude.
A healthy lifestyle is not about denying ourselves from the foods and activities we like, it is about allowing us to enjoy a better quality of life.
12 Weeks To Lose Unwanted Belly Fat And Inches For This Summer
by Heather Picken
Read about the fat loss challenge that women are doing online to lose stubborn belly fat and inches. They share their journey with you as where they were and completed their first week of the 12 week challenge.
I love online fat loss challenges because I believe they can help get you motivated, especially when there is a deadline and you are surrounded by other's that share the same desire.
Here are some women that are enrolled in a 12-Week Fat Loss Challenge and how they felt about their 1st week completed.
Wendy:
55 years young
I've always been interested in health and fitness and felt like I was eating healthy and exercising well. When I started working with Heather (taking her boot camp classes - she really gives you a great workout and working with her on my nutrition), I learned that I wasn't working my body efficiently. I've never had anyone work with me to focus on changing the role that your mind plays as it relates to fat loss. My goal is to have a lean body as well. I have family members in MD that are on the same program and they are all losing weight. I'm talking about 90 lbs but it has taken them a year to do it. We just all need to be patient but we can do it too! Good luck to everyone.
Here is her recap of her first week accomplished: What I did good this week: I fixed Easter dinner and only ate healthy foods. We went out with friends and I remained on my program. No alcohol! Social drinking can be a problem but I remained focus and think before I have a social drink.
My challenges this past week was that I didn't work out hard enough since I was in Myrtle Beach part of the time. I'm back home and on track. I will continue to take Heather's boot camp where I get the best workouts.
When I fixed Easter dinner, I really wasn't tempted to eat the cheesecake or the twice baked potatoes that I fixed.
What I will do different this week is increase my workouts. I will maintain my healthy eating and focusing on putting only good fuel in my body.
Fat Loss Goals:
30 Days
My body is now fit.
I am a size 8
My challenges are when we go out for the evening. We have some things coming up and I will only put good fuel in my body. We have a trip planned at the end of April that will be a challenge for me because I know there will be lots of eating and drinking. We are going to Palm Springs, CA with about 24 members of the Harbor Club but I will stay focused on my eating plan. I will exercise while I am on vacation.
60 Days
To think more positive about my body. I continue to do my affirmations and listen to the CDs to stay focused.
90 Days
My body is now fit. I have lost body fat, continue to do my affirmations, eating healthy, and get some sort of daily exercise. Continue to enter my foods into FitDay and monitor my calories, fat, carbs and protein. I continue to have protein with every meal that I eat.
Denni
39 years old (young)
I'm 39 years old, married with 3 wonderful children. Grew up primarily in Goose Creek, attended college at CofC, been working in an environmental lab since my last semester of college. While I was in college, I started caring about my health after I put on the freshmen 10 lbs. I took some fitness classes (running, racquetball) and worked out sporadically at the FIRM. Moved to N. Charleston, joined a fitness center, didn't really worry about the nutrition part of being healthy. Slowly put weight on over the years. Got married, had children. With each pregnancy, kept a few more pounds.
I am a size 8 (currently in size 14 clothing). My goal is to be healthy, lean and strong by eating the right foods and exercising regularly.
Set your goals:
Nutrition: I am eating protein with each meal. I am recording intake on www.fitday.com
Mental: I am a size 8 and I feel great.
Exercise: I am exercising at least four days each week.
Write affirmations:
I eat for my size 8 body everyday.
I train for my size 8 body regularly.
I use affirmations everyday.
What I accomplished this week:
I am back at the gym on a regular basis. I am recording intake on www.fitday.com.
Challenges:
Making time to focus on the mental part. Eating on Easter.
Changes for next week:
Better plan food. Make time for mental component of this healthier lifestyle.
Laura:
I am Laura. I am a 54 year old business woman,and grandmother. I quit smoking about 10 years ago, and I guess I substituted food for the smoking. I have just never gotten it under control again. I get on the wagon for a while, and do well, and when I fall off, and start eating unhealthy, I have a time trying to get myself back on track. I have diabetes now, and I know what I need to do to be healthy.
This disease is controllable, and nutrition and movement are the key. I could teach volumes, but I am really having a tough time following a healthy plan. I am, by nature a strong willed, determined woman, so when I am good, I am great, but when I am bad, well, I never do anything half way. I love healthy foods, and salads, but my weakness is starch, and sugar. ( sugar is a drug)
My goals are to be lean, strong, and healthy. The healthy part is so much more important than anything else. I want to " sit on the back porch, covered with grandchildren, and yell NO, and Stop that!!" I am looking forward to the strength we will have as a team, and hope we can all help each other.
Tina:
When I moved to SC 2 years ago, I was in the best shape of my life, lean and in a size 4! I slowly started to gain the weight back when I did not join a gym and started picking on the boy's fries, etc. The last 10-15 lbs came on fast when I was trying to clear my system from my thyroid medicine to start a new one.
My goal is to be lean, strong, healthy sexy and confident.
Sarah:
Well, to summarize in short story form, I've always been interested in fitness, exercise and healthy eating, but I have strong 'binge' tendencies when it comes to french fries, sweets & simple carbs.
I've always exercised regularly since graduating from college with a few bouts with minimal exercise, but exercise makes me feel SO good & full of energy. Of course, I didn't have issues with weight until after having my children. But I got the weight down to a size 8/10 (8 is my norm).
I love to eat so I have to exercise to keep the weight from creeping on. When I say I binge, I mean I'll eat healthy for a week and then eat bad one day and not just limit myself to 2 cookies etc...I will get in that mindset of 'well, I've already blown it for today so I'm going to eat anything I want and how much I want - even though I may not be hungry'...it's more of a mental game of emotional eating...then a few days later I'll get back on track. I have yoyo'd with my weight for several years within 10-15 lbs. I was at the weight I wanted to be at until last Nov when I started eating bad and letting the lbs come on.
I have gained close to 15 lbs since Nov and I want it OFF and to be back in my size 8 pants! Since I work full time and have 2 children (8 & 12 yr olds) , I don't have time to go to a gym so I work out at home...I have a treadmill,weights and a slew of workout videos (taebo, core secrets, turbo jam, hip hop abs and the firm) that I alternate with. I'm very interested in healthy eating and learning the proper balance between cardio and weight training.
I'm excited about my plan and learning about the role our mind plays, how we can 'train' our metabolism by eating the right balance of protein, carbs & fat.
I'm ready to get my discipline on track and to eat healthy for life with keeping moderation in mind at all times (when the sweets are around!) I figured a good old competition/challenge would be good for me as well!
Nancy:
It was a pretty good week. What I think I did right this week was watch my diet. I ate much smaller meals and more frequently. Their were a few times I could of eaten more, but managed to stay on track and never let myself get overly hungry.
My challenges came to pushing myself harder at the gym. I got there, but a few days I felt like I could of put more into my workouts. I will push myself harder this week.
I haven't gotten on the scale, but my clothes seem to fit a little looser already. I feel very motivated!
Brooke:
I realize muscle weighs more than fat.
This Week Review:
Good: I was more conscious in my eating trying to eat consistently through day and get some pro in with meals (but not eating enough still) . I have been doing daily mind setting,affirmations, and goals.
Challenge: being on the road and finding a way to eat in car since I don't like to stop. Also, eating more protein when not much appeals to me.
Goals: to keep eating consciously, but try not eat late at night. get more pro in my diet. keep weening sweet tooth. stay on track with mind setting (I am size 6).
Read about the fat loss challenge that women are doing online to lose stubborn belly fat and inches. They share their journey with you as where they were and completed their first week of the 12 week challenge.
I love online fat loss challenges because I believe they can help get you motivated, especially when there is a deadline and you are surrounded by other's that share the same desire.
Here are some women that are enrolled in a 12-Week Fat Loss Challenge and how they felt about their 1st week completed.
Wendy:
55 years young
I've always been interested in health and fitness and felt like I was eating healthy and exercising well. When I started working with Heather (taking her boot camp classes - she really gives you a great workout and working with her on my nutrition), I learned that I wasn't working my body efficiently. I've never had anyone work with me to focus on changing the role that your mind plays as it relates to fat loss. My goal is to have a lean body as well. I have family members in MD that are on the same program and they are all losing weight. I'm talking about 90 lbs but it has taken them a year to do it. We just all need to be patient but we can do it too! Good luck to everyone.
Here is her recap of her first week accomplished: What I did good this week: I fixed Easter dinner and only ate healthy foods. We went out with friends and I remained on my program. No alcohol! Social drinking can be a problem but I remained focus and think before I have a social drink.
My challenges this past week was that I didn't work out hard enough since I was in Myrtle Beach part of the time. I'm back home and on track. I will continue to take Heather's boot camp where I get the best workouts.
When I fixed Easter dinner, I really wasn't tempted to eat the cheesecake or the twice baked potatoes that I fixed.
What I will do different this week is increase my workouts. I will maintain my healthy eating and focusing on putting only good fuel in my body.
Fat Loss Goals:
30 Days
My body is now fit.
I am a size 8
My challenges are when we go out for the evening. We have some things coming up and I will only put good fuel in my body. We have a trip planned at the end of April that will be a challenge for me because I know there will be lots of eating and drinking. We are going to Palm Springs, CA with about 24 members of the Harbor Club but I will stay focused on my eating plan. I will exercise while I am on vacation.
60 Days
To think more positive about my body. I continue to do my affirmations and listen to the CDs to stay focused.
90 Days
My body is now fit. I have lost body fat, continue to do my affirmations, eating healthy, and get some sort of daily exercise. Continue to enter my foods into FitDay and monitor my calories, fat, carbs and protein. I continue to have protein with every meal that I eat.
Denni
39 years old (young)
I'm 39 years old, married with 3 wonderful children. Grew up primarily in Goose Creek, attended college at CofC, been working in an environmental lab since my last semester of college. While I was in college, I started caring about my health after I put on the freshmen 10 lbs. I took some fitness classes (running, racquetball) and worked out sporadically at the FIRM. Moved to N. Charleston, joined a fitness center, didn't really worry about the nutrition part of being healthy. Slowly put weight on over the years. Got married, had children. With each pregnancy, kept a few more pounds.
I am a size 8 (currently in size 14 clothing). My goal is to be healthy, lean and strong by eating the right foods and exercising regularly.
Set your goals:
Nutrition: I am eating protein with each meal. I am recording intake on www.fitday.com
Mental: I am a size 8 and I feel great.
Exercise: I am exercising at least four days each week.
Write affirmations:
I eat for my size 8 body everyday.
I train for my size 8 body regularly.
I use affirmations everyday.
What I accomplished this week:
I am back at the gym on a regular basis. I am recording intake on www.fitday.com.
Challenges:
Making time to focus on the mental part. Eating on Easter.
Changes for next week:
Better plan food. Make time for mental component of this healthier lifestyle.
Laura:
I am Laura. I am a 54 year old business woman,and grandmother. I quit smoking about 10 years ago, and I guess I substituted food for the smoking. I have just never gotten it under control again. I get on the wagon for a while, and do well, and when I fall off, and start eating unhealthy, I have a time trying to get myself back on track. I have diabetes now, and I know what I need to do to be healthy.
This disease is controllable, and nutrition and movement are the key. I could teach volumes, but I am really having a tough time following a healthy plan. I am, by nature a strong willed, determined woman, so when I am good, I am great, but when I am bad, well, I never do anything half way. I love healthy foods, and salads, but my weakness is starch, and sugar. ( sugar is a drug)
My goals are to be lean, strong, and healthy. The healthy part is so much more important than anything else. I want to " sit on the back porch, covered with grandchildren, and yell NO, and Stop that!!" I am looking forward to the strength we will have as a team, and hope we can all help each other.
Tina:
When I moved to SC 2 years ago, I was in the best shape of my life, lean and in a size 4! I slowly started to gain the weight back when I did not join a gym and started picking on the boy's fries, etc. The last 10-15 lbs came on fast when I was trying to clear my system from my thyroid medicine to start a new one.
My goal is to be lean, strong, healthy sexy and confident.
Sarah:
Well, to summarize in short story form, I've always been interested in fitness, exercise and healthy eating, but I have strong 'binge' tendencies when it comes to french fries, sweets & simple carbs.
I've always exercised regularly since graduating from college with a few bouts with minimal exercise, but exercise makes me feel SO good & full of energy. Of course, I didn't have issues with weight until after having my children. But I got the weight down to a size 8/10 (8 is my norm).
I love to eat so I have to exercise to keep the weight from creeping on. When I say I binge, I mean I'll eat healthy for a week and then eat bad one day and not just limit myself to 2 cookies etc...I will get in that mindset of 'well, I've already blown it for today so I'm going to eat anything I want and how much I want - even though I may not be hungry'...it's more of a mental game of emotional eating...then a few days later I'll get back on track. I have yoyo'd with my weight for several years within 10-15 lbs. I was at the weight I wanted to be at until last Nov when I started eating bad and letting the lbs come on.
I have gained close to 15 lbs since Nov and I want it OFF and to be back in my size 8 pants! Since I work full time and have 2 children (8 & 12 yr olds) , I don't have time to go to a gym so I work out at home...I have a treadmill,weights and a slew of workout videos (taebo, core secrets, turbo jam, hip hop abs and the firm) that I alternate with. I'm very interested in healthy eating and learning the proper balance between cardio and weight training.
I'm excited about my plan and learning about the role our mind plays, how we can 'train' our metabolism by eating the right balance of protein, carbs & fat.
I'm ready to get my discipline on track and to eat healthy for life with keeping moderation in mind at all times (when the sweets are around!) I figured a good old competition/challenge would be good for me as well!
Nancy:
It was a pretty good week. What I think I did right this week was watch my diet. I ate much smaller meals and more frequently. Their were a few times I could of eaten more, but managed to stay on track and never let myself get overly hungry.
My challenges came to pushing myself harder at the gym. I got there, but a few days I felt like I could of put more into my workouts. I will push myself harder this week.
I haven't gotten on the scale, but my clothes seem to fit a little looser already. I feel very motivated!
Brooke:
I realize muscle weighs more than fat.
This Week Review:
Good: I was more conscious in my eating trying to eat consistently through day and get some pro in with meals (but not eating enough still) . I have been doing daily mind setting,affirmations, and goals.
Challenge: being on the road and finding a way to eat in car since I don't like to stop. Also, eating more protein when not much appeals to me.
Goals: to keep eating consciously, but try not eat late at night. get more pro in my diet. keep weening sweet tooth. stay on track with mind setting (I am size 6).
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