Eat less ... lose weight?!? Here's the other stuff you can do to get leaner.
1) Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.
2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your
metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)
5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)
9) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.
10) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.
11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, “Brain serotonin, carbohydrate-craving, obesity, and depression.” Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
12) Garlic Chicken! Mother Earth’s flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in your cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)
13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion – say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)
15) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.
16) Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.
The best fat loss system is a total body cleanse
Tips To Lose Weight
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, March 1, 2011
Monday, February 28, 2011
10 Secrets to a Fit Family
It's no secret that many parents and their children are overweight. These 10 simple ‘secrets’ can help you change your family's lifestyle so that you can all become fit and healthy.
1) Eat Whole Grain Foods
Processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour have a high glycemic index, low amounts of fiber, and less vitamins and minerals as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family's diet more nutritious.
2) Limit Soda and Fruit Drinks
Soda and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.
Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.
3) Eat More Fruits and Vegetables
Most children don't eat enough fruits and vegetables and that usually means that they are eating other less nutritious foods. With a high fiber content and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don't overeat.
4) Eat More Foods with Calcium
A common mistake people make when trying to lose weight is that they stop drinking milk, eating cheese and yogurt. Calcium is important to build healthy bones and to help you lose weight. You should encourage your kids to drink low-fat milk, eat portioned amounts of cheese and yogurt to help lose weight and maintain a healthy weight.
5) Be More Active
Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV, computer and playing video games will burn calories and improve fitness levels.
Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference.
6) Know Where Calories Come From
While you don't necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes are too large?
If you know where your kids' calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories.
7) Learn About Carbs
Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal. While it is a good idea to avoid foods that have refined such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs should be part of a balanced diet.
Instead of avoiding all carbs, just learn about how to choose foods with ‘good’ carbohydrates, which includes fruits, vegetables, beans, and whole grain foods.
8) Learn About Fats
Like carbs, there are ‘good’ and ‘bad’ fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are often just as high in calories, you should eat foods that have ‘good’ fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.
9) Choose Healthy Meals when Eating Out
Even if your family eats healthy at home, if you eat super-sized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you eat out a lot, review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat quickly adds up when eating out!
10) Stay Motivated!
Most people know what they need to do to be healthier however, eating healthy and exercising is not easy. Education about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit. Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthy track.
1) Eat Whole Grain Foods
Processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour have a high glycemic index, low amounts of fiber, and less vitamins and minerals as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family's diet more nutritious.
2) Limit Soda and Fruit Drinks
Soda and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.
Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.
3) Eat More Fruits and Vegetables
Most children don't eat enough fruits and vegetables and that usually means that they are eating other less nutritious foods. With a high fiber content and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don't overeat.
4) Eat More Foods with Calcium
A common mistake people make when trying to lose weight is that they stop drinking milk, eating cheese and yogurt. Calcium is important to build healthy bones and to help you lose weight. You should encourage your kids to drink low-fat milk, eat portioned amounts of cheese and yogurt to help lose weight and maintain a healthy weight.
5) Be More Active
Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV, computer and playing video games will burn calories and improve fitness levels.
Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference.
6) Know Where Calories Come From
While you don't necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes are too large?
If you know where your kids' calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories.
7) Learn About Carbs
Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal. While it is a good idea to avoid foods that have refined such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs should be part of a balanced diet.
Instead of avoiding all carbs, just learn about how to choose foods with ‘good’ carbohydrates, which includes fruits, vegetables, beans, and whole grain foods.
8) Learn About Fats
Like carbs, there are ‘good’ and ‘bad’ fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are often just as high in calories, you should eat foods that have ‘good’ fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.
9) Choose Healthy Meals when Eating Out
Even if your family eats healthy at home, if you eat super-sized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you eat out a lot, review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat quickly adds up when eating out!
10) Stay Motivated!
Most people know what they need to do to be healthier however, eating healthy and exercising is not easy. Education about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit. Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthy track.
Saturday, February 26, 2011
10 Real Life Diet Tips
Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve 'optimal portion sizes'. Here are ten real life weight loss tips for the rest of us.
1. Eating out? Restaurant portions tend to be enormous, and if it's on the plate, we tend to eat it. If it's possible, order from the kid’s menu, where portions are more reasonably sized.
2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat.
3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don't need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.
4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great - which means you'll be more likely to eat them instead of filling up on fatty foods that pack on weight.
5. Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn't need right that moment. By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an 'after school snack' mid-afternoon. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.
7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.
8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly and cleans out your system.
9. Can't afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.
10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.
Best fat loss system is a total body cleanse
1. Eating out? Restaurant portions tend to be enormous, and if it's on the plate, we tend to eat it. If it's possible, order from the kid’s menu, where portions are more reasonably sized.
2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat.
3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don't need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.
4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great - which means you'll be more likely to eat them instead of filling up on fatty foods that pack on weight.
5. Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn't need right that moment. By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an 'after school snack' mid-afternoon. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.
7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.
8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly and cleans out your system.
9. Can't afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.
10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.
Best fat loss system is a total body cleanse
7 Weight Loss Tips for Kids and Their Families
Here is a sure-fire list of diet dos and don'ts to help your family triumph over obesity:
1. Be a ‘healthy’ role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure. If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed? Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides ‘junk food’.
In a 2000 survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.
2. Be positive. Don’t tell your child to ‘lose weight’ say, 'Let's be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you should limit eating. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat this or that.' Instead of saying, 'We have to exercise,' say, 'Lets go to the park.' Use positive words and phrases when talking with your kid.
3. Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit form healthy eating regardless of weight.
A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.
4. Avoid portion distortion. When serving food you must use portion control, buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 minutes before having a second helping. Second helpings should only be taken if truly hungry.
5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.
6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
7. Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Failure is certain if you are not trying.
The best fat loss system is a full body cleanse
1. Be a ‘healthy’ role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure. If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed? Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides ‘junk food’.
In a 2000 survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.
2. Be positive. Don’t tell your child to ‘lose weight’ say, 'Let's be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you should limit eating. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat this or that.' Instead of saying, 'We have to exercise,' say, 'Lets go to the park.' Use positive words and phrases when talking with your kid.
3. Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit form healthy eating regardless of weight.
A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.
4. Avoid portion distortion. When serving food you must use portion control, buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 minutes before having a second helping. Second helpings should only be taken if truly hungry.
5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.
6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
7. Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Failure is certain if you are not trying.
The best fat loss system is a full body cleanse
7 Top Foods to Include in your Kid’s Diet
Here is a list of the top 7 healthiest foods to feed your kid and why it’s so healthy:
1. Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber. Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!
2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!
3. Broccoli: it is one of the best vegetables for anyone, especially growing kids. It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins. If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.
4. Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.
5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Choose grain products with the words “whole”, “unbleached” and “intact” or “ground”.
6. Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.
7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!
The best fat loss system is a good body cleanse
1. Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber. Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!
2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!
3. Broccoli: it is one of the best vegetables for anyone, especially growing kids. It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins. If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.
4. Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.
5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Choose grain products with the words “whole”, “unbleached” and “intact” or “ground”.
6. Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.
7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!
The best fat loss system is a good body cleanse
Friday, February 25, 2011
7 Calorie Burning Tips
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
Thursday, February 24, 2011
Basics of Losing Weight
Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat. So why is this article so long?
Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate.
Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.
Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.
The best fat loss system is a body cleanse
Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate.
Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.
Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.
The best fat loss system is a body cleanse
Attitude: Your Weight Loss Secret
It's a contest of purposeless suffering....to me of course, it's all about living." - Lance Armstrong comments on the grueling demands of competitive cycling, after his fourth Tour de France victory in 2002.
With the start of the Tour de Georgia last week and the approach of the Tour de France in July, I find myself checking in to see what Lance Armstrong is up to these days. I sometimes do this when I’m in need of a little motivation.
Of course, you remember that all of Lance Armstrong's seven Tour de France wins followed a cancer diagnosis in 1996. This was not just any cancer, but a highly aggressive testicular carcinoma that rapidly metastasized to his lungs and brain.
Most people would have crumbled, but based on Armstrong's attitude toward life, his response was absolutely predictable.
After absorbing the terror of a certain death sentence, he assaulted the aggressor with the same guts and determination that he exhibits on grueling inclines in the French Alps. It is in the mountains where he typically leaves his competitors in the dust.
Armstrong’s motto… "Knowledge is power and attitude is everything". The rest is history.
As someone who helps people lose weight and improve fitness by changing their habits and behaviors, I'd like to take a closer look at the subject of attitude.
After all, it's attitude that determines whether you drag yourself off the couch and out the door for an invigorating walk, or spend the afternoon watching TV.
Whether it's to enhance your life, or save your life, to a very large degree, it is attitude that determines where you end up.
If you would like a good example of how attitude can overcome a real downer of an experience, consider Kelly Luckett of Decatur, Georgia. She ran 26.2 miles last year, as the third ever female amputee to compete in the Boston Marathon. That's 26.2 miles folks...in six hours, twenty minutes and two seconds.
Ms. Luckett had the choice to either succumb to her disability or live life fully. She chose to not only live, but to strive for excellence and the result was outstanding.
With the list of things I have to do today, I have a “pretty good reason” to stay hunched over my desk until dinnertime, but I guess I have just motivated myself to haul up the anchor and take my protesting body out for a run.
It's all about living!
Tips to “Boost” Your Attitude:
Most of us understand the reasons for our poor physical fitness and the answer to losing weight. We have read volumes on diet and exercise, but it is our attitude that prevents us from doing what needs to be done.
One way to develop a powerfully positive attitude, even if you don’t feel that way, is to behave as if you do. To that end, planning your actions and anticipating setbacks, in advance, is essential.
1. Schedule workouts on your calendar. Making an important appointment with yourself, in writing, carries more weight than just the vague intention to do something. Schedule for first thing in the morning because research shows that people who exercise before the business day begins are most likely to stick with it.
2. A little bit of something is better than nothing. Regardless of how short you are on time or how blah you're feeling, commit to just five or ten minutes. Every little bit helps and, almost always, once you get going, your energy picks up and you have a great workout.
3. Be flexible. A change of plans is not an excuse to do nothing. If you usually exercise in the gym, and you’re out of town, go for a jog. If you forgot your running shoes, go for a brisk walk. Honor your commitment to your exercise appointment.
4. When possible, join your spouse or a workout partner. It’s a lot less easy to cop out if someone else is depending on you.
5. Check out Lance’s autobiography, “It’s Not About the Bike. My Journey Back to Life”. Last time I looked, you could get a used copy for fifty cents on http://www.Amazon.com . If this book doesn’t motivate you, nothing will!
"Be Strong... Be Lean"
The best fat loss system is a body cleanse
With the start of the Tour de Georgia last week and the approach of the Tour de France in July, I find myself checking in to see what Lance Armstrong is up to these days. I sometimes do this when I’m in need of a little motivation.
Of course, you remember that all of Lance Armstrong's seven Tour de France wins followed a cancer diagnosis in 1996. This was not just any cancer, but a highly aggressive testicular carcinoma that rapidly metastasized to his lungs and brain.
Most people would have crumbled, but based on Armstrong's attitude toward life, his response was absolutely predictable.
After absorbing the terror of a certain death sentence, he assaulted the aggressor with the same guts and determination that he exhibits on grueling inclines in the French Alps. It is in the mountains where he typically leaves his competitors in the dust.
Armstrong’s motto… "Knowledge is power and attitude is everything". The rest is history.
As someone who helps people lose weight and improve fitness by changing their habits and behaviors, I'd like to take a closer look at the subject of attitude.
After all, it's attitude that determines whether you drag yourself off the couch and out the door for an invigorating walk, or spend the afternoon watching TV.
Whether it's to enhance your life, or save your life, to a very large degree, it is attitude that determines where you end up.
If you would like a good example of how attitude can overcome a real downer of an experience, consider Kelly Luckett of Decatur, Georgia. She ran 26.2 miles last year, as the third ever female amputee to compete in the Boston Marathon. That's 26.2 miles folks...in six hours, twenty minutes and two seconds.
Ms. Luckett had the choice to either succumb to her disability or live life fully. She chose to not only live, but to strive for excellence and the result was outstanding.
With the list of things I have to do today, I have a “pretty good reason” to stay hunched over my desk until dinnertime, but I guess I have just motivated myself to haul up the anchor and take my protesting body out for a run.
It's all about living!
Tips to “Boost” Your Attitude:
Most of us understand the reasons for our poor physical fitness and the answer to losing weight. We have read volumes on diet and exercise, but it is our attitude that prevents us from doing what needs to be done.
One way to develop a powerfully positive attitude, even if you don’t feel that way, is to behave as if you do. To that end, planning your actions and anticipating setbacks, in advance, is essential.
1. Schedule workouts on your calendar. Making an important appointment with yourself, in writing, carries more weight than just the vague intention to do something. Schedule for first thing in the morning because research shows that people who exercise before the business day begins are most likely to stick with it.
2. A little bit of something is better than nothing. Regardless of how short you are on time or how blah you're feeling, commit to just five or ten minutes. Every little bit helps and, almost always, once you get going, your energy picks up and you have a great workout.
3. Be flexible. A change of plans is not an excuse to do nothing. If you usually exercise in the gym, and you’re out of town, go for a jog. If you forgot your running shoes, go for a brisk walk. Honor your commitment to your exercise appointment.
4. When possible, join your spouse or a workout partner. It’s a lot less easy to cop out if someone else is depending on you.
5. Check out Lance’s autobiography, “It’s Not About the Bike. My Journey Back to Life”. Last time I looked, you could get a used copy for fifty cents on http://www.Amazon.com . If this book doesn’t motivate you, nothing will!
"Be Strong... Be Lean"
The best fat loss system is a body cleanse
Wednesday, February 23, 2011
Are You Using The Weight Loss Secret That Personal Trainers Use all the time
Whether you like him or not, you have to respect Dr Phil just because of one thing.
He continually asks his guests one simple question: "How's it working for you?"
Success in anything comes from FINDING WHAT WORKS then DOING WHAT WORKS.
I am going to reveal to you the Secret Weight Loss Formula that Celebrity personal trainer don't want you to know about.
Before I reveal the secret, first I need to explain to you that there is process that your body goes through to burn body fat.
So how does your body burn fat?
It is a 2 steps process and in order you need to:
1. Release the fat from the fat cells and only then
2. You can burn the fat
That process is the same for every human being. I will outline the steps and then show you how you can easily apply some fundamental rules to allow your body to burn the maximum amount of fat with less effort and minimum time. Once you understand that simple process, you can easily see why you are not getting the results that you want. Even bigger, you will finally see that getting that dream body is getting so much closer to reality that you will be extremely motivated to get started as soon as you can.
How does your body release the fat from the cells?
Before you can turn your body into a fat burning machine, here what needs to happen: your body fat need to be released from the fat cells. You can accomplish this step successfully with your nutrition program. Here are some specific tips that you can apply right away to achieve that.
1. Eat 4-6 small, frequent meals and never skip meals.
2. Include small amounts of good fats.
3. Eat natural foods; avoid processed & refined foods
4. Eat lean proteins with each meal.
5. Eat more complex carbs, fruits & vegetables.
The most misunderstood weight loss strategy. How to burn the *fat* instead of burning muscles.
Releasing fat from the fat cells is not the end of it; actually, it is just the beginning. Because the fat needs to be transported from the fat cells to your muscles so it can be burned there. This is done through your blood and the cardiovascular system is responsible for that. The more effective is that system, the more effective your body will become at burning fat. You can improve your cardio vascular system by doing so cardio training. However, don't go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that.
The reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. That is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). You just don't cut the hand that feed you. So cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. Damn if you do, damn if you don't. But wait there is a solution to that…
You need to do some MODERATE cardio training. The key word here is moderate.
Doing too much cardio can be detrimental and I am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. The result is a low metabolism. Low metabolism means, your body fat is not going anywhere, anytime
soon. Here is what you need to do:
1. Do some moderate cardio training; the key word here is moderate
2. Never diet but consume little fewer calories that you will burn (No starvation diets, Please...)
The world most efficient "fat burner" is FREE and You already have it.
Before I reveal to you how personal trainer get those celebrities in the best shape of their life in such short period there is one more thing that I want you to understand. Because it is very important.
Weight loss marketers always claim that they have the magic "fat burner" that will melt your fat away. The problem is that they have a new one coming out every year, so I wonder if the one from last year was so effective, why we need a new one. There is only one thing that actually burn body fat is you already have it. It does not come in a bottle or a special recipe. Body fat can only be burned inside of your muscle tissue. I repeat Body fat can only be burn in your muscle tissue. This is the most important concept for you to grasp.
Your muscle tissue is your best friend when it comes to burn body fat. You need to preserve muscle tissues in order to keep losing weight. Most people go on a starvation diet combined a lot of cardio to lose weight. At first it may seems like this is working because they are losing scale weight. Now think about, scale weight does not tell you if weight loss is from fat, water or muscle tissue. Scale weight by itself is not a good indicator of success.
Losing water is only temporary,
Losing muscle will simply lower your metabolism and put you in the Yo-Yo dieting bandwagon. This should be avoided at all cost.
Losing fat while maintaining muscle mass is what your main goal should be.
To maintain muscle tissues you need to:
1. Do some resistance training. (This is not optional, it is mandatory)
The secret
Now that you understand the whole fat burning process, I am going to reveal to you how celebrity personal trainers do to get those amazing transformations. The strategy is to combine all the steps that I outlined so the body works as a unit. First the trainer makes sure that his client is eating the proper food on a regular basis.
By that I mean eating so that fat WILL be released from the fat cells. Then and only then they exercise the body to burn the fat. The important idea to take from this is:
"The fat can ONLY be burned after it is released from the fat cells".
If you know anybody that has been exercising like a maniac and they don't seem to go anywhere, now you know why.
The reverse is also true, Do you know somebody that is eating properly but they are not including cardio AND resistance training. Now you know why their body still look the same.
All you need to do is to combine a nutrition program, along with some MODERATE cardio program and maintain muscle mass with resistance training. Everything is combined with one goal in mind: Turning your body into an Automatic fat burning machine. It is that easy.
Don't like the results you have been getting? Then CHANGE YOUR STRATEGY.
How do you change your strategy? How do you find one that works?
DO NOT continue doing something just because "THEY" say it's the way things should be done. Allow yourself to choose the solution that will work for you, regardless of what it may be. The only way for you to know who is right is to measure your progress and ACTUALLY track your results.
CHANGE IS HARD, but it's also worth it. Not getting results makes change EXTREMELY HARD.
Get support from friends, family or a coach. Losing weight is not as hard at it seems once you know what to do.
The best fat loss system is a good body cleanse
He continually asks his guests one simple question: "How's it working for you?"
Success in anything comes from FINDING WHAT WORKS then DOING WHAT WORKS.
I am going to reveal to you the Secret Weight Loss Formula that Celebrity personal trainer don't want you to know about.
Before I reveal the secret, first I need to explain to you that there is process that your body goes through to burn body fat.
So how does your body burn fat?
It is a 2 steps process and in order you need to:
1. Release the fat from the fat cells and only then
2. You can burn the fat
That process is the same for every human being. I will outline the steps and then show you how you can easily apply some fundamental rules to allow your body to burn the maximum amount of fat with less effort and minimum time. Once you understand that simple process, you can easily see why you are not getting the results that you want. Even bigger, you will finally see that getting that dream body is getting so much closer to reality that you will be extremely motivated to get started as soon as you can.
How does your body release the fat from the cells?
Before you can turn your body into a fat burning machine, here what needs to happen: your body fat need to be released from the fat cells. You can accomplish this step successfully with your nutrition program. Here are some specific tips that you can apply right away to achieve that.
1. Eat 4-6 small, frequent meals and never skip meals.
2. Include small amounts of good fats.
3. Eat natural foods; avoid processed & refined foods
4. Eat lean proteins with each meal.
5. Eat more complex carbs, fruits & vegetables.
The most misunderstood weight loss strategy. How to burn the *fat* instead of burning muscles.
Releasing fat from the fat cells is not the end of it; actually, it is just the beginning. Because the fat needs to be transported from the fat cells to your muscles so it can be burned there. This is done through your blood and the cardiovascular system is responsible for that. The more effective is that system, the more effective your body will become at burning fat. You can improve your cardio vascular system by doing so cardio training. However, don't go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that.
The reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. That is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). You just don't cut the hand that feed you. So cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. Damn if you do, damn if you don't. But wait there is a solution to that…
You need to do some MODERATE cardio training. The key word here is moderate.
Doing too much cardio can be detrimental and I am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. The result is a low metabolism. Low metabolism means, your body fat is not going anywhere, anytime
soon. Here is what you need to do:
1. Do some moderate cardio training; the key word here is moderate
2. Never diet but consume little fewer calories that you will burn (No starvation diets, Please...)
The world most efficient "fat burner" is FREE and You already have it.
Before I reveal to you how personal trainer get those celebrities in the best shape of their life in such short period there is one more thing that I want you to understand. Because it is very important.
Weight loss marketers always claim that they have the magic "fat burner" that will melt your fat away. The problem is that they have a new one coming out every year, so I wonder if the one from last year was so effective, why we need a new one. There is only one thing that actually burn body fat is you already have it. It does not come in a bottle or a special recipe. Body fat can only be burned inside of your muscle tissue. I repeat Body fat can only be burn in your muscle tissue. This is the most important concept for you to grasp.
Your muscle tissue is your best friend when it comes to burn body fat. You need to preserve muscle tissues in order to keep losing weight. Most people go on a starvation diet combined a lot of cardio to lose weight. At first it may seems like this is working because they are losing scale weight. Now think about, scale weight does not tell you if weight loss is from fat, water or muscle tissue. Scale weight by itself is not a good indicator of success.
Losing water is only temporary,
Losing muscle will simply lower your metabolism and put you in the Yo-Yo dieting bandwagon. This should be avoided at all cost.
Losing fat while maintaining muscle mass is what your main goal should be.
To maintain muscle tissues you need to:
1. Do some resistance training. (This is not optional, it is mandatory)
The secret
Now that you understand the whole fat burning process, I am going to reveal to you how celebrity personal trainers do to get those amazing transformations. The strategy is to combine all the steps that I outlined so the body works as a unit. First the trainer makes sure that his client is eating the proper food on a regular basis.
By that I mean eating so that fat WILL be released from the fat cells. Then and only then they exercise the body to burn the fat. The important idea to take from this is:
"The fat can ONLY be burned after it is released from the fat cells".
If you know anybody that has been exercising like a maniac and they don't seem to go anywhere, now you know why.
The reverse is also true, Do you know somebody that is eating properly but they are not including cardio AND resistance training. Now you know why their body still look the same.
All you need to do is to combine a nutrition program, along with some MODERATE cardio program and maintain muscle mass with resistance training. Everything is combined with one goal in mind: Turning your body into an Automatic fat burning machine. It is that easy.
Don't like the results you have been getting? Then CHANGE YOUR STRATEGY.
How do you change your strategy? How do you find one that works?
DO NOT continue doing something just because "THEY" say it's the way things should be done. Allow yourself to choose the solution that will work for you, regardless of what it may be. The only way for you to know who is right is to measure your progress and ACTUALLY track your results.
CHANGE IS HARD, but it's also worth it. Not getting results makes change EXTREMELY HARD.
Get support from friends, family or a coach. Losing weight is not as hard at it seems once you know what to do.
The best fat loss system is a good body cleanse
Are You Still Following Your New Years Resolution To Lose Weight?
One of the most common New Year’s Resolutions is “to lose weight, and get in shape”. However within a few weeks an overwhelming majority of people are right back where they started eating foods that aren’t healthy and not exercising. So why do so many people start out with good intentions and fail?
Most people focus on short term goals and instant gratification. They want to lose weight but aren’t committed to making the lifestyle changes necessary to lead a healthier life. Let’s be honest that chocolate covered doughnut with sprinkles certainly tastes better than a bowl of oatmeal, and who wouldn’t want to eat something that tastes better. Truth is unless you are training for an athletic event its ok to have a chocolate doughnut from time to time. The key is not to have a chocolate doughnut every morning. Realize that there are some foods that just aren’t healthy and you should only be eating them on a limited basis and in moderation.
The second part of getting in shape and losing weight is exercise. Again people start out with the best intentions I’m going to run 5 miles every day. However if you haven’t run a mile in more years than you care to admit, this is a recipe for failure. Set moderate and obtainable goals for yourself. First start out with walking one mile. After a few weeks start walking for two miles, then three. Once you can comfortably walk the 5 miles, start walking four and half miles and run for a half mile. Keep up adding to the length you run and subtracting from the length you walk. It may take 6 months or more for you get to that stage, and that’s ok. It’s not important that you succeed quickly, just that you succeed.
One of the biggest reasons people give up weight loss resolutions is temporary defeat. Maybe they went on a vacation and gained a few pounds, or they had some big projects for work and haven’t exercised for a week or two, and what’s the point in starting back up again. When you start down the road to a healthier lifestyle realize there will be bumps and even a few dead ends on the way. Realize its ok to make a mistake as long as you get back on the right path again, and try not to repeat the same mistakes you did last time.
The best fat loss system is a good body cleanse
Most people focus on short term goals and instant gratification. They want to lose weight but aren’t committed to making the lifestyle changes necessary to lead a healthier life. Let’s be honest that chocolate covered doughnut with sprinkles certainly tastes better than a bowl of oatmeal, and who wouldn’t want to eat something that tastes better. Truth is unless you are training for an athletic event its ok to have a chocolate doughnut from time to time. The key is not to have a chocolate doughnut every morning. Realize that there are some foods that just aren’t healthy and you should only be eating them on a limited basis and in moderation.
The second part of getting in shape and losing weight is exercise. Again people start out with the best intentions I’m going to run 5 miles every day. However if you haven’t run a mile in more years than you care to admit, this is a recipe for failure. Set moderate and obtainable goals for yourself. First start out with walking one mile. After a few weeks start walking for two miles, then three. Once you can comfortably walk the 5 miles, start walking four and half miles and run for a half mile. Keep up adding to the length you run and subtracting from the length you walk. It may take 6 months or more for you get to that stage, and that’s ok. It’s not important that you succeed quickly, just that you succeed.
One of the biggest reasons people give up weight loss resolutions is temporary defeat. Maybe they went on a vacation and gained a few pounds, or they had some big projects for work and haven’t exercised for a week or two, and what’s the point in starting back up again. When you start down the road to a healthier lifestyle realize there will be bumps and even a few dead ends on the way. Realize its ok to make a mistake as long as you get back on the right path again, and try not to repeat the same mistakes you did last time.
The best fat loss system is a good body cleanse
Thursday, February 17, 2011
Skip the Exercise by Skipping the Sugar
Skip the Exercise by Skipping the Sugar
I don't know about you but I really hate to exercise on a regular basis. That doesn't mean that I am anti-exercise, it simply means that I find the effort that is needed to really get physically fit is usually very inconvenient at best. I work a lot in order to be able to support my family and taking the time to exercise regularly is not necessarily something that I can do. Believe it or not, I am actually in the best shape of my life and it doesn't have anything to do with exercising at all. If you make smart choices along the way, you can get physically fit and stay healthy, even without an official exercise regime.
One of the easiest ways to do so is to totally cut sugar out of your life. Although this is impractical to a certain extent, you cannot imagine the benefits that you can get by doing so. The easiest way for you to be able to do this is to eat according to the glycemic index. This is a list of carbohydrate foods that are arranged according to how quickly the sugars that are contained within them are dumped into our bloodstream. As long as you are eating foods that are on the low end of the glycemic index, you will be able to eat about as much as you possibly want. You will stay full in the process and you will not have the highs and lows that are experienced whenever you eat sugar.
Along with making sure that you are eating the low on the glycemic index, you should be eating a protein and a legume at every meal. Vegetables are notoriously low in calories and in order for us to keep our metabolism running strong, we need to eat calories. The protein will help you to maintain your muscle mass, even if you are losing weight and the legumes will make up for any calories that are lost as a result of you eating a lot of vegetables.
Of course, it always helps to do a little bit of exercise along with eating the proper way. You don't need to hit the gym on a regular basis in order to experience these benefits. Just make sure that you're moving around and try to stay as active as possible in your everyday life. The benefits of doing so will be evident whenever you look in the mirror.
I don't know about you but I really hate to exercise on a regular basis. That doesn't mean that I am anti-exercise, it simply means that I find the effort that is needed to really get physically fit is usually very inconvenient at best. I work a lot in order to be able to support my family and taking the time to exercise regularly is not necessarily something that I can do. Believe it or not, I am actually in the best shape of my life and it doesn't have anything to do with exercising at all. If you make smart choices along the way, you can get physically fit and stay healthy, even without an official exercise regime.
One of the easiest ways to do so is to totally cut sugar out of your life. Although this is impractical to a certain extent, you cannot imagine the benefits that you can get by doing so. The easiest way for you to be able to do this is to eat according to the glycemic index. This is a list of carbohydrate foods that are arranged according to how quickly the sugars that are contained within them are dumped into our bloodstream. As long as you are eating foods that are on the low end of the glycemic index, you will be able to eat about as much as you possibly want. You will stay full in the process and you will not have the highs and lows that are experienced whenever you eat sugar.
Along with making sure that you are eating the low on the glycemic index, you should be eating a protein and a legume at every meal. Vegetables are notoriously low in calories and in order for us to keep our metabolism running strong, we need to eat calories. The protein will help you to maintain your muscle mass, even if you are losing weight and the legumes will make up for any calories that are lost as a result of you eating a lot of vegetables.
Of course, it always helps to do a little bit of exercise along with eating the proper way. You don't need to hit the gym on a regular basis in order to experience these benefits. Just make sure that you're moving around and try to stay as active as possible in your everyday life. The benefits of doing so will be evident whenever you look in the mirror.
How to Park Your Car for Fitness
How to Park Your Car for Fitness
Very few of us have the time anymore to exercise on a regular basis. Although we may go to the gym from time to time, many of us are looking for a way that we can incorporate exercise into our everyday activities. This is certainly possible but it is going to take an effort on your part to a certain extent. Although it may not seem much like exercise, any activity that you do is considered exercise, whether you are going to do it regularly or not. A good example of this is choosing how to park your car properly.
A car is certainly one of the more convenient things that we own. Because of the rising price of gas, it has also become one of the more expensive things that we own. Many of us have stopped driving whenever it is unnecessary in order to save money on gas. Did you realize that this can not only save you money but it may actually help you to get in shape? After all, if you live close enough to the places where you work and shop, you may be able to leave your car sit in the driveway and walk to wherever you're going.
One thing that you don't want to do is to take off on a very long walk if you are not up to the challenge. For example, if you live 10 miles away from work you should not attempt to walk to and from work on a daily basis if you have never walked before. That doesn't mean that you cannot get some exercise in, in the meantime. Instead of walking to work, why not get your bicycle out and ride your bike to work on a daily basis? Bike riding is an enjoyable pastime, you will get there relatively quickly along with getting plenty of exercise in the process.
You may also make smarter choices when it comes to parking your car when you do go out. Instead of driving around for a few minutes looking for the spot that is closest to the store, park as far out in the parking lot as possible and walk there. It may not seem like much but it is not necessary for you to do all of your walking at one time for it to benefit you. Take 12 five-minute walks during the week and you will have an hour under your belt. It is really that simple.
Fat Loss Secret
Body Cleanse
Very few of us have the time anymore to exercise on a regular basis. Although we may go to the gym from time to time, many of us are looking for a way that we can incorporate exercise into our everyday activities. This is certainly possible but it is going to take an effort on your part to a certain extent. Although it may not seem much like exercise, any activity that you do is considered exercise, whether you are going to do it regularly or not. A good example of this is choosing how to park your car properly.
A car is certainly one of the more convenient things that we own. Because of the rising price of gas, it has also become one of the more expensive things that we own. Many of us have stopped driving whenever it is unnecessary in order to save money on gas. Did you realize that this can not only save you money but it may actually help you to get in shape? After all, if you live close enough to the places where you work and shop, you may be able to leave your car sit in the driveway and walk to wherever you're going.
One thing that you don't want to do is to take off on a very long walk if you are not up to the challenge. For example, if you live 10 miles away from work you should not attempt to walk to and from work on a daily basis if you have never walked before. That doesn't mean that you cannot get some exercise in, in the meantime. Instead of walking to work, why not get your bicycle out and ride your bike to work on a daily basis? Bike riding is an enjoyable pastime, you will get there relatively quickly along with getting plenty of exercise in the process.
You may also make smarter choices when it comes to parking your car when you do go out. Instead of driving around for a few minutes looking for the spot that is closest to the store, park as far out in the parking lot as possible and walk there. It may not seem like much but it is not necessary for you to do all of your walking at one time for it to benefit you. Take 12 five-minute walks during the week and you will have an hour under your belt. It is really that simple.
Fat Loss Secret
Body Cleanse
Friday, February 4, 2011
Reasons Why Most Weight Loss Programs Fail
A lot of weight has been lost on a lot of different weight loss programs, but how many of those pounds end up being put back on. Many people are successful at losing weight, but it only remains a success if the weight stays off. Why are so few people successful at keeping the weight off?
There are many mistakes people make that make their program not work. The top mistake might be that they do not count calories. The number of calories you eat during each day is the determining factor on whether you are going to gain weight or lose it. If you are not counting the calories you eat, then it is very easy to be eating more than you think. Make sure that you keep track of all the food you eat.
The next important mistake is to think that you can lose weight and keep it off without some kind of exercise program. In order to keep weight from coming back, you need some kind of physical exercise. If the diet plan you are thinking about does not have exercise with it, then look for another one. The best exercise you can do, is to walk. 25 miles a week, along with healthy food, will save your life.
Another mistake people make is to not eat enough food. For proper health the body needs to have certain nutrients and vitamins, so you must eat enough food to get what you need. Also if you do not eat, your body will store fat, instead of burning it. To keep your metabolism moving you need to eat less food, more often.
One more mistake is failing to set goals. If you do not set a goal where you can check your progress, then you will be planning to fail. Why waste your time and effort to start a weight loss program, and then not follow through with it? The last reason for failing at any weight loss plan is because you will not change your eating habits.
The reason people gain weight in the first place is because of the food that they eat. The definition of insanity is to keep doing the same thing and expecting a different result. If you keep eating the same way, why would you lose weight.
Make your weight loss plan work. Make sure you count all of the calories you eat. Find some type of exercise that you can do every day. Take the amount of food that you need for your whole day, and separate it into five meals. Set realistic goals, and find a group who will support you, and do not quit.
There are many mistakes people make that make their program not work. The top mistake might be that they do not count calories. The number of calories you eat during each day is the determining factor on whether you are going to gain weight or lose it. If you are not counting the calories you eat, then it is very easy to be eating more than you think. Make sure that you keep track of all the food you eat.
The next important mistake is to think that you can lose weight and keep it off without some kind of exercise program. In order to keep weight from coming back, you need some kind of physical exercise. If the diet plan you are thinking about does not have exercise with it, then look for another one. The best exercise you can do, is to walk. 25 miles a week, along with healthy food, will save your life.
Another mistake people make is to not eat enough food. For proper health the body needs to have certain nutrients and vitamins, so you must eat enough food to get what you need. Also if you do not eat, your body will store fat, instead of burning it. To keep your metabolism moving you need to eat less food, more often.
One more mistake is failing to set goals. If you do not set a goal where you can check your progress, then you will be planning to fail. Why waste your time and effort to start a weight loss program, and then not follow through with it? The last reason for failing at any weight loss plan is because you will not change your eating habits.
The reason people gain weight in the first place is because of the food that they eat. The definition of insanity is to keep doing the same thing and expecting a different result. If you keep eating the same way, why would you lose weight.
Make your weight loss plan work. Make sure you count all of the calories you eat. Find some type of exercise that you can do every day. Take the amount of food that you need for your whole day, and separate it into five meals. Set realistic goals, and find a group who will support you, and do not quit.
Wednesday, February 2, 2011
Tips To Lose Weight-Are Fat Burner Really Safe and Effective?
Are Fat Burners Really Safe and Effective?
Fat burners are becoming more popular each day as the number of people failing to keep up with their exercises for more than a month have left many people frustrated and dishearten with their progress. However, along with the rise in popularity is also the growing concern whether these so called diet supplements are even safe regardless if they are effective.
Safety is always a major concern for a lot of people, as the number of scary things we hear regarding bad side effects and other issue, is more than enough for anyone to be more cautious with what they take. Next to safety, your next concern should be efficiency as the present cost of fat burners is not cheap.
The cost is probably one of the reasons why numerous individuals question the effectiveness of fat burners as some do not really know the real purpose much less how these things really work and we all know that lack of knowledge lead to a doubt and ultimately misconception.
One of the misconceptions that created the negative feedback about diet supplements or fat burners is the notion that these are wonder pills, miracle pills or cures and that they could work alone even without any diet and exercises. Nope! Sorry to bust your bubble people, but these are no magic silver bullet pills that could make you look sexy in less than a month by doing nothing at all, while you still have all your old unhealthy habits.
Diet pills are just what the name implies “ingredients in a pill that are suppose to help you lose weight” and nothing more. Many are recommended for obese and overweight individuals who are having trouble losing weight on their own or are looking for a faster, more effective way to lose weight and a few are using them to help with their present workout program to get a bit more energy and push themselves farther than they might normally be able to go. In other words, a booster to aid and not magically turn you overnight into someone who carries six pack abs. If this is what you think about diet pills or fat burners, better wake up because you are just dreaming.
Now that you understand the truth about diet programs, meaning diet plans, exercise and water consumption then it is time to make you understand more. You should take the time to educate yourself on a great new product that is working wonders for people just like you. By giving you the most effective brand and one that will not make you think about safety is Phen375. It is produced in an FDA approved facility.
Phentemine375 is one of the best diet supplements that is making headway this year because of its effectiveness. Imagine a diet pill that is more effective than what most drugs are currently offering. It is designed to fully synthesize hormones for making the body burn fat faster by increasing the levels of the metabolism and energy. This is what makes the drug worth every penny.
The best thing about Phen375 is the fact that combining this with any exercise and diet plan is perfectly fine. In fact, you should not solely rely on Phen375 to help you lose weight and not because it is not effective but it is only an aid and therefore exercise and proper diet is a must for long term success.
Natural Health And Natural Healing
Fat burners are becoming more popular each day as the number of people failing to keep up with their exercises for more than a month have left many people frustrated and dishearten with their progress. However, along with the rise in popularity is also the growing concern whether these so called diet supplements are even safe regardless if they are effective.
Safety is always a major concern for a lot of people, as the number of scary things we hear regarding bad side effects and other issue, is more than enough for anyone to be more cautious with what they take. Next to safety, your next concern should be efficiency as the present cost of fat burners is not cheap.
The cost is probably one of the reasons why numerous individuals question the effectiveness of fat burners as some do not really know the real purpose much less how these things really work and we all know that lack of knowledge lead to a doubt and ultimately misconception.
One of the misconceptions that created the negative feedback about diet supplements or fat burners is the notion that these are wonder pills, miracle pills or cures and that they could work alone even without any diet and exercises. Nope! Sorry to bust your bubble people, but these are no magic silver bullet pills that could make you look sexy in less than a month by doing nothing at all, while you still have all your old unhealthy habits.
Diet pills are just what the name implies “ingredients in a pill that are suppose to help you lose weight” and nothing more. Many are recommended for obese and overweight individuals who are having trouble losing weight on their own or are looking for a faster, more effective way to lose weight and a few are using them to help with their present workout program to get a bit more energy and push themselves farther than they might normally be able to go. In other words, a booster to aid and not magically turn you overnight into someone who carries six pack abs. If this is what you think about diet pills or fat burners, better wake up because you are just dreaming.
Now that you understand the truth about diet programs, meaning diet plans, exercise and water consumption then it is time to make you understand more. You should take the time to educate yourself on a great new product that is working wonders for people just like you. By giving you the most effective brand and one that will not make you think about safety is Phen375. It is produced in an FDA approved facility.
Phentemine375 is one of the best diet supplements that is making headway this year because of its effectiveness. Imagine a diet pill that is more effective than what most drugs are currently offering. It is designed to fully synthesize hormones for making the body burn fat faster by increasing the levels of the metabolism and energy. This is what makes the drug worth every penny.
The best thing about Phen375 is the fact that combining this with any exercise and diet plan is perfectly fine. In fact, you should not solely rely on Phen375 to help you lose weight and not because it is not effective but it is only an aid and therefore exercise and proper diet is a must for long term success.
Natural Health And Natural Healing
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