Saturday, October 24, 2009
Carb cycling is a powerful tool for weight loss. Combining the benefits of a low carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off. To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer.
Why Low Carb?
Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low carb diet will make a calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.
The main drawback of eating low carb on an permanent basis is fatigue, brain fog, loss of training performance and the inevitable carb cravings. The solution to this is the a carb cycling method.
Isn't Carb Cycling Just for Hardcore Bodybuilders?
meat - good for your waistline
meat - good for your waistline
The carb cycling technique is used by bodybuilders who do take the concept to its extremes, but normal folk can utilize the same principals with a more moderate approach and still see the fat melt away while having 2 days of higher calories/carbs per week.
The Carb Cycling Schedule
The easiest way to set up any type of non-linear diet is to link it to a 7 day week. Nutrition and training should be linked together for faster weight loss and to reduce energy slumps.
Monday - Low Carb + weights
Tuesday - Low Carb + cardio
Wednesday - High Carb + weights
Thursday - Low Carb + rest
Friday - Low Carb + weights
Saturday - High Carb + cardio
Sunday - Low Carb + rest
The Low Carb Phase [1.2P 0.5F 0.6C]
The low carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 130lb * 1.2 = 156g protein = 624 calories
(b) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 130lb * 0.5 = 65g fat = 585 calories
(c) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 130lb * 0.6 = 78g carbs = 312 calories
The High Carb Phase [1.4P 0.3F 1.4C]
The high carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 130lb * 1.4 = 182g protein = 728 calories
(b) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 130lb * 0.3 = 40g fat = 364 calories
(c) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 130lb * 1.4 = 182g carbs = 728 calories
Once you have all diet and training set up, you simply have to eat low carb on Sunday through Tuesday and Thursday through Friday. On Wednesday and Saturday you get to enjoy a bit more food and some of your favorite treats.
Carb Cycling for Everyone
Carb cycling is a fantastic way to have variety in your diet while maximising your fat loss efforts. It is no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone. If you have ever complained that you like the weight loss you get with low carb eating but can't deal with the tiredness and brain fog, then this is for you. Give it a try and you will be surprised how easy and enjoyable carb cycling can be.
I know there are many individuals out there who would like to lose leg fat. If that’s something that has been holding you back, then you are reading the right post! When you lose leg fat, you will notice your self confidence going up and you will be able to wear tight jeans, shorts and skirts without ever worrying about how your legs look and what others think.
So, without any further ado, please welcome the 12 tips which will help you get rid of that leg fat fast and for good!
13. Get Motivated
This tip is one tip that is a must. Without doing this, you are not going to lose that fat fast. You see, motivation is the key to everything, including losing leg fat. If you would really like to succeed, then strong motivation is something you will be in need of.
Think of something that might motivate you 3 times a day - it might be pictures of celebrities with gorgeous legs, a pair of skinny jeans you no longer fit it, the legs of the girl from 2B apartment you wish you had etc. These thoughts are not very pleasant, on the contrary, they kind of make us feel bad, but that’s exactly what we need. We need to feel the pain, the lack of something we truly want and only that bad feeling will give us enough strength to achieve our goal - make the perfect legs happen to us!
12. Stock on Patience
Patience is another key that you will need. Yes, I understand that you would like to lose that leg fat in a day or two, but let’s face it, it is not going to happen like this. You will need to work at it and put a lot of effort into losing that leg fat. So, prepare yourself for a 1 month minimum time. And don’t get disappointed when you do not see the results the next day.
11. Exercise. Exercise. Exercise.
Obviously, you need to do exercises. There are many different types of exercise that you will be able to do in order to get rid of that leg fat. Yes, at first, those exercises may seem a bit tough and tiring. However, once you get used to them, in no time, those exercises will be easy. Besides, after a couple of weeks, you will start to see the results of work you put into it. The most effective exercises are the following: jogging, fast walking, sprint running for short distances, sit-ups, swimming, dancing, pilates, aerobics.
10. Create a Routine
I recommend you create a routine and stick to it. If you only do your exercises once a week, then this is not going to work. I recommend you choose at least four days a week to do the exercises. If you neglect to do them, then it will take a much longer time to get those skinny legs you have been wanting for so long.
9. Ballet Squats
Have you ever heard of ballet squats? These are a form of exercise that targets your lower body, including your thighs and legs. I have personally used this type of exercise and that is how I lost weight. To start this, all you have to do is bend your knees as you are making sure your torso is upright, You should be holding your hands on your waist or out in front of you. Your knees will have to travel in line with your toes. You should lower yourself as low as you can go. Make sure you do not hurt yourself with this one and keep the back straight.
8. Reverse Lunge
It’s another exercise that many individuals have used in order to lose weight quickly in their legs. Start out with your feet about eight inches apart and your torso erect. Take an easy step backward. Lower your hips until your front thigh is parallel or straight to the floor. The position of your knee should be directly over your ankle and foot.
I also highly recommend running. Running is a great exercise when it comes to losing weight not only in the legs, but in the rest of the body as well. It will increase your heart rate and it’s a good aerobic activity. Running is also going to speed up that metabolism.
6. Ride a Bike
Riding a bike is another important exercise to do if you are looking to lose weight. When there is nice weather outside, why not ride your bikes? You may also go to the gym and exercise on the bikes they have there.
5. Team Sports
Playing sports is also a great idea. And it’s also a lot of fun! It will speed up your heart rate and help you burn fat off of your whole body, including your legs. Some good sports include basketball, soccer and football.
If you like swimming and you have access to a pool, then look no further - it’s not only a great workout for every single muscle in your body, it’s also the greatest way to get your whole body toned and lose that leg fat that’s been bothering you for so long. And it’s also very pleasant, so you practically kill all the birds with one stone! :)
3. Drink Water
Drinking water is another important factor. With that thought in mind, you need to avoid those fizzy drinks as they are no good for you. Nor they are good for those legs of yours. Start drinking 8 glasses of water a day and in just a few weeks you’ll see how much faster the weight loss is going.
2. Eat Healthy
By reducing your calories and eating healthy foods such as fruit, vegetables, oatmeal. white meat, whole grain foods, you will be doing your body good. And you will be shedding off those pounds by weeks. You’ll see!
1. Never give up
If you do not see improvements in your legs in a week, then you should not give up. Those improvements will start to show through in no time, if you use these tips, so don’t panic, and keep doing what you are doing. You perfect legs are almost there!
PS: please don’t forget to measure your legs in the problem areas and write that down. Check your progress every 3 days with the measuring tape. Good luck!
Have you got a tip of your own that worked for you? Please share it with all of us!
Friday, October 16, 2009
5 tips for a flatter tummy is a guide to beat the bloat - the dreaded bloat that we all love to hate. There are ways and means of avoiding a swollen tummy and they all involve very little effort. Current lifestyles force us to eat on the hoof, rush through meals, all the while paying little or no attention to our dietary intake or physical needs. Most of us are guilty of causing our bellies to bloat and it’s surprising just how easily we can avoid it.
Here are the top 5 tips for a flatter tummy. None are difficult and all are common sense answers to a self-inflicted dilemma. How many times have you still been eating breakfast whilst setting out to work, or eating lunch whilst on the go? I know I’ve done it a hundred times … or more. Many of us run busy homes; work full time, all the while juggling family commitments.
Paying just a little more attention to what we’re eating and how we’re eating will go a long way towards calming down excess gases and help reduce the bloated look/feeling. Even better you’ll find that your clothes fit a little better and more important of all, you’ll feel healthier.
Flatter Tummy Tip #1
Carbs are a great food source. However, try to steer clear of anything carb-related, late at night. No munching on stacks of hot buttered toast or raiding the fridge for left over pasta. Carbohydrates are starchy and starch aides water retention. And what does water retention cause? You got it … a bloated tummy.
Flatter Tummy Tip #2
Do you use artificial sweeteners? If so, it’s entirely possible that you struggle to process one of the key ingredients found in most artificial sweeteners – sorbitol. It metabolizes slowly in the digestive system and can cause excess gas (read:wind!) and upset tummies.
It’s sometimes found in laxatives – surprise surprise – and that helps explain why it can cause diarrhoea in some individuals. Interestingly, you don’t need to be using artificial sweeteners to fall victim to it as it’s found in a multitude of diet drinks and other foods/drinks that are sugar-free. It’s also known to exacerbate Irritable Bowel Syndrome so if you’re a sufferer, think twice before you use anything that may contain it.
Flatter Tummy Tip #3
Do you like carbonated drinks? Your tummy doesn’t, simple fact. One sure fire way to bloat up that belly is to sup/sip or quaff fizzy sodas. More so if you gulp it down in an effort to quench your thirst. Gulping anything means taking in air. Air and carbonated liquids together are a fabulously easy way to cause belly bloat. Therefore an equally fabulous way to calm down your swollen belly is to … you got it … bin the soda.
Switch to water or water based drinks. And don’t forget, anything that doesn’t come from the tap – check it doesn’t contain sorbitol. See #2
Flatter Tummy Tip #4
Go easy on the salt. Salt attracts water. They go together like birds of a feather. Honest. Sodium (salt) is found in processed foods, seasonings and used as a food preservative. Meaning that you’d be surprised how much salt you may ingest on a day to day basis. Oddly, salt regulates the amount of water found within our bodies – and as a mineral, it’s something that we can’t live without.
However, too much salt in your system just encourages water retention. Next time you feel like adding a little more flavour to your food, think again.
Flatter Tummy Tip #5
Limit spicy foods. Certain flavourings and seasonings encourage stomach acids. In turn, stomach acids, when excessive, cause belly bloat. Vinegar, chilli, spicy sauces, garlic – anything along the lines of ‘spicy’ will stimulate acid production, and we all know what happens when acid indigestion kicks in. Plus there’s always the risk of creating heartburn. Another digestive nasty. Step away from the chilli con carne and go easy on the hot n’ spicy chicken wings.
Of course there’s another benefit to be gained when we avoid eating too much of the above foods. Excess wind in the belly not only causes bloating but … trapped gas. And without stating the obvious – you all know what happens when we get a little too much gas trapped in our digestive systems.
You … burp a lot!
Thursday, October 15, 2009
People who carry excess weight around the belly are at increased risk for heart disease, diabetes, stroke, and some types of cancer. Reasearchers at Wake Forest University found that trans fats,* which has filled our packaged processed food products, increase the amount of fat around the belly. These trans fats not only add new fat but move fat from other areas of the body.
It is visceral** fat that surrounds the organs in the belly. When this fat is present in high amounts it is associated with heart disease, diabetes, stroke and some types of cancer. One recent study also found that this kind of weight gain can also increase dementia later in life.
In addition to the poor American diet, and lack of exercise, stress is said to be a cause of this belly fat. Our bodies have been designed for fight or flight. Therefore, it stores some fat around the middle so it can be easily accessed for energy when we are under stress. After we have dealt with the stress, the hormone known as cortisol then tells your body to eat to refuel. While this has worked well for our ancestors, in the case of war or wild animals, we seldom have the need to flee or engage in any kind of physical activity. However, our body still triggers the same fat-storage pattern. And the fat remains around our bellies.
As we move away from processed foods, there are studies that show that certain foods can help us lose this belly fat. Food in its natural state is always recommended rather than supplements. Following is a list of those foods and links to other information.
The Food List:
Blueberries - Recent research from the University of Michigan Cardiovascular Center show that 1 and 1/2 cup of blueberries can help reduce belly fat by up to 12 percent. Blueberries can activate a gene responsible for burning belly fat while also turning down a gene that helps to store fat.
Nuts - Research has shown that people who snack on almonds as part of a low-calorie diet over a six month period can reduce their body weight by 18 percent thus slimming their waist line and reducing all over body fat.
Green tea - According to a study done by the 'Journal of Nutrition' five cups of green tea daily can help you shed twice as much weight with most of the weight being around the middle. The catechins (antioxidants) are believed to boost energy and enchance fat-burning.
Foods with Potassium - Foods rich in potassium are key to ensuring your lean muscles stay in tip top shape. Potassium helps to neutralize acids known to trigger muscle-wasting as we grow older. Adults who eat potassium rich foods have about 3.6 pounds more musce than people who eat the least amount of potassium.
Potassium is an essential mineral that supports cellular health; it is not stored in the body like other minerals. Therefore, we need to include potassium rich foods in our daily diet.
Foods that are rich in potassium include:
- asparagus - it has three grams of fiber which cleanses your digestive system, has 288 milligrams of potassium per cup, and almost no sodium - so no bloating
- almonds - which may explain why nuts, listed above, are good for reducing belly fat
- a baked potato with skin on
- sunflower seeds
- seaweed (dulse, kelp)
As well as endives, lettuce, Chinese cabbage, avocado, yams, dates, brazil nuts, mushrooms, turmeric, oranges, onions, apples, lentils, cayenne, cherries, grapes, etc.
Breastfeeding - Yet another of the many benefits of breastfeeding. A study from the University of Pittsburgh showed that by breastfeeding, women can lower the risk of heart disease by 10%. The explanation given is that breastfeeding can reduce belly fat, which stresses the heart.
Probiotics (see link) - The excess of bad bacteria in the belly causes irritation that leads to indigestion and gas as well as fluid retention and bloating. Probiotics will make these symptoms disappear. Probiotics are found in fermented foods like kimchi, yogurt, miso soup, homemade pickles, etc.
* trans fats are partially hydrogenated vegetable oils. This is a fat created by adding hydrogen to vegetable fat. Manufacturers use it because it is cheap and gives products a long shelf-life. It is found in cakes, cookies, pastries, margarine, non-diary creamers, etc. It is imperative that you read labels.
Further, dozens of studies have shown that trans fats is linked to heart disease. Here in NYC legislation has been approved to phase out trans fats used in restaurant kitchens. This is also true in the city of Boston and the state of California. HOWEVER - BE WARNED - a loophole in the FDA's labeling requirements has allowed processors to add as much as 0.49 grams of trans fats per serving and still claim their product has zero trans fats. I see this all the time on packaged products in the supermarket. You must read the label because even if it says zero trans fats - it if lists partially hydrogenated oil - it has trans fats.
** Visceral - refers to the viscera, the internal organs of the body. Specifically the organs within the chest (heart and lungs) or in the abdomen (liver and pancreas).
For articles about the benefits of green tea and probiotics see the links below.
Wednesday, October 14, 2009
Thank goodness the year almost over, and the new year is almost here.
But do you think you going to find a holiday that will help you in finding the new "you" ?
As a personal trainer, I hear the same thing every year after the holidays: "Stefan, I gained fat over here," and "Stefan, I gained fat over there."
Be honest. Are you really surprised by the change in your body composition due to your calorie intake over the last few months?
You shouldn't be.
First, understand that your body's metabolism slows down 2 percent for each decade of your life after age 20. This means that your body burns calories more slowly with each passing year. As a result, you should also be more careful with your calories as you get older. How much more careful? You can figure it out with the simple calculation below that will give you your basal metabolic rate, or BMR:
Take your desired weight in pounds.
Multiply this number by 11 if you are a woman, 12 if you are a man.
Subtract 2 percent of this total for every 10 years after age 20.
Add 10 percent. This represents the calories you need to maintain your daily life functions.
The number you end up with is your minimum daily calorie intake.
So say you are a 50-year-old man who would like to keep your weight at a trim 140 pounds. Here's how you would calculate your BMR:
Desired weight = 140
140 × 12 = 1,680
1,680 - 3(1,680 × .02) = 1,57 9
1,579 + 158 = 1,737 calories per day
Now keep in mind that some of you are more active than others. Hence, you should add on 180 calories per hour of housework (or if your house is already clean, feel free to come by and help me!), 650 calories per hour of cycling, 800 calories for every hour of running, and 1,200 calories per hour for cross-country skiing.
If you want to lose body fat, however, calorie control is only one side of the equation. The question you still need to ask is: "How do you burn the most calories and, best, the most fat calories?" Interval training! Yes, you need to push yourself. You need to vary your training intensity between 65 percent of your total capacity to 85 percent and 95 percent. This approach will help you to lose the most calories from fat.
To understand the benefits of true interval training, let us look into three different training approaches for a 150-pound person who rides a stationary bike for 30 minutes:
65 percent training intensity
This person who is exercising for 30 minutes at 65 percent will burn overall 82 calories, of which could be 41 from fat. This means that he or she will only be on the same speed and the same activity day in day out. Think about it. Have you been in the gym and seen people day in, day out doing the same thing? And when you seen them two years later, does their body still look the same? I have seen this many times, and I don't call this working out but rather flaking out. This training would fall in the aerobic, with oxygen, category -- also referred to as a low intensity workout.
85 percent training intensity
If this same person is still exercising for 30 minutes but increases the intensity to 85 percent, this individual will burn overall 157 calories, of which could be 10 calories from fat. This is the person who is sweating all over the treadmill, has water bottles staggered next to the bike and a second T-shirt to change into nearby. I have seen this many times as well, and I have not seen this person change either. Yes, this individual has much stronger aerobic capacity. But again, if you take this person into a different environment, he or she will have difficulty performing on the same intensity level. This training would be without oxygen, in the anaerobic category -- also referred to as a medium intensity workout.
65 percent to 95 percent and back to 65 percent training intensity
Now it gets interesting. When this person performs true interval training for 30 minutes and changes the intensity level of his or her workout from 65 percent to 95 percent and back to 65 percent, this person will burn 173 calories, of which 50 calories could be from fat. Through this training, a person is able to train both energy systems, aerobic and anaerobic, to take advantage of the benefit of the most calorie-burning effects. This is true interval training and is referred to as a high intensity workout. These workouts are a killer, and if you don't feel like you are challenged and tired after those workouts you only performed a medium intensity workout.
So think about your desire and your expectation. Burn the fat faster than other. God Bless you.
Tuesday, October 13, 2009
The foods that you eat on a daily basis, diet tips, contain calories. The more food you eat, the more calories you consume. When you eat more calories then your body can burn then that excess energy is stored in fat deposits around your body.
Lets face it, there are a large number of fat burning diets to chose from today. To start burning away those unwanted fat deposits, the best place to start is to modify your diet. Ideally, you should reduce the number of calories you consume and also lessen your intake of sodium, diet tips,, diet tips, (salt) and fat. Three main elements that tend to build up fat the fastest are:
* Calorie intake is excessive
* Late night eating - try to avoid this
* Not getting, diet tips, enough exercise
Not getting enough exercise is probably one of the biggest. Without proper exercise the body will build up, diet tips, uncessary fat, diet tips, and limits the speed your metabolic system operates. The body’s metabolic system needs to reach a certain speed in order, diet tips, to burn away that fat. A few ways to increase your metabolism are:
* Eat more frequently (4 to 5 smaller meals each day instead of 2 -3) can make a big difference
* Some foods have been proven to increase the, diet tips, bodies metabolism
There are a number of foods that are generally accepted to assist in fat burning diets, and some of these are:
* Cayenne Pepper
* Citrus Fruit (Oranges, Lemons, Grapefuit, etc)
* Dairy Products (Yoghurt, Cheese, Milk)
* and Cinnamon
However simply consuming these foods is not enough on it’s own to start helping you loose weight. In order to burn through the most fat you possibly can, it is important that you:
1. Eat, diet tips, in moderation
2. Limit your intake of saturated fats
3. Eat at least 5 fruit and,, diet tips, diet tips, veg daily
4. and Raise your metabolism
Studies have also shown that foods rich with Vitamin C can act as a natural fat burner as well. Most of the citrus fruits contain healthy doses of Vitamin C and so you would be well advised to consume at least one of these fruits on a daily basis. Vitamin C is important in fat burning diets, because it dilutes and weakens the fat which in turn makes it much easier for the body to flush it out.
Water is also another fantastic choice when loosing weight. Water is 100% natural and helps to suppress your appetite. It also happens to be very good at flushing excess sodium, diet tips, (salt) and it helps to increase the metabolic rate. What more could you, diet tips, ask for?
In conclusion I hope this, diet tips, self help article has provided you with enough information and motivation to get up off the chair or couch and get out and give life a go. As we have learned, knowing what foods to eat and making small changes to one’s routine can make a big difference in respect of losing weight. As I like to do when the going gets tough - I get myself a drink, take a few deep breaths and relax. You would be surprised how quickly you can refocus on everything with a little un-winding activity.
Sunday, October 11, 2009
To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.
Burning Fat Calories during exercise
During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.
Burning Fat Calories at rest
The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.
To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.
Have you ever stopped to wonder why some ‘fat burning’ classes actually recommend low to moderate intensity and try to keep your heart rate down? Or why some exercise machines have a chart showing low intensity workouts as being within your ‘fat burning zone’ and higher intensity workouts as being within your ‘aerobic or endurance zone’?
The reason for this is the “Fat-Burning Zone” theory (which is right…in theory). If you exercise at a lower intensity then the percentage of fat that you burn will be higher. However, since you are exercising at a lower intensity you will actually be burning less fat and at a slower rate than if you were to exercise harder!
When you exercise harder, the percentage of fat that you burn will go down to as low as 30%. The percentage of carbohydrate that you burn may go up to 70%. However, the actual number of calories you are burning when you increase the intensity of the exercise increases by the following:
* Brisk walking burns calories 4 times faster than resting
* Slow jogging burns calories 8 times faster than resting
* Fast running up to 16 times faster than resting
This means that the harder you exercise the more calories you burn. Although the percentage of fat is lower, the overall amount of calories burnt from fat is higher – and isn’t that worth working a little harder!
1. A 30 minute jog will burn approximately 300 calories with about 30% of those calories coming from fat – that is 90 calories from fat
2. A 30 minute walk will burn approximately 150 calories with about 50% of those calories coming from fat – that is 75 calories from fat
90 fat calories vs. 75 fat calories… The percentage of fat burnt is higher when walking but the actual amount of fat burnt is less!
Quick Tips for Fat Burning
1. The amount of fat you burn is very important, but calories do still count. Notice that if you exercise at a higher intensity you will simply burn more calories.
2. The most important factor of all, fit people burn fat faster; both during exercise and at rest! How do you get fit? Aim to work a little harder each time you exercise.
3. To get the best results quickly, from whatever “Huffy Puffy” exercises you choose
* Work as hard as you can in the time that you have
* Always aim to improve on your last workout
* Aim to do the same distance in a quicker time or a longer distance in the same time
And always remember…
Friday, October 9, 2009
If you are looking for a way to supercharge your fitness plan, add these delicious fat burning foods to your diet and eat your way to better health. The body uses energy (burns calories) to digest all foods, but some foods have a more dramatic effect. These fat burning foods boost metabolism and burns calories because it take more energy to digest than other foods.
Lean Turkey. Lean cuts of turkey are rich in protein which can give your metabolism an instant boost, by helping to build muscle, which burns more calories. Avoid processed deli-style turkey and instead choose fresh, boneless and skinless varieties.
Oatmeal. This breakfast favorite is a rich source of cholesterol-fighting, soluble fiber that helps keep you feeling full and gives you the energy you need to make it through the morning. Avoid instant oatmeal and choose steel cut or rolled oats instead to get the maximum amount of fiber.
Grapefruit. Highly efficient in regulating your body?s insulin levels, grapefruit also helps your body effectively process other foods and controls your appetite. It can also aid in dissolving fat and cholesterol. Check with your doctor first before making grapefruit a regular part of your diet because it may render some medications less effective.
Apples. This supermarket staple is rich in soluble fiber, which gently elevates your blood sugar levels and keeps them up longer than most foods so you feel fuller longer. Apples also have the chemical pectin, which is found in fresh fruit like apples and berries. Pectin controls the quantity of fat absorbed by your cells and binds with water and to help cells release fat.
Broccoli. A source rich in calcium, broccoli is a delicious addition to a fat-burning diet. Broccoli is also packed with vitamin C which can help the body effectively absorb calcium. Not only is it a great source of vitamin A, broccoli also contains folate, and fiber. This vitamin-packed, low-calorie vegetable also boosts your immune system.
Low-Fat Yogurt. Adding low-fat dairy products like yogurt to your diet can also help you lose weight. People who consume 3 to 4 servings of low-fat dairy products per day usually lose more weight than dieters who did not consume any low-fat dairy products. A single serving of low-fat yogurt is rich in calcium and fat-burning protein.
Soybeans. The richest source of lecithin, a chemical that protects cells from storing up fat, is found in soybeans. Adding fresh or frozen soybeans to your diet can help reduce fat stores in your body.
Thursday, October 8, 2009
Trying out diet after diet becomes pretty tiresome after a while and because there are so many thousands of products for weight loss out, diet tips, there it is no wonder most people give up in frustration. Instead of struggling to lose weight the conventional ways using pills, exercise machines and appetite suppressants, you may want to try something totally unique which is fat burning, diet tips, hormone weight loss. No doubt you will feel, diet tips, more comfortable when you know that a weight loss program has been designed by an expert that knows what they are talking about. Fat burning hormone weight, diet tips, loss has been designed by an expert nutritionist and this method is guaranteed to work. In fact you can lose up to a pound a day if you follow it properly by tricking your body hormones.
Natural foods for Hormone weight loss
You do not need to go on a miserable dieting plan when you follow this incredible fat burning weight loss technique which has amazed hundreds of people already. Instead of using pills and meal replacement shakes or unnatural appetite suppressants fat burning hormones is a system where your body does all the work itself. You just need to know how to implement the system and stick to easy guidelines. Because you lose weight so rapidly you may have to stop the plan in between to give your body a rest. Pretty exciting I am sure you will agree.
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Tuesday, October 6, 2009
When most people want to lose weight the first thing they usually do is start a diet. And a diet to most people means "stop eating".
A healthy diet should consist of eating less of the foods that contain calories from simple carbohydrates (sugar and processed flour) and more whole grains, fresh fruits and vegetables and good sources of protein. This is the basis of a good low carb diet plan.
As a matter of fact, a good diet should have you eating more instead of less! Not more food, but more often. The body's a wonderful mechanism. It's geared towards one important goal. Survival. When your body feels threatened by the lack of food it automatically assumes that you're starving.
To combat this condition the body will start breaking down muscle to use as energy and saves its fat stores for the last ditch effort to save itself from what it thinks is immanent death.
This is bad on two fronts.
First, by using muscle tissue for energy you're losing precious lean mass which is metabolically active. This means that you need energy to support muscle which helps to keep your metabolism running at a higher pace. Higher metabolism means more calories burned even in a resting state. Fat, on the other hand, doesn't need any energy to support it. It's simply "dead" weight.
Secondly, the body will start storing more fat because it's preparing itself for the worst. Your survival is your body's most important concern so it'll do whatever it can to stay alive.
So what can you do if you want to eat less without starving yourself and sending your body into this defense mode? Eat smaller meals more often throughout the day.
This works on two levels.
By eating more often you won't get hungry as quickly and your metabolism will stay raised because you'll be digesting food more often. Digesting food uses calories just like any other physical activity. So here's the plan. Eat four or five meals a day. Not what most would consider a meal (main course with two sides and dessert!), but a small portion of protein along with some fresh fruits and veggies. This can be accomplished with a little planning and preparing in your spare time.
Cook your weeks worth of meals - skinless chicken's an excellent source of protein and can usually be purchased in a big pack or value pack from your local grocery store - and refrigerate it in separate packages, one for each meal.
Egg whites are a very good source of protein too. By mixing three or four whites with one yolk and tossing it into the microwave for approximately 90 seconds, whipping it and tossing it back in for another 60 seconds, you can have some nice fluffy scrambled eggs practically anywhere. Without all the cholesterol!
Buy your produce and clean it, separating it too into meal size portions. All this can be done in a few hours on the weekend. Buying some disposable storage containers can help keep things convenient and organized. Try to eat every three hours or so to keep your metabolism and energy up. This will help you stay away from those snacking binges too. Also, drink lots of water. Water will help to cleanse your body and make you feel full.
So you see, with a little planning and by adhering to a low carb diet plan sometimes eating more can be better! You could eat more if you know how to!!!
The Best Exercise to Burn Fat
We all know that exercise helps us loose weight, improves our health and increases our metabolism. But many people don't know that how you exercise, rather than how long you exercise, will have a big impact on how much fat you burn.
So what is the best way to burn fat? What is the right kind of exercise to do? A study at Laval University, Canada found that a group following a program of high-intensity intermittent-training lost nine times more fat than those following a normal endurance training program.
High-intensity intermittent-training also known as interval training or fartlek involves a combination of short sprints with jogging in between. The interesting thing is that during the training sessions the endurance group burned more calories than the interval training group. It would therefore seem sensible to assume that this group should have burned more fat; but over the course of the study it was actually the interval training group that burned the most fat.
The researchers discovered that interval training increases the bodies resting metabolic rate and so your body continues to burn fat after you stop exercising. This means that on an interval training program you can burn fat even whilst you are sleeping or watching television. It's like a weight loss dream come true. Well almost.
How to do Interval Training
Before your begin the training you need to warm your body up, and prepare it for exercise. Warming up is very important as it helps prevent injuries.
1. Start by jogging at a slow pace for 5 minutes.
2. Performs some stretches for 5 minutes, paying particular attention to your calf, hamstrings, ankles and buttocks. But don't forget to give your upper body a stretch too.
3. Slow jog for another 5 minutes.
Now the high intensity exercise begins. For each of the sprints try and run at 80% of your maximum capacity. This does not need to be an exact pace, but run at sprint speed whilst also knowing that you could run a little faster if you were being chased by an angry bull. Keep your breathing at a regular pace with you are running. Many people find it helpful to breath in over two steps and breath out over the next two steps, this way you will run four paces per breath.
4. Sprint at your 80% pace for 30 breaths or 120 paces.
5. Jog at a slow to medium pace until you have recovered your breath, which should be after about 3 minutes.
6. Repeat the sprint and jog cycle three times.
7. Jog for a further 3 minutes.
8. Stretch your muscles again for 5-10 minutes.
This whole routine should take just over half an hour and if performed twice a week should help you to burn the fat that you want to loose. The great thing is that not only is this the best exercise to burn fat but it is also the best for getting fit quickly.
If a program like this is still too much of a struggle for you and you need extra motivation, think about downloading cardio workouts to your mp3 player. Its like a personal trainer but without the expense.
Please make sure you speak to a doctor before starting this or any other strenuous physical activity. Also do not push yourself to hard, if when exercising you experience pain then consult your doctor before continuing.
For the last few years, I do some serious workout to burn fat and gain muscles. At my first season of my fat burning, it's not really work until i do some research through youtube and other website. Learning all about body fat is the first step to being successful at losing weight and toning up.
If you are reading this blog you most likely have tried to lose weight and reduce your body fat in the past.
Why do most People want to Lose Body Weight?
There are many reasons, the most common being our society generally associates beauty with being slim, slender or athletic. People also want to lower their body fat is because of the problems associated with being overweight such as heart disease, type 2 diabetes, certain cancers and the list goes on and on. Read on and you will learn why body fat should be the target of your weight loss and fitness goals. You will also learn that losing body fat is a natural side effect of a healthy exercise program and proper diet.
What to do with Body Fat
Body fat serves many functions in our bodies. First and foremost fat serves as our body's largest energy source. Each gram of dietary and stored fat contains 9 calories per gram it. Protein and Carbohydrate is only 4 calories per gram.
Fat stores are Limitless whereas Muscle and Protein Stores are Limited
When we are at rest or performing low intensity (low heart rate) activities, our body is burning body fat as its primary fuel source. If we intake more calories than we burn off, your body will store the excess calories as adipose tissue, or body fat. Your body does not care where the energy is coming from. Fat, carbohydrates and protein can all be converted to body fat. Genetics and sex primarily determine where your body stores excess fat. Body fat is stored all over the body although some areas collect more body fat than others.
There are 2 Primary Patterns of Fat Distribution
all about body fat percentage Android pattern of fat distribution
* Characterized by increased fat deposits in the abdominal area.
* Most common amongst men.
Gynoid pattern of fat distribution
* Characterized by increased fat deposits in the thighs and butt.
* Most common amongst women.
Everybody has body fat. The problem is excess body fat due to lack of exercise and a high calorie diet. Stored body fat is primarily sub-cutaneous which means under the skin.
Since the skin is about 1mm thick, if you pinch a section of your skin and it is 10mm it means that your are pinching 8mm of fat. This is one of the ideas which body fat measurement uses to determine the percent body fat of an individual.
All About Body Fat Loss; Why is it so Hard to Lose Body Fat ?
Losing body fat has been made out to be more difficult than it actually is. The process of losing body fat all boils down to a simple scientific law. The law of conservation of energy states that energy can never be created nor destroyed.
Simply put, if you consume more calories than your body uses, the excess will be stored as body fat. If you consume less calories than you expend, you will burn body fat as energy
If you are the average healthy person with an average diet, you do not have to worry too much about burning muscle. Much is made in the media about losing muscle mass, but your body burns muscle mass as a last resort.
People who really need to worry about using muscle for fuel are people with extremely low body fat percentages, such as bodybuilders. If you are vegetarian, vegan or consume very low amounts of protein you may also want to monitor your protein intake to ensure you are not burning protein as fuel.
The painful fact is that, when one loses weight, the number of fat cells never decreases. Only the amount of fat stored in each of these cells is reduced. These hungry cells will be waiting for fat to come in so that they can store more and more fat.
On the other hand, when one gains weight, the number of fat cells will increase. The reason being, each fat cell can store only a limited amount of fat and when more is coming in, our body will generate new fat cells to accommodate the new arrivals.
If you are in a profession where you will be sitting all the time like working for medical billing service provider or software developer, you should digest the following facts:
Burning of Calories
When a person thinks about burning of calories, he should keep in mind that a large percentage of calorie consumption is for the basal metabolism, the basic life functions like your heart beating, breathing, thinking and keeping the body at the required 98.4 deg. C irrespective of the external temperature. This amounts to approximately 60% of the calorie spending
As a rule, basal metabolism consumes about 22 calories for every kilogram of a woman’s body weight and 24 calories per kg for men. A woman who weighs 60Kg, for example, expends 1,320 calories just to run her body. That’s without lifting a finger or walking an inch. A 70-Kg man would burn 1,700 calories. It may look unbelievable, but that’s the way it is.
If that woman sat in a chair all day and ate no more nor less than 1,320 calories, she would neither gain nor lose weight
. On 1,800 calories, she’d gain weight; on 1,200 calories, she’d lose. However, in any case, she’d be bored.
The heavier a person is, the greater the need for calories. A 100 kg woman, who might be very overweight, would require 2,200 calories for basal metabolism alone. (A man of the same weight would need 2,400 calories.) This means that weight loss should be easier for a heavier person: just cut back to 1,500 calories and lose a half-a-kg/week. Add a little activity, say a half-hour slow walk of 3 kmph, and the same woman can eat 1,600 calories a day and still lose that half-a-kg a week.
Now, a person who is overweight probably eats far in excess of daily needs. Cutting back to 1,500 to 1,600 calories may be easier to say than do, and that half-hour walk would be a challenge. But these are goals worth aiming for.
Speeding up or slowing down your BMR
The other important fact is that muscle cells are eight times more metabolically active than fat cells. Hence, greater the proportion of your total body weight that is represented by muscles, the higher your BMR (Basal Metabolic Rate).
Hence more muscular people require more calories to run their bodies. If you take the equation from above, a muscular person can eat more without gaining weight or lose the same weight with lesser reduction in the intake.
The age of the person also plays an important role in the BMR. As we age, our energy needs decrease. On average, it drops 2 percent per decade. Remember, we lose muscle mass as we age. That’s one reason why older people need fewer calories. It’s also why, if they continue to eat the same amount they always have, people tend to get heavier as they grow older. This is compounded if they also cut back on activity, either because of ill health or a misguided notion that their active days are over.
Be more active
Now-a-days there are number of diets, drugs, tricks and treatments available in the market which claim to reduce your weight, either by reducing your appetite or increasing your metabolism or spending of calories without activity. It is better we don’t argue whether they work or not, whether they are good or hazardous to health or not , but there is a perfectly natural, perfectly healthy way to speed up your metabolism. It’s by being more active.
Exercise boosts your BMR and keeps it up for as long as 12 hours after you stop sweating.
An hour-long workout at the gym will rev up your BMR for the rest of the day or longer, and all the while you’ll be burning calories at a faster rate, though you are in a profession like medical transcription service, sitting and working all the day.
Don’t forget, dieting reduces your BMR!!!! It is true and scientifically proven! The fact is, your body has fairly primitive responses. When you eat less, it thinks the reduced caloric intake as a sign of famine. So, it slows down the BMR to decrease energy needs. This is the scientific explanation behind weight loss plateaus and the set point.
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