Weight Loss New Year Resolution - Lose Weight In 2007
By
Janice WeeA popular new year resolution is to lose weight. If you have a weight problem, you know what I mean. At the beginning of each year, you resolve to lose weight. After a few weeks, or even days of following a starvation diet and a ridiculously punishing exercise regime, you give up. Or your resolve to diet weakens and you take one cookie, which leads to another and another until the entire bag is empty. Since you've broken that resolution, you give up trying altogether.
The way to go about it is to live a sensible lifestyle. Regular exercise at a pace you can take.
Moderate diet with an allowance for treats to curb the sweet tooth, to avoid the deprivation-triggered binge. Most of all, you need to be motivated enough to make this your way of life.
Without motivation, the best fitness plan, the best diet in the world, would be of no use.
So much effort. What for?
Besides looking good, losing weight to reach the ideal weight for your height has huge health benefits. Lower risk of disease and increased energy and a better mood lets you live life more fully.
Obesity related diseases
These are the common diseases related to obesity. Lose weight and you reduce your risk of getting these diseases.
Diabetes
High blood pressure
Stroke
Prostrate cancer
Colon cancer
Heart attack
Gallstones
Gout
Make an effort to lose weight for your own health. An additional benefit is the way you'd look. Imagine being able to wear fashionable outfits in smaller sizes and look stunning. Instead of looking worse as time passes on, you look better with the weight you shed off progressively.
Imagine having the energy to really live life to the fullest. The aches and pains due to lugging around extra body weight, gradually vanishing. Isn't that worth setting aside an hour a day for exercise and eating moderately?
For convenience, invest in
treadmills. These will allow you to burn the calories through walking, jogging or running every day whether it is sunny, rainy, or snowy outside.
Better yet, get on the
Billy Blanks diet and fitness program and stick to the exercise plan and meal plan. Watching your body shape up over the weeks would give you the motivation to stick to it. That, plus the fact that the workouts are fun, should make it easier for you to make it part of your lifestyle.
The writer is the webmaster of
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America’s Top 5 Diet Supplements
By Natalie Aranda
If we were to eat a fully balanced diet on a daily basis, we would have no need of dietary supplements. Sadly, this has become almost impossible in this modern time, and even if it were possible, many people are ruled more by their personal tastes and preferences than by good dietary sense. At the same time, obesity has become a national epidemic, and weight loss is a concern for many Americans. This desire for weight loss has led to many people going on diets that severely limit their intake of needed nutrients and vitamins. The wide spread use of diet supplements address this problem, and the manufacture and sale of them has become a growth industry.
A new online site has produced a new list of all of the articles being written giving the most up to date information on diet supplements. It is called the International Bibliographic Information on Dietary Supplements site or the IBIDS. One of the features of the site is a list of the five top search subjects among dietary supplements. A recent look at this list yielded what could be considered the top five diet supplements in American at least in regards to the public’s interest in them.
It is not a surprise that the number one spot goes to a supplement that addresses weight loss.
The top spot goes to a South African Plant called Hoodia that is actually an appetite suppressant rather than a fat burner. The number two position is held by grape seed extract (gse). Grape seed extract strengthens and protects living tissue. It has found to be useful for promoting healing of wounds.
Calcium is in third place. This is a better known product that strengthens bones and teeth.
Although it is available in many normal food substances, most of them are not in the junk food category and supplementation is needed. Fourth place goes to another well known substance, vitamin C. Vitamin C was one of the first dietary supplements when oranges and other Vitamin C rich fruits were used on British ships to combat scurvy. Vitamin C has the distinction of being one of the least toxic substances known to medicine, so overdoing its intake is not a big concern.
The final place goes to Acidophilus which replaces the natural and helpful bacteria that flourishes in the human digestive tract. The introduction of pasteurization and the mania to keep bacteria out of our food has caused some problems because a certain amount of bacteria has been necessary to our body, and we are killing the good ones along with the bad. This list represents a current top five, and it will most likely change frequently. Diet supplements accomplish a good and necessary purpose, but they are also susceptible to being the fad of the month.
Natalie Aranda writes about diet and fitness. It is not a surprise that the number one spot goes to diet supplements that address weight loss. The top spot goes to a South African Plant called Hoodia that is actually an appetite suppressant rather than fat burners. The number two position is held by grape seed extract (gse). Grape seed extract strengthens and protects living tissue. It has found to be useful for promoting healing of wounds.
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How to Lose Body Fat Quickly for an Upcoming Event
By Rusty Moore
There are times in life when you don't just want to lose body fat quickly...you NEED to! If you are going on a vacation to a tropical place like Hawaii, for instance, you are going to enjoy your trip much more if you feel that you look good. You will definitely look your best if you are able to reduce your body fat and look great in a swimsuit.
Your Face Will Look Better at a Lower Body Fat Percentage
People don't talk about this very much, but when you are at a lower body fat level your face will look better. For guys you will be able to see that square jaw and women will be able to see high cheekbones and have less fat around the neck. Obviously this will help you look your best for photos when you are on vacation or attending a wedding, etc.
You Can Actually Lose a Significant Amount of Body Fat in 3 Weeks
Hopefully you have more than three weeks to get in shape, but if you don't you will still be able to lose body fat quickly enough to make a big difference. Here is 21 day plan I use before every vacation that has worked wonders for me as well as those I give advice to.
1) Hit the Cardio hard at Least One Hour Per Day
2) Don't Eat or Drink Any Carbs at All 4-6 Hours Before Your Cardio
3) Drink Green Tea or Black Coffee 30 Minutes Before Your Cardio
4) Eat "Low Calorie" and "Low Carb" Throughout the Day
5) If You Are Dying For Carbs, Only Eat Them Following a Hard Workout
6) Total Daily Calories Equals "Body Weight" x 8
7) Lift Weights 4-5 Times Per Week
Note: This is just a short term 21 day plan...you will lose muscle if you go longer than 21 days on this plan.
The most crucial part is that you are performing at least one hour of cardio in a fasted state for 21 days in a row. Very few people have ever done cardio for 21 days in a row. You will be amazed at how well this works. I have been able to lose body fat quickly by following this plan in the past and you will too. Give this a shot, you will see great results.
About the Author: Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link... Lean Muscle Fitness
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Water: Gain Health And Lose Weight
By Jane Ester
Weight loss with water? Seems strange! But it is as true as your existence. Water plays an immense role in facilitating the proper functioning of the body. The more fresh water we drink, the healthier we remain & the quicker we lose weight. By now your mind must be choked with questions without any clear-cut answer for them. How the intake of water helps in weight loss? How we become healthier with more of water intake? Let me ease your mind by summing up things in the following way:
Beautiful Skin
High intake of water gets you a much toned, hydrated & clear skin. Water takes away all the impurities from your skin & hydrates your skin cells making them plump & fresh. Water provides you a glowing & beautiful skin.
Appetite Suppressant
Water doesn’t contain any calories or fat and moreover it is a wonderful natural appetite suppressant. So, if you drink a glass of water before taking up every meal, you would notice that your consumption of food falls. High intake of water is beneficial as well as required for the body to work properly.
Adieu Ailments
Water helps in preventing many exhausting physical tribulations, like headaches, migraines, allergies, depression, colitis stomach pain, lower back pain & low energy levels, lower back pain, chronic fatigue syndrome, asthma, rheumatoid, arthritis, hypertension, cholesterol, hangovers, neck pain, muscle pain, joint pain, bloating, constipation, ulcers, low energy levels, stomach pain, confusion and disorientation.
Bodyguard
Water regulates the body temperature. It guards our body by removing toxins, eliminating the waste products, lubricating the joints and reducing risk of kidney stones. It defends body tissues, organs and spinal cord from shock as well as damage.
Fat Reduction
When you are low in consumption of water, functioning of kidneys suffer. Kidneys require plenty of water to work efficiently and if kidneys are deprived of water, then liver has to assume the job of kidneys along with its own, which leads to lowered productivity of liver. Liver metabolize the body’s stored fat. So water deprivation is likely to pile up fat on your body. Generally muscles are largely composed of water. Thus the high intake of water increases the muscle mass. It also enables proper muscle contraction leading to appropriate exhaustion. Thus water prevents fat deposition.
Enzyme Friendly
Water is a must for every enzymatic reaction in the body. Proteins and enzymes of body become more efficient in dilute solutions, thus helping in weight loss and fitness. Furthermore, it also transports hormones, nutrients, oxygen and antibodies through the blood stream and lymphatic system.
How Much Water a Day?
You should drink at least 8 glasses water in a day. It is necessary for the proper functioning of body. Don’t let yourself get thirsty. Drink even when you are not thirsty. If you can’t drink enough water then go for flavored water, lemon. No doubt other drinks can hydrate your body but they gift you extra sugar, calories, etc. You should emphasize on losing fat rather than losing water from your body. Make a habit of drinking water. You will be self motivated once you see the wonders done to your body.
The author addresses health and fitness related issues. If you wish to seek help for your healthy lifestyle and fitness related problems, you can log on to http://www.phentermine-effects.com/ for more information and advice.
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Should I Save My Calories for Tonight?
By Jessica Dawn
If you save your calories up for the big feast, or a special night out, it does not give you the same result as eating frequent, small meals throughout the day. It's not uncommon for many "dieters" to skip meals earlier in the day & save up for a big feast that night. No doubt you've heard the formula: decrease calories (eat less) in and increase calories out(exercise) = awesome body of your dreams. The fact is, this formula is true...in part. You must burn more calories than you eat to lose fat, but the idea of skipping calories all day in order to binge later on doesn't always help you to lose fat.
The truth is, you must also consider the elite, amazing, highly adapted instrument that your body really is and learn how it responds to skipping meals through the day and eating a big meal in the evening. Let me offer an example...taken from the masters of weight gain- Sumo Wrestlers. When trying to pack the weight on, Sumo's eat one huge meal per day and then take a nice long nap. I'm not sure if they eat more than this one giant meal, but it's true that they eat a monstrous meal and take a nap in order to gain weight. (It's what I call the Sumo Plan...going out, eating a huge meal in the evening and then going to bed)
Unless you are an aspiring Sumo, take my advice and forget about the idea of skipping meals and "saving" your calories for later. Skipping meals deprives you of all the important nutrients your cells would've had and begins the dreaded (unless you're a Sumo) cycle of binge...feel guilty....starve...binge...give up on nutrition plan.
If you are sincerely committed to remaining on your nutrition plan, and you know a big, festive meal is coming up, do yourself a favor eat a few healthy high fiber + lean protein meals throughout the day before the feast, include lots of water throughout the day as well. I promise you, it works! I do it all the time and I rarely overeat. If you do it right, you'll feel less hungry and you will surprise yourself at how good you feel afterwards.
Instead of searching for all the foods you've been depriving yourself of all day long, you'll choose a few of your favorites and the rest of your plate will be filled with healthy choices (hopefully) In fact you might feel relieved to know that When you're at a party, a banquet, dining out or eating at a relative's house for a special occasion, you can eat some of the taboo foods and still stick relatively close to your nutrition plan.
Just a little tip for the holidays! ;) Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness. If you would like to receive a free 5 day fitness eCourse from Jessica, visit: www.visfitness.com
Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.
If you would like to receive a free 5 day fitness eCourse from Jessica, visit http://www.visfitness.com
Jessica Dawn is a leader in teaching health & fitness through the internet. You can also visit her blog @ http://www.visfitness.blogspot.com and learn proven strategies to make your fitness program effective. To receive a free 5 day fitness eCourse, visit: http://www.visfitness.com
In this course, Jessica will show you how to develop a lifestyle of health, vitality, and fitness. She answers the questions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals at warp speed.
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Weight Loss Expert Reveals 20-Minute Fat Burning Workout Secrets
By Craig Ballantyne
Secrets to Weight Loss
Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.
Answer: Zach, I'm a Strength & Conditioning coach in Toronto and I write for Men's Fitness magazine. I work extensively with clients on advanced fat loss and muscle building and with young athletes.
ZEE: We have a growing number of hard core corporate / executive members on our site. They are leading busy lives running their own business or managing companies but they love to train hard, except they need to do so with short intense work outs. How do you train individuals like this and still get kick ass results?
Answer: I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Training philosophy.
These workouts are designed to crank up the body's metabolism because of the intense demands imposed during the workouts.
After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare Training workouts to the Turbulence encountered in an airplane - a neat little analogy that the magazines really love).
I tend to stick with traditional weight training exercises, however, it is easy to adapt the Training principles when using strongman implements and advanced bodyweight exercises.
For intervals, I tend to stick with 30 seconds of work and 90 seconds of active recovery, although it will vary between workout phases and for athletes of different sports.
The great thing about heavy weights and intervals is efficiency. You don't have to do either for more than 20 minutes to get a great response. So if you are a busy executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day. Combine Training with the right nutrition, and you are well on your way to success.
ZEE: You're known for using training not just for getting people to look better, but for greater performance with your athletes. How do you incorporate TT with your athletes?
Answer: This system is like the Conjugate System used by Westside. You are able to modify the specific details so that anyone can use the general principles. You just have to modify the workouts based on the goals and current condition of the individual.
I will modify the traditional fat Loss workouts for athletes by adding supersets of Athletic Movement Training (my terms for a dynamic flexibility and warm-up), and then making sure that the strength training component focuses on the posterior chain (i.e. glute ham raises, wide-stance squats, RDL's, etc.).
Then we will modify the interval training so that it is sport-specific (I believe that conditioning is the only training method that we can give the term, "sport-specific").
ZEE: If you were limited to a 20 minute work out with an executive client, what would that work out look like? Take us through a work out here.
Answer: Providing the individual is injury free, we will move through a general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of exercises (2 minutes).
Then we will spend 5 minutes on the first superset pair of exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual's fitness level.
On non-weight training days, we would do intervals. It would look like this: 5-minute warmup 12-minutes on intervals 3-minute cooldown
Flexibility and mobility would be addressed on the client's own time or in a separate session. Generally, there is a great amount of mobility developed from the exercise selection on training days.
ZEE: With regards to nutrition playing a role in how a person looks and performs, do you help guide your clients in a specific direction with what they should / should not do in this realm?
Answer: I like to mash up a variety of nutritional expert's advice into my own approach.
It's mostly a John Berardi-based approach, but I might not be as picky as he is with certain meals. Basically, I start with 200-250g of protein per day for a man (depending on size) and then go with 30% fat and then the remainder is carbohydrate.
Then I split that up into 8 meals preferably (6 for busy people, but no less). I think it is important to have, as Berardi recommends, a serving of high-fiber, high-nutrient vegetables with each meal. If you have a high-fiber diet, you will control your appetite and blood sugar.
I don't think that people need to exclude fruit from their eating (in fact we should aim to eat at least 3 servings, and preferably berries, grapefruits, apples, and oranges), but instead we should avoid white, processed carbohydrates from a bag or a box.
Foods that should be in every healthy person's nutrition plan:
Green Tea Almonds Broccoli Berries A variety of lean protein sources Basically, for nutrition, just choose healthy, whole natural food.
ZEE: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren't there. Are there any common mistakes going on here?
Answer: Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.
A lot of people really just want me to approve their current workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.
And most people think they are eating better and using a better program than they really are.
Even when most people they list out their food intake (as I have them all do on fitday.com), some people (including some trainers that I train) still don't see the obvious problems in their diet.
I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and nutrition or even an honest, knowledgeable friend.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
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Dieting By the Numbers: Lose Weight and Build Muscle to Transform Your Body
By Bill Willis
In order for a weight loss program to be successful, the end product should be a “transformed” physique; drastic decreases in body fat accompanied by visually lean, toned muscles.
Unfortunately, most weight loss programs fail; the dieter either gives up, eating everything in site and gaining all the weight back or they starve themselves, shedding muscle mass and essentially ending up with a scaled down version of their old body. Ironically, the latter case also contributes to future weight gain, as the metabolism slows to a crawl and the body goes into “starvation mode”. Under these conditions body fat is spared at the expense of metabolically expensive muscle tissue.
Our response to diets such as this is an artifact of the cave-man days. The reason the human race was able to make it through the ice-ages was that during times of famine we were able to shed energetically-costly muscle tissue while sparing vital fat stores for survival. During the infrequent times when food was available, body fat stores were loaded up in preparation for the next famine. Starvation primes our ability to store body fat.
While most people would not willingly starve themselves to lose weight, common practices of simply eliminating a meal (or two or three meals) a day puts the body into “starvation mode”. Many people skip breakfast, only sometimes have lunch, and then eat a large dinner at the end of the day. Infrequent feeding drastically slows down the metabolism, and the body is essentially primed to store as much fat as possible at the end of the day. The metabolism slows down so much that body fat is preserved, muscle is lost, and weight loss comes to a screeching halt.
The remedy for this is to eat small, frequent meals throughout the day, at least three and as many as five meals; this will keep the metabolism humming along at a nice pace. It is not enough just to increase meal frequency however; we still need to reduce calories, but in the context of small, frequent meals. In order to begin such a diet we need a rough estimate of how many calories we need to maintain bodyweight; the BMR (basal metabolic rate). There are a number of ways to estimate your BMR. Let's assume for the sake of argument, however, that your maintenance calorie level is 2750 calories. For weight loss, we are going to reduce your daily calorie requirement by 250 calories per day to 2500. A pound of body fat contains 3500 calories, so theoretically, we will have a (250x7) = 1750 calorie/week deficit, allowing us to shed ½ pound of fat per week just from your diet. Let’s also assume that you are working out, doing 3 cardio sessions and training with weights 2-3 times/week. The energy deficit from your diet, along with your workout program should be sufficient to lose 1-2 pounds of fat/week. If you are in a hurry, calories can be reduced more or activity level increased, just remember, however, that diets which cause weight loss to happen very quickly will also cause more muscle loss. Too much muscle tends to be lost when weight loss exceeds 2-3 pounds/week; remember, we do not want your body to think it is starving, we are tricking it into shedding fat while maintaining or gaining muscle.
Following my recommendations, you will be able to gain muscle while you are losing body fat. Keep in mind that muscle weighs more than fat so do not rely too heavily on the scale; often dieters lose body fat and gain muscle in close to a 1: ratio, sometimes resulting in no change at all according to the scale. If you take somebody that has gained ten pounds of muscle and lost ten pounds of fat however, you will see a drastically transformed physique. We will achieve this end by both manipulating the macronutrient ratio of your diet (i.e. carbs, fats, and proteins) while simultaneously cutting calories. Generally, if you have been following a typical low-fat diet you are most likely eating 50-60% carbohydrates with variable levels of protein and a low percentage of fat. We are going to reduce carbohydrate intake, while increasing fat intake and keeping protein intake an ideal level.
Protein
The typical dieter, if they follow USDA guidelines, does not get enough protein while most “muscle-heads” such as weightlifters or bodybuilders tend to eat way more than they need. (Too much protein just gets converted to fat- there are much more fun ways out there to gain body fat than overeating on protein!). We will use protein intake as the starting point to determine how many calories you need from fat and carbs. Once the protein requirement as a percent of calories is established, we will then move on to fat and carbs. My recommendation is to get 1-1.5 grams of protein per pound of lean mass- lets assume you weigh 200lb with a lean mass of 160 lb- this would mean your protein requirement is 160-240g of protein. We will assume you are doing lots of cardio and intense weight training as part of your exercise program so we will go with 1.5g/lb of lean mass, or 240 g protein. Doing the math, 1 g of protein is approximately 4 kcal (I have referred to kcal-which is actually 1000 calories, simply as "calories" up to this point- for simplicity I will continue to use the term "calorie").
240g x 4kcal/g = 960 calories.(960 calories of protein/ 2500 total calories) x 100 ~ 38% calories from protein.
Carbohydrates
With 26% protein in our diet program we now need to determine how much many carbs to eat. The important thing here is that we have an overall reduction in the % of calories form carbohydrate sources. A range of anywhere from 15-40% carbohydrate could be ideal- this is largely an individual matter. Some people do not need to decrease carbs quite as low while others will only do well on a lower carbohydrate diet. A good approach is to start on the lower end to jump start your diet into action and then to slowly increase carbohydrate as you become more insulin sensitive. (Consult a good personal trainer who is also an expert in nutrition a custom=designed approach). Again, as an example, we will assume that we want to eat 30% of our calories from carbs. If you have been following the typical low-fat diet this will be a significant reduction. Like protein, carbohydrates have 4 kcal/gram so we do a similar calculation:
30% calories from carbs = (0.30 x 2500)= 750 calories.(750 calories)/ (4 kcal/gram) = ~ 188 g of carbs.According to our calculations above, we need 188 g of (low glycemic) carbohydrates to satisfy our 30% carbohydrate requirement.
Fat:
Last but not least, we need to calculate how much dietary fat to eat. So far we have 38% of our calories coming from protein while 30% are from low glycemic carbohydrate sources. This leaves us with 32% of our calories coming from fat. Unlike proteins and carbs, fats have 9 kcal/gram:(0.32 x 2500 calories) = 800 calories from fat.(800 calories)/(9 kcal/gram) = ~ 89g of fat.
Most people who are used to eating the lowest amount of fat possible in their diet are shocked at this recommendation- no worries, your calories are controlled so you won't get fat-you will loose fat and build muscle. As far as fat sources, there are many choices but I personally like to use walnuts, salmon, flax seed oil, olive oil, and fish oil while keeping saturated fat as low as possible. As an example' 1/4 cup of walnuts has 20 g of fat. Most oils have roughly 14g/tablespoon. Many of my clients like to eat salads with fat free Italian dressing (get the stuff that also has low carbs). Add this with a tablespoon or two of olive oil and flax seed oil to your salad giving and additional 28 g of fat (use more/less oil depending on your individual requirements- I tend to use 2 tbs of olive oil to 1 tbs flax oil). A 7-ounce serving of broiled or baked salmon has around 6-9 g of fat. Fish oil tabs generally have around 1g of fat /tab ( I take 10-12 every night before bed). Don't forget to factor in the trace fats you are getting from certain carbohydrate sources and from animal proteins.
Manipulating your diet in this way described will allow you to maintain or even build muscle mass while on a reduced calorie diet. While calorie restriction is the fundamental law of weight loss, most people are too hungry and loose too much muscle on the typical low fat/low calorie diet. Reducing carbohydrate intake and increasing healthy fats can drastically improve the effectiveness of a diet allowing you to build muscle and lose fat, totally transforming your body.
Personal fitness trainer Bill Willis, BSc has been active in the fitness and bodybuilding industry for several years. Bill is part of Pinnacle Fitness, which offers Columbus Ohio Fitness Training - both group and one-on-one fitness training services at World Gym. Information on becoming a male fitness model is also available.
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5 Easy Steps To Help You Lose Weight
By Badru Abayomi
When losing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. The following steps are easy and practical ways to get you on the track to loosing weight and feeling better.
1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally. It also helps you feel your best---many of the common daily headaches and fatigues we experience can result from a lack of water intake.
2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. It not only boosts energy for the long day ahead, but keeps your metabolism regulated. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.
3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. The best way to be loyal to physical activity is to work it into each day. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy. Mix it up so that you don't get bored with it. Soon, you will not only get used to it, but you will feel better too!
4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions.
Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. The important thing is to eat a variety of foods. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.
5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop—it also helps us savour and enjoy the food we do eat. Essential to loosing weight is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention.
You can find products that will help ypu lose weight and a host of other nutritional and health product at www.quickinfo247.com/8794665/VNU
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Ways to Diet
By Victoria Moore
I know this isn’t the easiest thing in the world to do, yet trying to find the right way to diet can sometimes seem just too hard. Firstly everyone is different, all bodies use food or otherwise known as fuel in many different ways. Just because one person eating chocolate will pile on the pounds for simply looking at it, this doesn’t mean chocolate is necessarily your problem. Our bodies will burn food or fuel faster than some and slower than others.
Lifestyle will also play a large part in the way your body burns fuel. For example an office job where you are required to sit in a chair for 8 hours per day won’t do much for you in the fat burning sense of things! Therefore it also means that you won’t require a lot of food or fuel to keep you going throughout the 8 hour period you are sitting down. Not to mention if you overeat throughout the day, the weight will quickly gain even when you do decide to move around or become active. To cure this type of problem it can be as simple as getting yourself into a 15 – 20min routine of light to intermediate exercise first thing in the morning, this way your body will continue to burn food or fuel throughout the day. It should only take a week or two before you notice how much better you feel and of course with a combination of good foods you’ll probably see a difference in pounds. With any diet you decide to undertake it is also extremely important to consult your doctor first!
There are other small things you can do in your life that will make a big difference to the size of your belly! Another would be to change from white bread to brown (multigrain, bran etc) which will increase the fiber in your diet. Eating high carbohydrate foods in the earlier part of the day rather than the evening which is when most of us are inactive will also help. But you must remember to consult your doctor first before attempting any changes in both your physical routine and your dietary intake.
Visit me at Ways To Diet for effective programs, strategies and techniques that will work for you.
Take Care
Regards
Victoria
Victoria Moore
Internet Marketer
Email: victoriamoore@safe-mail.net
Ways To Diet
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Lose Weight During The Holidays
By John Mentos
The holiday season is upon us and for most of us this means gaining weight! But the truth is, this Christmas season you don’t have to gain weight; in fact you can enjoy the festivities and even shed those some 5-10 pounds. Using these simple strategies...
Here's the math you need to know, to make this holiday season productive: first to lose 5 pounds, you need to shave 17,500 calories (or 3,500 per pound). Break that down over November and December and it works out to only 300 calories a day. That is not much at all!
At this rate you're losing at a very healthy, controlled rate--less than a pound a week--which makes you more likely to stick to your weight-loss efforts and keep the weight off post-Jan. 1. Here's how to do it. 300 Calories is nothing! It is the equivalent of a star bucks mocha frappachino! Or three donuts!
First step 1 Cut back on calories slowly and modestly
The secret to effective weight control is to do things modestly and this includes Resisting the temptation to make major cuts in your diet. Don’t fool yourself because there are just too many fabulous things around to eat this time of year. Instead, aim to reduce your intake by just 100 calories every day, while bumping up the frequency and intensity of your workouts. Sacrifice treats here and there- nothing exceptional!
The way I like to do it is to add an additional 10 minutes of aerobics to my schedule, this tends to offset the calorie increases at the holidays, focus on exercise--that way you won't feel deprived of the good stuff the holiday brings.
Cutting calories is easy if you know where to look. For instance, you can sacrifice that extra cup of coffee or give up one slice of bread; this simple two-step will cut an extra 200 calories from your diet!
Next you can choose to eat clean, by clean I mean choose lean fish or grilled, skinless chicken breast over red meat, you can also very easily save another 100-200 calories by doing that!
2 Use your free time wisely
This is the holiday season, so you are likely to have some free time! Use this time to get in more workouts and it does not have to be complicated, walk or run an extra 10-20 minutes rather than watch T.V. Also you want to make sure you never miss meals!
Eating frequent, smaller meals is the key to losing weight! So make sure you eat a small meal or snack every three to four hours to prevent overeating. If you're going holiday shopping all day, bring something to keep you going, like a some carrot or celery sticks! These will keep you full and prevent sinful snacking.
3 Enjoy the goodies (in moderation)
If you deprive yourself of your treats, you are more likely to quit!
So make sure you do treat yourself in small amounts-sometimes just a bite is enough to kill a craving! Feel like chocolate? Fine, have a bite or two-then let go of it!
You must have will power for that! Because if you don’t, one bite will lead to another (and another), you'll probably need to keep the forbidden foods out of the house altogether. If you can’t miss any Christmas goodies, you can always save them for later by putting a few goodies in a Ziploc bag and freezing them. Knowing that you can have a bite of Christmas fudge in February may take the edge off and keep you from overindulging now. Remember we want what we can’t have!
4 Go to parties armed and ready
When it comes to parties, you want to make sure you bring your own healthful dish to a potluck or choose to drink seltzers-and-lime with lower-cal alcoholic drinks, you will be setting yourself up to succeed.
Here is how to make sure you eat right when you do head down the buffet line. First, fill half your plate with vegetables, one-quarter with lean protein like shrimp or chicken breast, and the rest with grains
It is that simple, four simple steps to make sure this Christmas season becomes a time of staying in shape and not gaining weight!
John Mentos is the author of the fast abs program and other get great abdominals exercises and weight loss articles, you can read more at http://www.mindnmuscle.com
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Some Really Easy Weight Loss Tips For You
By Joann Grant
Most of the people find it difficult very to lose weight through different weight loss procedures. They find it difficult to resort to medications as they know that the weight loss pills or medicines are sure to result in side effects. However if folks are committed to shed extra pounds they can do it despite the odds. But most often these odds and tight schedule deter folks from consistently continuing weight loss efforts. For such a situation I have got some really easy weight loss ideas.
First of, you need to control your diet. Dietary measures could be easily adopted as you know what adds greatly to weight. You should simply refrain from high fat foods and rather rely on fiber products. This life style change could be easily embraced if you have even a bit of realization about consequences that you may face in case of an uncontrolled weight gain.
Along with dietary restriction you can easily take up exercise to shed weight. If you are running short of time, buying home a treadmill would help you shed weight in no time. This is the easiest option of losing weight in lesser time.
Whenever you feel the urge to eat, instead of solid food you should better drink water for satiety. You must try to know about the calorie of all your food intakes, it would help regulate your food intake as per your calorie requirement.
If it is not possible for you to do workouts on treadmill, you must ensure half an hour walk every day. There couldn't be better substitute of walking every day in order to reduce weight. For an extreme case of weight gain it is rather suggested to take up jogging. Although walking and jogging are not easy options for many.
Minimize duration of your sitting works and try to keep yourself physically active even while doing something that requires concentration. Folks having a sitting nature of job are more prone to excessive weight gain. By allowing themselves to be physically active after the job hour, they could lose weight to remain fit.
Keep all stress and tensions at bay and stick to dietary and exercise measures with a positive frame of mind. It would be of great help in lowering your weight.
You must also avoid junk food. Increase intake of vegetables and fruits. You must not skip your dinner for this. As, many obese people have been caught with this habit. You must know that skipping doesn't offer a solution to your obesity instead it works adversely and inhibits your weight loss efforts.
These are some of the easy ways of weight loss. You can resort to them without seeking help of anybody.
To get more information on weight loss, weight loss tips and quick weight loss visit http://www.thelosspill.com/
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Nobody Has Ever Gotten Skinny By Doing Situps,Ever
By Slade Gray
One of the largest myths surrounding the search for a slimmer waistline is the proclaimed benefits of abdominal exercises. We are surrounded by infomercials touting drastic weight loss due to ab-rollers, sit-up benches, and ab chairs. The quick fixes and testimonials surrounding such machines are almost completely false. The benefits of a rigorous abdominal exercise routine are almost nonexistent in the battle to slim down and lose fat. Simply put: Sit-ups and ab-crunches will not make you skinny. This myth ranks as one of the most overlooked and misunderstood in the fitness world, yet the market for abdominal machines continues to grow.
Here is why.
Sit-ups, crunches, and targeted ab routines build muscle but simply do not burn fat.
The common sit-up or crunch is a contraction of your abdominal muscles which in turn will enlarge and define your stomach muscles. The surrounding fat around the waistline can only be substantially reduced with proper cardiovascular work and healthy eating. An abdominal contraction does almost nothing to battle the unwanted stomach due to the fact that a resistance exercise, such as the sit-up does almost nothing as a means of losing fat. Doing sit-ups as a means of slimming your waistline is as silly and comparable to doing bicep curls in hopes to create skinner arms. It just isn’t the case so use common sense.
There is no such thing as “targeted” weight loss.
Working a particular bodily “area” in order to “target” fat stores is another myth. The body and its means of storing fat, does so in a uniform fashion. That is, a pound of fat, when gained is spread uniformly around all parts of the body. A bit in the face, some on the stomach, some on the ankles and so-on. When we lose weight it comes off in an identical fashion. That is, we have no control over where the fat is lost on our bodies.
I am commonly asked a question by some of my female clients and that is “how do I lose the fat form behind my arms?”. They usually look at me with frustration as they pinch the fat on their triceps. I give them all the same answer: “run, bike, stair climb, or do anything that raises your cardiovascular rate”. They look at me with befuddlement as most of these activities have nothing to do with working the back side of their arms. Again, the only way to lose weight in a certain area is to lose weight in all areas of the body. The best way to do this is to pair a consistent cardiovascular routine with an eating pattern outlined in the rest of this book.
Don’t Abandon the Sit-ups Quite Yet.
As I have stated before, by working your abdominals you are only building and refining the muscles in the stomach area. And to most, building and toning ones muscles is a good thing. However, most people who are 10 or more pounds overweight will never get to see those precious stomach muscles that they worked so hard to get. This is because the layer of fat around the stomach is covering up the abdominal muscles. Most don’t care about building muscles that wont be seen for months….they want to lose fat. The biggest problem most trainers have in regards to sit-ups and weight loss is that they know that people who are trying to slim down should better allocate their time and their exercises if they want to see slimming results. Nobody who is 10 pounds overweight or more should be over-working their abdominals as it is not an effective weight-loss tool in the battle against fat.. Case in point, if you want to lose weight, shelf the sit ups and take to cardiovascular exercise and healthy dieting.. Once you have come within 10 pounds of your optimal weight, then hit the abdominal exercises to achieve that rock-hard stomach.
(Slade Gray is a graduate of The University of California at San Diego. He is a self Proclaimed "Naturally born Fat Person", and has likened food to being the greatest pleasure on earth. Yes GREATEST. He loves to get fat in the winter and routinely loses up to 20Lbs to make the cut for the summer bathing suit season.
Slade Gray is an avid fitness and financial expert and continually focuses on the well being of his clients' physical and financial futures. See how he broke the corporate mold to start his own home-based business helping others to do the same
See his site at:
visit http://www.mylazycareer.com For making money online
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Low Carb Foods
By Stoyan Katsarski
Nowadays everyone is running after low carb foods to acquire that perfect shape of body. This has opened up a great path for innovative ideas for preparing different low carb foods!
Contemporary research reveals that including low carb foods in diet can improve health a lot and are thus being greatly appreciated everywhere.
With increasing popularity and innovative ideas low carb foods are getting a lot diversified. Keeping the basic aim behind the preparation of low carb foods many such foods can be discussed. Some of the great low carb foods or even noncarb foods surprisingly the ones that we come across everyday…just with some amendment. Taking a brief look we can summarize them as follows…Bacon, corned Beef, fried beef streak, boiled chicken, baked chicken, chicken roast, stewed kidney, fired kidney, fried liver, duck roast, turkey roast, stewed rabbit, veal cutlet, boiled lean ham. If observed a bit it can be seen that these low carb foods are ones that people intake almost everyday, but the preparations are just a bit modified.
Research has proved that fish can be termed as great low carb foods and provide a lot of necessary nutrients to the human body. They are rich in minerals, calcium, and other metal compounds, which keep the body healthy. However the lean fish essentially are low carb foods that are even low in fat contents. Coming down to low carb fish preparations, some of these low carb foods can be real mouth watering ones like steamed Cod, grilled Cod, fired Cod, steamed Bream, stewed Eel, steamed Haddock, fried Haddock, smoked Haddock, baked Herring and boiled Lobster. Observing keenly, these low carb foods made from fish are mostly seafoods and are storehouses of the endless healthy riches the sea provisions.
Considering only non-vegetarian low carb foods is also a kind of sin. Everyone should incorporate a significant amount of vegetarian low carb foods in their daily diet. Vegetables acquire the healthy components of Mother Nature from the soils directly and low carb foods made from these can supply these to the human bodies much better than even non-vegetarian low carb foods. Some very prized low carb food vegetables are Asparagus, Cabbage, Beans, Radish, Spinach, Tomatoes, Turnips, Cucumber, Cauliflower, Chicory, Mushrooms, Marrow, Lettuce and onions. These low carb foods can be incorporated in any kind of salads, soups, curries, roasts, or even boiled and ate. These vegetables can be bona fide low carb food delicacies.
Some things are there, which are integral parts of life and never be eliminated. Not even from low carb foods! Fruits are such…which cannot be neglected from the low carb foods diet too. To name few of these fruits that can constitute low carb foods are Loganberries, Apples, Apricots, Gooseberries, melons, grapefruits and Peaches.
Having discussed quite a lot of low carb foods, a lot of things have come to light. Great delicacies of low carb foods, which everyone can savor, have been unearthed. If this enthusiasm can be retained about low carb foods then a lot of which remains to be explored can also be enlightened with innovative ideas of the eaters of low carb foods themselves, maybe a new one each day, in each home. That would be the real success of the Low Carb Food and its preachers & eaters.
The author of this article recommends you to find out more about weight loss revolution here: www.ab-info-c.com/weight-loss-reviews
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