Why Weight

How To Lose That Pot Belly - Ten Ways To Have A Flat Stomach Without Sit-Ups!

By Kamran Minhas

Weight loss is a mental and physical process.

First you must have a strong will to lose weight and look great. So when you've made up your mind to lose weight and melt off all the fats in your body, you should make that commitment and go into it with a positive attitude.

Second is a physical process, you should work out, cardio workout is a great way to lose weight.The thought of losing that pot belly with cardio (treadmill, elliptical, stationary bike and step aerobics etc etc) and sit ups can be daunting or intimidating and we always think that Wouldn’t it be great if somebody could wave a magic wand over my head and make those extra pounds and pot belly disappear and give me six packs abs? But it is not possible. Slimming down takes time and sweat if you do not have the right method, approaches, and encouragement to assist you along.

So is there any magical way that we dont have to do these painfull situps and still we can lose weight and get a flat abs? Ofcourse with the right directions and an accurate guideline, it is possible to get a flat stomach and look great and here are these ten simple and useful tips and method you can adopt easily and get your desire results.

POSITIVE APPROACH:

Whether it is a weight loss or a better job, When ever you want to achieve something in life you must think like a winner. Always go at it with a positive set of mind and commitment. Slimming down and losing weight is not just about diets. It's about a entirely fresh you and the possibility of creating afresh life for yourself.

SET GOALS:

You can lose fifty pounds in a week if you do physical exercise twelve hours a day and consume nothing but celery, it is not realistic and a human cant do it. Always keep in mind that Slow and steady wins the race. Set your small achieveable and realistic goals, do not bite off more than you can chew. . In the end, you’ll have accomplished more.

WAlKING FOR WEIGHT LOSS:

Walking for weight loss is the easy, Fun, cheap and low impact form of exercise to incorporate into day-to-day life. Walking for weight loss is a easiest weight loss exercise that provides an alternative to increase the calorie deficit required to induce weight loss. It is one of the best methods to slim down.

MAINTAINING A FOOD DAIRY:

Always maintain a food dairy of what you had eaten and what you will eat. Eat five small meals a day instead of taking three big meals a day and always start your day with a break fast and stop eating three hours before going to bed.

SAY NO TO WHITE BREAD:

Did you know that white bread isn’t healthy? Oh, it’s true, just ask any diabetic. Research has shown that people who eat more refined products like white bread are more expected to have belly fat.

DONT SHOP WHEN HUNGRY:

Never go to shopping when you are hungry or you will end up buying more fattening food. Best thing is to eat before going for food shopping and always prepare a grocery list. Only buy food which relates to your each week diet program.

WEIGH YOURSELF:

Weight yourself once every week and maintain your weight loss record.

NEVER SKIP MEAL:

Never Skip your meals because eating step-ups your matabolism so skipping meals can slow down your metabolism. Always eat slowly and chew each bite completely to decrease your appetite.Chew everything from 10 to 20 times and count. Drinking hot water as instead of cold water can step-up the speed of your metabolism and burn more calories.

EGG WHITES:

Always try to make dishes like Omelettes using egg white only. it is very low in fat and high in protein.

JOIN SUPPORT GROUP:

When you are on your way to achieve any goal you set for your self you always need a moral support and a best moral support can be from the person you already achieve the goal or trying to achieve. thats why find a weight loss buddy or join support group. This will help you stay with your goal.

In the end I must say that you should Lose weight for yourself, not to please your love ones like your parents or your friends etc and Drink at least eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic.

written by _K_M_ . http://www.kmreports.com Read free reports, articles and information on weight loss, fitness and health and the methods i have used to loss 63 lbs of extra weight. Sign up Free for weight loss program - to achieve great results with a natural, sane, and highly effective approach to permanent weight loss and get $50 gift cards.

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posted by Cheryl Levesque @ 9:41 AM 0 comments

Bad Food, What Is It?

posted by Cheryl Levesque @ 10:41 AM 0 comments

How To Boost Your Metabolism

By Rebecca Crystler

How to Boost Your Metabolism

One reason why someone may be overweight is that their metabolism is lower than it should be.

A person’s metabolism is the rate at which his or her body burns calories to perform all of its activities, including breathing, digestion, and circulation. A person’s metabolism can be affected by such factors as age, gender, genetics, stress, and the amount of exercise the person gets.

People with more lean muscle mass generally have a higher metabolism.

If you want to burn fat more efficiently, you need to boost your metabolism. There are a number of ways that this goal can be achieved. Please continue reading to learn more:

Exercise

By exercising regularly, a person sheds fat and builds up lean muscle mass. Lean muscle burns more calories than a similar amount of fat, even when the person is at rest. Both cardio and weight training should be included in an exercise routine. Something as simple as taking the stairs instead of using an elevator or taking a brisk walk will help you boost your metabolism.

Eat Breakfast

It’s important to start off your day by eating something. If you make a point of eating in the morning, you will be giving your metabolism a boost that will carry you through your day. If you don’t have time or want to sit down to a large meal, try a smoothie. Some people on the go grab a cereal bar, a bagel, or a low-fat muffin. Add some cheese, a container of milk, and a piece of fruit for a balanced breakfast.

Cut Down on Sugar

Be aware that processed foods and soft drinks contain a large amount of sugar. Do choose raw foods more often. Keep in mind that carbohydrates keep your blood-sugar levels constant; refined sugars cause your blood-sugar levels to spike quickly and then drop off.

Eat Regularly

Instead of eating three large meals each day, do eat smaller meals more often. By adopting this tactic, you will give your body a steady supply of energy. You will also be less likely to start binge eating.

Drink Green Tea

Green tea is known to boost a person’s metabolism. This comforting drink does not flood the body with caffeine and can be enjoyed anytime.

Get Enough Rest

A lot of us don’t get enough rest at night. Try to go to bed at the same time each night and get up at the same time each morning. You need this time for your body to rest and repair itself. If you are tired, you are more likely to consume more sugar and caffeine.

Drink Water

Your body will work more efficiently if you are well hydrated. By consuming the recommended eight glasses of water per day, your kidneys will be working properly. Your liver can then focus on flushing fat from your body.

The secret to boosting your metabolism lies in adopting a healthy lifestyle. Eat well, exercise regularly, and get enough rest. If you do all these things, your metabolism will start to work at a higher efficiency, making it easier for you to lose weight and keep it off.

Rebecca Crystler is an experienced weight loss expert who has helped literally hundreds of overweight people get back into shape. If you want to learn much more about how to boost your metabolism and get your body back to its ideal weight, be sure to visit Rebecca's site Definitive Weight Loss for a whole lot of useful information on losing weight.

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posted by Cheryl Levesque @ 1:14 PM 0 comments

Health, Weight Loss and Bottled Water - Are You The Villiage Idiot?

By Adam Bauthues

If you are a sexy Hollywood star, chances are you have had your picture taken holding an equally sexy bottle of water, preferably with a really sensual sounding French name. If you are like the rest of us though you probably wonder what the big deal about bottled water is and how in the world the most abundant molecule on the face of the earth became so popular and expensive. The short answer to this question can be summed up in one word - Marketing.

Bottled water has been equated with beauty, health and sex appeal so why should we drink from our own tap at home and remain ugly, fat and disease ridden?

To make matters real easy for you I am just going to come right out and say it. Bottled water is a rip off and is the greatest con I have ever seen. It has to be one of the greatest "stupid human tricks" of the last decade.

It won't make you healthier than drinking tap water and it certainly will not make you more beautiful. Okay wait, maybe My Pet Rock was the biggest con, or maybe the fact that both the sender and receiver of a cell phone call pay the carrier takes the cake. Needless to say this brings up an important point for us all to remember. When it comes to our personal health, we cannot trust what we read in a magazine or what is the current fad.

As a fellow marketer I see how well bottled water has been presented to us all. The idea of purity is what sells well to us, especially when we are dealing with what goes into our bodies.

The problem is that the facts do not paint this picture. Most bottled water is of good quality, but to believe that bottled water companies are held to more stringent rules than your local water company is absurd and just plain false. When you go to your local grocery store and see a beautifully packaged bottle of water, complete with mountain springs and a "bottled at the source" label on it, you might be surprised to learn what the actual source really is.

water" is likely no more than a pretty name for a public water system. The source can be anything and just because it is bottled there, does not mean "there" comes with mountains, elk and eagles flying overhead. Seriously, do you think that a bunch of people are standing at the flowing spring filling and capping bottles, or running "big rig" bottling machines on the side of a mountain? Depending on the time of the year, a single company can bottle their water at numerous places and in many different ways, slap the same label on it, and even sell their water to other companies who slap their label on it.

Sadly, it is estimated that up to 40% of bottled water in the United States is no more than tap water ran through a few filters. This is something you can do for yourself at home and much cheaper. Hey, don't take my word for it though. You should always check out this information on your own time. You can start by visiting the National Resources Defense Council's latest findings regarding your drinking water and bottled water. I think you may be surprised at what you read.

So, what will it be? In regards to your health I say it is important to get the facts straight. It is way to easy to fall into an emotional trap and become swayed by what you read and see in the media, news, and on television. You could very easily equate losing weight, looking beautiful, and even being a good steward and environmental cadet with bottled water. This may sound crazy but I invite you to take a long and hard look at what you are being sold. The marketing and creation of the image is a very subtle process. In fact, the image is everything. The physical product itself is secondary, and in the case of bottled water it doesn't even exist!
Can anyone else spell Evian backwards?

Adam Bauthues has a passion and a love for personal development and health-related niche topics. His most recent website reviews and discusses the weight loss pill Proactol, and can be found at: http://www.ProactolExposed.com

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posted by Cheryl Levesque @ 1:24 PM 0 comments

High Protein Low Carb Diet

By Adriano Pozzi

High protein low carb diet by Dr. Atkins remains to be most likely one of the most accepted low carbohydrate, high protein diets on the market today. The popularity of this diet has helped spring a lot of similar diets who center on the matching workings of low carb diet.

Since there is a huge amount of information available about the protein high Atkins diet, all of that makes it simple to find resources and help, but can also sidetrack you. There are lots of Atkins books written and what is more, there are endless amounts of sites on the internet that present you with information, group support and tips.

On the other hand just about everyone has heard of high protein low carb diet and certainly has his or hers own belief on it. You must know that there are loads of mistaken beliefs around the world in relation to the character of the diet by Dr. Atkins, and you are going to, I am sure, need to stand up for your newly discovered eating system occasionally.

Tests have established that high protein low carb diet has many beneficial effects as well as produce noteworthy burning of fat without the need to restrict calories. Many people who take advantage of this kind of diet have for a long time been reporting this effect.

There are studies that show that low-carb eating enhances triglycerides, cuts down blood sugar for diabetics and people in early stages of diabetes and boosts positive cholesterol. Low carb, high protein regime has been constantly confirmed to improve insulin sensitivity, decrease blood pressure and bring down blood insulin levels.

Besides weight loss high protein low carb diet has other positive health effects. Several of these effects are additional energy, significantly reduced craving for sweets, improved attention, better temper and decrease of depression sort of symptoms.

Nonetheless, besides these and weight loss there are also a few benefits that are particular to the low carb diet by Dr. Atkins. If you have tried to lose weight with low fat diets in previous years you will get pleasure from eating all of those “forbidden foods” that once you could not even think off.

Cream, steak and butter are a regular piece of high protein low carb diet. You will without a doubt find it very pleasing to once again eat food that you like. People on Dr. Atkins diet are permitted to eat any number and sort of rich meats, oils, cheeses or fats.

Atkins diet is also easy to use, naturally there are several necessary food calculations that you are going to need to learn, but after that, you will be allowed to munch anything you want from the Atkins diet food listing.

Dr. Atkins furthermore highlighted the significance of finding your own individual carb level.

Various people have distinctive amount of carbohydrate tolerance. For the period of your continuing weight loss stage and pre-maintenance stage of the high protein low carb diet, you will ascertain your individual carbohydrate count that is going to help you establish your carb objective for life.

The negative part of this is that you will have to count carbs in everything you eat. This is necessary because you must be in no doubt that you are keeping within your individual carbohydrate boundary.

Also, there is the question of Induction, the most fervently argued about piece of the high protein low carb diet. Induction is difficult to go through if you have been on a diet that concentrates on sugar and carbohydrates. Besides that, great number of individuals check out Induction and wrongly think that this is the method that the whole diet is going to be. They quit before they even start the actual Atkins diet.

In some cases, although if it is not common, some people will experience a carb crash frequently on the 3rd and up to 5th day of the high protein low carb diet by Dr.Atkins. That kind of response is a effect of their body going through the ketosis phase or using fat as fuel as an alternative to carbohydrates. The feeling is short-lived, nevertheless loads of people have given up high protein low ca diets completely because of this minor accident.

Remember: No Ketosis - No Weight Loss! It is as simple as that!

Lots of individuals have lost weight this way, and generally, with the few trivial negative aspects considered, high protein low carb diet continues to be one of the most used weight loss methods because of one simple reason. It produces results!

Would you like to get more info about low carb Robert Atkins diet plan?

Click here: http://www.aboutatkinsdiet.i-wanna-know.com

Adriano Pozzi is the founder of About Atkins Diet website. You can discover lots of free low carb diet articles, tips and recipes at his Atkins diet website.

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posted by Cheryl Levesque @ 11:16 AM 0 comments

Five Tips on How to Eat Out and Still Lose Weight

By Robin Boddy

Going out to eat in a restaurant can be one of the most daunting experiences if you are trying to lose weight. However, it needn’t be. You can still enjoy a night out with your partner, or friends, and lose weight if you follow these five simple steps:

1. Be careful of what you drink.

Most people know that alcoholic drinks contain a lot of calories, but there are other drinks that you need to avoid too. Anything that is extremely sweet will undoubtedly contain sugar, and that is what turns to calories if you do not burn it off with plenty of exercise. Water is by far the best option, but you can also have it flavored with a little fresh lemon or lime juice. Not only is it low calorie, but it will also help refresh your palette between courses.

2. Choose your appetizer wisely.

Many appetizers may appear small, but they can be deceptively high in calories. Be aware of creamy sauces, or deep fried accompaniments. One of the best choices is soup, especially if it is a consommé or broth. Don’t go for the clam chowder or lobster bisque – even though seafood is extremely good for you, the cream-based soups are fatal for calorie counting. Ask for whole meal or granary bread, if you must have it with your soup, but don’t use butter. Breadsticks are by far the best choice. You can make one last much longer than a bread roll by breaking off a small piece at a time.

3. Pick lean meat, poultry or fish but watch the extras.

You may think that you have chosen your main course perfectly if you decide to order pork, chicken or white fish. You have also made sure that you have asked for it to be grilled, baked or broiled to remove the chance of any oil being used in the cooking. However, you didn’t consider the calorie content of the accompaniments. Having steamed seasonal vegetables and a baked potato is wonderful, but you will destroy all of your hard work if they are smothered in butter!

Also avoid any sauces, as the majority of those served with main courses are cream-based, and packed with calories. Fresh lemon and herbs make a wonderfully tasty and low calorie sauce, especially for chicken or fish.

4. Don’t blow it all on the dessert.

You have followed all of the rules throughout the meal, and then the desert trolley arrives. All of your efforts, up until that point, will have been for nothing if you choose the double chocolate gateau, with extra cream. Fresh fruit is the perfect option for a refreshing desert. Sorbets are also a great low calorie finish to a meal.

5. Enjoy the coffee, forget the liqueur.

A liqueur coffee may seem like a harmless treat at the end of a meal, but the alcohol and cream that it contains is full of calories. Traditional floater-style coffees also have extra sugar added to enable the cream to float on the top of the coffee. An espresso, or cappuccino made with low-fat milk will round off your meal perfectly and not add to your calorie count.

Of course, there are many more tips that you can use to be able to eat out and still lose weight.

If you would like to read more, then visit http://diet-weight-loss.best-info-on.com

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posted by Cheryl Levesque @ 4:27 PM 0 comments

Overeat This!

By Brian Balster

Does salad make you want to overeat? Do candies, breads, and other simple carbohydrates?
Think about this: why do you want to keep consuming an entire loaf of white bread, until you’re literally sick, yet with salad, you happily stop after a couple of bowls? What causes the bread craving? If salad is so good for you, why don’t you overeat it, too?

It’s called starvation. Not caloric starvation; nutrient starvation. White bread has only one nutrient: carbohydrates. Salads on the other hand have numerous nutrients: vitamins, minerals, live enzymes, fiber, protein, and so on.

Your stomach craves nutrients. So, when you eat a loaf of nutrient-starved bread, your stomach craves more food. Unfortunately, you misinterpret that hunger signal, and feed your stomach more of the same. What your stomach is really craving is more nutrients, more live enzymes, more cellular building blocks.

Overeating is simply your body’s way of saying: “I’m hungry for nutrients! Not that junk you usually put into my body. Give me the leafy greens and the bright red tomatoes, juicy oranges, and purple grapes.”

So, the next time you have a junk food craving, try eating an apple instead and see what happens. Often times, the combination of minerals, vitamins, enzymes, and fiber that make up whole foods satisfy your hunger. Great snacks include apples with peanut butter, celery with peanut butter, sauteed mushrooms with a scrambled egg, or just raw carrots and brocolli. By eating whole foods, we give our bodies the nutrients they're craving. So treat your body good.

Grab an apple today!

Brian Balster has been researching & writing about health & nutrition for years. He recommends Dr. Morter's AlkaLine products for improving one's health. Alka Slim (http://www.mortersupplements.com/alkaslim1.html) is great for losing weight. Alka Green (http://www.mortersupplements.com/alkagreen1.html) is great for alkalizing the body. And Trace Minerals for overall health (http://www.mortersupplements.com/traceminerals1.html).

Go to MorterSupplements.com to learn more.

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posted by Cheryl Levesque @ 9:43 AM 0 comments

Speeding Up Metabolism, Speeding Up Weight Loss

By Deon Plessis

Metabolism is arguably one of the most misunderstood concepts amongst the general public.

How often do you hear people saying things like 'she must have a high metabolism – that's why she can eat anything and still be so skinny.' Although this is not entirely wrong, it is important to understand what metabolism is and how it supports your body and how it works for you.

Metabolism is nothing but the natural process through which your body transforms food into energy. Food needs to be broken down for your body to be able to use it as energy. Speeding up your metabolism will obviously speed up the process at which your body converts food and stored fat into energy and consequently you ‘loose weight’.

The common misconception that so many people hold is that they are 'born' with either a high or a low metabolism. Your genetic make up accounts for only 5% of your metabolic rate. The rest of your metabolism is determined by none other than you. There are only two factors that can account for your metabolism. Speeding up metabolism needs to focus only on these two areas.

Although certain hereditary factors can play a role we will discard them for the sake of our discussion (it affects only a very small percentage of people anyway.)

1. What You Eat:Loosing weight is not rocket science. We all to often blame things that are outside of us for our weight problems, but the fact remains that it is all just YOU. To loose weight there are only two things that can possibly play a role. What you eat and how you exercise your body. Speeding up metabolism starts with your eating patterns.

Many people deprive themselves of food in a vain attempt to loose weight. This actually slows down your metabolism and consequently it slows down the tempo at which your body burns calories. The key is to eat more, but less. Metabolism is a bit like getting a big heavy stream train to move – getting it moving is the hard part and once it's got momentum it is much easier to keep it moving. By having three to five smaller meals throughout the day you will keep your metabolism high.

Binge eating and depriving yourself of food are the two big no-no's if you are trying to speed up metabolism for weight loss. It is important then to eat high energy foods to keep up your metabolism. Fresh fruit and vegetables are packed with energy and will go a long way in speeding up your metabolism. Eating more does not mean eating and snacking on junk food. You need to eat more quality food.

2. Exercise This is where most people 'bomb-out', but before you do, consider this. Your body was designed to move and to be active. Like anything in nature, if it's not used, it starts to deteriorate and being overweight is a nothing but a sign of deterioration. The reason why you always feel good after exercise is because the body releases hormones that only get released during exercise.

Your metabolism and the rate at which your body converts calories into energy is directly related to your body’s demand for energy. If your body does not require energy, the food will simply get stored as fat. When you increase the demand for energy you body will respond accordingly and increase your metabolism to meet this demand. Exercise is probably the easiest way to increase the demand and speed up your metabolism.

Speeding up metabolism by applying these two principles are often easier said than done. The cold hard truth however, is that this is all there is to it. To speed up your metabolism, either increase the demand through exercise or decrease the supply through what you eat.

Article by Deon Du PlessisIf you found this information useful and would like to learn more about how you can increase your metabolism, visit http://www.Sincere-Advice.Com/Metabolism.html for more information.

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posted by Cheryl Levesque @ 11:47 AM 0 comments

How To Avoid Weight Loss Supplement Scams

By Pauline Masale

With so many scams hitting us via media ads and spam email every day, it should come as no surprise that there are plenty of weight loss scams on the market today. Here are some tips to help you separate what is real from fiction when it comes to claims that a product will help you lose weight.

The first thing to keep in mind is that if it sounds too good to be true, chances are that it is exactly that. There is no such thing as a miracle weight loss treatment. You will not be able to pop a couple of pills and wake up in the morning with an overnight weight loss. Claims of instant or significant weight loss in a very short time is an obvious sign of a product that is making some mighty big leaps in order to make a spectacular statement. Don't pay attention to the parade of curvy females and six pack abs on the men that are presented along with the claims. There is much more here than meets the eye. Pass on any of these types of products and move on to something that is more realistic.

Another approach that is often taken is to get the endorsement of a physician of some sort for the product. Before you take the endorsement at face value, ask yourself a question. If this product is so good, then why does it not have the support of any national medical association?

You would think that if there were anything to the claims that at least one organization would step up to the plate and put their seal of approval on the use of this particular weight loss supplement. The recommendation of one doctor that you have never heard from before is not enough. Look for products that present some tangible evidence rather than a single questionable endorsement.

One very good rule of thumb is to discuss any and all products that purport to aid in the process of weight loss with your family physician. There are several good reasons for this. First of all, if there is any verifiable evidence to the claims made by the product, your doctor will either know about them or know where to check for them. You will get much better information from your doctor than from an email or an infomercial. Second, your doctor knows your current health situation and can recommend vitamins and other supplements that will give you what you need while you make changes in your eating habits and beef up your exercise program. Losing weight is something that needs to be done with an eye to your overall health, and with the right kind of nutrient support. You can get that from your doctor, but not from a faceless company with money for an impressive publicity campaign. Let your doctor have the final word on any weight loss supplement you take, and your chances for success are greatly improved.

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posted by Cheryl Levesque @ 1:21 PM 0 comments

It Can Actually Help You Lose Weight - The Benefits of Walking!

By Yuri Elkaim

With an increasingly aging population in North America, the need for a safe and effective exercise regime is needed. As the Baby Boomers approach the golden years high impact exercises like running have taken a back seat to other lower impact exercise modalities such as cycling and walking. The search for a low impact, effective, and health promoting workout can be found very easily by walking on a daily basis. As such, walking is now the most popular form of exercise among North Americans. It is a year-round, readily repeatable, self-reinforcing, habit-forming activity and the main option for increasing physical activity in sedentary populations. Walking is ideal as a gentle start-up for the sedentary, including the inactive, immobile elderly, bringing a bonus of independence and social well-being.

Walking is a rhythmic, dynamic, aerobic activity of large skeletal muscles that results in numerous benefits and minimal adverse effects. Walking, faster than customary, and regularly in sufficient quantity into the 'training zone' of over 70% of maximal heart rate, develops and sustains physical fitness.

Muscles of the legs, pelvis and lower trunk are strengthened and the flexibility of their joints preserved; as a result, posture and carriage may improve. Any amount of walking, and at any pace, expends energy and therefore the potential for long term weight control as a result of walking is present.

Dynamic aerobic exercise, as in walking, enhances a multitude of bodily processes that are inherent in skeletal muscle activity, including the metabolism of high density lipoproteins and insulin/glucose dynamics. Walking is also the most common weight-bearing activity, and there are indications at all ages of an increase in related bone strength. Walking is beneficial through engendering improved fitness and/or greater physiological activity and energy turnover.

There is, nevertheless, growing evidence of gains in the prevention of heart attack and reduction of total death rates, in the treatment of hypertension, intermittent claudications and musculoskeletal disorders, and in rehabilitation after heart attack and in chronic respiratory disease.

The following are some examples of the benefits of walking on a regular basis:

Benefits of regular walking while golfing
A study by Parkkari and colleagues investigated the potential health benefits of walking while playing 18 holes of golf among 55 sedentary men aged 48-64. After the 20-week study, the researchers found that the golfers (playing 2-3x/week) who walked while playing showed significant improvements in aerobic endurance and core endurance. In addition, they also found that walking favourably affected body composition, including reductions in weight of 1.4 kg, in waist circumference by 2.2 cm, and abdominal skin fold thickness by 2.2 cm. The golfers who walked also showed improved cholesterol and HDL/LDL levels in the blood.

Walking to prevent osteoporosis in the elderly
Because bone structure is maintained by the force of gravity (upright posture) and the lateral forces resulting from muscular contraction, weight bearing activities such as walking are better than cycling and swimming for maintaining spine and hip mineral integrity. Further, it may be safer to stay with a walking program since walking only produces forces up 1.5-2x body weight on each foot strike versus running which imposes forces of up to 3-4x body weight during each foot strike. As such, injuries are not as common in walking when compared to running.

Research has shown that as little as 2-3 hours of weight bearing exercise (ie. walking) per week may reduce the expected rate of bone mineral loss with age.

Walking to reduce cardiovascular events
Numerous studies have shown the benefits of walking in preventing cardiovascular disease. A 2002 study in the New England Journal of Medicine revealed that walking on a regular basis was associated with substantial reductions in the incidence of cardiovascular events among 73,743 postmenopausal women.

Other studies displaying the inverse relationship between walking and cardiovascular events are very common including a study by Rastogi and colleagues who showed that as much as 35-40 minutes per day of brisk walking was protective for coronary heart disease.

Walking for weight loss
As previously mentioned walking is a form of physical activity, and therefore burns calories.

Obviously, the amount of energy expenditure will depend on the nature and intensity of the exercise. It has been shown that for walking speeds of up to 3.5 mph the caloric expenditure is 0.77 kcal/kg/mile. Therefore, if you weigh 75 kg and walked at 4 mph, you would be burning 58 kcal/mile. Over 10 miles that would equate to 580 kcal. This number is roughly half of what you would burn if running at 7 mph.

Regardless of your speed, walking is ideal for burning fat since its intensity (<70% max) is in the zone in which fatty acids are the primary source of fuel. Again, fats are predominantly used as fuel during low-intensity, long-duration activities such as walking.

According the American College of Sports Medicine, a gradual progression is indicated from slow, to regular pace and on to 30-60 minutes of brisk (55-70% max HR) walking 3-5 days/week. These levels should achieve the major gains of activity and health-related fitness without adverse effects.

References: Parkkari, J. (2000). A controlled trial of health benefits of regular walking on a golf course. Am J Med, 109(2): 102-108. Smith, E & Gilligan, C. (1987). Effects of inactivity and exercise on bone. The Physician and Sportsmedicine, 15(11): 91-102. Manson, J. et al (2002). Walking compared with vigorous exercise for the prevention of cardiovascular events in women. N Eng J Med, 347: 716-725. Rastogi, T. (2004). Physical activity and risk of coronary heart disease in India. Int J Epidem, 33(4); 759-767. Howley, E. (1992). Health/Fitness Instructor’s Handbook, 2nd ed. Human Kinetics Publishing, Inc: Champaign, IL.

Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals the most innovative information, programs, and technologies to help reach their goals of physical and mental well being. He is a Certified Kinesiologist, Registered Holistic Nutritionist, former Professional Soccer Player, Head Strength & Conditioning Coach for the University of Toronto men’s soccer program, and regarded by many as Canada’s leading fitness expert.

You can join his wellness community at http://www.totalwellnessconsulting.ca and receive 2 FREE MP3 guided workouts, a 44 – page Willing Your Way to Wellness e-report, and a subscription to the highly acclaimed Liv Well and Weekly Wellness e-newsletters – All for FREE.
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posted by Cheryl Levesque @ 9:30 AM 0 comments

Losing Weight- Tips for Eating Out

By Waller Jamison

If you enjoy eating out but are trying to reduce your weight, tips on restaurant eating are an important weapon in your battle to stay on track.

Just because you are on a diet doesn’t mean that you have to avoid eating out or spending time with friends who may not be dieting. Naturally, you will be concerned about giving way to the temptation presented by all the delicious creamy sauces and rich desserts on offer, but with a little preparation, you should be able to have a good time and enjoy a tasty meal without indulging in too many extra calories.

So what is the solution? The first step is to have a say in which restaurant you go to if possible. If you know the place and they know you, it’s much easier to stick to a healthy eating plan. Most restaurants have something on the menu which suits dieters and you can ask to have certain dishes without the sauce or other ingredients which are not part of your diet. If you go to a particular restaurant on a regular basis, they’ll get to know your habits and you can order in advance if you require something more complex.

However, it isn’t always possible to choose where you are going to eat and so you should think in advance about what you might be able to eat. If you can get hold of a menu in advance, so much the better. Some restaurants post their menu online and others won’t mind if you ring up to ask if you can get a low fat option.

If you can’t find out what’s on the menu, it’s a good idea to make a list of foods you can eat without too much guilt, such as salads without dressing, chicken without skin or lean meats.

Another tactic is to focus on vegetables and perhaps have several side orders instead of a main course, or a small portion of meat, fish or chicken with several different vegetable dishes or a large salad.

Be careful with alcohol, which has quite a few calories and very little in the way of nutritional value. Also, too much of it makes you lose your self control and so you are much more likely to eat things you shouldn’t. One strategy is to drink water, but allow yourself one glass of wine at the end of the meal. That way you have something to look forward to and it’s much easier to start with water and finish with wine than the other way round. Avoid dessert or ask if you can have fresh fruit or fruit salad (without cream).

Eat properly at lunch time if going out in the evening, otherwise you’re likely to be ravenous and eat too much when out. You could have a healthy snack, for example a handful of walnuts, before you go out, as this will take the edge off your hunger and help you stay in control at the restaurant.

You can also allow yourself the occasional treat as this will make the diet less of a trial and as long as you don’t get carried away, shouldn’t make any difference to your weight loss. When trying to lose weight, tips like these can make it a lot easier to stay on a diet, while enjoying eating out

© Waller Jamison 2007
Kick start your weight loss with a New Weight Loss Strategy every week No time for exercise? Here are some Fat Burning Moves You Can Do at Your Desk

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posted by Cheryl Levesque @ 8:37 AM 0 comments

Super Foods for Weight Loss Part 1

By Waller Jamison

Many foods are being claimed as super foods for weight loss, due to the positive effect that they have on our health and their ability to help us shed the pounds. Not all of the foods which have these so-called powers are exotic or expensive, although some are new to us in the West.

Fruits and vegetables have long been recognized as having the ability to assist weight loss, mainly due to their high fiber content which means they help us to feel full. Leafy green vegetables are also full of nutrients, both vitamins and minerals and so should form a major part of you diet, both when losing weight and when maintaining it. They are also the most accessible super foods for weight loss, in terms of availability and price.

Protein is another super-food and it is the food group which will keep your blood sugar levels even for longest, which means you won't get hungry as quickly. Protein also offers staying power, and can boost your metabolism slightly in the process. You have to be careful which proteins you eat, and in what quantity, because like everything, if you eat more than you actually need, you'll end up putting on weight, instead of losing it. So be sure to eat lean meat and poultry without skin. And be careful with cheese as certain types have a very high fat content. It is also possible to find protein from plant sources, which have the advantage of a much lower fat content. You can find protein in soya beans and other soya products, such as tofu, and also in lentils, seeds and nuts. Beans have the added advantage of being full of fiber and so will also help you feel full.

Most of us are used to drinking green tea if we go to a Chinese restaurant, but scientists now believe that there are chemicals in green tea which stimulate the body to burn calories.

Salads, particularly if they contain lots of green vegetables are very low in calories and can fill you up. Just be careful when it comes to dressing - you can use lemon juice or balsamic vinegar as a substitute which will spice up the taste without piling on the calories. Low fat yogurt is a useful source of protein which can help keep hunger at bay if you feel peckish between meals.

Make sure you eat the sugar free type, preferably organic with active cultures, which are very good for the health of your digestive system. Omega 3 fatty acids are also important for a healthy heart and are another element in your diet which help keep blood sugar levels even and so aid weight loss. They are found in fish such as salmon, sardines, herrings and mackerel. So be sure to ad these super foods to you diet. Although super foods for weight loss are extremely beneficial additions to your diet, you must remember that they won't work magic and have to be eaten as part of a sensible weight loss program.

© Waller Jamison 2007

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posted by Cheryl Levesque @ 9:03 AM 0 comments

Meet Your Weight Loss Goals With Healthy Eating And Exercise

By Douglas Taylor

Losing weight is tough and keeping the pounds off is even harder. Many people would be very happy if they could just lose 10 pounds. You may have tried it all in your quest to lose weight.

There is a new fad diet coming out every time you check out at the grocery store trying to entice you. Losing weight boils down to just a few simple tasks. You can make it hard if you want to but the basics are not hard to understand.

If you want to take some weight off you need to eat healthy well-balanced meals and restrain yourself from overeating. For maximum results you will need to add in some sort of exercise program. This article will take a look at some of the simple everyday things you can do to lose weight.

Eating healthy well-balanced meals is one of the best things you can do for yourself. Not only are these types of dinners better for you they will help you melt the pounds away. Try eating more vegetables every time you can. Cutting back on fatty meat should help speed up your weight loss goals. You do not have to cut out your favorite foods just use common sense. If something you love is not helpful in you reaching your weight loss goals try to not eat this food so often.

Stopping yourself from overeating is harder than it sounds. It is all too easy to eat more than you intended to. Some good tips to help solve this problem are to eat and leave the dinner table.

Lounging around the table after you are done eating will only encourage you to eat more than you planned on. Start out with smaller portions and do not go back for more. If you think you are still hungry try waiting a few minutes before you go back for seconds. Most of the time if you wait you will find the hunger will leave you without eating any more.

Losing weight will often take exercise to complete the process. You will often find your weight loss goals slowing down if you do not exercise. By combining smart eating and exercise you will have a winning combination. Start slowly and do what you can do and increase the amount of working out as time goes by.

By sticking with the basics you can often find success even if the latest fad diet did not help you all that much. Stay with it and you can meet your weight loss goals with healthy eating and exercise.

For more diet tips try visiting http://www.lose-10-pounds.com where you will find tips, advice and resources about topics such as practical healthy eating advice

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posted by Cheryl Levesque @ 2:26 PM 0 comments

Weight Loss - Burn Fats and Build Muscle

Randy Sei

Weight Loss by burning fats is important to keep you healthy and looking good. If you are working in an office and do not have much time to exercise, you are likely to have excess fats. You need to burn the excess fats effectively and safely.

Two out of three of America’s adults—130 million people—are either overweight or obese, according to the Centers for Disease Control and Prevention. The nation spends upward of $100 billion annually on medical expenses related to obesity, poor nutrition and physical inactivity, according to the Department of Health and Human Services. If you are overweight or obese, carrying this extra weight puts you at risk for developing many diseases, especially heart disease, stroke, diabetes, high blood pressure and cancer. Losing this weight helps to prevent and control these diseases.

How Do You Know If You Are Overweight (or Underweight)?

* Use the BMI to assess overweight and obesity. Body weight alone can be used to follow weight loss, and to determine the effectiveness of therapy.

* The BMI to classify overweight and obesity and to estimate relative risk of disease compared to normal weight.

* The waist circumference should be used to assess abdominal fat content.

* “Overweight” is defined as having a body mass index (BMI) of between 25 and 29.9, and “obese” as having a BMI of 30 or higher.

If you are over weight, what can weight loss do for you?

Here are some of the advantages of weight loss if you are over weight.

* Weight loss to lower elevated blood pressure in overweight and obese persons with high blood pressure.

* Weight loss to lower elevated levels of total cholesterol, LDL-cholesterol, and triglycerides, and to raise low levels of HDL-cholesterol in overweight and obese persons with dyslipidemia.

* Weight loss to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes.

That being said, should you take drugs or supplements so that you can burn away your fats without much effort? My answer is NO. Unless proven that you are not able to burn away your fats through the natural way, you must not resort to taking drugs. Disregard what the manufacturers had claimed, the real side effects of these products are seldom known immediately. Often, it will be too late when it is known to you.

The fact is that there are natural and effective ways to burn fats. You can achieve that if you have selected carefully a good program to follow.

Randy Sei is the owner of http://www.superhealthtips.com You can find more details about how to burn fats fast and build muscle without using drugs from his web site.

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posted by Cheryl Levesque @ 10:01 AM 0 comments

Stop Eating Desserts, Try A Low Fat Dessert

By Frederik Deglande

What I really enjoy in a meal is the dessert.A coup of vanilla ice cream with strawberries, hot apple pie, chocolate.I bet you feel already hungry.But wait before you start running to the fridge to get yourself a fat dessert keep this in mind.A lot of desserts such as pie, cake , ice cream contain a lot of calories and you need to burn all these calories to lose weight If you have eaten a two bolls ice cream it will take you thirty minutes walking to burn these calories, is this really word the effort What you must do is eating low fat desserts, if you are overweighted you can still enjoy desserts but you need to know which dessert you can eat.

Delicious low fat desserts

- Fruit: Fruit is not only nice it is very healthy as well.Whether you’re trying to lose weight or not you have to eat at least 5 kinds of fruit in a day.One of my favourite desserts is a fruit salad with apples, mangoes, pineapple, oranges, cherries and pears. To make the dessert more attractive you can put the orange juice on your fruit salad. This is by far the healthiest low fat dessert you will find. I think you will agree with me if I say that this tip is not useful if you add cream or sugar on your fruit.

- Yoghurt: Every day I eat five hundred grams of yoghurt. And why not if you choose a low fat yoghurt it can’t hurt you. In your store you can find naturally yoghurts or mixed up with fruit.

- Dark chocolate: Eating chocolate is almost the same as having sex. You don’t to have ban chocolate in your life but change the milk chocolate into dark chocolate. It tastes a little bit bitter but you will enjoy it. Normal chocolate contains a lot milk, calories, dangerous fore someone trying to lose weight.Dark chocolate has a lot of anti-oxidants and contains less fat then the other chocolates.The best chocolate can be found in Belgium and Switzerland.

- Nuts: When I was a child and it was autumn we were very busy with looking for nuts
It is not a good idea to eat a lot of nuts as they are high in fat and in calories especially coconuts. But a study has found out that eating one and a half oz of nuts in a diet can reduce the risk heart disease.

Extra low fat dessert tips

- Try to make the desserts yourself, this way you know which ingredients the dessert involves.- There are a lot of desserts with ice cream, try them out but skip the ice cream and add yoghurt instead.- Use soy products: Soy products have a positive effect on your cholesterol level - Only use fresh fruit

You see when you are trying to lose weight you can still enjoy the finger things of life such as a low fat dessert

Stay away from my Weight loss and diet site.You won't pick up:

- Great articles about weight loss and diet

- A professional report about fat burning and diet scams

- Fruit tips to lose weight

-Don't click please http://weightloss-tip.blogspot.com( I have warned you)

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posted by Cheryl Levesque @ 10:03 AM 0 comments

5 Ways You Might Be Sabotaging Your Weight Loss

By Ian Mason

I want you to close your eyes and picture yourself looking at... yourself. Pretend you're watching a movie and you're the star. Once you've finished admiring yourself you're probably going to wonder why I want you to do this.

What you're looking at is your own worst enemy. If you could find a way to ignore yourself I guarantee that you would never quit any diet, workout routine, or health kick. You'd be fit as a fiddle and as strong as an Ox. Unfortunately, every human being comes equipped with the "annoying voice in the back of the head" (patent pending). You know the one- that nagging little voice that tempts you to enjoy that double chocolate cheesecake or skip your daily workout.
So how exactly MIGHT you be sabotaging your weight loss?

You overeat. Over consumption promotes weight gain. No matter how much you try to convince yourself, there is no good time to make a pit-stop at McDonald's for a "treat". The fact is that high-calorie, high-fat foods are the quickest way to sabotage your weight loss as well as introduce bad long-term diet trends.

You watch too much TV. Not that there's anything wrong with the television, but when you are watching TV you probably aren't doing anything else. All of the time that you spend sitting on your butt you could be out doing something physical to help facilitate your weight loss.

Now, if you must several hours of TV every night, why don't you invest in a treadmill and go for a jog while you are watching? This will kill two birds with one stone: you'll become more active and burn more calories, and you'll be able to watch TV in the process. It's win-win!

You rely on your car too much. What ever happened to walking or biking? Unless you need to travel a long distance there's no reason that you shouldn't able to throw on a pair of running shoes and walk there. Better yet, hop on the bike and time yourself. See what the quickest time you can produce is.

This type of activity is low exertion cardio that is beneficial to both your heart and your mind. Many studies have shown moderate physical exercise regulates the secretion of hormones that are known to exasperate stress. In other words, going for a walk a few times a week can reduce your stress.

You listen to your friends. Unless your friends are nutritionists, personal trainers, or doctors there is no reason that you should listen to every piece of advice that they throw at you.

Chances are good that know everything that they do anyway. Stick to your guns and never lose your motivation, no matter how many times your friends tell you that going for nightly walks won't help you lose weight.

You buy into the "fat" mentality. If you make excuses to get out of physical activity or a properly cooked meal then I don't know how you ever expect to lose any weight. As a matter of fact, don't be surprised when you start gaining weight. Cut the crap and come down to earth: losing weight takes time, patience, and self-control. Now put down the remote and go for a walk!

Learn how to stop yo-yo dieting and lose weight permanently at PhenForum.com, a resource for free tips on weight loss and diet supplements like phentramin.

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posted by Cheryl Levesque @ 11:16 AM 0 comments

Weight Loss - Easy Ways to Reduce Calories

By Waller Jamison

Easy weight loss is possible and is best achieved by making simple lifestyle changes. One of the quickest ways to do this is to is to find ways in which you can decrease your daily consumption of calories, without going hungry or severely restricting your diet.

If you are having problems maintaining weight loss, easy steps are what you need! First you need to assess what you are eating each day and identify the best areas in which you can cut back. Write down everything you eat for a week and then note all the items you eat or drink on a regular basis. Which of these are high in calories and could be replaced with a low calorie alternative?

Start with what you drink. Tea and coffee with milk or cream and sugar will add a lot of “invisible” calories to your diet. So try cutting back on the sugar – this is something you can do gradually, for example if you take two teaspoons per cup, cut back to one and then to a half for a few days before eliminating it altogether. If you have a very sweet tooth, you can use a sugar substitute, but bear in mind that these are not usually a healthy alternative. Another trick is to cut back on the number of cups of tea or coffee you drink by replacing every second cup with something else, such as a herbal tea which you can drink without milk or sugar or with plain water.

Many soft drinks are high in sugar content and if possible you should replace these with water or herbal drinks without sugar. Beware of fruit juices, which often have more calories than you might expect, but without the fibre content of the fruit itself. And products labeled fruit juice drink usually have added sugar – so watch out for the added word drink, which sounds so innocent.

This is a good point to introduce the concept of label reading, which will help you recognize hidden fats and sugars which find their way into so many of the foods we eat on a regular basis.

Even foods marked low fat may turn out to have as many calories per portion as the regular type. If you are tempted to buy low fat ice cream, for example, just take a look at the fat, sugar and calorie content of both low fat and regular and you may be surprised to find that there isn’t much difference. When you aren’t aware of this, it’s easy to eat larger amounts of the low fat variety and ending up eating more calories than if you’d had a normal sized portion of the regular ice cream.

If you are stuck in your attempts at weight loss easy ways to cut calories is an effective technique to get you back on track.

© Waller Jamison 2007
Make weight loss easy. Get Easy Weight Loss Tips in your inbox every week.

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posted by Cheryl Levesque @ 1:38 PM 0 comments

Herbal Remedies Can Help Solve Your Weight Problems

By Eliza Maledevic

Having battles with your weight problem? If you are eager to solve your problem, there are a lot of ways you can do, one of which is the use of herbal remedies.

Yes, you heard me right herbal remedies, there are a lot of people who trust herbal remedies with there problem, these can be weight problem, stress, headache, stomach ache and so on. A lot of people believe that herbal remedies can solve their problems effectively and with no hurtful side effects.

There are actually 1/3 of patients who uses herbal remedies with there problems, they rather use herbal remedies than prescribed medicines because they tend to avoid some risky side effects and prescribed medicines are more pricey than herbal remedies.

In losing weight, herbal remedies can be helpful; it will even solve your problem naturally. It can be through pill form or capsule. If ever, you have problem with swallowing pills, you can purchase herbal remedy through liquid form. But, you do not have to rely your weight lose on the herbal remedy you are taking. You have to help out as well to make it more effective and faster.

You can help out by maintaining a healthy diet. Watch what you eat. Lessen your carbs intake.

Eating right amount of fruits and vegetables can be healthy and helpful in losing weight.

You have to bear in mind that never starve yourself simply because you want to lose weight that will just affect your health, you can eat but eat rightly, choose the food that can give you the proper nutrients.
Another way is by exercising. You can build your muscle, which can burn the calories in your body by doing proper exercise. You can spend an hour each day exercising to be physically fit and healthy and can help you lose that unwanted weight.

If you want to make your losing weight faster and more effective, combine your herbal remedy with balance diet and exercise. In this way, you are assuring yourself to lose weight naturally and effectively.

Definitely, there are heaps of herbal remedies out in the market, but make sure you choose the right one for your problem. Better to look for herbal remedy that has certification in order to make sure that it is safe to use. You can purchase herbal remedies through store and even online. Internet is now the biggest and greatest source for any products and services. There are masses of websites that offers such products, so all you have to do is search for the website that can provide you your needs.

Indeed, herbal remedy, plus proper exercise and healthy diet are the best way you can do to lose weight. But consulting your doctor is also helpful. Better to tell your doctor about the herbal remedy. Do not be shy in telling it to your doctor, he or she can even approved it.

There are plenty of herbal remedies out there, so if you have weight problems, there a lot of choices you can choose from. But never forget to do balanced diet and proper exercise. These are helpful with your health as well.

Article Author Eliza Maledevic from.Jump2top.com, a SEO Company.Know more about Hoodia Gordinii at http://www.primeherbal.com/hoodia & http://www.hoodiastore.org

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posted by Cheryl Levesque @ 8:34 AM 0 comments

Finding A Safe Weight Loss Program

By S. Wagner

Let's face it, there are more weight loss programs to choose from both on and off the Internet.

Each one comes with its own claims of getting rid of your excess weight quickly. But how many of these programs actually work and the ones that do, how safe are they? Hopefully, the few tips that you'll be reading in this article will guide you to finding a weight loss program that is both safe and effective.

The first thing you need to understand is what safe weight loss is. Safe weight loss is composed of three factors; how much weight you lose, how quickly you lose the weight and by what method you use to lose the weight.

How much weight you lose should be no more than what brings you down to your "ideal" weight for your height, bone structure and age. How quickly you lose the weight should be no more than 1 to 2 pounds a week. People who lose weight too quickly risk, not only bodily harm, but in most cases they only gain the weight back just as fast. This is why most quick weight loss diets don't work. Finally, there is the method by which you choose to lose the weight. Diet pills are just plain dangerous because of all the side effects and potential health risks. Read my article on diet pills if you want to get all the facts.

Now that you understand the basics of what a safe weight loss program is, finding one is simply a matter of studying each program and reading what it has to say. A program that tells you that you can lose 10 pounds in 5 days is not a safe program, period. Forget about whether or not it works. Losing weight that quickly is dangerous. Also, a program that works by having you take some sort of weight loss pill, is also not safe. The basic way to lose weight, in spite of what you have been led to believe, is to simply eat less. Pills are not the answer.

Eventually, as you do your research, and weed out the programs that preach practices that I have outlined as being dangerous, you will find a program that makes sense. This is not rocket science. If a program makes claims that sound too good to be true, then most likely they are.

Take what you read with a grain of salt. Get the facts. Read what others have said about a particular program. Try to get your hands on unbiased reviews by people who are not trying to sell the program to you.

Finding a safe weight loss program is not hard. All you need to do is follow the few tips above and use a little common sense.

To YOUR Health,
Steve Wagner

If you're tired of weight loss programs that just don't work, please visit my site at http://www.natures-healing-remedies.com/ where you can get a free report on how the drug companies are killing us. Then, check out our products page and the top selling book "Burn The Fat, Feed The Muscle" and finally get rid of those pounds that just won't go away.

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posted by Cheryl Levesque @ 9:41 AM 0 comments

Do You Want 6-Pack Abs or a Trim Waistline?

By Yuri Elkaim

First, put the crunches on the back burner.

Doing endless amounts of crunches and sit-ups is not going to do anything for shedding fat from your waistline. Sure they will strengthen the rectus abdominis muscles (6-pack muscles, which is really an 8-pack) but they will do little, if anything, to bring those abdominals to the forefront of the layers of fat around your midsection.

Understand that what separates your muscles from your skin (and thus there visibility) is a layer of subcutaneous fat. In some people, this layer of fat is more pronounced than in others. Ultimately, to see any definition in your waist (or any other part of the body for that matter) you must ultimately strive to reduce your body fat.

Men will begin to see their 8-pack abdominal muscle once their percent body fat reaches below 10% or so. In women, body fat percentages in the 17-20% range will be conducive to seeing greater tone and definition.

Second, use more full-body functional movements By training movements, not just muscles, you will engage more musculature. When more muscle is involved in a given movement, you will burn more calories since more working muscles = more demanding work = more oxygen needed = more calories burned!

As such, incorporating full-body (or compound) movements is the most effective way to activate more muscle and thus burn more calories. Performing these types of exercises will also provide greater activation and stimulation of your muscles. Remember, the goal of any fat loss regime is to burn as many calories as possible during your workout (forget about the 'fat zone' and 'cardio zone').

Examples of full-body functional exercises include:
• Squats with Shoulder Press• Lunge Walks with Medicine Ball Choas• Step-ups with Lateral Raises• Push-ups with Knee Roll-ins (on stability ball)• Wall sits with Ball Squeeze and Lateral Raises

Third, interval and circuit train your butt off! Now, using these movements, perform them in a circuit like fashion. By limiting the amount of rest you give yourself between exercises and sets you will not allow your body to fully recover and thus burn more calories throughout your workout.

When doing your cardio workouts, opt for interval training more so than long duration - low intensity training. By repeatedly performing bouts of high intensity with bouts of lower intensity (eg. intervals), such as a sprint - jog combination, you allow your body to work at higher intensities for longer durations of time. End result - you burn more calories!

BURN MORE CALORIES = LOWER BODY FAT = TRIMMER WAISTLINE! Once you've lowered your body fat and lost some weight around your waist, then you can start focusing more on building your abs.

If you want the most efficient and cost effective method of trimming your waistline, then learn more about Fitter U. Now you can have a trainer on your mp3 player taking you through you workouts and making sure you hit your ultimate fitness goals!

Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals the most innovative information, programs, and technologies to help reach their goals of physical and mental well being. He is a Certified Kinesiologist, Registered Holistic Nutritionist, former Professional Soccer Player, Head Strength & Conditioning Coach for the University of Toronto men’s soccer program, and regarded by many as Canada’s leading fitness expert.

You can join his wellness community at http://www.totalwellnessconsulting.ca and receive 2 FREE MP3 guided workouts, a 44 – page Willing Your Way to Wellness e-report, and a subscription to the highly acclaimed Liv Well and Weekly Wellness e-newsletters – All for FREE.

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posted by Cheryl Levesque @ 9:36 AM 0 comments

Summer Weight Loss Secrets!

By Brian Bonito

Weight loss and warm weather, they’re synonymous. They go together like beautiful bodies and sunshine. Warm weather is just around the corner and you need to look your best. After all that’s what summer is for, to show off your body and soak up the golden sunshine. If you need to lose weight then you’ll need a few quick tips to get started.

Begin immediately. That’s right, time waits for nobody. If weight loss is your goal, serious weight loss, then no better time to begin than right now. It doesn’t take much, even if there’s still snow in your neck of the woods. Just pull that info-gadget that you bought way back when, out from under the bed and put it to use.

Or join a gym. In today’s climate most gyms are only a couple miles from any locale. If you happen to be a place where nothing is close. Then begin walking 30 minutes a day.

Second: shape-up your diet a little bit. That’s right, cut back on a few little things that you “know” are bad. Do not go crazy here. Just scale back a little at a time, knowing full well that just a little bit less is progress.

That’s your focus: make slow progress. You want to make sure that you are moving upward in your quest for summer weight loss. Nothing drastic, which is why you are starting now and not in the middle of summer, so you can be ready when the warm weather really hits.

Quick note: if you are reading this weight loss message in the midst of summer. Begin anyway and you’ll look great well before the New Year!

Now then, here’s one last doozy of a tip for maximum, summer weight loss: Treat your efforts with a sense of respect by making the weight loss activities you assign yourself, a top priority.

There is no sense in reading an article about weight loss, getting your happy-juices going, and then not taking action toward your true (deep down) desire.

Show respect for your plans by going for a short walk today. Then begin a small journal to write and record your weight loss plan. Review that plan daily, and use whatever you need to use to maintain your motivation. Summer is right around the corner.

Nothing will come to you. You must go to it. Summer weight loss is waiting for you. You only need to make a small commitment and then see that commitment through.

Get your FREE subscription to Underground Weight Loss VIDEOS. Plus a FREE copy of the “can’t miss” Fat-Slashing Power Formula: Weight Loss Secrets! Visit: Weight Loss Success

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posted by Cheryl Levesque @ 10:51 AM 0 comments

Get A Beach Body In 6 Weeks

By Matt Shuebrook

How would you like to get a beach body in 6 weeks?

Sounds wonderful doesn't it? Eat all the junk you want all winter and as soon as spring comes dedicate 6 weeks towards getting your body ready for the beach. What it takes to accomplish this goal is simple. However, doing what it takes to accomplish this goal will be hard.

Every successful physical workout is backed up by a successful mental workout. Without proper mental training you will fail in the gym, in your home, in your kitchen, or in the restaurant.

What you need to do is read aloud your goals, intentions, and reasons for these goals everyday.

You should also write them down and place them in key locations at your house, job, car, and other common places in which you will see them daily.

Moving on to the physical training..... Full body workouts will be the essential path towards building a beach body. The age of splitting muscle groups up is long gone. You are going to focus on doing exercises that engage multiple muscle groups simultaneously. The benefits from doing full body movements and full body workouts far outweigh the benefits of split body part workouts. In addition to having more benefits it is also safer.

Squat Jump

Instructions:
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

2) Arms should be in the "ready" position with elbows flexed at approximately 90°.

3) Lower body where thighs are parallel to ground.

4) Explode vertically and drive arms up.

5) Land on both feet and repeat.

6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

8 Count Body Builders

Instructions:
Start in a standing position and bend your knees and place your hands on the ground.

Extend your legs back into a push up position.

Bring your knees back in towards chest and stand back up.

This should be a continuous motion and be fluid.

Burpees

Instructions:
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.

2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.

3. Repeat for the required repetitions

Push ups with knee tuck

Instructions:
1. Start by getting in a push up position with your feet on top of a ball.

2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.

3. Return to the parallel position and repeat for the prescribed repetitions.

That was just 4 moves to help you get started with your summer swim suit six pack workout program. Remember that you must also eat right. It is a part of your mental training to stay committed to the 6 weeks to beach body program both in the gym and in the fridge. If you would like a full fledge fitness and nutrition plan simply go to http://www.jesusfitness.com/ to get your copy of the Christian's Guide to Maximal Weight Loss.

Want to Reprint this Article on How to Burn Tummy Fat?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

Author: Matt Shuebrook, CPT of Christian Health and Fitness Download Your Free Copy of The Christian's Guide to Maximal Weight Loss sample ebook at http://www.ChristianHealthandFitness.com

To download THOUSANDS of real workouts instantly go to http://www.FreeWorkOutPass.com For more great fitness tips from Matt Shuebrook go to http://www.MyPhiladelphiaFitnessExpert.com

Thanks and God Bless

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posted by Cheryl Levesque @ 12:17 PM 0 comments

Diets Work - Good News or Bad?

By Susan Derry

Dieting works. The truth is that controlling the amount and or type of food consumed does often lead to weight loss. So in essence dieting works—it leads to weight loss.

It does not seem to matter much which diet is chosen. And there is a huge array of diets to choose from. What matters is that you stick to the restrictions of the diet. If you stick to the diet, chances are good that you will lose weight.

It is also true, more 90% of the time, dieters find the excess weight quickly returns once they stop dieting. This is not particularly good news.

Who wants to be on a never-ending diet? Most people end up feeling deprived in one way or another. Either they cannot have the foods they crave and love, or they cannot eat when or how much they want. It is these feelings of being restricted and deprived that lead many to abandon their diets.

When it comes to eating habits, people are reluctant to change. They may realize that they are eating too much or eating the wrong foods, but they procrastinate doing anything about it. Their motto is tomorrow I will start eating better and taking care of myself.

Until suddenly it is only three months or worse yet one month until the wedding, reunion, or other event that they want to look fabulous for. Now they are susceptible to those fads and gimmicks that promise fast weight loss. And at times they will even succeed in losing weight for the event.

But looking good for that special day comes at a cost. Dieting can lead to a preoccupation with food. Feelings of being deprived can lead to binge eating. If your caloric intake is too low, your body will react by slowing your metabolism.

The cost is paid once the diet is over. Most dieters find, once they stop dieting, that they gain weight faster and easier than ever before. When you factor in multiple bouts of dieting you end up with an extremely frustrating cycle of weight loss and weight gain.

The real good news is that there is a way off the loss-gain roller coaster. There is a way to lose weight without the subsequent weight gain.

Even better, it is painless and does not require a great deal of time or money. What works most successfully for long-term weight loss, is resolving the issues that lead to struggles with weight in the first place.

Once these issues are resolved there is the hope of enjoying food for nourishment and pleasure, without using food to fill some void or satisfy emotional needs or cravings.

In the end even though dieting works; it is not worth the price it extracts from the dieter once the diet is over.

Susan Derry
Professional Counselor and Life Coach
RemainThin.com

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posted by Cheryl Levesque @ 1:11 PM 0 comments

Dieting – The First Fourteen Days

By Mike Taperell

As every dieter knows, the first two weeks are crucial for starting a diet. Get that right and your diet will run like clockwork, get it wrong, however, and your diet can fall as flat as a strawberry pancake.

The first problem you come across is the one of longing. It's hard not to be aware of all the things you used to eat before you began your diet and to long for the diet to end so that you can eat them again.

Then, of course, you start wondering if the diet is really right for you and if this is the right time to do it and, suddenly, right before your eyes, there are a thousand reasons why you shouldn't be dieting.

Does this sound familiar? Sadly, it's pattern that repeats itself again and again so is there a way to get through those first fourteen days and get your diet off to a flying start?

The key to setting out on the right road is organization. In order to succeed you have to be able to concentrate 100% on your diet and keep your mind from straying back to the pre-diet days.

To begin with, find a diet that has some structure and which tells you precisely what meals you will be eating each day. The diet must also make some sensible provision for snacks.

Now get a diary with plenty of space to write an entry for each day and begin to fill it out from morning when you get up, to evening when you go to bed.

Put in the meals that you will have and the snacks that you will eat and when you will eat them.

The idea is that once you start, you will have your day already planned for you and you can concentrate on ticking off the entries and not dwell on what you used to be doing and what you are missing out on eating.

Now add into the plan the things that you normally do each day. Maybe these are chores, times when you have to work or maybe these are fun items, but put in everything that occupies your time and that you do each day.

Of course, nothing in this life ever works to plan and so you will find that you have to adjust it to fit in with circumstances but having a plan will serve you well to begin.

Also it is useful to leave a few lines free at the end of each day so that you can add some comments.

Try to arrange it so that you have a definite routine that takes up the whole of your day. If you have a family and a house to look after that is not hard to accomplish but try also to allocate some fun things to do as well.

What you are aiming for is to create structure in your life which will ensure that each day has tasks that keep you busy and does not allow you to dwell on the diet and how your pattern of eating is so different from the days before the diet began.

Also, the work and fun tasks will give you something to look forward to and something that you can accomplish and feel good about. This will take your mind off dieting and not make it the most important thing in your life. If you have a computer, this sort of diary can be prepared easily and you can soon have a plan that you can print out.

When the day to begin your diet arrives, simply follow the plan making whatever changes need to be made as you go along. You will almost certainly find that you either have too little time to do what you want to do or, if you are lucky, that you have time over. Adjust the tasks to suit and if necessary make a set of new pages for the rest of the time.

It also helps if you add some comments at the end of each day on how you are feeling and how things are going. The act of honestly putting your feeling down in writing can help you cope with the strangeness and the sense of longing that the early days of a diet can produce.

Following a routine that is written down is often easier than drifting through the early stages of a diet and it enables you to fill each day and feel good about what you have accomplished without unnecessarily dwelling on what life was like in the past.

As the end of the period approaches, consider if you want to extend the diary into the next two week period or perhaps use a cut-down version. Remember that structuring your days adds meaning and purpose to life and can give you a feeling of stability which dieting often takes away.

Beginning a diet and getting established in a routine is hard but if you plan for the diet and plan out your days you can give yourself the start that will often carry you through those first two weeks and onwards to a satisfactory diet conclusion.

Mike Taperell is a nutritionist, researcher and prolific author who writes with great understanding and clarity about health and holistic matters. He is Chief Writer and a founder of http://www.healthandholistic.com a site containing a wealth of articles, information and advice on anti-aging, fitness, food and eating, reflexology, stress avoidance and weight loss.

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posted by Cheryl Levesque @ 9:45 AM 0 comments