You Only Need 30 Minutes Per Day to Lose Weight
By
Harrison LokeOne of the myth about losing weight is we need to exercise when we wake up until we go to bed. However, the truth is not the same.
I have been carrying out my lose weight program since last November and within 3 months, I managed to lose 20 pounds. There are no secret for my success. What I'm doing is control my diet and exercise. For my diet, I only eat something that is healthier such as whole grain food, vegetables, less oil in my food, eat on time etc. For my exercise, I only spend 4 days per week and each time it only takes me about 30 minutes.
Yes it only took me 30 minutes per day and I manage to lose my weight. The good news is I never gain back my weight even I go back to my old diet for 1 or 2 days. Now you understand that exercising to lose weight can be very simple and easy. We don't have to exercise for the whole day to keep our body fit. Just allocate 30 minutes per day and do this 3-4 days per week
is enough to see your weight going down.
Below are the workout routine I used to carry out every week and my weight is keeping down week after week:
Monday: Rest
Tuesday: Half-hour of exercising. (I only jog on my treadmill)
Wednesday: Half-hour of strength training such as squats, sit-ups, push-ups....
Thursday: Repeat Tuesday
Friday: Rest
Saturday: Rest
Sunday: Repeat Tuesday
PS: You can change the workout routine according to your daily time table. But you must commit to yourself to exercise at least 3 days per week.
As you can see, it really doesn't take you so much of time to exercise and lose weight. The point here is take action and you will lose weight. Of course, you must control your diet too. If you consume a lot of fast food or junk food after exercise, you will not be getting any results. You must learn how to eat healthier and do the exercise. If you can do this, you can lose weight, just like me.
If you are thinking that it is hard for you to go out for exercising, don't worry, you can get a exercise equipment and exercise at home. I do the same thing when I get started my lose weight program. You can read my article about
Treadmill VS Elliptical to choose the right equipment for yourself.
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Liquid Diet - Drink Yourself Thin
By
Gerd Van HassOne of the most popular diets as of late is the liquid diet. Although it sounds quite easy and straight forward that you simply drink liquids. It actually is a bit more complicated than that.
The reason for this is because it actually matters what liquids you consume during this diet. You cannot just drink anything and assume you will lose weight because it is in liquid form. For instance, you cannot drink chocolate milk all the time and expect to lose pounds. Instead, you will want to get your liquids through drinks that are full of natural and whole fruit smoothies and juices.
One of the main reasons why the liquid diet works so well at helping you lose weight is because you get so many of the recommended fruit and vegetable servings in one smoothie or juice drink. Only about 20 percent of Americans get this required number, so to be able to reach it with a drink or two is simple. In addition to getting the required serving of these products, you also are getting an abundance of vitamins, minerals and antioxidants. A beneficial side effect is that you are putting less of a strain on your digestive system because it simply has to digest liquid.
The reason this is such a great thing is because your body actually is able to absorb the nutrients it needs at a faster pace. Because regular food takes so long to digest, your body actually uses most of its energy just trying to digest food. As a result, much of the foods you eat do not get digested properly. Instead, they simply are put into storage, which then turns into fat overtime.
Sometimes even eating healthy food can result in stored fat because it is so difficult and time consuming on your body to digest it. A liquid diet avoids all this.
If you have been considering trying a liquid diet, there are a few ways to tell whether you are a good candidate. Because this diet can cause you to lose a lot of weight in a short period of time, it is better if you are overweight and can stand to lose several pounds. If you are looking to lose between five and ten pounds, this most likely is not for you. In addition, you want to be someone who can stick to the diet because you really only can consume liquids.
http://nutritionforus.net/A resource website to provide you with the information you need to make healthy living and eating choices for you and your family. Learn more about Health And Nutrition - visit Nutrition For Us and find out more.
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Burn Fat Quickly
By
A. J JamesThe body loves fat and given the choice it will store as much as it can to protect itself from starvation. It's almost working against us as what most people want is to burn as much fat as they possibly can, so it's a matter of mind versus body to achieve the result we want.
To get rid of fat quickly, is a process that requires a few disciplines, but that isn't to say it can't be done. In fact anyone who eats right and exercises will lose weight. But if you want to burn fat quickly then you need to do a couple of things well.
The secret to burning FAT is to shock the body into letting go of fat reserves, but this is an interesting concept as to shock is a relevant feature... how long does a shock work before the body adapts, because that's what the body does, it adapts.
So the first thing to do is to eat less, but to still maintain good levels of protein, fiber, fats and vitamins and minerals. If the body craves too many nutrients then it may increase the rate at which it retains fat.
Do not give it a reason to do this. Supplement with a multi-vitamin and omega 3 oil.
Then you must exercise. The trick with burning fat quickly is to not let you body adapt, so if you have 2 weeks or even 1 you must not repeat an exercise too often, otherwise the body will look to perform that exercise using as little calories as possible in the most efficient fashion. High intensity interval training is by far and way the best way to burn fat quickly, in fact HIIT as it is also known is extremely popular with athletes and professional sports people.
So mix up different cardiovascular exercise such as running, cycling and sport, with resistance training different body parts like legs, back, arms and chest.
Do not go running 7 days a week if you want to burn fat fast, unless you are a completely sedentary person, it won't be effective enough.
Next change your calorie intake, don't eat the same amount yesterday as you did today. Keep the body unsure as to what food to store and what to not.
Lastly to make sure your body doesn't crave a large meal, eat your largest meal of the day after resistance training as this is when it will need it the most and burn right through it. You'll satisfy the body that it's not starving and doesn't need to store fat.
Change it up, train right using HIIT and eat the right foods to burn fat quickly.
To learn more about the super effective
HIIT visit
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Discover the Secrets to Losing Weight After Childbirth
By
Don MeyerIt is a fact that most women gain weight during pregnancy. And right after giving birth, most women are eager to lose extra weight. But the problem is they don't know how and where to begin. Here are some proven tips to get back the body you had before pregnancy.
1) Don't start a diet immediately after childbirth. You must wait for at least two months before being on a diet because you still need the nutrition if you are breastfeeding your baby. It is important that you eat healthy for the first 3 months to allow your body to heal after delivery and to have enough energy to cope with the demands of a baby.
2) Breastfeeding will really help you lose weight faster. This is because your baby will consume your calorie excess while you feed him. If you are not increasing your calorie intake while breastfeeding, then you can lose about one pound a week.
3) Start eating smaller portions. Now that you have delivered, you don't need to eat for two anymore.
4) Be active. Go for a walk with your baby wherever and whenever you can. It will help you burn calories, increase your metabolism and reduce your stress level. Your walks should be 20-30 minutes long. Exercising is certainly a good option to lose weight. Walking, stationary cycling, and swimming are all good starter workouts.
If you have delivered by a Caesarean-section, exercise must be supervised and medically approved to assure that you do not do unnecessary damage to the surgery site. If the stitches have not healed yet, only walking and gentle stretches should be attempted. In all cases, you must wait until the doctor gives you the go-ahead.
5) Eat healthily. After delivering, it is important to make sure that you are maintaining a healthy diet. If you are breastfeeding, remember that everything you ingest ends up in your breast milk and is then passed on to your baby. Avoid eating junk food. Instead, eat fresh fruits and vegetables, nuts, fish and chicken. This change in your diet will increase the quality and quantity of your breast milk and will help you control your weight loss.
Avoid drinking sweetened drinks and alcohol. Water will be your best friend to lose weight. Because hydration is extremely important, particularly if breastfeeding, drink plenty of water. 8 glasses of water a day is what you should target. If you find water insipid, you can add a few drops of lemon in it. For a change of taste, you can drink soup. It is also excellent for your health.
6) Do not get discouraged. Remember that it took 9 months to gain all that weight, so it will not disappear in just a few days. As long as you make positive changes in your lifestyle by exercising and eating right, you will be able to lose a significant amount of weight, but it will take some time and efforts.
Don Meyer is the founder of My Rapid Fat Loss, where you can find out the latest information and hear the opinions of others on
weight loss, nutrition and living a healthy life style.
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Lose Weight With These Simple But Effective Steps
By
Ryan J. DercksLosing weight can be tricky for most people for mainly two reasons. The first is that most people looking to lose weight are bombarded with the wrong information. This information contradicts itself in most cases and are often just downright incorrect.
Secondly, you can almost be guaranteed there will be mindset issues when having to make a lifestyle change. You will have to say "No" sometimes when you want to "Yes" so bad. You will also have to ignore friends when they say "One more won't hurt"!
Weight Loss does not have to be an uphill battle. In fact, it is much easier to lose weight over a span of time and gradually than to try and lose "quick pounds" over night.
If you aim to just lose 2-4 pounds a week you will have much more success and will enjoy your diet at the same time.
In order to accomplish a 2-4 pound a week weight loss we will look at improving (NOT changing) your diet, exercise habits, and "flushing" your system of toxins.
Healthy Diet
The first thing is to remember the basics. Make sure to eat plenty fruits and veggies each week and you always drink at least a few glasses of water per day. Avoid sugars at first and swap out with a fruit. Also, make sure to avoid fruit juice and replace with water as fruit juice contains sugar and will hinder your weight loss.
Cook meats, fish and poultry in a non stick frying pan so you can avoid using butter or cooking oils. If you insist on fries (which I love), make them yourself and bake them instead of deep fry.
Trust me, they taste just as great and are much healthier for you.
Finally, try to eat small meals 6 times a day. I know I know who has time for that but it works. I lost 8 pounds my first week just by doing this trick so it works. I will tell you a secret. On Sunday, cook all your meals through Wednesday and on Wednesday night, cook all your meals through Friday. Saturday can be your "fun day" where you eat what you want but in moderation of course.
Exercise
Most people cringe at the even thought of exercise but you don't have to. To have an effective work you only need to do about 30 minutes a day 3-4 days a week. You do not have to join a gym or buy expensive equipment either. You will be amazed on what a $10 resistance band and a "ab ball" can do. Just make sure to avoid this major mistake that almost all people make. If you do 4 time a week, do 2 times with cardio (jumping jacks then right to treadmill or walk) and the other 2 days do the resistance training. Mixing this up will give you the best result. If you just do cardio, your body will not build any muscle which is very crucial in losing weight and burning calories.
Even doing a brisk walk on your lunch break or at the mall can be enough to get your heart rate up and burn calories. According to the Health Associations, walking is the best exercise to do since it burns the most fat and not just carbs.
More or less, that is all there is to it.
You do not have to go full bore with the diet and exercise. The most important thing you should get from this article is that you need to be consistent and stick with them. If you take days off or skip meals, you might as well not even try as you will not get results and you will give up in frustration. For more information on a complete outline and details you can check out
Fat Loss 4 Idiots which I have found to be the best program out there that gets the fastest results.
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Acai Berries - What Do Acai Berries Stand For?
By
Jack C ColemanWhat do you mean by acai berries? Acai berries are are found in the Amazonian Rain Forests of Brazil. They are very important for your health. Let us now discuss how they help us in maintaining a healthy body.
1. They Are Natural
The acai fruit is found deep in the confines of the Amazonian Rain Forests of Brazil. It is an exotic fruit which is mainly eaten by the local inhabitants. It is also known as the # 1 'super food' in the world.
2. It Is Highly Perishable
The acai fruit is highly perishable. This is one of the main reasons why the acai fruit cannot consumed in its original form. It is therefore blow dried and then converted into an edible product. The supplement is therefore available in the form of a pill, a drink, smoothies or powder.
3. It Is The '# 1 Super Food'
The acai berries are known as the '# 1 super food' in the world. They burn body fat at warp speed. As it is derived from the acai fruit, the supplement is completely natural and free from any harmful side effects. It is also a preferred food supplement amongst leading Hollywood celebrities. It has also been used successfully by millions of weight loss enthusiasts from all across the globe.
The acai berry supplement is essential if you want to loose weight at warp speed. It is completely natural. It is also considered essential for people who want to maintain a 'disease-free' body for the rest of their lives.
Grab your Free Trial packs of
Acai Berry and
Colon Cleanse TODAY. These Free Trial packs have been used successfully by millions of weight loss enthusiasts. They have also been recommended by Oprah Winfrey and Dr. Oz.
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How Many Calories Per Day to Lose Weight
By
Daniel StrusserHow Many Calories Per Day to Lose Weight? There are 3500 calories in 1 pound. In order to lose weight, you need to burn off an excess of 3500 calories. You can ensure weight loss by learning the information in this article.
How Many Calories Do I Need Each Day to Maintain My Current Weight? Special formulas to figure this out do exist, but a k factor of 10 to 12 can be used for a pretty accurate number. The k factor represents how many calories you need to maintain 1 pound of body weight. Use a k factor of 10 if you have a slow metabolism and 12 if you have a faster metabolism.
The idea here is to calculate how many calories you body needs to maintain it's current weight at rest. In other words, if you were to lay in your bed all day and do nothing, we are trying to figure out how many calories you body needs to sustain itself. When we figure out this value, we can then work on creating a sensible calorie deficit that will allow you to lose weight.
Example: Bob has a slow metabolism. He will be using a k factor of 10. Bob currently weights 200lbs. Bob will need 200lbs x 10 calories per pound = 2000 calories per day to maintain his weight of 200lbs at rest.
Knowing this Information, How Do I Lose Weight? Now that you know how many calories you need per day to maintain your current weight at rest, you can now structure a daily meal plan and exercise program to enhance weight loss.
If you are eating to maintain your weight at rest, any other activity you do throughout the day will burn off excess calories, which will eventually result in weight loss. Try eating 200 to 300 calories below your maintenance level and then add some exercise to your weekly schedule. You will start losing 1 to 2 pound of fat per week if you are consistent throughout.
http://www.bodycorestrength.com/ - Learn about Weight Loss and how to Build Muscle
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