Be Faithful To Your Personal Food Journal Daily For Impressive Fat Reduction

July 2, 2010 By Sarah Preston Leave a Comment

Have you ever been watching TV and reached into a bowl or box – and hit the bottom? It’s startling to realize that we just consumed hundreds. or even thousands. of calories – and we received no enjoyment from our eating. In fact, we don’t even remember all the calories we just sent down our throat. The only way to gain any control over our eating habits is to pay attention to what we’re actually consuming and a personal food journal is the best tool, because we obviously can’t rely on memory.

A food journal is just a tool to get us to our destination. But where do we want to go? We want to become conscious eaters who are always aware of what and how much we’re eating, without struggle or effort. We can’t change our eating habits until we become aware of them. But be warned that this isn’t easy so don’t become discouraged. We’re all busy people and it’s hard to stay focused on any one effort, no matter how worthy. Just keep in mind that losing weight or improving our health is so important that the effort is worth the struggle.

If you commit to keeping a food journal, be prepared for a struggle. Just as becoming aware of your eating isn’t easy, neither is revealing your habits to yourself by writing them down. There will be days when you fail and if you know that, you will be less likely to give up. Because make not mistake, there are multiple rewards for making this effort and persisting until you succeed.

1. Have you ever been around people who insist that they “eat like a bird” – yet you see them frequently gorging on rich, heavy meals and desserts. They may not be lying when they insist that they eat very little because they may be very unaware of what they’re actually doing. You are most likely the same. If you don’t understand why you’re overweight or why your cholesterol is too high or why you feel sluggish and bloated, then examining you actual habits, rather than what you think about them, may be very revealing. It’s worth finding out, isn’t it?

2. Lots of time we eat when we’re not hungry. There are a vast number of emotional reasons to stuff something in our mouths and these flimsy reasons range from deep depression (eating to ”feel better”) to the most joyous event that, naturally, calls for a food celebration. None of us wants to confess that we are emotional eaters, but keeping a food journal may well reveal these bad habits. Once we recognize that we’re misusing food, we can learn to deal with any emotional issues in a more constructive way.

3. When you clearly see what foods you’re eating, you will absolutely be able to make small changes that add up, over time, to major alterations in your habits. Perhaps you eat a lot of fruit that is canned or frozen with lots of sugar. You can experiment with using fruits that have no sugar and add a bit of stevia for sweetener. If that change is successful, try substituting brown rice for white, whole grain bread for white and using egg whites in your baking, rather than whole eggs. Don’t even try to make huge changes in your eating habits because you are almost certain to fail. Instead, try one small change at a time. Some will be successful and pleasing and some will not but this is the best way to succeed with any major changes in life – and eating habits ARE major!

4. It is very possible to be thin – and unhealthy. Someone who is stays thin by eating very little, yet what they eat is potato chips and cokes, is certain to be missing out on important nutrients provided by food. Constipation, for example, is a sure sign of a deficiency in both fiber and water. Those who eat only “whites” – whit rice, white bread, white pasta – and certain to have a deficiency in B vitamins. Many people think that taking vitamin pills means that they can ignore nutrition and eat anything they chose but this is false. Pills won’t make up for nutrient shortages.

If you’d truly like some changes in your life, commit to keeping a food journal for just one measly week. But here’s the catch … every time you miss a meal, start over. Continue until you have truly recorded all of your food for one week. This discipline, and the information you obtain from it, will enable you to make serious changes in your life.

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Warning! Lack Of Exercise Could Be Harmful To Your Heath

July 1, 2010 By Sheila Rankins Leave a Comment

You know it is bad when the Surgeon General issues a forewarning that lack of exercise is detrimental to your health. And that was back in ’96. Ever since then, the stats haven’t improved much, either: 25% of the American population is still sedentary and 60% don’t physical exercise regularly (Reference: http://www.cdc.gov).

For fitness oriented people, we could do worse than to follow the “hour-a-day” prescription outlined by the Surgeon General’s Healthy People Report. It is just a guideline, of course and, as you currently know, any amount of activity packed into your busy schedule is going to earn you healthy rewards. But you will find plenty of other reasons to exercise.

“If individuals exercised only moderately,” says Janet Kneiss, Physical Therapist, “there would be much less incidence of injury. The 15 or so people I see daily, who come in with back and neck problems, generally do not wish to exercise, they want a quick fix.”

The answer as she sees it?

“I think, if people could just reframe the concept of it [exercise] being so much work and concentrate more on the enjoyment of doing it, they would discover the experience much more positive.”

So, if physical exercise alone can keep you injury- and disease-free, how do you keep it from being simply another thing “to-do?” Here are a couple tips:

Do something you enjoy: This sounds incredibly easy, but it’s worth mentioning. As we’ve currently mentioned, most seasoned fitness buffs as well as neophytes will be the first to tell you: if you do something you appreciate, you will stick to it. What do you like to do? Walk? Run? Spin the treadmill while you are watching the tube? Or how about branching out and trying something unique and different like kick-boxing or martial arts? It’s an excellent thought to add variety; it will keep your exercise fresh and interesting.

“So, Laura, what’s the take home message?” you question. Never mind what everyone else is doing. Stay focused on you, doing what you appreciate and what is fun and exciting for you. Learn everything you can about health and fitness. Then, do the best you can. In doing so, you will be an inspiration for others. To summarize: A quote from one of my favorite inspirational writers Dr. Wayne Dyer, who says: “I do not want to be better than anybody, I just want to be better than I was yesterday.”

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How To Build Big Muscles – Three Measures To Hugeness

June 25, 2010 By Michael Bracken Leave a Comment

The correct way to build big muscles is the question on the mind of virtually every would be bodybuilder, especially when we are starting. The difficulty is that you can find so much confused claims out there that it’s tough to know where to turn or what to do. Check out the rest of this article to discover the correct way to build big muscles.

Step 1

Unless you have an extremely physical real job or something like that in your life, the probabilities are those to build your muscles you are going to get into some kind of regular weight lifting programme. There isn’t any known methodology the way to build giant muscles without a type of resistance. This isn’t as lengthy and exhausting as it seems, and once you start you will find that within a few weeks your workout is automated.

Step 2

Don’t let yourself plateau. When you first start working out, over the course of the first few weeks you will find you get a whole lot stronger than you were. This is due to asleep muscle fibers being awoken by the powerful stimulation. Lots of people get to this stage when they first learn how to build gigantic muscles, but then stop challenging themselves with the amount of weight they are lifting. If you don’t lift enough, you’ll hardly see any gains at all, so be sure you increase the weight as you get stronger.

Step 3

Remember the golden rule – If you want to learn how to build big muscles, lift heavy weights with low reps, and if you would like to add definition and tone to the muscle you have, lighter weights and more reps are the key. Just remember, next time you are at the gymnasium and you see people sweating over doing 15-20 reps, it may appear difficult but it will not make them any bigger.

Step 4

Add some variety. The human body is perfectly evolved, and so you will find that the same exercises all of the time are less strenuous for you, so you get less gain. This can truly difficulty your quest to find out how to build large muscles. This is due to certain parts of each muscle becoming stronger and so able to handle things more effectively. To fight this, mix it up a little , revolve your routine every couple of weeks so you can keep it all fresh and keep your muscles making a guess.

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How The Truth About Abs Can Help Me To Lose Weight

June 12, 2010 By Roy Adams Leave a Comment

Stop eating, stop gaining weight. It sounds logical, right? However this couldn’t be more wrong. When starting a diet, don’t eat less food but look for better foods to eat to lose weight. A handful of apples is infinitely better than a bagful of chips. And there are tons upon tons of other great foods for you to discover. So put down that cupcake and find out how to lose weight by eating right.

There are so many awesome foods that you may not know about and by mixing some of these into your diet and kicking others, like junk food and soda out, you’ll lose weight and be thinner in no time. Below are just a few great foods to eat to lose weight.

Avocado: Avocado is high in heart healthy fat and has a number of different vitamins like; B vitamins, vitamin E, vitamin K and fiber. Avocado has also been shown to lower bad cholesterol and raise good cholesterol. It can be eaten just by itself or used as a great topping for a salad.

Change your eating habits. Of course, along with the proper exercise to build muscles, you also have to change your eating habits to attain your goal of building muscles. Add more protein in your diet. Protein helps build muscles and they also allow your body to repair your muscle fibers after a strenuous exercise at the gym. Make sure you drink plenty of water. Water is essential to maintain a healthy body and attain your peak strength as well as your energy levels.

Popcorn: Air-popped corn is a whole grain food that is contains very little fat, calories and has no sugar. And it is also high in fiber. One serving of plain popcorn has two servings of whole grains but just 100 calories making is a great midday snack. By doing a little bit of research you can find other awesome foods to eat to lose weight. If you plan on starting or are on a diet plan speaking to a nutritionist if you can afford one is a good step in the right direction.

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Develop Upper Body Muscle Fast – Four Guidelines For Pecs Like The Pros

May 23, 2010 By Toby Carr Leave a Comment

Build chest muscle fast by following the tips we are going to give you in this post. Nothing will get you spotted and separate you from the average person more than having a muscular chest, so read on to discover how to build chest muscle fast.

Tip 1

Build chest muscle fast by working on the negative lifting phase too. Many folks think that the only part that counts is when you’re actually working to lift the weight, but the release phase is just about as important. Experience lifters and amateurs often make the mistake of letting gravity help them when lowering whatever weight they are lifting. This is a blunder, as if done properly the negative phase is tough, and you are missing out some urgent efforts. Do this part right and you really will build chest muscles fast?

Tip 2

Use dumbbells, not barbells. You can still get gains from barbells, and you can really do very well with only that to lift, but to get the very best, you need to get each pectoral muscle to work separately. TO build chest muscle fast, you want to appreciate that your body isn’t perfectly symmetrical, so if you lift a barbell you are really letting the stronger side do more work. Working each side separately with its own weight to carry will help you speed up your gains.

Tip 3

Begin to do some pull ups. Jaw ups are not essentially meant to work your chest, but if you do them with a wide grip, you will find that they really work the sides of your abdomen and the outside of your Pecs. If you do a few of these after doing your most important chest press exercises you’ll feel the burn and they will definitely build chest muscle fast. They will also help develop your spine and shoulders, helping you keep a balance with your swiftly developing chest.

Tip 4

Build chest muscle fast by getting into some combo sets. When you finish a group of bench presses or whatever, instead of waiting for your rest period like usual, get straight up and perform another related exercise – this works great with bench presses and then dips, or bench presses and wide-grip pull ups – you will truly feel the extra work and the gains can be phenomenal.

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The Easy Way To Build Lean Muscle Fast And Get The Body You Want!

May 22, 2010 By Austin Smith Leave a Comment

If you visit the gym and are involved with weight lifting, you might be curious about what tricks there are to develop muscle rapidly. Particularly with the summer around the corner, an increasing number of guys are wanting to build muscle and get in shape.

The good news is that there are particular steps you can use to jump-start your exercise program and start packing on lean muscle fast. Obviously it involves some dedication, but acquiring that perfect body is worth a bit of sweat don’t you agree?

Going to the gym at least 4 times each week is crucial to meeting your goals. Also, when you are at the gym keep your workout sessions to 50-60 minutes.

While you are lifting weights, always keep two important words in mind – “good form”! Don’t attempt to increase the weight you lift if it means that you sacrifice your form. To grow muscle fast, you must make sure you are targeting every muscle the right way. You must ensure you are isolating the muscle and using good form. Don’t stress about the fact that you might be lifting a touch less because you will get much better gains if you follow this advice.

It’s a wise idea to utilize a three day rotation for your workouts. Plan your routine so that you exercise each muscle group throughout the three days. This way you can exercise all major muscle group in just a three day period.

Obviously your diet plays a major role in your workout efforts. To keep your muscles well fed and ensure your metabolism is at the proper pace, take in six meals every day. Of these meals, three of them should be your typical ones and make the other three smaller meals that have roughly 250 calories in total.

Your muscles will also gain out of using a protein supplement to provide your body with the protein it needs to repair muscle. A protein powder is a great means to get pure protein and they are incredibly affordable these days.

Gaining muscle quickly and getting the perfect body fast is possible by being dedicated and observing the above advice.

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Why Work Harder When You Can Work Smarter with Kettlebell Workouts?

April 25, 2010 By Olivia Clarke Leave a Comment

In 1704, more than 300 years ago, the very first reference made to a kettlebell was in a Russian dictionary. So, we know that Russians have been using kettlebell workouts since at least the late 1600s. About 200 years after that first mention, the fitness magazine, “Hercules” published a story about the benefits of kettlebell workouts for weight loss. Today, as the word spreads about the benefits of the kettlebell, their popularity is growing, especially among serious athletes.

Meet The Kettlebell

Kettlebells come in a variety of sizes ranging from eight pounds up to 100 pounds and more. Originally made from solid cast iron, this unusual weight looks like a cannonball or a bowling ball with a curved handle attached to the top. Today some kettlebells can be purchased empty. By adding sand to the weight, you can have a variety of different weights to work with.

Excellent For Building Endurance and Real Strength

The purpose of using this type of weight in your workout is to increase your strength and endurance. They are excellent for building strength through the core muscles of the trunk. It is very important to have a strong mid-section in order to function at your best in everyday activities. A lack of strength in this area of your body leads to imbalance and diminished ability to perform common tasks without becoming overtired. But, it is not only the core that these weights strengthen. The arms and legs both get workouts because most of the moves require that the weight be lifted from the ground to shoulder height or overhead.

Lose Weight More Rapidly

In addition to strengthening your core, kettlebell workouts also have weight loss benefits. Adding these weights to an exercise regimen called Peripheral Heart Training, which is similar to circuit training, burns more fat in much less time. In Peripheral Heart Training, there are no rest periods between sets. The body does the workout faster and works 400% harder than a standard weight routine. A typical exercise routine can be done in about one hour.

Take Care When Working Out

Beginning kettlebell users should start with a kettlebell workout DVD to make sure that the moves are being done correctly and safely. These workouts involve swinging the kettlebell, which has the potential to slip out of your hand accidentally and hit a pet, child or other adult. This is why pets and children should not be allowed to roam around the room when a kettlebell workout is in progress. Exercisers should use caution and space themselves out to avoid being hit by a flying kettlebell if it accidentally escapes its user’s hand.

Increased Popularity Caused By The Kettlebell’s Fantastic Benefits

Today there are kettlebell associations, certified trainers and even gyms dedicated to using kettlebell workouts to maintain and improve fitness. Kettlebell workouts offer a unique form of training that is similar to, but unlike traditional weight training with barbells. While the barbell will build strength to the point of being able to bench press very heavy weights, they do not improve flexibility or overall fitness. A person who has worked out only with kettlebells, and not used barbells, will be able to easily bench press with heavy weights; however, the person who trains only with barbells probably will not be able to endure a workout with kettlebells at a weight he or she is used to lifting, as easily as the kettlebell-trained athlete.

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How About a Six Pack?

April 9, 2010 By Healthy Weight Loss Now Leave a Comment

Chances are you’ll look down at your body and are thinking to your self“I want a six pack” when you look at the excess belly fat. The muscular groupings that require firming will be the abdominal muscles or more popularly known as simply “abs”. Exercising the ab muscles will tone up and build the muscle groups. Males who are really enthusiastic to get a terrific physique will exercise his abdominals until they get a six pack.

The ab muscles protect the internal organs of the lower body and exercising this area will have you feeling better along with causing you to look healthy and well toned. Training this region is not going to demand any specific gym machines so you can work out within the comfort of your own home. It is nonetheless ideal to have some kind of exercise regime that you may stick to that’s been specially created to firm up the ab muscles.

Probably the most common and easy to perform lower abdominal exercise is the abdominal crunch. This is when you are lying flat on your back on the ground and you simply rise up in the direction of your bent legs and reach for the knees with your elbows. As you picture this exercise you may be believing that I am explaining a sit-up. Although very similar they aren’t the same exercise. A sit-up is where you raise your head in between your knees on each repetition. The abdominal crunch goes to the side making sure that your elbows touch your knees. It does not really matter which you are doing nevertheless it’s perhaps most effective to try and do the one that you find harder. This will likely ensure you are firming up muscle groups that you use least often.

Even though abdominal exercise equipment aren’t needed there are still lots of them available. Many are simply a waste of time and cash. Probably none of these are necessary but some of these are beneficial if you believe like you need to have one. Should you do buy a fitness piece of equipment be sure you try it out first. If they will not allow you to try them out inside the store then just go elsewhere. If you can feel your ab muscles being stretched then at the least it is doing something. It is recommended to browse testimonials about a product before you decide to invest in one to enable you to discover what individuals who have purchased them think about them. Amazon.com is a great place to read consumer testimonials plus they sell a large range of exercise products.

If it is weight loss you’re after then you have come to the wrong place as abs muscles workout routines develop and tone muscles instead of burning body fat. They are going to have negligible impact on burning off abdominal fat and therefore are next to worthless if your belly is overweight.

Filed Under Build Muscle, Exercise, Fitness, Muscle Toning

Diet or Exercise to Lose Stubborn Belly Fat?

April 7, 2010 By Healthy Weight Loss Now Leave a Comment

If you’re wondering which is most crucial – diet or activity – in order to reach your weightloss goals, this info will help you.

Here are some basics for successful weight and/or fat loss, and most specially stubborn belly fat!

Consider the follow study:

Researchers at the University of Illinois have looked at how moderate amounts of exercise (e.g., 30-45 minutes of walking, 5 days a week), as well as the particular foods one eats, influence the amount of inflammation present in visceral fat (aka “belly fat”).

Why?

Because belly fat is now seen as a increasing health risk , an indicator and contributor to “Syndrome X,” or metabolic syndrome. The risks of metabolic syndrome go far beyond a roll at your waist . ”Belly fat” is particularly alarming because it yields inflammatory molecules that enter the bloodstream and increase the risk of heart disease, high blood pressure, high cholesterol, and diabetes.

If you’re over 40, it’s time to get serious about reducing your abdominal fat. Not just for your belly , but to dramatically reduce your risk of chronic disease .

The study discovered that moderate activity can make the body more sensitive to insulin (insulin sensitivity), even without  an alteration in diet. (If the body’s cells are not sensitive to insulin, then sugar levels are not ordered as they should be.) Exercise was also found to decrease fat in the liver and decrease inflammation in the belly fat.

“Scientists now know that obesity is associated with a low-grade total-system inflammation. Obese people have higher levels of circulating inflammatory markers, such as C-reactive protein (CRP), which are produced and secreted by fat tissue. This inflammation then triggers the systemic diseases linked with metabolic syndrome, such as Type 2 diabetes and heart disease,” said Jeffrey Woods, a U of I professor of kinesiology and community health and faculty member in the U of I Division of Nutritional Sciences and the Integrative Immunology and Behavior Program.

The Illinois researchers, whose work was published recently in The American Journal of Physiology, Endocrinology and Metabolism, looked at the effects of both diet and exercise on inflammation of visceral fat in mice. Their study included a high-fat diet group to develop obesity. Six weeks into the study, mice were divided up either into a sedentary group, an exercise group, a low-fat diet group, or a group that participated in both exercise and the low-fat diet. The study was divided into 6- and 12-week increments so the scientists could examine both the short- and long-term effects of the interventions.

Interestingly, the results achieved by the combination exercise/diet group were not significantly better than those of the diet or exercise groups by themselves.

Perhaps even more surprising is the fact that the only truly significant increase in belly fat in the mice from 6 to 12 weeks was seen in the sedentary mice. This may suggest that exercise is an important lifestyle intervention that can help fight inflammation in the belly fat, even in the presence of a high-fat diet. The researchers stated that exercise could help prevent life-threatening diseases even in people with obesity, by decreasing inflammation.

A second study of sedentary older adults published in a recent issue of Brain, Behavior and Immunity (BBI) reinforced these findings.

In that 10-month study, one group of sedentary older adults participated in three 45- to 60-minute cardiovascular exercise sessions per week, while another group centered on exercises to improve non-cardiovascular flexibility and balance for 75 minutes twice a week.

“At the end of the study, the ‘cardio’ group had lower levels of C-reactive protein (CRP), less belly fat, and improved general fitness than the ‘flex’ group,” said Ph.D. candidate Vieira.

“The lower CRP levels were partially mediated by the reduction in torso fat,” she explained.

The take-home message here: Even if you’re having a hard time lowering the fat and calories in your diet, you can still improve your health and possibly lower belly fat with even moderate amounts of exercise. Regular physical activeness could also help you with stress reduction, which may further help lower your risk of disease and could also help you to cut back on the nervous eating we often do in response to stress.

Filed Under Build Muscle, Diet Tips, Diets, Exercise, Fitness, Healthy Eating, Weight Loss

Learn Quality Not Quantity For Workout

April 7, 2010 By Healthy Weight Loss Now Leave a Comment

You think there’s no room in your day for a quick workout. Think again, I might have a solution for you. I believe almost anyone can get away for a 10 min. period at some point during the day. You can talk about it in the weight loss forum.

The important thing is to decide on the most profitable movements to use that will get you the most bang for your buck. You’re going to find out that a quality routine can be done anywhere at any time even if you’re at home.

It used to be you needed an hour and a half to make you feel like you’ve worked your body. Things are different now. By the way all that zone stuff isn’t really valid either.

You’ll have to keep in mind that aerobics are not required to get a lean body.

Increasing the intensity of your workout can get you more benefit in a reduced period. Even if you do it during the commercials on TV, you can find six hundred second  to do something. You just have to look. A little time is worth rapid weight loss.

If you understand the thinking that supports leanness, you can see how it works. If you get your metabolism up you will use a larger calorie count during the day. Here you’ll see my secret quick workout which can revolutionize your life and your body.

Body weight series.

#1 The prisoner’s squat
#2 Push-ups
#3 Pull-ups/inverted bodymass rows

For each of these movements, get at least ten reps accomplished. Perform the series over and over for 10 minutes. Now, heres a super circuit that can be done with bells or your body for weight.
Once more these moves are going to be done all at once and no stopping until you’re through the list.

#1 Squat splits with dumbbells
#2 Declined pushups

Keep cycling through these until your ten minute period is exhausted. Do these regularly and you will lose 20 pounds.

Filed Under Build Muscle, Cardio, Exercise, Fitness, Muscle Toning, Uncategorized