Fat Burning Tips For Woman

Hormones can affect a womans body fat percentage in many different ways. The progesterone in a womans body can affect moods and appetite. Progesterone also causes sleepiness causing one to be less likely to exercise and start burning fat.

Pregnancy also has a major effect on the increase of body fat. Throughout a womans pregnancy the fat cells expand and multiply. Menopause can also affect a womans body fat. Women begin producing less estrogen as early as ten years before menopause starts. As menopause starts fat tends to increase around the mid section which increases risks for diseases such as heart disease.

Here are a few of my fat burning tips for women. Number one on my list is get moving whether it be a brisk walk or a jog make sure to work out for at least 30 minutes. Your body does not start burning fat until you have been exercising for 20 minutes. The second tip is to incorporate more raw veggies and fruits into your diet they have lots of nutrients and less calories. Stay away from fried foods they contain high amounts of fat and sodium which can cause you to become bloated. Drinking lots of water is also one of the best things you can do to burn fat. It rids the body of waste and cleans you out.

Having a cleaner body will improve digestion and increases ones energy level which causes the body to lose fat. As you can see these are all pretty simple steps and by putting them to use you will not only burn body fat but increase your health.

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Best Weight Loss Advice Youve Never Heard WebMD

Weight Loss Tip No. 1: Variety Is Overrated

Who hasnt heard the advice to "just take a bite of everything" if youre at a buffet?

But as it turns out, variety doesnt deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.

 "We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.

For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.

Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.

Weight Loss Tip No. 2: Have Barley for Breakfast

"Barley is the new oatmeal," says Jackson Blatner.

Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. Thats because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.

One caveat: "Buy hulled barely, not pearl barley," Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they cant vouch for the same effects for more processed forms, such as pearl barley.

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. "Then they are starving by mid-afternoon," she says.

A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.

Top your greens with a 3 oz piece of chicken breast, and youve added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, "Too much trouble!" and reach for chips  instead.

To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.

"They are already clean, chopped and ready to cook in the microwave,"* she says. "Its like having Rachael Ray in the freezer."

An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.

Weight Loss Tip No. 5: Make Yourself a Party Tray

The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site -- the kind you put on the buffet for weight-conscious guests. 

But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator. 

Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.

Weight Loss Tip No. 6: Turn Down the Thermostat

Spending time in a chilly house -- about 61 degrees Fahrenheit -- may boost the fat-burning power of the "brown fat" in your body.

Brown fat is considered "good" fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.

Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.

But Jackson Blatner cautions not to expect too much: "Its not going to be any kind of a miracle," she says. And beware if youre the type who eats more when you feel cold.

Weight Loss Tip No. 7: Downsize Your Dinnerware

Experts say theyve seen it again and again: The larger your plate, the more youre likely to put on it. So serving your meals on smaller plates can help you eat less.

But dont throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.

Weight Loss Tip No. 8: Go Out for Treats**

If youre the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Dont keep them in the house, but give yourself permission to go out and get them when you really need to.

Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.

"The more hassle tasty treats are, the less likely you are to eat them," says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients.  "Every Friday morning, try them on," she says.

Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.

 "If they are loose, you will say to yourself I am making progress, I am staying on track during the weekend, she says.

And if theyre snug? That will provide motivation to stick to your diet so theyll fit better next week, she says. 

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How to Reduce Weight in 2 Weeks Short List

For most of you the weight issues did not come overnight. It is a problem that builds up for years and years. Fixing this problem in just 2 weeks is not a realistic approach. Surely it is possible to reduce weight in 2 weeks. Just dont expect it to be 30 lbs or so. The main issue is to keep this weight off after you have lost it. So a better question would be: how to reduce weight in 2 weeks and keep it off.

I am not a big fan of the short "how to reduce weight in 2 weeks" list. To keep the weight off you need to change your lifestyle more than just follow a few tips. I have written articles about this but a lot of you like these short lists to get you started. So here I will list a few tips to help you on your weight loss journey.

How to reduce weight in 2 weeks?

• Drink lots of water during the day. If you deprive your body of water it will go into survival mode. This means it stores all the water it can around your ankles, hips and even your waist. Supply the body all the water it needs and these reserves are flushed and when your body trusts your water intake no more is stored. About 8 glasses a day is sufficient.


• Overeating is the worst thing to do when trying to lose weight. Some tips to stop you from overeating. Drink a glass of water before and/or during each meal. Chew your food better and eat slowly. Your body doesnt realize it had enough right away. This usually takes a couple of minutes and in this time you will overeat. By eating more slowly you will prevent this.


• Kick start your metabolism first thing in the morning. Eating breakfast and a morning exercise of about 30 minutes will do the trick.


• Stop drinking sodas and start drinking green tea. Sodas are just packed with sugars. These give you a short rush and after the rush your body wants a new sugar fix so to speak. Sugars are hard for the body to break down and are most likely stored as fat. Green tea on the other hand helps your body to burn of calories. A classical win-win situation.


• Make sure you have balanced meals throughout the day. Cut down on the carbohydrates and use more proteins. Eat lots of fruit and vegetables for your daily vitamin consumption.

There you have it, my short how to lose weight in 2 weeks list. These tips should help you lose some weight pretty quickly. Losing weight is not just something for the next 2 weeks; its a journey of a lifetime. To make the journey easier you good take some days off after you followed the tips for 2 or 3 weeks.

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Tips on Simple Diets That Enable Weight Reduction

People are more than ever, are looking for weight loss tips, on easy ways to lose weight, and want realistic weight loss advice.

In such a day and age, it really isnt surprising that 50% of all Americans are obese to some extent. Most of the people during this modern day time period possess stressful schedules, which result in sticking to a diet regiment not easy, and neither is trying to work out day in and day out.

Nevertheless, I am not saying that all expectations are lost. Here is some fundamental weight loss tips, that should help you shed off those excess lbs, when following Simple Diets, and applying exercise, in your goal to lose weight.

The initial piece of advice that you will be needing to consider, has to do with exercising. This realistic weight loss truth should be in any diet, much less an easy diet, all diets should include doing exercise.

Always have your physical workout first thing each morning when your stomach is still empty. There are plenty of diverse workout routines which you could experiment with, for example walking, or jogging, on the treadmill.

Another good idea on weight loss tips is running around your block a number of times, just ten minutes involving exercises, are all you have to have for you to burn off stored energy, specifically excess fat, if possible, you may also opt for longer workouts, if you feel comfortable exercising for longer periods.

Another most beneficial suggestion on weight loss tips, is that you ought to think about, or look closely at whenever you snack. You need to keep away from snacking late in the evening, as well as avoid eating all together a minimum of three hours prior to deciding to go to bed.

By doing this you can reduce all the actual calorie consumption you ingested prior to bed, instead of keeping these calories as excess fat when you go to bed, this particular easy action can result in unbelievable results for anybody who is seriously interested in applying it.

Third recommendation on weight loss tips, which you should think about, has anything to do with coffee, in the event you absolutely need to consume coffee, insure that it is black!
Extravagant coffee drinks, along with cream and sugar will be enjoyable, and delicious, yet they usually are also rich with calories. Basically just one of these bad boys, are going to blow any kind of diet program your on right out of the water.

A very good old fashioned cup of black coffee carries nearly no calories if any at all, therefore this will be clearly a significantly wiser alternative, and also while black coffee is definitely an acquired taste, youre going to get accustomed to it through time.

Next suggestion would be to split your current standard three meals each day into four to five scaled-down meals each day. A persons metabolic rate calls for regular fuel so that you can burn off fat.

In the event you supply it a number of smaller amounts each day, your metabolism will remain greater, considerably quicker, and will burn up much more calories ultimately.
Lastly, you need to reduce your carbohydrate take in, this will have a very large bearing, on just how rapidly you shed weight using Simple Diets.

Doing away with unneeded breads, pastas along with other starches, you will notice a significant change the next time that you step on your scale. Undertake this guidance and you will notice just what weight loss is all about.

Truth be told, there are simply no "Easy Diets" per say, however you will find these simple tips for weight loss, will aid you to lose weight.

Forget about those novelty Diet Programs and insane Starvation Eating Plans, and keep to the above mentioned Tips and Techniques instead.

Are you out of shape, a little heavier than you would like to be, or perhaps fitness has become to time consuming, and has turned into something more like work to you.

Then you will want to check out this fitness alternative, thats convenient, cost effective, cuts down on time constraints, and all from the comfort of your own home.

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Weightloss Diet Tips to Help You Slim Down

Many people are already aware that to lose weight is not an easy task. This is the reason why weightloss diet products are very popular. People are always looking for the easy way out. They want techniques that work but are easy to do and will not require much investment in terms of time and money. But the plain truth is that, weightloss requires a great amount of effort and commitment. It does not have to be hard but there are no effortless methods either. If you really want results that will last, you need to make some concrete changes in your lifestyle.

Below are some weightloss diet tips that can help you slim down for sure. By following at least one of the tips below, you will definitely see positive results in your body and in your health.

1. Drink plenty of water.
Many people think that weightloss is all about elimination but there is one thing that you should be taking more if you want to shed off some pounds and that is water. Drinking water does not only replenish your system with much needed fluid, it can also help you cleanse your body of toxins including fat. By drinking a glass of water before meals, you will feel full faster and can therefore avoid overeating. You should drink at least 8 glasses of water everyday, more if you are living an active lifestyle.

2. Get enough rest.
 Many people would think that losing weight is all about being active all the time. What they do not know is that getting enough rest can also help people lose weight. If you are not getting enough rest, particularly sleep, your bodys metabolism slows down. You need to have a revved up metabolism in order to burn fat. It is also during resting periods when the muscles of the body grows. If you are working out, you need to rest for at least a day in between sessions to ensure proper muscle growth. Recent studies have shown that having more muscles can help people lose weight.

3. Do not deprive yourself.
 Self derivation can actually be detrimental because it can lead to food binges. You can still eat foods that are generally considered as unhealthy but in moderate portions so as not to have the feeling of deprivation.

By incorporating these tips in your daily life, you will surely notice a change in your body and overall health.

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Amazing Weight Loss Tips Be Careful When You Eat

Food cravings may be the "voice associated with nature" stating in order to all of us which meals is needed. Theres absolutely no additional accurate manual regarding whenever to consume. The actual time, the actual chronic dinner period, and so on., arent accurate instructions.

Even though real food cravings is really a mouth area as well as neck feeling as well as is dependent on a real physical requirement for meals, muscle contractions from the belly go with food cravings and therefore are believed through physiologists, to provide increase towards the food cravings feeling.

Carlson, from the Chi town College, discovered which inside a guy who was simply going on a fast fourteen days, these types of gastric "hunger" contractions hadnt reduced, even though there is absolutely no desire to have meals. Exactly the same may be seen in creatures. Indeed these types of contractions are noticed to improve but these people perform not really create the feeling associated with food cravings. I dont think about these types of so-called "hunger-contractions" because the reason for food cravings. Actual food cravings is really a mouth area as well as neck feeling.

However theres a distinction in between food cravings as well as whats known as urge for food. Urge for food is really a fake food cravings, the beast associated with routine as well as farming, as well as might be because of anyone associated with numerous points; like the appearance from the chronic dinner period, the actual view, flavor, or even odor associated with meals, condiments as well as seasonings, as well as the idea of meals. In a few unhealthy says theres a good nearly continuous as well as insatiable urge for food. Not one of those points may excite accurate food cravings; with regard to, this particular arrives just if you find a real requirement for meals.

You can come with an urge for food with regard to cigarettes, espresso, teas, opium, alcoholic beverages, and so on., however he is able to in no way end up being starving with regard to these types of, given that they function absolutely no actual physical require.

Urge for food is usually along with a gnawing or even "all gone" feeling within the belly, or perhaps a common feeling associated with weak point; presently there might even end up being psychological depressive disorders. This kind of signs and symptoms generally fit in with the actual unhealthy belly of the glutton and can perish in the event that their own proprietor may avoid consuming for some times. Theyre briefly happy through consuming which results in the concept which it had been meals which was required. However this kind of feelings as well as emotions dont go with accurate food cravings. In accurate food cravings the first is unaware he includes a belly with this, such as desire, is really a mouth area as well as neck feeling. Actual food cravings occurs automatically, thats with no company associated with a few exterior element, and it is along with a "watering from the mouth" as well as generally with a mindful desire to have a few specific meals.

Doctor. Gibson states which, "The situation referred to as urge for food,... using its supply as well as middle within anxious wish, and it is purpose within self-indulgence, is really a simple parasite upon existence, giving upon its host--the guy himself--whose misdirected creativity invitations this in to their own essential home; whilst food cravings, about the additional hands, may be the unique, constitutional prompter for that cell-world phoning with regard to way to give you the accurate require as well as essentials associated with males bodily character.

... Urge for food doesnt convey the requirements, however the desires; not really what we should truly require, however what we should believe we want. It is actually creativity operating huge range, fashioning from the gluttonous avarice a good insatiable vampire that develops with this desires, as well as raises its energy till lastly this eliminates all of us unless of course all of us figure out in order to destroy this.... So long as the interest is actually soaked up within the joys from the desk, within the satisfaction associated with consuming because of its personal benefit, as well as within the intro associated with brand new combos to create regarding revitalizing results, were growing the actual energy in our urge for food in the cost in our food cravings. inch

The actual starving individual has the capacity to consume as well as thrive on the brown crust area associated with dried out breads; he or she that offers just a good urge for food should have their meals experienced as well as spiced prior to he or she may appreciate it. A gourmand has the capacity to have a delicious dinner when there is adequate flavoring in order to create their experienced urge for food as well as excite their palsied flavor. Hed end up being much better away in the event that hed watch for the actual appearance associated with food cravings prior to consuming.

There isnt any question from the reality associated with Doctor. Geo. UTES. Wegers believed which "appetite contractions within the belly in many cases are fired up through clairvoyant says, because affected through the sensory faculties. inch Urge for food contractions therefore turned on, tend to be associated with unique benefit within processing meals when they tend to be super-added in order to preexisting food cravings contractions. We all know these clairvoyant says improve the actual circulation from the digestive system juices--make the actual belly "water" along with the mouth--and improve digestive function.

Doctor. Claunch states, "the distinction in between accurate food cravings as well as fake wanting might be decided the following: whenever starving as well as comfy its accurate food cravings. Whenever starving as well as unpleasant its fake wanting. Whenever a ill individual misses the normal dinner, he or she will get fragile prior to he or she will get starving. Whenever a wholesome individual misses the normal dinner, he or she will get starving prior to he or she will get fragile. inch
If all of us adhere to the actual guideline to consume only if genuinely starving, people who find themselves "hungry" however fragile as well as unpleasant might quick till comfort and ease as well as power came back. Going on a fast might turn out to be probably the most typical methods within our life, a minimum of, till all of us learn how to reside as well as consume to maintain nicely and therefore get rid of the requirement with regard to going on a fast.

You will find people who are usually consuming as well as usually "hungry. inch These people error the dark discomfort from the belly with regard to food cravings. These folks possess not really discovered to tell apart in between an ordinary need with regard to meals along with a sign associated with illness. These people error the actual evidences associated with persistent gastritis or even associated with gastric neurosis with regard to food cravings.

Food cravings, because formerly stated, may be the insistent need with regard to meals which occurs from physical requirement for nutrition. Urge for food, about the additional hands, is really a food craving which can be caused by a number of different outdoors elements working with the thoughts as well as sensory faculties. Something that may excite a good urge for food may motivate someone to consume, whether there is a good real requirement for meals.

Food cravings might be happy as well as urge for food nevertheless continue, the not really uncommon point. The numerous program meals, along with every thing particularly ready to attract the actual flavor as well as odor, tend to be smartly designed to maintain in existence urge for food, lengthy following food cravings may be appeased. Absolutely no guy is actually actually starving whenever he or she gets to the actual treat, therefore generally offered following a numerous program supper. Couple of, although stuffed in order to repletion as well as perhaps unpleasant within the belly, actually wont consume the actual treat.

It is particularly ready to attract urge for food. This kind of consuming always as well as undoubtedly results in eating too much as well as illness. As well numerous content articles associated with meals in a dinner overstimulate as well as stimulate eating too much. Food cravings and also the feeling associated with flavor would be the just instructions regarding the amount as well as personality associated with meals needed. If all of us consume whenever we arent starving, and when the actual sensitive sensibilities associated with flavor happen to be dulled as well as deadened through gluttonous luxury as well as through condiments, spices or herbs, alcoholic beverages, and so on., this stops to become a dependable manual.

The actual unperverted impulse associated with food cravings demands the majority of keenly the meals thats the majority of required through the entire body and also the unperverted flavor derives probably the most enjoyment as well as fulfillment from the meals or even meals required, and you will be happy whenever we possess eaten adequate associated with this kind of meals or even meals to provide the actual systems requirements. However, in the event that weve been within the routine associated with crowding the actual belly if you find absolutely no need with regard to meals, simply because its dinner period, or even simply because a doctor purchased this, as well as we all know absolutely no additional sign which sufficient meals may be eaten, compared to how the belly holds forget about, were going with regard to catastrophe.

The actual living of the organic need with regard to meals signifies which meals is needed through the entire body which the actual internal organs from the entire body are prepared to get as well as absorb this. Consuming if you find virtually no time, or even like a interpersonal responsibility, or even simply because you have had the opportunity in order to promote a good urge for food, is really a incorrect towards the entire body. Both high quality as well as amount, and also the rate of recurrence associated with foods ought to be controlled through the guidelines associated with cleanliness instead of through individuals associated with manners as well as comfort.

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Is Your Kettle Poisoning You

In light of recent research that shows overweight women with PCOS have higher levels of BPA in their blood than overweight women without PCOS, I thought I should bring to fore one of the hidden sources of BPA commonly found in our kitchens. Im talking about electric plastic kettles. Could they be contributing to the BPA burden in women with PCOS?

Its common knowledge that some plastics leech into food particularly when heated or when they come in contact with acidic or oily foods. So, imagine drinking several cups of tea a day using water thats heated in a plastic kettle. Perhaps youve decided to up your green tea intake because you read it contains beneficial phenols, or even spearmint tea because it helps lowers testosterone levels. But then you stopped because it wasnt working or your symptoms actually worsened.

Sometimes when women with PCOS say a particular lifestyle change or dietary modification doesnt work,  its important to examine why and investigate possible saboteurs rather than throwing it away entirely. In this case the saboteur would be boiling the water used to drink said teas in plastic kettles that leach BPA. 

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Can I Lose Weight in a Week

The clock is ticking! I have an important date in a week and Im nervous! Can I lose weight in a week?
Have you ever been in that situation? I have and its no fun. But there is hope, especially if youre truly committed and willing to work for it. A hot dates a good motivator, so lets see how serious you are, lets see if you can lose weight in a week!

The trick involves two basic things. For most people, if you really want to lose weight in a week, you need to decrease your caloric intake and increase you metabolism.

Yes, youve heard it before, eat less and exercise more. But if youre in reasonable condition, and you can hit it hard, with a little rigorous exercise, you really can lose weight in a week.

I have to admit, the fastest way Ive done it is using a low-carb diet. With this system, I didnt actually reduce the amount of calories I took in, but I did shift my metabolism by cutting out carbs. This causes your body to start burning fat. A low-carb diet can do that in pretty fast. Ive done it a few times and the metabolic shift usually happens after about three days of eating less than 20 grams of carbohydrates a day.

I was able to kick that rapid weight loss into high gear with exercise. Ive tested this, done it without exercise and with exercise. Ive even tested it with moderate exercise compared to rigorous exercise.
But low-carb diets are controversial. They have worked for me, and Ive been able to lose weight even faster when I did some fairly rigorous cardio exercise, like running four miles three or four times a week, or biking. Its cool, kind of like turbo-charging your weight loss!

You never go hungry with a low-carb diet, but there are side effects, like bad breath. And Ive never been able to keep the weight off for more than a year because I always go back to my old eating habits (not to mention beer).

If you dont want to go the low-carb diet route, just reduce your calories to 800 or 1,000 a day. Then exercise a lot! Rigorous cardio exercise will boost your metabolism and burn fat. It also adjusts your resting metabolism so your system is more inclined to burn calories even when youre not exercising.
One diet commonly mentioned for rapid weight loss is Fat Loss 4 Idiots. We have a review of this diet, along with four more at our weight loss site. Follow the link below to find those reviews and more ideas on how you can lose weight in a week.

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Best of the Easy Weight Loss Tips

In todays world, it really isnt a surprise that more than half of all Americans are actually overweight or even clinically obese. Most people in this day and age have frantic and busy existences, meaning that following a diet religiously is not easy, and neither is attempting to fit in some exercise regularly. Nonetheless, this does not have to mean that all hope should be abandoned. Here are some essential tips that might just help you blast away those unwanted pounds by choosing some easy dieting ploys and implementing exercise in your life.

First off a piece of advice that you need to consider relates to taking exercise. Indeed almost any dietary program, especially an easy diet, should include exercising. Note that you ought to always plan your physical workout to be the first thing you do before eating any food. For example there are several different styles of exercise that you might try such as walking on a treadmill, or strolling briskly around the local park for 20 minutes. As little as ten to twenty minutes of exercise is all you require to use some of that stored energy - which is naturally stored around the body as fat. Of course you can exercise for longer if you feel comfortable exercising, and you feel okay doing so - but dont be tempted to do more than you should.

The next most useful tip that you should consider is to take care about when, and if, you snack. So you should not start eating snack foods late at night. In fact stop eating all together 3 or 4 hours prior to going to bed. This helps your digestion to do the bulk of its work and lets your metabolism start to slow. This one step can have incredible results if you are diligent about doing it as it will assist with fat loss, sleep quality, and overall wellness.

The third suggestion that you ought take under advisement is all about coffee. If you really cant give up on coffee, then make it black! Fancy coffee drinks full of cream and sugar are perhaps your favorite and tasty, but they are also too high on calories. Just one of these so-called treats will blow up your hopes of successful easy dieting. A good old simple cup of black coffee has as good as zero calories, so this is clearly a much better choice: fair enough, black coffee is an acquired taste, but you will become accustomed to it after a few cups.

A fourth tip: break your regular three meals a day into four to six down-sized meals. For best performance your metabolism requires constant fuel in order to burn fat. If you give it several smaller amounts throughout the day, your metabolism will keep operating more efficiently, work faster and will utilize energy that will further assist your fat loss goals.

One more idea, you should reduce your carbohydrate intake. This will have a distinct impact on how fast you lose fat when sticking to simple, easy diets. By cutting out unnecessary pastas, breads and other starches, you will observe an impressive difference next time that you weigh yourself on your regular scale. Take this advice and youll finally begin to shed those pounds.
In all honesty there are no totally "easy diets" per se, but there are easy tips and tricks that will help you successfully lose weight. Forget those stupid fad diets and follow the aforementioned tips and hints instead.

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5 Foods That Kill Fertility

Eating the right foods is essential to fertility, but these wont do any good if you keep on eating foods that damage your chances of pregnancy. Conceiving is a delicate process that involves environmental cues, hormonal balance, and physiology. Its so easy for the wrong foods to disrupt these events and prevent the union of an egg and a sperm. By avoiding these five foods, you can boost the fertility of yourself and your partner and increase your own chances of a healthy pregnancy too.

Sugar

Sugar and refined carbohydrates are a big no-no for fertility, especially if you are suffering from polycystic ovarian syndrome (PCOS). According to the Nurses Health Study, the largest study on nutrition and female fertility, women who eat more refined sugar are more likely to suffer from fertility problems. Our bodys glucose levels rise whenever we eat refined carbohydrates or sugar. As the glucose levels rise, the body produces the hormone insulin so the cells can use the glucose for energy. Foods with a low glycemic index allow the body to go through the glucose slowly, but refined sugar (foods with high glycemic index) causes the blood glucose levels to rise too quickly. This makes your insulin levels stretch out too thinly and adds stress to your body. If you keep a regular diet of refined sugar, your body will eventually become insulin resistant. This means that your cells will no longer respond to the insulin produced by your body, skewing the hormonal production required for timely ovulation and interfering with your chances of conceiving. Research shows that up to 70% of women with PCOS are insulin-resistant.

Trans-Fats

Chips and fries may be crispy and satisfying snacks, but theyre also rich in an industrially created fat called trans-fat (trans-fatty acids or partially hydrogenated oils). Trans-fats are found in packaged goods, fried fast food, microwaved popcorn, or vegetable shortening in order to extend their shelf-life. Any commercial good that has "partially-hydrogenated vegetable oil" or "shortening" in the ingredients label probably has trans-fats. The Nurses Health Study found out that women who ate more trans-fats were suffered from more ovulatory problems than women who did not. In fact, just a 2% increase in trans-fat consumption makes a woman 73% more likely to suffer from ovulation-related infertility. Trans-fats affect fertility by making the body more insulin-resistant and causing inflammation. In men, high trans-fat levels make the membrane of the sperm cell less flexible, decreasing its ability to successfully penetrate an egg cell.

Soy

Reports show that too much soy protein can decrease male and female fertility. A study published in Human Reproduction looked at the sperm samples and soy intake of 99 men with unexplained infertility. Researchers discovered that over half of the men had poor sperm motility and low sperm count. The researchers also observed that the men with higher sperm count and better sperm quality had lower soy intake.
Another study published in the American Journal of Clinical Nutrition shows that high soy consumption can decrease the levels of the follicle-stimulating hormone (FSH), luteinizing hormone (LH), and increase menstrual cycle length.

Caffeine

Like most hardworking people, you probably like starting your day with a strong cup of coffee. But you might want to cut back on this and other caffeine-laden drinks. According to the Nurses Health Study, women who consume over 400mg of caffeine a day (one eight-ounce cup of coffee has 100-300 mg caffeine) are more likely to be infertile. Caffeine causes the fallopian tubes to tense up and slow down the movement of a fertilized egg towards the uterus. Once the egg finally reaches the uterus, the endometrium may not be healthy enough to receive it.
You can keep your morning cup of coffee and your fertility too; as long as you consume less than 300mg of caffeine a day, you should be fine. Do take note that soda is also laden with caffeine; the Nurses Health Study notes that women are 50% more likely to experience ovulation problems if they drink two or more cans of soda a day.

Aspartame and artificial sweeteners

Heres another reason to avoid soda, especially diet soda: they contain an artificial sweetener called aspartame that affects fertility. According to Pediatrician and Professor Dr Louis Elsas, consuming aspartame before conceiving increases the likelihood of neurological problems in the child. When aspartame enters the intestines, it gets broken down into a chemical called phenylalanine and becomes concentrated in the placenta, causing developmental problems in the growing baby. Dr. Maledon Price of the University of Washington also notes that aspartame destroys the neurons that regulate the release of hormones, causing low levels of the FSH, LH, and gonadotropins. Aspartame is also known to impact sperm production and egg quality. 

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Strategies For Effective Weight Loss

To lose weight quickly and effectively create rules and routines for you. The tips in this article will help you achieve your weight loss goals so that you can fit into your favorite jeans again. Water is the drink that is more to weight loss. Fruit juices, soft drinks, coffee and tea are rich in calories. Water has no calories or fat, it is cheap and can tame your hunger.

When you place the puree had the love of your diet, try sublayer place in cauliflower. Steamed cauliflower and onions until they are soft. Then, while they are still hot, puree the mixture of chicken or vegetables and a pinch of pepper. You then have a nutritious dish dinner accompanied with very little carbohydrates.

Losing weight does not mean you have to give on special occasions, such as parties or social outings. Start with the consumption of fruits or vegetables, then move to other snacks. In this way, you can still participate in the festivities without sabotaging your weight loss success. You do not even need to talk about your weight loss program when choosing your food. Just go with the flow and make the best choice.

Set a realistic goal to lose a pound a week. No more than one book a week is not healthy or reasonable. Fast weight loss is unhealthy and increases the likelihood of regaining weight.

Keep track of your calorie intake throughout the day to a successful weight loss program. Weight loss is not possible if you burn calories than you consume. Eating too many calories will prevent you from losing weight. Keep a food diary so that you know what you eat every day.

Increasing the length and duration of your fitness routine can help you go through the trays that you can encounter along the way. Eventually your body will get used to your current workouts. If you keep the same workout, your body will not change as it at first.

You should stay busy, it can help you lose weight. An easy way to burn a few extra calories is not sitting all day. The overall physical activity throughout the day to burn more calories and increase your metabolism, which will help your weight loss when eating a normal number of calories.

Be realistic in your weight loss goals. It is not possible to lose 50 pounds in a week. Create goals that you have to help a good motivation to keep you can achieve. This will also ensure that you do not miss. Shoot to lose between 1.5 and 2 pounds per week.

Cooking large meals and break it down into smaller parts is a great way to prepare your meals for the coming week. After you should be cooked quickly your freezer full of foods that can be healthy that you can order out. As an added benefit, cooking in bulk to save money. This will prevent them from spoiled everything in the drawer.

Too often people try to hide, to lose excess weight the purpose of their family and friends. A good support group should be used as an advantage for the motivation and encouragement when you let them in your weight loss goals. To know that you are on a diet, they can offer you food or drinks that are consistent with your health goals.

With a diet that has a little variety is a good thing, especially if weight loss is your goal. You get bored if you eat exactly the same food every day, and it can cause not to keep your weight loss plan schedule. Make sure your diet is balanced and keep in mind that you can comfort foods to eat during moderation.

Try clothes that come your interest, if you take a trip to the mall, regardless of whether you actually buy. Try ten outfits, the five tops and five funds is an easy way to burn about 60 calories with minimal effort.

Be sure to keep your weight loss goals in mind when you are at work. It is common to spend most of the workday sitting. Instead of delegating certain tasks to an office assistant, take it upon yourself to get up and physically take care of it. Be active at work is refreshing and helps you to avoid weight gain.

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The Best Time to Eat Carbs and Proteins to Lose Fat and Gain Muscle

Many people chose to go on a low carbs diet in order to lose weight and gain some muscle. But if you follow such a diet you still need to consume some carbohydrates, and the questions is when it is a good time to do so? We all heard that is not a good idea to eat carbs at night or after 6 pm.

In order to lose weight and gain some muscle you need to eat between 4 to 6 meals a day. If there are days when you train really hard, you should have a snack before and after your workout. This snack
should be composed of 60% protein, 20% carbs and 20% fats. Usually a whey protein shake with milk, cheese and some natural fat (like peanut butter) will do the trick. It is also a good idea to have a small meal before going to bed so that your metabolism does not slows down.

When to eat carbs?

The best time to eat carbs is 30 minutes prior to your training session and 30 after the training.

Remember to also add some high quality protein and fat.

The reason you eat carbs before a workout is to get that boost of energy you need in order to complete your training. It is recommended to consume carbohydrates after a workout because you need to replenish the source of energy lost during your training, so that you can rebuild the muscles.

When to eat Proteins?

We all know that we should consume a protein shake right after a workout in order to rebuild muscles. But studies showed that eating proteins before your training session also has benefits. You get a higher response from your body when you eat proteins before and this can have a huge positive impact on your workout.

Therefore you should consume both, proteins and carbs before and after an workout. It is also important to mention that proteins should be taken within 30 minute of completing your training session in order to get the most benefits. Research shows that people who consumed proteins 2h after their workout did not show an increase in muscle size as the ones that took proteins immediately after the workout.

The need to take supplements before and after a workout for maximum benefits was also proven by a study made by Cribb and Hayes. Young men that performed weight lifting and resisting training had more strength and muscle gains if they had a protein/carbs supplement before and after their workout then the ones that consumed the same supplement in the morning and evening.

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10 Rules of Weight Training for Fat Loss

If you want to achieve fat loss, weight training is the best form of training that you can do. It offers more advantages than any other training modality in relation to the time you put into it . Here are the 10 rules of weight training are you know you need to lose fat fast .

1- Perform your reps with perfect technique
Strength training, although it is extremely advantageous , can be a dangerous activity . Make sure you learn the proper technique for each exercise, you will perform in your program and for the best results working with a trainer who can help you to refine your technique.

2- Incomplete rest periods
Try to get as much rest as possible to minimize during training for fat loss. 30-45 seconds is the ideal time for a rest time as it . Incomplete recovery, which can lead to better results

3- Use a long time under tension
Time under tension is how long it takes each repetition . The longer the time under tension is the exercise that it is generally more effective for fat loss . Try the eccentric or lowering part to control each exercise for 3 to 4 seconds for the best results .

4- Full body workouts
In training for fat loss with weights, not body part split routines no place. Full body workouts are going to be effective for this purpose because they provide a higher metabolic challenge , create more systemic fatigue and a better investment of time .

5- Always seek progression

Each time you go to the gym , you should be better. Here are some ways you can progress :

- More weight on the bar

- Less rest between sets

- More reps per set

- Other sets per workout

- More workouts per week

Try this and you will succeed .

6- Alternate upper body and lower body lifts
Always place an upper body lift in addition to a lower body lift in a fat loss program . This is very difficult on the cardiovascular system than the body needs to switch the flow of blood . Be careful not link to exercises where the grip is the limiting factor. An example of this is pull-ups and dead lifts .

7- Always try to use compound movements
In fat loss workout there is no room for isolation exercises . They can be used when there is an imbalance that needs to be addressed , but generally stick to lifts that involve two or more joints, such as squats and dead lifts .

8- Change your program every 4-6 weeks
Your body is a highly adaptable organism and diversity must be there to prevent adaptation . The trick is to not change too often , as you will not be able to be progress .

9- Keep your training sessions of 60 minutes 
If you train properly for fat loss , you will not be able to train for over 60 minutes!

10- Work out at least 4 days per weeks
The successful trainees go the gym at least 4 times a week. Consistency trumps intensity with fat loss.

If you follow these rules of strength training for fat loss , you will undoubtedly be successful target . Best of luck !

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Sufficient sleep is essential to fuel weight loss efforts

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We all understand the importance of sleeping seven to nine hours each night to allow for adequate cellular housekeeping, as the body metabolizes and synthesizes enzymes and proteins that are critical to our survival. In the past, a sound sleep has been shown to lower incidence of heart disease, diabetes and dementia in direct relationship to the number of hours slept each evening.

Canadian researchers publishing the Canadian Medical Association Journal have released the result of a study showing that adequate sleep is an important part of a weight loss plan and should be added to the recommended mix of diet and exercise. In addition to lowering caloric intake and increasing physical activity, the research team led by Dr. Jean-Phillippe Chaput of the Childrens Hospital of Eastern Ontario Research Institute in Ottawa has provided sufficient evidence to show that inadequate sleep is an independent risk factor for overweight and obesity.

Scientists determined that lack of sleep increases the stimulus to consume more food and increases appetite-regulating hormones. Dr. Chaput explained "The solution to weight loss is not as simple as eat less, move more, sleep more... however, an accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-reduction program to a patient with obesity."


Seven to nine hours of sleep are needed daily to aid weight loss efforts
Many different factors affect body weight including predisposition to handling stress, depression and genetic individuality. Adequate and sound sleep can improve or eliminate each of these risk factors, and can also regulate the hormones leptin and ghrelin to lower food cravings and naturally promote a normal weight range. Naturally, reducing or eliminating insulin-producing processed carbohydrate foods and cutting sugar from the diet are necessary to stimulate weight loss in many people.

The authors of this study did not provide an exact mechanism to explain how adequate sleep assists weight loss, but they did explain that a lack of sleep affects the parts of the brain that control pleasure eating. Further, the scientists indicate that levels of the hormones leptin, ghrelin, cortisol and orexin, all of which are involved in appetite or eating, are affected by lack of sleep.

Dr. Chaput concluded "An accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-reduction program to a patient with obesity." Continuing research studies validate the critical importance of a sound nights sleep of between seven and nine hours each night to protect against chronic disease and to aid weight management efforts. 

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Approach To Weight Loss

Foods that burn fat, suppress appetite, suppress hunger, and help you increase your energy on a fat loss diet included so that you end up eating less without trying. These foods are rich in protein, fiber and water are usually nutritious and low in calories.

Eating for fat loss is a different approach to weight loss food, focusing on calories. Fat loss does not focus on calories, but focuses more on hormones. Fat loss is to eat in a way that controls metabolism.

It is important to keep your hormones in balance because of how they keep a high incidence of hunger, cravings and energy, but if your hormones are balanced, the result is less hard food intake without you .

To activate weight loss target fat loss are the two criteria that are needed fewer calories and balanced hormones. You have control over your appetite, energy and cravings by eating food quality rather than quantity.

Think about the day that you eat with 12 hours and 12 hours of fasting. The impact on hunger, energy and cravings will be minimal, because you will sleep much of the 12 hours without eating.

If we know that insulin is to save fat hormone, then all the excess calories as fat, which can not be used for energy are stored, but what many do not know is that Insulin is a hormone also remove muscle building hormone and hunger. So now the trick is to find the right carbohydrates to maintain high energy for muscles and your hunger, energy and cravings without slowing down fat loss to find balance.

Insulin production is strongly influenced by the starch and sugar in fat itself has little effect on insulin. But the combination of fat and sugar / starch creates a bomb activity of the hormone of fat storage. The food we are talking about here are the bread and butter, cakes, pastries, ice cream, etc..

It is not necessary to eat organic kale cabbage and wild Alaskan salmon to burn fat. You can quickly reduce cravings, stabilize your energy and reduce hunger with a variety of protein bars and shakes on the market that may not be ideal, but you need to suit your lifestyle, but real food is always the best.

A good trick that works great to know if food will be effective targets to help you manage your fat loss to subtract the fiber and protein from total carbohydrates on the label and should be ten or less the same thing. The lower the number, the better. In addition, the fat should be less than 15 characters.

If you listen to your body and do you read the signals about hunger, low energy consumption and desire, which can provide valuable biofeedback, which you can use to fix these things can be seen in permanent changes . To start educating yourself for the perfect for you instead of always looking for the right plan or plan itself. Onto food lists and meal plans and supplements Do only what is really going to work for you.

The exercise has an impact on hunger and cravings. Some forms of exercise will make you more hungry, while others have less influence. Sleep and stress do not contain calories, but they have a dramatic impact on your loss or fat gain. Be aware of how your actions on your diet.

Once you understand your own unique metabolism, your sensitivity and your personal preferences, youll be able to create himself the best rules for fat loss.

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How Can I Burn Stomach Fat Flatten Your Belly In 30 Days

Maybe you have asked yourself the same question: How can I burn stomach fat? The answer is simple but you have to take action and start right away if you really want to see results.
So here are a few tips on how to burn stomach fat, or belly fat as others call it. My mother used to make me drink orange juice as soon as she heard me sneeze and this was to fight the cold that was soon coming.

That is because Vitamin C has enormous benefits in bringing up our immune system to fight viruses. I found it very interesting that Vitamin C also helps our body by boosting the way we burn stomach fat.

How can I burn belly fat with Vitamin C? 

The first way Vitamin C helps you burn stomach fat is by helping your metabolism break down fat. The second way Vitamin C helps you burn stomach fat is by improving the way your body stores fat.

Changing Your Diet to Burn Stomach Fat

Everyone wants to get rid of that annoying tummy fat but to do so it is important to change your eating habits to a reduced fat consumption diet along with at least 30 minutes of exercise per day.
You can take your dogs for a walk, or you can dust off that treadmill in the corner and put it to good use, or just walk up and down your stairs and get your body warmed up while you listen to some good music.

Eat Vegetables

Vegetables are a great resource to burn stomach fat, they are healthy foods and you should include them in your diet plan as soon as possible.

Your plate should ALWAYS have a portion or two of vegetables. Get a habit of adding these precious jewels to every main meal of your day. Changing the way you eat is difficult but not impossible.

Eliminate Junk Food

Junk food will make you want to eat again an hour after finishing! So by replacing some stuff in your fridge next time you go grocery shopping you will find results in the long run.

Nothing happens quickly, everything takes time, but it is worth it.

How can I burn belly fat is a common question, but we have to find the right answers. Make up your mind, and start doing little changes in your lifestyle as of today, you will find yourself a few weeks later losing stomach fat.

Eat a little less on every meal

Another way I tried and it worked, is when I decided I was going to eat a little less every time. Just a little! Instead of serving myself two slices of white bread with a lot of butter, I served one slice with a decent amount of butter.

Then, instead of eating two pieces of chicken fillet for lunch, I would only eat one. Pretty soon I got used to eating a little less, and people started telling me I looked skinnier, that motivated me to continue with those new habits.

Resistance bands: How can I burn stomach fat with resistance bands?

Very simple, and its much cheaper and better than having a bunch of clunky weights laying around and taking up space. Resistance bands work your muscles out in a very different and unique way.
Unlike weights, bands put resistance that challenges muscles you would never challenge with weight lifting. Resistance bands not only work out your upper body but the lower part of your body too, and there are hundreds of different workouts you can do.

I do 10 to 15 minutes of different exercises with these bands a day and I sweat and feel great.
Once Im done with my work out its important to continue burning stomach fat and body fat so I dont eat any carbs for at least two hours after working out. Instead I eat protein, a couple of scrambled eggs or a handful of nuts, a piece or chicken, but NO CARBS at all.

After exercising your body keeps burning fat so I stay away from carbs so that Ill burn stomach fat as well.

Excess of carbs will turn into stomach fat, so when your body cant find anything but protein it automatically looks for that extra stomach fat accumulated in the belly to burn it.

Eating protein and avoiding carbs after working out is a great way to burn stomach fat.

How can I burn stomach fat last tip:

Stimulate your muscles, feed them protein, and stay away from carbs for at least 2 hours after doing exercise. Drink eight cups of water per day and combine these tips with a good product for losing weight, maybe an appetite suppressant, or a fat burner.

Brought to you by Vince Russo

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Five Steps to Fitness Success

Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.

On the other hand, we believe that achieving fitness success is well within everyones reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.

THE FIVE STEPS TO FITNESS SUCCESS

1. Make Changes TODAY!

2. Decide & Commit

3. Define Goals

4. Design Your Road Map

5. Feel Good!

Step 1: Make Changes TODAY!

Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!

There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!

It sounds obvious, but its truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!

DRINK WATER

Youll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. Its a good practice to drink a glass ½ hour before and after meals.

Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.

EAT LESS, MORE OFTEN

Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which weve become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. Its surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.

KEEP TRACK OF WHAT YOU EAT

Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what youve eaten so far that day will help you make intelligent menu choices.

STRETCH

Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.

Once youve made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!

Remember:

Its not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.

Step 2: Decide to Take Better Care of Yourself

You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?

But what does that mean?

Ask virtually anyone what it means to "take better care of yourself", and undoubtedly youll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. Weve all seen the reports on TV, in magazines, on the internet: its an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.

So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?

The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.

You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I dont have enough time". (probably the number 1 excuse)
"I wont feel comfortable working out with a bunch of "hard-bodies".
"Its too expensive".

Lets BUST these mythical excuses right now!

"I dont have enough time".

There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. Its hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.

"I wont feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If youre not comfortable working out in any particular health club, THEN DONT! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"Its too expensive".

The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!

Consider the following:

a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?

b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. Thats something like $3 per workout, or what most people spend on coffee every day.

c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!

Now its just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:

Were using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. Were talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!

Step 3: Define Your Fitness Goals

Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, its bench-pressing 400 lbs. or running a marathon. It doesnt matter.

Define what you want out of a fitness program.

It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but dont be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!

So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.

Hard vs. Soft goals:

It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...

Soft Goal:

I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:

By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.

Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.

Step 4: Lay Out Your Road Map

Youve decided to make a real commitment to take action, and to start taking better care of yourself. AND youve taken the next important step by defining your fitness goals.

For many people, those first steps are the most difficult. Its important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!

But once youve completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:

What is my goal (where am I going?)

What is my plan (how do I get there?)

How to I track progress (how do I tell where am I now?)

It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.

The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:

workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)

The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether its from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.

Also consider whether youd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!

Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.

Remember: You should consult your physician before beginning an exercise regimen.

Step 5: Feel Good!

Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.

Nothing is more motivating than knowing that youve defined a goal, have an action plan, and are WORKING YOUR PLAN. While youre working your plan, always remember to:

Enjoy the ride
Track progress
Set challenging new goals for yourself.

That last point is important: youre not "done" when your reach your goals. Fitness is not a destination, its a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
Youll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, youll be glad you did. Enjoying the ride is the biggest key to success in fitness.

Remember:

Its also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, its important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.

Recap

By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:

The FIVE STEPS TO FITNESS SUCCESS

1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!

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Can You Lose Weight Without Exercise Your Weight Loss Questions Answered

So what do you think - Can you lose weight without exercise? In brief, yes, this is certainly possible. You just have to follow the basic weight loss formula: If calories expended (burnt up by your body) are greater than calories consumed, then weight loss occurs. So really, if you are diligent in limiting your calorie intake for an extended period of time, weight loss will slowly and steadily occur. The following three steps relate how this can be done successfully.

Step 1 - Limit your calories 

How many calories to lose weight will you need to eat each day? For women, a daily calorie intake of anywhere between 1,200 and 1,600 calories is generally recommended to lose excess kilos. For most men, the recommendation is anywhere between 1,400 to 1,800 calories. (Note: calories for weight maintenance are generally quite higher.) By counting your calories to lose weight you will be able to keep a close eye on how much energy you consume. Calorie counting is therefore a very important element of weight loss - at least until you have a good idea of the approximate calorie content in foods - then you simply will be able to estimate each day.

Step 2 - Have a cheat day

Give yourself one day each week (you choose the day!) where you dont count your calories. I like to call this a "mental sanity day," as calorie counting can get very frustrating and tiring at times, and you need to give yourself a day off. Another reason why you should give yourself one cheat day each week is to trick your metabolism, which in turn, will speed it up. The speeding up of your metabolism triggered by a cheat day is actually scientifically proven, and will help prevent you from getting stuck on a weight-plateau (you know, when your body stops losing weight).

Step 3 - Instead of intense exercise - Try walking!

If intense cardio or weight-lifting are not your cup of tea, try to instead incorporate a regular walking regime into your lifestyle. Even if you start by going for three half-hour walks every week, and then work your way towards five forty-five hour walks, this would be an excellent way to get started. Walking is calming for the mind and soul, and will also help your body to shed some excess kilos and tone up... without really feeling like you are exercising at all! In fact, walking is the most popular exercise to lose weight! So why not get your walking shoes on and join your fellow walkers?

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Three Tips For Rapid Weight Loss

Being overweight can affect a person in more ways then just the physical. This can manifest in their lives as physical difficulties, health risks, depression and self-esteem. This is why there are so many potential positive changes that occur when a person loses weight. This is one of the main reasons that weight loss is so important for the growing number of people that find themselves overweight.

Top Three Weight Loss Tips

First Tip

You should approach rapid weight loss with multiple techniques at once. These should include exercise, mental mindset and sometimes diet supplements. The first thing is to find a diet plan that you can reasonably stick with. The same goes for an exercise regimen that should include cardio for at least fifteen minutes everyday. These activities can include dancing, swimming, running and walking.

Second Tip

Be realistic in your approach. This will involve you being able to have the proper mindset and focus that will allow you to quickly shed the extra weight with the diet you are using. By having the proper mind set and mental discipline a person on a diet should seldom find themselves losing focus or feeling discouraged.

Third Tip

pay attention to how your body is reacting. Understand that everyone will react to the same quick weight loss plan and programs in a different fashion. Use that information to allow yourself to find the one that seems to work the best for you and your specific circumstances. This also applies to any exercises you may be undertaking as well. do not be afraid to substitute suitable replacements until you find the one that seems to work best for you.

When it is all said and done you will find that consistency and discipline are the best long term things that can spell success for you in this activity. Combine these with diet supplements, exercise and the right diet plan and you will have found your own personal key to success. This is especially true for long term results as you will have developed new habits in the process that will support your efforts on an ongoing basis.

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Carb Diet Cycling Lose Fat Not Muscle

What does Edward Cullen and Insulin levels have in common? Nothing really but you would think vampires have an appreciation for the effects of carbohydrates on blood sugar levels!

Anyways to look as lean as Robert Pattinson does for the Twilight series, you might want to try Carb Cycling to loose fat but not muscle along the way.

So shoveling breads, cereals, and pastas into yourself as if its a race to the finish, is not the answer.

Eating meals or snacks like this which are high in carbohydrates will send your blood glucose level into outer space.

To counter for this rapid rise, your pancreas secretes the hormone insulin into the bloodstream which lowers the levels of blood glucose.

This insulin level caused by excess carbohydrates will ultimately promote the accumulation of body fat. OOPS and thats what we dont want!

In other words, if we eat too many carbohydrates, were sending a hormonal message to store fat.
However, regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

It also essential for good health and lowers the risk of diseases such as Type 2 diabetes and heart disease.

A delicate balance of diet, insulin production and physical activity is necessary for optimal blood glucose levels.

With the onset of modern civilisation, our physiology suddenly was asked to digest and metabolize larger amounts of sugar and starch especially refined sugars. I follow my version of the "Paleo" diet to minimise these consequences).

But if we are unable to utilise the amount of carbohydrates we eat, certain symptoms will develop.
The problem is that insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat in case of future famine.

Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat.

This makes it impossible for you to use your own stored body fat for energy. The excess carbohydrates in your diet not only make you fat, they make sure you stay fat. What a Bummer!

Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, amazingly often only a couple of hours after a meal.

Cravings, usually for sweets, are frequently part of this cycle, leading you to resort to snacking, often on more carbohydrates.

PICK THE RIGHT CARBS

The best fuel source to use throughout the day are complex starches (carbs). These provide sustained energy minimising sugar spikes and stabilises blood sugar levels and lets your workout last longer and retain intensity.

These starches will break down slowly and the body doesnt have any chance to store body fat and rather be stored as muscle glycogen.

Complex carbs will minimise muscle catabolism (breakdown) and ensure muscle anabolism (growth).
Examples of complex carbs are; yams, sweet potatoes, wild rice, beans, legumes, red potatoes, raw oats.

These will store glycogen and convert to an energy source for your muscles, brain, heart and other organs, along with vegetables, fruit and fibrous grains provide a huge source for anabolic growth.

PRIME TIME - CARB EATING

• Losing weight without losing muscle is related to maintain blood sugar -insulin levels.
• Timing is important get it wrong and areas that are affected is sports performance, injury risk, feeling sluggish, increased appetite and slows metabolism.
• Best times to ingest carbs are in the morning and before and after a workout. These are the times when your muscles need carbohydrates the most.
• If you workout without carbs then breaking down lean mass for amino acids becomes a real possibility.

Typical Nutrition on Workout Days

Note: The time when carbs are added in the day

7am: 1 cup oatmeal with 2 scoops whey

10 am: 2 Whole eggs, 4 egg whites, 1 piece of toast

12 Noon: 200g chicken breast, 1 piece of fruit, black coffee

2pm: Pre Workout 1/2 cup cottage cheese, 1 medium sweet potato

4pm: Post Workout 2 scoops Whey with chocolate milk, handful of nuts

6pm: 1 can tuna, 2 pieces vegetables

9pm: 170g lean steak, lettuce, green vegetables
PRIME TIME - LOW CARB EATING

• Carbs fuels your muscles to help with working out then conversely on days you are less active reduce your carb intake and let your body use the existing sugars in your blood.
• This again is similar to carb cycling which works very well when trying to loose weight. I follow the Eat Stop Eat program to for carb cycling to loose body fat (currently at 8%).

Typical Nutrition on Non Workout Days

Note: The reduction of carbs in the day

7am: 2 scoops whey

10 am: 6 egg whites with lean chicken

12 Noon: 230g chicken breast, green tea

3pm: 1/2 cup cottage cheese

4.30pm: 1/2 cup yogurt

5pm: 1 can tuna, 1 pieces vegetables

8pm: 170g lean steak, 6 stalks asparagus

10pm: 5 hard boiled eggs

FOOD HABITS

Eating protein with each meal is one of the best ways to stabilise blood sugar levels examples are; Lean red meats, fish, chicken, eggs, legumes, nuts, seeds.

Chromium helps to normalise blood sugar levels examples are; broccoli, wholegrain cereals, nuts, mushrooms and soy beans.

Fibre slows absorption of glucose examples are; wholegrain breads and breads, brown rice, legumes, fruit and vegetables.

TIPS

• Drinking plenty of water is another way to lower blood sugar levels.
• Drinking at least eight glasses of water per day will also flush harmful toxins from the body, help with weight loss, and keep the skin healthy.
• Taking Ginseng or adding Cinnamon to food has been shown to regulate blood sugar levels.
• Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
• When you will be away from home or work, plan your snacks and take them along so that you will be able to eat regularly and wont be tempted by junk food.
• High fibre snacks and meals also help to regulate your blood sugar level. The fibre slows down glucose absorption and your rate of digestion, keeping your blood sugar level more consistent and warding off feelings of hunger.
• Eating apples and oranges are a better choice than drinking apple and orange juice.
• Exercise: Try to get 30 to 60 minutes of walking in four to five days a week.
• An easy way to lower blood sugar levels is to stay fit and healthy. Regular exercise not only helps lower blood sugar levels, but also helps fight infections.
• Staying active and taking regular exercise can also help with blood pressure problems. Exercise also helps control the bodys weight and regulate cholesterol levels.
• This exercise does not need to be a grueling workout. Thirty minutes of exercise a day, even walking, will help to lower blood sugar levels. Walking to the store instead of taking the car is all that may be necessary to provide you with some much needed exercise. Any extra exercise, including working out in a gym.

Having a balanced diet is not only healthy but ensures that you receive the maximal amount of nutrients which ensures all your bodily functions are able to operate at their fullest potential.
Thanks you for reading this and I hope it assists with your workouts.

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