Archive for February, 2015

How To Deal With An Injury

Saturday, February 28th, 2015

How-Deal-Sports-InjuriesThere’s no question that one of the most frustrating times is when you suffer an injury. You were highly motivated with your program, giving it your all each and every session and then out of nowhere, you become injured.

Now you’re sidelined, frustrated, and feel like all that hard work is flying right out the window.

How do you deal?

Fortunately, an injury doesn’t have to mean a terribly large set-back if you know how to approach it properly.

Let’s look at some key things that you should be doing now that you’re in this situation. Remember that prevention is always the best strategy so maintaining proper form during your workouts is a must. If you do that, you can avoid this situation altogether.

But since you’re here now, let’s look at what you should do.

Consider An Altered WorkoutAltered workout

The very first thing that you should do is assess whether you may still be able to continue with portions of your workout that are unaffected by your injury.  For example, if it’s knee paint hat you’re experiencing, this doesn’t mean that you have to forgo your upper body workouts.

You should still try and get those in on a regular basis as this will help to keep your metabolism high and prevent muscle mass loss.

Try and make the most of what you can do and you’ll feel a lot less frustrated about the whole situation.

 

Increase Your Knowledge Base

wine-and-your-nutrition-and-weight-loss-program-800x866If you are in fact going to be completely sidelined for whatever reason, then it’s time to turn your focus elsewhere.  To prevent getting too down about the scenario, use this time to enhance your knowledge base and learn some new workout facts to help you improve further.

Research up on the latest workout techniques and diet programs that you can implement in your routine to take your progress even further.

Knowledge is power when it comes to weight loss progress so use the downtime wisely.

 

 

Focus On Your DietMagnifying-glass-on-salad

Another important thing to do at this point is cut back on your diet plan slightly.  Since you won’t be hitting the gym as often, you won’t be burning off as many calories as you normally do.  To prevent weight gain from occurring, knock your calorie intake back by 200-400 per day according to how long and hard your workout sessions were.

Diet is really the most important factor for weight loss success anyway, so if you get this right then weight gain shouldn’t be a concern.

Perform Healing Activities

shutterstock_67290766Finally, make sure to stay up on any exercises that you’ve been prescribed by physical therapists to get past this injury.  Some people get into such a slump that they don’t even want to do that, but if you want to make a speedy recovery, it’s really necessary.

Do whatever you are supposed to that will enable you to get back into the gym sooner so that you can start training hard again.

So there you have the important things to note about dealing with an injury. If you maintain a positive mindset through this then it really doesn’t have to impact you in a negative way and you can still progress further along the road to weight loss success. 

 

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How Weight Loss Hypnosis Assists Fat Loss

Friday, February 27th, 2015

hypnosis-weight-loss-lake-maryIf you’re someone who is really struggling with your diet plan and just can’t seem to see the results you’re after, one thing that you may be considering trying is weight loss hypnosis. You may have heard many great things about this from others and now be wondering if perhaps it could be the thing that helps you get through your dietary hurdles.

So what’s the truth about weight loss hypnosis?

Can it really help you lose weight?

By understanding how this works in the first place, you can get a better grasp on the answer to this question.

Fixing Bad Behaviorsfat-man-sandwich

The first way that weight loss hypnosis can potentially help you is by allowing you to rid some of the bad behaviors you’re doing that are causing you to become overweight.

For example, if you are a big night time eater and this is what’s causing the bulk of your weight gain, hypnosis may be able to get you to stop this night time eating, resolving the situation.

If you aren’t taking in all those excess calories in the evening hours, this may make it incredibly easy to stay the course on your diet.

Learning Proper Behaviors

Nutrition-Tips-and-your-picky-eaterSecondly, another great way in which weight loss hypnosis will help you out is that it will help you learn better behaviors as well. For example, if you absolutely dislike exercising right now, hypnosis may help you reshape your believes and make it a more favorable experience. If you then go on to do regular workout sessions because of this, that will obviously make it easier to see the weight loss results that you desire.

Likewise, with food intake, it can help you learn to like certain foods over others (healthier choices over unhealthy for instance), making it easier to stay on track with your diet plan.

Gaining Self Esteem

Now Diet Special

Finally, the last way that weight loss hypnosis may help you out and get you seeing faster fat loss success is that it may help you increase your level of self-esteem and confidence in being able to do the program itself.

Some people tend to get into a funk where their self-confidence is very low and they just don’t believe that they have what it takes to lose weight.

When you believe this however, it almost becomes a sell fulfilling prophecy, so that in itself can hold you back.

When you believe that you can see the weight loss results you desire however, the opposite occurs. You’ll try harder and likely be met with more success, which then just means you move forward faster than you were before.

All in all, if you’re someone who is ready to still put in the time and effort to work hard towards your weight loss goals but who just needs a bit of help staying committed and breaking bad habits, then weight loss hypnosis will likely be a good way for you to increase your chances of success. 

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Maintenance Tips: Succeed With Keeping Weight Off

Thursday, February 26th, 2015

a_102183965One of the most important things that you must do after you’ve finished your fat loss plan is move into successful maintenance.  Really, a diet is not successful unless it allows you to keep the weight off that you’ve lost for good.  Otherwise, you just found a temporary fix to a long-term problem.

Many people do often struggle with maintenance which is why they find themselves back in the diet seat shortly after they come off their diet plan.

Fortunately, with a few key tricks you can succeed with maintaining your new body and enjoy all the hard work that you put in.

Let’s have a quick peak at some of the top maintenance tips to remember.

Keep A Tight Weight Rangeinner-skinny-bitch-239x300

The very first thing that successful maintainers do is set a narrow weight range that they will allow themselves to fluctuate between.  For instance, if your goal weight is 125 pounds, you might only let yourself get up to 128 before you start taking action.

Remember, it’s far easier to shed 3 pounds of weight gained with a few simple diet modifications than it is to shed 20 that you’ve let yourself gain back.

As soon as you see yourself creeping upwards, take action and tighten up your diet or a week.  It’ll be gone in no time.

 

 

Diet During The Week

 

2013-08-20-Week-16-of-Pregnancy-Proper-Diet-During-Pregnancy-and-Eating-Right-for-TwoThe second thing that you might consider to help you with maintenance is to maintain a lower calorie intake during the week.  What this does is creates a mini-calorie deficit that you can then use during the weekend when you are more social and the chances of you consuming more calories are greater.

Since most people do struggle with the weekends a lot more than weekdays, this gives you some leeway for going out to social functions or just treating yourself to something that you desire.

 

Maintain Your Exercise Levelsexercise

Another key thing for successful maintenance is making sure that you maintain your exercise levels.  Exercise is one of the biggest factors that will predict long-term weight maintenance so stick with that workout program.

This will help you maintain a higher metabolic rate overall to prevent fat gain and also help you maintain lean muscle mass, which naturally burns more calories all day long.

Indulge Once Per Day

IMG_2577Finally, if you decide that you do need to treat yourself on any given day, make sure that you limit yourself to just one treat per day. If you let yourself get too out of control and are treating here and there all day long, it will add up to weight gain.

If you’re craving chocolate, have a small piece, enjoy it, and then put the box away.  A 100 calorie treat really won’t have much influence on your weight but six or seven of them will.  Remember that and you’ll keep yourself in check.

So there you have the top things to note for successful maintenance.  If you work hard at it and make sure you keep yourself accountable, you can maintain your new body for years to come.

 

 

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Exercising While Detoxing: What You Need To Know

Wednesday, February 25th, 2015

CUCUMBER MINT LEMON WATERIf you’re gearing up to begin a detox diet plan, one thing that you do need to be careful and aware over is how much exercise you’re doing.  Exercising when you’re using a very low calorie intake is going to set you up for some problems as the body simply doesn’t have enough fuel to complete each session.

While you may be able to get through the first one or two days perfectly fine, after that, you’ll be facing some problems.

So what should you be doing with your exercise while on that detox diet approach? Let’s go over the most important things to remember.

Cut Back On Durationdiet-doctor-best-time-of-day-rotator

The very first thing that you must do is make sure that you are watching the total duration of any sessions that you plan to perform.  Aim to limit your cardio workouts to just 20 minutes maximum and for the time being while on your detox diet, strength training should be kept low as well.

One set of each major lift so that you are hitting each muscle group in the body will be sufficient to retain lean muscle mass and make sure that you keep your strength where it needs to be.

 

 

 

Limit The Intensity

high_intensity_trx-kettlebell-718x364The second thing that you should be thinking about as you go about your workouts is that the intensity needs to be lower.  Don’t attempt interval training at this time.  It will simply be too much for your body to handle.

Instead, consider moderate, steady state cardio training.  While you may have heard in the past this is the most non-effective variety for fat loss to occur, it’s what you need to do right now. It’s all your body will be capable of handling at this point in time.

Consider Relaxation Focused Workouts

relaxationtcm2131632Finally, the last thing that you should be thinking about is the possibility of shifting your workouts away from the ‘everyday’ and instead using just strictly relaxation focused workout sessions.

This could include a lengthy stretching session, some yoga, pilates, or anything else that keeps your total intensity down and puts you in a relaxed frame of mind.

These forms of activities will still keep you active but won’t tax the body like an intense cardio or weight lifting workout would, which is precisely what you’re looking for right now.

So there you have the primary points to keep in mind regarding your workouts while detoxing.  If you are detoxing properly, you should only have to carry out the detox for about one week total before resuming a more standard diet plan, so even if you choose to take the week off exercise entirely, it’s really not going to have that large of a negative influence on your progress.

More importantly is that you focus on eating right and taking in as many fresh fruits and vegetable as possible during this time to really see the full effects of what the detox has to offer. 

 

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Dieting Over 50: Is There A Difference?

Tuesday, February 24th, 2015

hcg-before-afterIf you’re someone who’s beyond the age of 50 who is looking to lose some body fat, you might start to wonder if there should be a difference in the approach you use versus the approach of someone who is younger.

After all, your body is different now than when you were in your twenties, so it only stands to reason that you may need to use a different type of diet.

So what differences should someone over 50 take note of? What alternations will best help you see success?

Let’s go over the main things that you should know so that you can get right on track to progress.

 

 

Alterations To Your Calorie Intake8808

The very first thing that you will likely want to do is use a slightly lower calorie intake at this point in your life.  Now, there is the common saying that the metabolism naturally slows with age.  While this is true, it’s not for the reason many people believe.

The primary reason why your metabolism will decrease as you get older is because you’re losing lean muscle tissue.  If you’re someone who has been active for the last 20 years, then you likely don’t need to use a reduced calorie intake as you will have more lean muscle tissue.

If you haven’t been exercising though, then a slightly lower calorie diet is in order.  Try starting at around 10 or 11 calories per pound of body weight.

At this point in your life you may not be quite as physically active overall either as you were when you were younger, so that will also factor into your total daily calorie burn.

Accounting For Nutritional Deficiencies

article-2034107-024631D4000004B0-165_468x486Another adjustment that you should make is accounting for nutritional deficiencies.  Those who are older will want to really make sure that they are taking in enough calcium, iron, and B vitamins.

This will help ensure that they maintain strong bones and high energy levels.  In addition to that, make sure that you’re taking in a very high quantity of fresh fruits and vegetables daily on whatever diet you choose as these will help to protect against some of the common diseases that can develop as the years go on.

 

 

Adding Extra Proteinhealth-010412-002-617x416

Finally, the last thing that you should adjust on your diet protocol is your protein intake.  Many older individuals are not getting enough protein total, so it’s important that you bump up your intake.

Additionally, since you aren’t quite as active as you were when you were younger, having more protein in the diet will help to further safeguard against lean muscle tissue loss, so will help to keep your metabolism higher long term.

Remember to add plenty of low fat dairy sources of protein in particular such as Greek yogurt, skim milk, and low-fat cottage cheese as these are both high in protein and high in calcium, so will really help you along your way.

So there you have everything that you need to know about dieting past 50.  While the general approach should still be quite similar, making these few additional changes would be well worth your while.

 

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Diet Tricks To Beat A Weight Loss Plateau

Monday, February 23rd, 2015

diet_tips__tricksIf you’re on a diet program and have recently noticed that the weight you were losing has seemed to have slowed and it seems like it’s been forever since you’ve shed a few pounds, it might be time to consider that you are stuck in a diet plateau.

Many people will face a diet plateau at some point or another as they do tend to be incredibly common along the weight loss journey. This is especially the case if you’ve been using a lower calorie diet for an extended period of time as the body will be fighting hard to help keep you from starving to death.

But, if you approach the plateau in the proper manner, you should be able to bust through it relatively easily and get back on track to maximum success.

Let’s go over a few of the smart diet tricks that you can use to bust through any plateau you face.

Zig-Zag Your Calorie Intakephotos.demandstudios.com-getty-article-3-230-180343159_XS

The very first thing that you should do is zig-zag your calorie intake.  What this does is essentially tricks your body. At first it may have thought it caught on to you and slowed its metabolic rate down to the amount of food that you were eating.

But, if you then add a much higher calorie day into the mix, you confuse it. Now it’s getting more fuel, so it may start to speed up again to compensate for this.

Your body does try and maintain homeostasis as best as possible, so it will speed up and slow down with just three to five days of intense dieting.

By having some low and some high calorie days throughout the week, you never give it this consecutive period where receiving the same amount of fuel, day after day.

Eat More Variety

178877416419234855_q6nmSRDQ_cThe second dietary strategy that you can use to bust through a plateau is to try and consume as much variety as you possibly can. Don’t gravitate to the same three foods over and over again.

Mix it up, as long as they stay healthy.

While this won’t have an incredibly huge impact on your progress, it still can make a difference and every little bit will add up.

 

Add A Two To Four Day Diet Break

Finally, if you’ve been dieting intensely for quite some time, it may just be time to consider a two to four diet 3day diet break.

Sometimes a one day high calorie day isn’t enough to get things kick-started again and you instead need to elevate calories and keep them there for a longer period of time.

A short break off your diet and eating at maintenance levels can be just the thing to get you out of the plateau and on track again.

So next time you feel like your progress is moving slower than it should, consider these strategies. Using them should get you moving forward again so that you don’t end up any more frustrated than you already are. 

 

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Detoxing 101: How To Detox Safely

Sunday, February 22nd, 2015

woman eating salad and fruits and measuring her waistOne type of diet program set-up that many people are starting to think about and look into more often these days is a detox diet.  The idea behind detox diets is that you’ll remove all the toxic waste that’s impacting your body, creating a leaner and firmer figure in the process.

In addition to that, you’ll also improve your health and help ensure that you are able to burn fat optimally throughout the day.

This all sounds very appealing to most people and is what they’re primary after with their goals, so it seems pretty clear that a detox plan is a smart way to go.

But is it?

The fact of the matter is that when they aren’t done correctly, detox diets are not going to be ideal for health, body composition changes, or for any other benefit that you may have in mind.  They can be downright dangerous when done improperly, so this isn’t something to just jump on like another quick-fix diet plan.

Let’s have a quick look at a few of the main tips to know so that you can detox safely.

Get Sufficient Protein sources-protein-dieting

The very first thing that you must do in order to detox properly is to ensure that you are taking in sufficient protein throughout the day.  This is perhaps the biggest mistake that most people are making – they’re not taking in enough protein and thus end up losing lean muscle mass.

Most detox diet plans do not provide any protein at all, so this is something that you’ll have to adjust with the program that you’re using.

For best results, aim to get one gram of protein per pound of body weight each day.  If you’d prefer not to use whole foods to do this as you feel it will take away from the ‘detox’ effect, a protein supplement is your next best choice.

Watch Your Calorie Level

CalorieChart_v2Moving on, the second thing to watch is your calorie level.  It’s vital that you are consuming an adequate number of calories to keep up with your activity level.  Most detox diets will naturally be lower in calories, so as you go on them, make sure that you curtail on the amount of physical activity you plan to perform.

On those days where you are more active, think about doubling up on the fruit servings you’re eating and possibly adding in some healthy fats such as nuts or healthy oils.

This will provide you with the extra energy you need at this point. If you begin to lose lean muscle mass, it will just be a downward spiral from there.

Limit Your Detox Lengthdetox

Another thing to remember is that you should limit the length of the detox plan you use.  Don’t detox diet for any longer than one week total. Anything more than this is likely to put you at a nutritional deficiency and will definitely have an influence on how you feel on a day to day basis.

Instead, keep the detox short and sweet. When done properly, this is all the time that you’ll really need to spend on it.

 

 

Supplement

supplementsFinally, last but not least, consider supplementation.  Taking a multivitamin is the perfect way to provide assurance that you aren’t missing out on any nutrients and that you aren’t going to do long-term harm to the body.

You will be low in calcium, iron, zinc, along with vitamin B in most instances while detoxing, so the multi will provide some relief.

So there you have the primary things that you should note about detox diets.  Be sure to use them wisely and you will feel great and see optimal results. 

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Creating An Extreme Weight Loss Diet Plan

Saturday, February 21st, 2015

weight-loss-drugsLooking for extreme weight loss success? Have a deadline to reach for your weight loss goals?

Whatever the case, if you are in a hurry to shed the excess weight you’re carrying around, chances are you’re on the hunt for one of the ultra low calorie diets out there. In fact, as much as you hate to admit it, you may have even typed in ‘Crash Diet’ in the Google search bar.

You aren’t messing around here – you need that weight gone yesterday!

But, before you run off on a poorly designed extreme weight loss diet plan, it’s worthwhile to take a bit of time to educate yourself on how to do this correctly. While you should never use an extreme weight loss diet plan for the long haul (as they will cause harm regardless if carried out for extended periods of time), over the short term, if done right, they can be safe to use.

Let’s go over the main points that you must know if you’re going to be creating an extreme weight loss diet plan for yourself.

Focus On Proteinprotein[1]

The first component to get in place on any extreme weight loss diet plan is protein. Protein is what will make sure that you aren’t burning up lean muscle mass as you go about the diet plan, so what will keep your metabolism running on high over the long term.

If you start to lose lean muscle mass, which is quite common on extreme weight loss plans, you’re headed for long-term trouble.

You do not want to miss this point. Each and every meal and snack that you consume should have protein laid out as its base.

Get Your Greens

LeanKaleSmoothie_DTSecond, make sure that you get your greens in.  Eating enough vegetables on a fat loss diet plan is going to be incredibly important because these are the foods that are going to provide the most nourishment overall to the body and help to also keep you regular due to their fiber content.

Plus, they’re also incredibly low in calories. So for any dieter on an intense diet program, that’s really a win-win scenario.

Eating more greens throughout this diet is only going to make your life that much easier.

Drink More WaterDrink-more-water3

Next up, make sure that you stay well hydrated. Very low calorie diet plans do tend to have dehydrating effects on the body, so to avoid this from happening to you, make sure that you are staying as well hydrated as possible.

Aim for 8-10 glasses of clear fluid each and every day – more if needed.

 

 

Keep A Calendar

618_348_eight-ways-to-trick-time-keep-a-calendar-not-a-to-do-listFinally, last but not least, make sure that you keep a calendar of your time on the diet. Track how long it has been since you started and at two weeks, come off that diet. Doing it any longer than this period of time is only going to set you up to fail.

So there you have the main points to know about extreme weight loss diets. Do these wisely and you will see fast results and meet your weight loss deadline. 

 

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Can You Trust A Weight Loss Chart?

Friday, February 20th, 2015

graphAs you go about your weight loss program plan, one thing that you’ll want to consider is whether a weight loss chart is really the best way to measure how you’re doing with your program.

Many people use weight loss charts as they assess their progress and how they’re doing, and it can really control their emotions.

If they see that they are now in the ‘normal weight’ range, they get very excited –thinking they’re doing everything perfectly.

If they’re in the overweight category however, frustration will be apparent and they may give up entirely, thinking they’ll just stay overweight permanently.

But there are some very negative things that can come about because of using a weight loss chart. Let’s take a look at what these are so that you can form a complete picture in your mind on how they may be throwing you off.

They Encourage Fast Weight Lossbrent-before-after

The first problem with weight loss charts is that they can encourage you to go to extremes with your diet plan if you’re going to aim to see as fast of fat loss as possible.

Basically, if you see that you’re in the overweight category and have 15 pounds to lose to get to normal weight, that gives you a firm amount of weight to shed and you may think the faster you can do this, the better. You definitely do not want to be classified as ‘overweight’.

But remember, fast weight loss doesn’t always mean safe or healthy weight loss. When you lose the weight too quickly, very often it’ll come back on just as fast as it left.

A slow and steady approach is a far better way.

They Don’t Factor Muscle In

ce08d_ORIG-posterior_chain_backThe second reason why a weight loss chart isn’t going to be ideal is because they don’t factor in muscle tissue.If you’ve been building a high amount of muscle through intense workout sessions or are just naturally muscular as you’ve been athletic your entire life, the weight loss chart will not account for this.

In fact, it may place you as overweight even though you actually have very little body fat on your body.

For these people, it’s just not going to work for them and won’t be a good idea to use.  If you feel like you have a high percentage of muscle on your body and that is why you’re so heavy, a far better plan would be to have a body fat test taken instead. That is really going to tell you the complete picture of what’s going on there.

 

They May Not Be Right For Teensarticle-2473253-18CD217400000578-574_306x765

Finally, last but not least, if you’re a teen or a parent of a teen who is using the chart for them, realize that teens do grow at different rates and it can take a bit of time for their body weight to normalize to the weight they will naturally be at as an adult.

For this reason, avoid using the weight loss charts for teens. If your teen or you are slightly heavy, be patient. Let your body finish its growth process and then you can focus on dieting if need be.

Instead, concentrate on eating right at this time and being active. That will be the far better approach.

So there you have the top points that you must think about as you go about your diet and consider your method of assessments. Overall, weight loss charts typically are not the best approach to be using. 

 

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Can You See Extreme Weight Loss And Stay Safe?

Thursday, February 19th, 2015

3750ddb68e16b6ae5c4f936c7fa7e746If you’re on a fat loss program at the moment, one of the top things that you may be questioning is just how fast you can lose weight and stay safe while you do it.

While you will always get those people who just want to lose weight and don’t really give a care as to how they do it – they just want it gone now, most people do realize that health must remain a priority.

Besides, there’s no point jeopardizing your future health just to fit into your skinny jeans in a week – not to mention torture yourself while you do it.

Instead, you want to take the moderate approach and lose weight quickly but without causing your body too much distress in the process.

So how fast can you lose weight? What’s the most extreme rate of weight loss that you should even consider?

Let’s have a look at what you should know with regards to this topic.

Your Diet Time FrameGlowing-Skin-with-healthy-diet

The very first thing that you must think about is how long you plan to use the diet. Are you just dieting for a week or so?

If that’s the case, you can likely experience a slightly faster rate of total fat loss because you won’t be starving your body for too long. Remember, all diets are essentially ‘starving’ you to some degree. How much is dependent on how severe the diet really is.

If you plan to diet for more than a couple weeks, you’re better off accepting a slower rate of weight loss and making sure that it stays off for good.

photos.demandstudios.com-getty-article-178-66-56569535_XSHow Much Weight You Have To Lose

Moving along, also ask yourself how much weight you have to lose. Are we talking a couple pounds here?

Or are we talking 20-40? If you have more than 10 pounds to lose, you aren’t going to do that using any extreme weight loss plans and stay safe.

If you have a few pounds to shed, then fine, you can likely do so without harm.  Get on the intense diet and get off it just as fast.

The more intense the diet is, the faster you’ll lose that weight anyway, allowing you to come off that fast.

But, if you have many pounds to lose, you simply aren’t ever going to lose them ‘fast’.

Your Body TendencyBeautiful woman measuring her waist - high key shot in studio

Finally, also consider your body tendency. Do you tend to store fat easily? If so, your body isn’t going to give it up so easily.  In that situation, you may not perform so well on extreme weight loss diets. A more moderate approach will likely suite you better.

So there you have the main points to keep in mind as you go about your diet program. Extreme weight loss may be possible in some cases, but in many where there is more weight to lose, a moderate approach is the safest bet.

 

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