Archive for May, 2015

Can organic food help me lose weight faster? The basics of organic food explained…

Sunday, May 31st, 2015

organicfoodOrganic foods are becoming more popular again as people realize that our bodies don’t need the extra burden of harmful chemicals. There are now a number of nutritionists and dieticians that believe that buying organic foods from sources that you can trust is the best way to promote healthy foods.


What_is_organic_food?What is organic food?

Everyone ate organic food until chemical pesticides and herbicides were invented in the last hundred years or so. The label “organic” is a bit of a misnomer, since all food is chemically organic because it is carbon-based. But organic in the context of food now means it is produced without the use of conventional pesticides and artificial fertilizers, is free from contamination by human or industrial waste, is processed without ionizing radiation or artificial food additives, and does not contain genetically modified organisms (GMO). Also, in the context of livestock, use of antibiotics or growth hormones is not allowed.

 

Defining organic food

Defining_organic_foodCertified organic food is most commonly described as food grown and packaged without the use of chemicals, preservatives or additives. In other words, food that is either completely or at least 70% all natural can be called as organic food.

Another way to explain it, from a bigger picture standpoint is:

“Organic food is produced through a system that is based on ecological balance and humane care for the plants, animals and people that make up the farm environment.”


But is organic food more nutritious?

But_is_organic_food_more_nutritious?In 2001, nutrition specialist Virginia Worthington published her review of 41 published studies comparing the nutritional values of organic and conventionally grown fruits, vegetables and grains. What she found was that organically grown crops provided 17 percent more vitamin C, 21 percent more iron, 29 percent more magnesium, and 13.6 percent more phosphorus than conventionally grown products. She noted that five servings of organic vegetables provided the recommended daily intake of vitamin C for men and women, while their conventional counterparts did not. Today there are more studies that show the same results that Ms. Worthington concluded.

Beware, there are also studies stating that there is no difference. Again, the nutritional content is not in question; it’s the large amounts of harmful pesticides, insecticides and potential toxins they spray on the crops that makes the difference.

 

Last but not least, considering the health benefits of eating organic foods, along with the knowledge of how conventionally grown and raised food is impacting the planet should be enough to consider paying greater attention to eating organic, today. Since most people buy their food in local supermarkets, it is good news that more and more markets are providing natural and organic foods in their stores. However, you must remember the fact at all times that there is no single key to successful weight loss. It is rather a combination of multiple factors that lead to progressive yet permanent weight loss such as:

1-    Eating a well-balanced (preferably organic) food diet that rich in nutrients and mineral.

 

2-    Keeping a healthy, physically active lifestyle.

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Can exercise really help me lose weight? Helpful hints & tips on exercising

Saturday, May 30th, 2015

Weight-Loss-Diet-GuideRegular physical activity may help you lose weight and keep it off. It may also improve your energy level and mood, and lower your risk for developing heart disease, diabetes, and some cancers. According to the 2008 Physical Activity Guidelines for Americans, experts believe all adults should be physically active. Some activity is better than none, and individuals who engage in any amount of physical activity may gain some health benefits. The majority of your physical activity should be moderate to vigorous in intensity. However, adults should aim to include muscle-strengthening activities as well. For more information on the Physical Activity Guidelines, see the “Other Resources” section at the end of this brochure.

Step-AerobicYou can be physically active every day for one extended period of time, or you can break it up into shorter ses­sions of 20, 15, or even 10 minutes. Try some of these physical activities:

  • Walking (15 minutes per mile or 4 miles per hour)
  • Biking
  • Tennis
  • Aerobic exercise classes (step aerobics, kick boxing, dancing)
  • Energetic house or yard work (gardening, raking, mopping, vacuuming)

 

Some time-tested exercise tips to lose weight

Following are some key tips to get you started:

exercise1. Choose activities that you think you’ll enjoy. Most people will stick to their exercise program if they are having fun, even though they are working hard.

2. Set aside a regular exercise time. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don’t let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

3. Set short term goals. Don’t expect to lose 20 pounds in two weeks. It has taken awhile for you to gain the weight; it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements.

Vary-your-Workout4. Vary your exercise program. Change exercises or invite friends to join you to make your workout more enjoyable. There is no single “best” exercise, just the one that works best for you. It won’t be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts.

 

Finally, do remember that even regular exercise alone, cannot help you achieve your weight loss and fitness goals. 

How to calculate your own BMI? Your at-home step-by-step guide

Friday, May 29th, 2015

overweightThere are many ways to determine if you’re at a healthy weight and BMI (Body Mass Index) calculation is one of the easiest, simplest and most frequently used methods for the same. Determining your BMI is not difficult at all and you can do it easily even within the comfort of your home. In its simplest meanings, BMI compares a person’s weight to their height.

 

BMI formula

overweight_kate_by_cahabent-d7bkchvBMI uses a mathematical formula based on a person’s height and weight. BMI equals weight in kilograms divided by height in meters squared (BMI = kg/m2). When using pounds and inches, the formula needs to be altered slightly. Multiply your weight in pounds by 703. You can also calculate your own BMI accordingly. .

For example, if you weigh 120 pounds and are 5 ft. 3 in. (63 in.) tall:

BMI = 120 x 703 = 84,360 = 21.3 

63 x 63 = 3,969

This is well within the healthy weight range.

 

Step by step guide to calculate your BMI

overweight-live-longer-1024Things you need:

To calculate your own BMI while sitting within the comfort of your home, all you need is:

  • A simple calculator
  • Your already known readings for your own “height” and “weight”.

If you have these things ready then:

 

1-Enter your body weight in Kilograms

2- Press the ÷ symbol

3-Enter your body height in meters

4-Again press the ÷ symbol

5- Again enter your body height in meters

6- Press the “=” symbol

 

What does BMI tell you?

A BMI of 25 to 29.9 indicates a person is overweight.

A person with a BMI of 30 or higher is considered obese.

 

bth_obese-manIn short, for most adults, the BMI is a good way to get an idea of healthy weight ranges. But it is not always the final word in deciding if a person is overweight or obese. There are other things to think about when judging how much someone should weigh. A person with a high BMI should be evaluated by a health care provider, who might use other factors such as skin fold thickness (a measure of body fat), waist size, evaluations of diet and family health problems, and other tests to find out if a person’s weight might pose a health risk. For example, you are at a higher risk if you carry most of your weight around the abdomen. If you are overweight, losing 5 to 10 per cent of your current body weight at a rate of 2 to 4 lbs (1 to 2 kg) per month is a healthy goal.

For someone who weighs 200 lbs (90 kg), 5 to 10 per cent is 10 to 20 lbs (4.5 to 9 kg).

 

It is important to remember that while BMI does not show the difference between excess fat and muscle, it is closely associated with measures of body fat. It also predicts the development of health problems related to excess weight. For these reasons, BMI is widely used by health care providers.

Phen375

BMI & weight loss Know your weight to calculate your mass…

Thursday, May 28th, 2015

Introduction

OverweightDid you know that in the USA, alone, about 66 percent of adults are either overweight or obese? How do you know if you are among them? A simple measure called body mass index (BMI) provides useful estimates of overweight, obesity, and body fat distribution. BMI is used to broadly define different weight groups in adults 20 years old or older. The same groups apply to both men and women.

 

Understanding BMI

body-fat-measurement-bmiBMI is a number based on your weight and height. BMI measures your weight in relation to your height, and it is closely associated with measures of body fat. In general, the higher the number, the more body fat a person has. BMI is used by healthcare professionals to screen for overweight and obese individuals and to assess a patient’s health risk.

BMI is a way of checking body “fatness” for most people. It’s not absolutely accurate and there are many other things to consider, but your BMI basically helps you know whether you’re at a healthy weight. However, a person’s BMI score is not the only tool used by healthcare professionals to assess health risk. They also consider waist circumference, blood pressure, and cholesterol level, and blood sugar level, family history of disease, physical activity, and cigarette smoking when assessing a patient’s health risk.

 

BMI classification

BMI_classificationAs per BMI’s classification, your weight can fall into one of the following categories:

Underweight: BMI is less than 18.5

Normal weight: BMI is 18.5 to 24.9

Overweight: BMI is 25 to 29.9

Obese: BMI is 30 or more

These readings are very important with respect to your overall health risk and body weight.

For example,

If your BMI is above 25:

If_your_BMI_is_above_25If you are overweight (BMI over 25) and physically inactive, you may develop:

• Cardiovascular (heart and blood circulation) disease

• Gall bladder disease

• High blood pressure (hypertension)

• Diabetes

• Osteoarthritis

• Certain types of cancer, such as colon and breast cancer

 

If your BMI is below 20:

underweightIf you are underweight (BMI less than 20), you may be malnourished and develop:

• Compromised immune function

• Respiratory disease

• Digestive disease

• Cancer

• Osteoporosis

• Increased risk of falls and fractures.

 

When to lose weight on the basis of BMI?

When_to_lose_weight_on_the_basis_of_BMIYou should talk to your health care provider about losing weight if:

Your BMI is 30 or above

Your BMI is between 25 and 30 and you have two or more of the health problems listed above or / and a family history of heart disease or diabetes,

 

Conclusion

Talk to your doctor and have him or her evaluate your BMI, waist circumference, and other risk factors. Ask your doctor if you are at an increased risk for disease and if you should lose weight. Remember, even a small weight loss can help to lower your risk of developing certain diseases. 

Measuring your body weight & fat… Choices other than the BMI!

Wednesday, May 27th, 2015

Why do we need alternatives?

Measuring your body weight & fat…The Body Mass Index (BMI), a measure of weight in relation to height, is commonly used for classifying overweight and obesity. The risks of cardiovascular disease and type 2 diabetes tend to increase on a continuum with increasing BMI, but for practical purposes a person with a BMI of over 25 is considered overweight, while someone with a BMI of over 30 is obese. But one size does not fit all. In women, a BMI as low as 21 may be associated with the greatest protection from coronary heart disease death. The BMI for observed risk in different Asian populations varies from 22 to 25 kg/m2. Therefore, dieticians, nutritionists and weight loss experts believe that other methods should also be used to evaluate a person’s overall health risk and the associated grade of obesity.

 

Alternatives to Body Mass Index

There are two main and common alternatives to Body Mass Index:

 

1-    Waist-Hip Ratio (Pears” vs. “Apples”)

Waist-Hip Ratio (Pears” vs. “Apples”)Health care providers are concerned not only with how much fat a person has, but also where the fat is located on the body. Women typically collect fat in their hips and buttocks, giving them a “pear” shape. Men usually build up fat around their bellies, giving them more of an “apple” shape. Of course some men are pear-shaped and some women become apple-shaped, especially after menopause. If you carry fat mainly around your waist, you are more likely to develop obesity-related health problems. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches have a higher health risk because of their fat distribution.

 

2-    Waist circumference

   Waist circumferenceCircumference is the perimeter of, or the distance around a circle. So waist circumference is a measure of the distance around the abdomen. Waist circumference is one of the most practical tools to assess abdominal fat for chronic disease risk and during weight loss treatment. A high waist circumference or a greater level of abdominal fat is associated with an increased risk for type 2 diabetes, high cholesterol, high blood pressure and heart disease.

 

According to the United States Department of Health and Human Services the following individuals are at increased risk for developing chronic diseases:

• Women with a waist circumference of more than 35 inches.

• Men with a waist circumference of more than 40 inches.

However, however, lower thresholds for waist circumference have been recommended for Asian populations by the World Health Organization due to recent research findings. Therefore, those at increased risk for developing chronic disease include:

• Asian women with a waist circumference of more than 31 inches.

• Asian men with a waist circumference of more than 35 inches.

To measure waist circumference locate the top of the hip bone. Place the tape measure evenly around the bare abdomen at the level of this bone. Read the tape measure and record the waist circumference in inches. Ensure that the tape is sung but does not push tightly into the skin and you measure waist circumference after breathing out normally.

 

Is waist circumference better indicator than BMI?

Is waist circumference better indicator than BMI?Waist circumference may be a better indicator of health risk than BMI alone, especially when used in combination with BMI. Waist circumference is particularly useful for individuals with a BMI of 25-34.9. For individuals with a BMI > than 35, waist circumference adds little predictive power on the disease risk classification of BMI.

Studies have shown that the distribution of body fat is associated with an increased prevalence of diabetes, hypertension, high cholesterol and cardiovascular disease. Generally, the association between health risks and body fat distribution is as follows:

• Least risk – slim (no pot belly)

• Moderate risk – overweight with no pot belly

• Moderate to high risk – slim with pot belly

• High risk – overweight with pot belly.

 

Waist circumference and health risks

Waist circumference and health risksWaist circumference can be used to indicate health risk.

For men:

• 94cm or more – increased risk

• 102cm or more – substantially increased risk.

For women:

• 80cm or more – increased risk

• 88cm or more – substantially increased risk.

 

Conclusion

ConclusionIt is crystal clear from the above discussion that no single measure including BMI is 100 accurate in determining the exact health risk due to your body weight. You should, therefore, reply on , multiple methods such as BMI, wait to hip ratio and waist circumference to evaluate such risks and their link with your body weight and body fat.

Alarming epidemic of obesity

Tuesday, May 26th, 2015

ObesityObesity, today, is now regarded by many as “silent killer”

The global number of people who is suffering from overweight in adult population is approximately 1.6 billion people (age more than 15 years) and at least 400 million of that are obese. Similarly, with respect to global childhood obesity, there are at least 20 million children under 5 that either have overweight or, that can turn into obesity if their parents don’t take the necessary measures. The projection of the WHO by the year 2015 is that approximately 2.3 billion adults will be overweight and more than 700 million will be obese.

While globally, there have been significant increases in obesity prevalence rates over the last 20 years, the following statistics indicate the alarming threat of obesity with respect to specific North American & European countries.

 

Obesity in USA

Obesity in USAOver two-thirds of adults in the United States are overweight or obese, and over one-third are obese, according to data from the National Health and Nutrition Examination Survey (NHANES) 2003–2006and 2007–2008. According to the same estimate:

  • 68 percent of all adults in US are overweight
  • 64.1 percent of all women in US are overweight
  • 72.3 percent of all men in US are overweight

Similarly, according to the same statistics, over one-third of U.S. adults are obese which means:

  • 33.8 percent of all adults in US are obese
  • 35.5 percent of all women in US are obese
  • 32.2 percent of all men in US are obese

 

Obesity in UK

Obesity in UKWithin the UK, English obesity prevalence rates in adults have increased by three- to four-fold since the 1980s. The most recent available data from England and Scotland indicate obesity prevalence rates are similar in men and boys at 22 percent and 18 percent respectively. The obesity prevalence rate in Scottish women is 19 percent higher than in English women (26 percent compared to 21.9 percent). Among girls, the prevalence rate of obesity is 30 percent higher in England (18.1 percent) than in Scotland (13.8 percent).

 

Some of the biggest causes of the increasing obese population in high-income countries and nations include:

  • The global shift in diet towards increased intake of energy-dense-foods
  • The decreasing physical activity due to the increasingly sedentary nature of many types of work
  • Changing ways of transportation and increasingly urbanization
  • More dependency on fast food as daily meals

fast food as daily mealsIn addition, these days is also dramatically changing the situation in low and middle-income countries, particularly in urban settings, lead to the tendency to consume more food rich in fat and sugar and to the insufficient access to sport and fitness facilities.

In short, it is clear from the above discussion that obesity is now growing almost as an epidemic with rapidly growing rates especially among developed nations. Unfortunately, medical drug treatment or surgery has been unable to address the underlying causes of obesity even among affordable population. 

Açaí Berry Detox Review

Monday, May 25th, 2015

Acai BerryThe açaí berry – the new superfood berry native to South America, is being touted as the latest supplement for a wide range of health ailments. It’s said to promote weight loss, anti-ageing, clearer skin, increased energy and better sleep, all due to its impressive nutrient profile.

Many people are seeing great results when combing a pure açaí berry product with a colon cleanse detox product, but do they really work?
A friend and I (both mid 40s and around the 16-18 UK size mark) were keen to try out the açaí berry detox for ourselves for one month to try and shed a few pounds without adjusting our diet or exercising. We both work pretty hectic schedules and eating properly and being motivated to exercise is very hard to squeeze in.

NewsWe tried out the most popular açaí berry and colon cleanser products to see if they really live up to the claims. With no side effects in a totally natural weight-loss and detox package, what could I lose?

We started looking for açaí berry products online, it seems to be the best resource for tracking down the best quality açaí berry products which are simply not available in stores. Through various recommendations by health professionals and journalists, we discovered that in order to get the most benefit from the açaí berry capsules you’ll need one that’s 100% pure fruit, not an extract or capsule with filler or bulking agents inside. This way, you’ll get the actual fruit pulp which is freeze dried (to capture the entire fruit and all of the nutrients) for the maximum benefits. We found out that the açaí berry must be freeze-dried immediately after harvest due to its short shelf life.

The açaí berry contains a good amount of healthy fats such as omega 3, 6 and 9, which means it doesn’t stay fresh for very long, therefore must be frozen immediately by freeze-drying. We figured that’s why we couldn’t find the açaí berry fruit in supermarkets or health stores, and ventured online to get the best product available.

NewsWhilst doing a quick search for the term ‘açaí’ we came across the ‘Slimming & Wellbeing Superstore’ from Evolution Slimming. Their açaí berry appeared 100% pure, and they showed photographs of the open capsules for side-by-side comparisons of their açaí berry fruit.

The powder looked very dark in colour; a deep rich purple, which proves the quality of the powder. We also noticed the açaí berry was reviewed by a national newspaper, the Sunday Express, which gave us confidence that the product was worth the money. Just to make sure, we contacted the company for a copy of their açaí berry certification which they quickly provided us via email. We had great confidence in Evolution Slimming’s açaí berry quality, so with this in mind, went ahead and ordered a bottle of their pure açaí berry (£29) and a bottle of their colon cleanser (£19) as a special offer bundle which was £43.50 on special offer. We went for the free delivery option which arrived at our address two days later, which was great. Each bottle was for one month’s supply, so I was hoping to complete the entire 4 week program. We bought one each.

Acai berryI started the course the very next day. Taking 2 DetoxPlus in the morning with one Açaí berry, and then again before bed with a glass of water. I took my first dose with breakfast as recommended and waited to see if I felt any immediate difference. The manufacturers claimed that I should start to see results within the first few days, so after not feeling any immediate benefits I persevered and continued the tablets for a further 2 days.

new renderOn the third day, I noticed I definitely had more energy, presumably from the açaí berry antioxidants. I was also visiting the toilet a little more, but this was an expected effect of the detox product, which is called a ‘colon cleanser’ for a reason as I felt ‘cleansed’ after each visit. It was a strange feeling to get used to; I felt somewhat lighter and fresher, with my stomach feeling less bloated and a little flatter. I hadn’t lost any weight yet, but it was still early days.

 I hopped on the scalesAfter the second week, I hopped on the scales to see if I had lost any weight. I wasn’t expecting miracles, but my size 16 office trousers were much looser around the waistband. To my delight, I was down 6lbs. That’s an average of 3lbs per week, which was great! My friend had lost slightly less at 4lbs, but still a result she was pleased with. We had half a bottle left of each product with two weeks to go and were excited at the possible results after the full course.

jump right out of bedThe fourth and final week rolled around. I can’t believe how great I feel and how little effort it took. I’m now able to jump right out of bed as soon as my alarm screams, without having to whack the snooze button six times before I eventually crawl out of bed. I’ve bags more energy meaning I’m taking the stairs at work rather than the lift, which is making me feel more motivated to take a 30 minute walk three nights a week. I’m weighing myself every three days, and seem to be losing a pound each time, which is absolutely fantastic. In total, I’ve lost almost a stone (13.5lbs) and am feeling like a new woman. I’m so pleased with the results that I’m going to continue for another month.

I lost a satisfying amount of weightPositive points: I lost a satisfying amount of weight in a relatively short time, and gained a huge load of energy without feeling ‘buzzy’ or getting the shakes (as I have found previously with other diet pills). I’d definitely recommend it to people in similar situations that are struggling to lose weight through dieting or exercise.

Negative points: Going to the toilet more was a little inconvenient, but only when at work. This inconvenience was balanced out with knowing I’m cleansing toxins from the body gently, which was most definitely assisting my weight loss.

 

 

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How Antioxidants Can Help With Weight Loss

Sunday, May 24th, 2015

Antioxidants Can Help With Weight LossIt is not any easy job to lose your weight because a lot of effort is required for this. You may be thinking that why it is difficult to lose your weight. Well, this is due to the reason that you have to change your current habits and have to adopt the new pattern of living. Sometimes it is very difficult to change the existing habits because no one can easily adjust with the new habits.  However, if we talk about the weight loss then there are numerous things that you have to adopt in order to get a slim body. If you want to obtain the better results in a short period of time for getting a slim and smart body then you have to follow some important guidelines that are very effective in this regard. Antioxidants are very helpful for weight loss purpose.

Rasberry KetonAntioxidants are perfect for removing the free radicals from your body and also suitable for improving metabolism along with your overall health.  If you are determined to get a slim body and ready to do every thing then you must keep in mind that only consistent practice is required for this. If you want to get fantastic results regarding the weight loss then berries are one of the most efficient sources for weigh loss. This is the main natural source of antioxidants. You are not required to wander here and there in search of various solutions for getting a slim body because due to the berries, you can easily achieve the target of having a smart body. 

There are many people who are not aware with the real concept of antioxidants but there is no more need to get worried because I am going to tell you something important in this regard. This is a substance that is particularly used for preventing or reducing the procedure of oxidation. It is done by protecting the cells of body from the damage that is caused by the free radicals. Free radicals are the unstable molecules missing the electron.  

ZotrimOur bodies require some important things for burning the fats. If you are successful in providing your bodies these kinds of important things that are perfect for burning the fats then you can easily attain the objective of getting a smarter body within a shorter period of time. Some of the important sources of free radicals include the ozone, heavy metals (cadmium, mercury and lead), saturated fats, nitrous oxide, alcohol and some other pollutants and chemicals. 

When we exercise, the free radicals are created and if we exercise with great attention then we can easily produce these free radicals.  Antioxidants have a great positive affect on our health and it also protects the cells of our body. These are perfect for the nutritional support of your body and make it strong and fully energized. Most of the physicians recommend the daily exercise because in this way you can take better care of your body. You will also be able to enjoy a happy life with a slim body. 

 

Garcinia orange

Are Exercise Videos A Good Solution For Fat Loss?

Saturday, May 23rd, 2015

weight-lossAfter setting the goal to work on losing any excess body fat you currently have, the next step is taking the time to assess the various ways that you can help move fat loss along.

What are the best workouts to be completing? And, how often should you be doing them?

These are just a few of the questions that might come up as you start preparing yourself to get started.  One type of workout that many people will think about doing is a video based workout.  Following along with an exercise video right in the comfort of your own home can seem like the perfect way to get in shape.

It’s fast, convenient, and doesn’t require any expensive workout equipment.  What more could you ask for?

But are these videos a really good solution for fat loss? Or are they just going to waste your time?

Let’s have a quick peak at what you should consider.

The Type Of Video You’re Using

The Fat Extinction ProgramThe very first thing you need to take into account is the type of video you’re using.  The video variety will make a big difference in the amount of weight loss progress you see as different home workouts will burn different calories.

A yoga video for example would be perfect for someone who is looking to experience relaxation benefits and who wants to improve their flexibility.  In terms of calorie burn though, you could do better.

A fast paced kick-boxing style of workout on the other hand will have you rapidly burning up calories, thus seeing faster overall results as far as weight loss goes.

When trying to choose which video to use, look for one that’s going to get your heart rate up and keep it there while using all the main muscle groups in the body.

These are two elements that will qualify it to be a good calorie burning activity.

The Degree Of Weight Loss You Wish To Experience

The Degree Of Weight Loss You Wish To ExperienceThe second thing that you need to think about is what overall rate of weight loss you want to experience.

The fastest rates of weight loss will be seen in those who follow a good diet plan and a proper strength training workout.

So if the video incorporates strength training into the mix, you can feel confident that it should help you move towards your end goal.

If the video doesn’t, then you’ll want to also take the time to perform some additional strength training on your own time.

This will help ensure that you’re getting the benefits of both worlds.  Be careful when selecting your video for strength training however as many of the ones out there promote using very light weights, which isn’t what you want to be doing.

Remember, the more you challenge your body, the faster you’re going to see progress.

Your Level Of Fitness Knowledge

Your Level Of Fitness KnowledgeFinally, the last thing that you need to take into account is the level of fitness knowledge you have.  If you’re performing an exercise video that calls for a number of advanced exercises that you’ve never done before, there’s a very good chance that you could begin using improper form.

This could then set you up for some serious injuries over the long term, so something that you definitely must work to avoid.

In that situation, an exercise video may not be the best option for weight loss and a session with a local personal trainer would be.

So there you have a few of the most important points to consider about weight loss videos.  When used properly in the right situation, they can help encourage weight loss, but when used improperly, they may not deliver the results you were hoping for. 

 

Proactol

Avoid Bulky Legs: Must Remember Tips For Women

Friday, May 22nd, 2015

Avoid Bulky Legs: Must Remember Tips For Women If you’re a woman hard at work at your fitness program, chances are one of your goals is to create a streamlined look for your lower body without the bulk.

Many people worry about weight lifting for the lower body as they fear it will cause them to develop large bulky muscles that make them look more manly than anything.

The good news is that weight training definitely does not have to cause you to look this way as long as you know how to properly plan out your workout program.

If you aren’t careful though, then you could find that you start to develop lower body thickness, so it’s vital to learn the right way to track.

Let’s go over some main points to keep in mind.

Keep The Rep Range Higher

Keep The Rep Range HigherThe very first thing that you should be doing is aiming to keep the rep range slightly higher when doing your leg workouts.  To build serious muscle, you would use a rep range of 6-8 reps, so for longer, leaner looking legs, go with a rep range of 10-15 instead.

Some females will take this up to 20, but there really isn’t much benefit to going beyond 15 reps.  If you’re doing 20, you’re likely not using a challenging enough weight.

Use A Challenging Yet Lighter Weight

Use A Challenging Yet Lighter WeightSpeaking of weights, this brings us to our next point – to avoid building bulky legs, you want to make sure that your legs are challenged with the weight that you’re using, but that the weight isn’t extremely heavy.

Since heavy lifting is what promotes an increase in lower body size, you want to avoid this if you can.  Use a weight that allows you to get up to 10-15 reps at which point you then begin to experience fatigue.

If you can get to 15 reps and feel as though you could keep going, that’s your signal to increase the weight slightly so it’s more challenging.

Focus On Plyometric Movements

Focus On Plyometric MovementsThe third thing that you should focus on to avoid bulky legs and get a more streamlined look instead is to focus on plyometric movements.  This means performing plenty of exercises such as jump squats, jump lunges, and other rebounding movements.

These are excellent for adding lower body strength without causing a high amount of bulk to occur.  They’ll also really help to boost your metabolic rate as well, so that’s another very nice advantage to using them.

Track Your Diet

Track Your DietFinally, last but not least, you want to make sure that you’re definitely tracking your diet. If you take in too many calories, that can also encourage greater rates of muscle growth as well, so could land you with slightly larger legs.

If you’re using a maintenance diet plan or a reduced calorie diet plan for fat loss, then you’ll never be able to build larger muscles due to the fact that you aren’t providing an excess amount of energy to build the muscle out of.

Keep your diet in check and you’ll stop any bulk from happening.

So there you have the top tips to remember about building your legs to be long and lean rather than thick and bulky.  Keep these in mind and you’ll easily create the look that you’re after. 

 

My Gene Diet