Archive for December, 2015

A Healthy Diet Check Up…From The Neck Up

Wednesday, December 30th, 2015

 

healthy-dietIf you have tried every so-called healthy diet plan on the planet and every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals, you probably need a “healthy diet check up…from the neck up.”

There’s no such thing as a healthy, fast, weight loss diet plan. Successful weight loss doesn’t just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles in your diet plan.

Begin with your “self talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your weight loss goals in the past?

If you had a chance to do it over again, would you change the dialogue? That’s a no-brainer isn’t it? Well, the good news is that you can turn the tide of negative self talk beginning right now. It’s never too late to begin and you start by reprogramming your self talk and beginning a whole new weight loss diet plan.

beneficiary-energy-requiredA good starting point is to begin with positive affirmations. Positive affirmations, spoken aloud with authority and belief, positively affect your attitude, focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.

Begin by writing your weight loss affirmations on paper. You can begin with something like, “I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable, but we need to put some work into structuring the affirmation.

First of all, “I want” gives the impression that what you desire is always in the future. In order to re-program your self talk, you need to trick your mind into believing that you have already achieved weight loss success. This is how your subconscious mind functions.

healthiereating_groaningtableYour subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you “want”, that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder, you will achieve exactly what you are telling your subconscious, that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self talk.

If your weight is 150 pounds and you desire is to weight 125 pounds, then you need to “be” 125 pounds from the moment you make the decision to change your self talk. What if you write your affirmation to read something like this: “I am healthy and fit, weighing 125 pounds.”

It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.

You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new diet plan,” or, “I love the healthy foods I eat.”

Write and rewrite until you are absolutely certain that you have written your weight loss goals “in the here and now” AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.

healthy and junk food concept - woman with fruits rejecting hamburger and cake

healthy and junk food concept – woman with fruits rejecting hamburger and cake

Remember to use the present tense. “I acknowledge achievement in all my weight loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”

At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn’t matter, continue to speak them aloud with as much conviction as you can muster. It’s taken a long time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud, firmly and confidently, you will be amazed at how quickly you can turn your thoughts around.

You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud, several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.

Above all, take action. Do nothing and nothing gets done. Do something and many things are placed in motion.

Regardless of what you are doing in life, you need to take action. Do something every day to put your plan into motion.

Fidgeting: The Natural Weight Loss Diet

Monday, December 28th, 2015

 
Weight-loss-guide-for-womenIt’s now official. The simple act of fidgeting can mean the difference between lean and obese. It’s the natural weight loss diet.

My friend likes to relate a story from time to time about when he was just a lad. His grandfather called him “Worm”, because he fidgeted so much. And between you and me, it can get rather annoying.

But he had the right idea, even if it wasn’t intentional. He’s 5’8″ tall and weighs around 145 lbs.

To my knowledge, he doesn’t work out, jog, or go to the gym. He fidgets. When we visit, I watch him twist and turn, tap his feet in the air, get up and down from the chair and walk around. It’s enough to drive you crazy, but his slim physique speaks volumes.

I’ve always believed that fidgeting is a result of a fast metabolism, so he naturally burns more calories, producing natural weight loss. But I also believe that fidgeting can be learned. Of course that’s all we need, more people to drive us crazy!

Now there’s a study to confirm what I’ve always believed. A detailed study conducted of mundane bodily movements found that obese people tend to be much less fidgety than lean people and spend at least two hours more each day just sitting still. The extra motion by lean people is enough to burn about 350 extra calories a day, which could add up to 10 to 20 pounds a year.

“There are these absolutely staggering differences between people who are lean and people who are obese,” said James Levine of the Mayo Clinic, who led the research. “The amount of this low-grade activity is so substantial that it could, in and of itself, account for obesity quite easily.”

Natural-Weight-LossHere are some things you could try.

* When a commercial come on TV, get up and stretch or better yet, move around. Just avoid the kitchen.

* Wriggle your toes and your fingers whenever you can. This will also tell you how sore they are and if their condition is so bad, just think of the rest of your body.

* Tap your feet in the air. Think of an upbeat song and tap along. This helps get your blood flowing.

* Do things like fetching, turning things off and on by yourself. Often when we come back tired from work, we tend to get others to do simple chores for us. These things are no big deal. They are things that we can very well do for our selves but we don’t.

* When talking on the phone, get up and pace. Just vary your walking area. You don’t want to wear a path in your carpet.

* Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.
You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.

* Do not slouch in your chair, but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure. It is your way of saying yes to a comfortable, weight-gaining pose.
Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.

Fidgeting isn’t a cure-all for obesity, but if you’re physically unable or just too plain lazy to eat right and workout, it’s a great start.

Fast Weight Loss for Special Occasions

Monday, December 21st, 2015

 

how to lose weight fastYou have all been through it before, the family wedding is coming up next month and you can’t seem to fit into that suit or dress because you have put on too much weight. So you must lose at least ten or more pounds quickly.

Losing weight quickly is not advisable as most of the loss will be muscle tissue and water; you put on the weight slowly (usually over years) so normally you should take it off slowly and then you will know that the majority of the loss will be body fat.

But you have a problem here and the clock is ticking so you will have to diet pretty hard to meet your target weight loss. Let’s look at that first, you all know that diets don’t work; they send the body into starvation mode, a survival mechanism from long age when humans faced periods of famine.

Going too low in calories causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

Research shows repeated dieting actually makes it harder to lose weight and easier to put it on because when you dump the diet and return to normal eating habits the drop in metabolic rate caused by the diet means that your old habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but also you may even gain an extra bit.

Knowing this, you really don’t want to put yourselves through this rigorous process, but for this special occasion you will. First though, you will have to boost the metabolism that has been lowered by the dieting. To do this you will have to perform a “Strength Train” workout to generate that initial spike in your metabolism. By increasing the lean muscle on your body by using Strength Training, your metabolism will increase, burning fat along the way.

224-weight-loss-before-afterThe strength training technique I use requires just twenty to thirty mins per week. Gone are the days of the five-day a week program with 6 to 12 sets per body part that, method has never worked. One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible.

While the calories expended doing exercise are important, the increase in metabolism especially after strength training continues long after the exercise is finished, burning calories at the same time.

The two main components of this technique are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and lose body fat.

The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for. Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal.

How-To-Lose-Weight-FastSmall frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels. A high quality broad spectrum vitamin and mineral supplement should also be taken on a daily basis.

As before get the calories from high quality food but if you can’t, utilize a blender to make concoctions from skim milk with whatever additives you want to use, just as long as you keep count of the calories for your daily total.

Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.

Now average out how many calories you consume a day with the use of a seven-day eating plan and calorie counter, once you have this figure subtract 1000 calories and this will be the target number of calories you will be aiming for.

Remembering that one-pound of fat contains 3500cals, losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Incidental activity is also very important if you want to lose this amount of weight in this short period of time, by increasing incidental activity you can burn at least another pound a week The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors.

Walk until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week.

Well there you have it, as an experienced trainer I wouldn’t recommend this type of program to my clients. The weight loss is just too quick and the program would be very hard to maintain owing to the very low caloric intake.

I advise my clients to decrease their calories by just 500 per day (and no more) below their maintenance levels and they will be losing 1 – 2 pounds of body fat every week, safely, without craving and without too much disruption to their lifestyle.

Remember, think long term here and that’s between 30 and 50 pounds of fat lost in six months. Any faster and all you will be losing is water and precious muscle tissue.

Giving Up the Diet

Sunday, December 20th, 2015

 

hqdefault (1)If you’re thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short
term solutions not long term.

After dieting you’ll certainly look lighter on the scales, but in most cases this is because you’ve dumped a few pounds of body fluid and muscle, and not because you’ve lost any significant
amounts of body fat.

One of the main reasons diets don’t work is because they sendthe body into starvation mode – a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars – the exact foods we are trying to do without!

Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.

This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra.

“Five more reasons to stop dieting”

  • Diets sap energy – Too little food means not enough energy for physical activity.
  • Diets lower your metabolism – Dieting causes your body to conserve energy, making results harder to achieve.
  • Diets are unhealthy – A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.
  • Diets make food the enemy – Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life’s pleasures.
  • Diets cheat your confidence – Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.

Instructor Running Fitness Boot Camp

Regular physical activity and a healthy, balanced diet aren’t as glamorous as the quick fixes, but they do get better results.

Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.

If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?

If the answer is “no” then its time to change what you’re doing.  Any healthy weight loss plan should include the following:

– A wide variety of foods.
– Regular and enjoyable exercise.
– Enough filling foods to avoid constant hunger.
– At least 1200 calories a day.
– Flexibility for treat foods and social occasions.
– A realistic goal of your best weight (not necessarily your lowest weight.)

Fact

A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.

Fiction

  • Weight loss is quick and simple.
  • Exercise is not necessary.
  • Certain exercises can spot reduce.
  • Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.

So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.

Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are the basics you’ll need to aim for.

A sound weight loss-eating plan should:

  • Be nutritionally sound, providing all the nutrients you need.
  • Never promise fast weight losses.
  • Offer an eating plan based on real food.
  • Allow you to eat out.
  • Avoid expensive meal plans, products and supplements.
  • Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
  • Make gradual dietary changes.
  • Provide knowledge.
  • Allow you to eat all foods
  • Recommend physical activity.

Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.

Consider the following steps to reduce fat in your diet.

  • Use skimmed or skimmed milk in drinks, cooking and on cereals.
  • Buy a non – stick frying pan.
  • Buy a cheese slicer
  • Cut the visible fat from meat.
  • Eat very little pastry.
  • Learn how to read a food label.
  • Substitute low fat yoghurt for cream.
  • Remove the skin from chicken and turkey.
  • Eat fruit as snacks rather than eating chocolate and biscuits.
  • Eat fewer burgers and sausages.

Move, Move, Move for Greater Weight Loss

Saturday, December 19th, 2015

 

I like to move it move it1_c_Nick MangafasIncidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Aerobic-WorkoutThe best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

  • Here are some of the benefits of Fast Walking.
  • Easy to Perform
  • Most Conventional
  • All Natural Body Movement
  • Doesn’t Cause Injuries
  • Can Be Done Anywhere 
  • The Best Minimal Effort Exercise for Fat Loss

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

walking-feature-opener-400x400Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes. At first try to do five 20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise, increase this to 40 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off. The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips…

  • If your feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.
  • Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
  • Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.

In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

Positive Imaging for Weight Loss

Friday, December 18th, 2015

 

weight-loss2Visualization can play an important part in losing weight and maintaining a healthy lifestyle that keeps it off. Losing weight can be difficult for many people who use fad diets and pills to achieve their weight loss goals without letting their mind help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by “day dreaming”, you can significantly improve your chances in achieving your goals.

Visualization is a great weight loss tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image thus reducing your weight.

slimThis means that if you program your subconscious with a mental image of yourself as a slimmer person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to losing weight. I can’t stress enough how important it is for you to believe in your visualization goals. You have to let go of past dieting failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect weight and proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits. Programming your mind into believing that you can lose weight, and to visualize yourself at your ideal weight is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your own body fat and being out of shape all the time, then the subconscious mind will find ways to make it so.

The subconscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates muscle (the muscles are controlled by the subconscious) and body-fat composition on the body, and the latter is the one we are most interested in.

So please try to visualize your body as lean as you would like, and your mind will work on that image. The mind can be a great partner in losing weight.

Getting Rid of Bad Nutritional Habits

Man with beer and chips watching TV at home

Man with beer and chips watching TV at home

A bad habit is like second nature and is acquired over a long period of time. Bad habits are programmed into the subconscious and “will power” alone will not get rid of it. Many try using all sorts of different ways to break it but without success.

Obesity is the result of bad nutritional habits and some of the causes are boredom, stress, tension and different complexes. Food becomes the substitution for these causes and before too long, obesity sets in. Most people become concerned that they’re obese, eat more and a vicious cycle is established.

The only way for lasting permanent weight loss is to break these bad habits and replace them with positive new ones, and the only way to do this is with visualization. Visualization puts you in charge of your subconscious where all these bad programs are stored.

All the will power in the world is not going to break these bad habits unless one has the help of their subconscious.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one’s inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

9910758-9910758-meditatingTry performing two sessions, one in the afternoon (primary) and the other before going to sleep (secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn’t time consuming especially when taking in the benefits received.

It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session.

When you begin your relaxation sessions, make sure you won’t be disturbed – lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed.

If you are sitting, open your eyes and look straight ahead. If you are lying down, open your eyes and stare at the ceiling. After a few minutes, slowly close your eyes.

Having reaching this calm relaxed state start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as slim and toned the way you will look after successful weight loss.

Picture yourself ten weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a firm, toned, well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks and how slim you look. Try to view the scene as it is happening this instant – in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends. Try and hear people complimenting you about your slim new body, and watch their admiring glances. Make the mental image as real as possible.

  • Remember set a goal for your ideal weight
  • You must want to lose weight
  • Visualize yourself at your ideal weight
  • Use positive images at every opportunity

Practice these sessions on a daily basis and over a period of ten weeks you’ll be on your way to become more fulfilled, happier and leaner

Recommended Supplements for Weight Loss

Tuesday, December 15th, 2015

 

There is a lot of confusion about weight loss supplementation, how to use, what to use and how much to use. In this article you will find the pick of today’s latest supplements on the market and armed with the right information you will have the knowledge to burn more body fat and have more energy for the things you want to do.

Remember that supplements do not replace proper diet and exercise but when used with the right training and weight loss program may help you make faster progress towards your weight loss goals.

Please remember that before taking on a training and supplementation program and if you are on medication always consult with your physician first. Now lets have a look at the supplements:

Chitosan

ChitosanChitosan is a fibre whose fat-binding ability is so strong that it can be used effectively to promote weight loss. The most important health property of dietary fibre is its ability to bind to fat molecules in the digestive system, which in turn are excreted.

Since Chitosan can’t be digested, the fat absorbed is passed out of the body. Together with a low fat eating plan and regular exercise, Chitosan is a great choice for keeping off those unwanted pounds. Try taking 15 minutes before a meal to inhibit fat absorption.

Dosage: as per the bottle

Ma Huang

Ma HuangA popular Asian herb that has been used for over 5,000 years is Ma Huang; it was first used by the ancient Chinese people as a decongestant.

The active ingredient is ephedrine, which has been shown to contain powerful fat burning characteristics which can enhance thermogenesis, the body’s burning of fat for energy.

It also increases the basal metabolic rate, which allows your body to burn calories faster and more efficiently. By mobilizing stored fat and carbohydrate reserves, Ma Huang works to reduce your appetite and aids in helping you lose excess weight.

Try combining with White willow bark and Guarana as the fat burning and muscle sparring effects of this stack are fantastic.

Dosage 300mgs twice a day.

Zhi Shi

zhishibCitrus aurantium is commonly referred to as bitter orange. Zhi shi is the immature dried fruit of citrus aurantium. Zhi Shi may be more thermogenic than ephedrine and has fewer side effects.

It can also be very effective stimulating the metabolism (this stimulation causes an
increase in the metabolic rate which burns calories) without any undesirable effects on the nervous system. Citrus aurantium may also act as an appetite suppressant.

Try combining with caffeine, white willow bark, cayenne and green tea for greater thermogenic action.

Dosage 300mg three times a day.

Pyruvate

PyruvatePyruvate is naturally occurring substance found in weight loss and herbal ‘fat-burners’.

Studies have show that using diet pills containing pyruvate while restricting caloric intake slightly and participating in strength training will boost your metabolism resulting in weight loss.

Pyruvate produces ATP, which makes it a great supplement to take with creatine and ALC (Alpha Lipioc Acid) comes in Sodium and Calcium, try Calcium.

Dosage 1gram to 5grams per day.

Bcaas

gat-bcaas-bottleBranched Chain Amino Acids, are essential amino acids, which means that the body by itself cannot produce them so sufficient quantities must be obtained from
supplementation.

The three Bcaas (Valine, Leucine, and Isoleucine) make up approximately 70 percent of the amino acids in the body. Bcaas are unique in that they are utilized directly by muscle tissue during long workouts.

Since your body only has a limited number of these amino acids, it can be forced to break down lean muscle tissue when dietary sources aren’t meeting your needs.

Bcaas can be found in most good protein powders these days.

Dosage 5 grams – 15 grams

Ribose

RiboseRibose is a simple sugar that occurs naturally in all living cells and in one of the simplest molecules used by the body to build and restore energy.

Ribose is very important for the production of ATP. ATP is the major source of energy used by cells including muscle tissue for normal function. Ribose has been shown to increase muscular levels, boost endurance, and promote recovery! It is also an important way to increase your energy levels.

Another new supplement which looks very promising.

Follow dosage on the bottle.

Nacn-Acetyl-Cysteine

nacNac is a powerful anti-oxidant and its ability to neutralize free radicals helps slow down the ageing process.

Nac has all the properties of l-cysteine and may be the most cost effective way to boost peptide levels in the body. Nac has been shown to safeguard against a variety of toxic hazards such as cigarette smoke, auto exhaust, and certain herbicides.

It can also play a beneficial role in prostate and respiratory conditions. Surprisingly, it is more effective than supplementing with cysteine, methionine, or even glutathione itself! A very good cost effective anti-oxidant.

Follow dosage on the bottle.

Multi-Vitamins and Minerals

megaoneMulti-vitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes and the
first supplement you should buy.

For the human body to perform at its optimum, it must be fed a vast supply of vital nutrients. If the body becomes deficient in just one of these essential vitamins or minerals optimum efficiency and performance declines.

People think that since you can not put on pounds of muscle that they are a waste of time to take them but if your body is deficient in just one of the essential vitamins and minerals you will never reach your full potential. Try and buy the Multis that have the higher potency mineral formulas.

So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.

Scientific Guidelines for Effective Weight Loss

Wednesday, December 9th, 2015

 

If you have been dieting and haven’t lost weight, stop! Don’t even think about trying another diet, because it will produce the same results you have already seen.

Below you will find “Scientific Guidelines” for weight loss that have always been around, but are not followed by the majority of weight loss programs these days.

Now let’s have a look at a few basic principles.

1. Increasing Your Metabolism

Boost-MetabolismIn order to produce Sustained, Permanent and Long-Term Weight Loss, it’s imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.

The only way to build this lean muscle so you can raise your metabolism is through “Strength Training”. There’s no other method that works wonders on the Metabolism like Strength Training.

By performing Strength Training, you’ll effectively increase the amount of functional lean muscle on your body so that your metabolism will elevate.

After a Strength Training session your body will undergo a significant increase or “Spike” in Metabolism, which will allow you to burn much more fat then you were able to before.

2. It’s All About Lean Muscle

perfect-muscle-building-day-teaser“The amount of fat the body can burn is directly related to the more lean muscle your body can hold.”

If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.

In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.

Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.

It’s also the amount of lean muscle on your body that makes you LOOK GOOD. Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.

3. Decrease Your Daily Calories

female-dieter-with-tape-over-mouthFor years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

4. Fast Walking Burns Fat

All you need to do now is incorporate “Fast Walking” into your weight loss program to hasten the burning of excess fat.

Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.

Here are some of the benefits of Fast Walking.

  • Easy to Perform
  • Most Conventional
  • All Natural Body Movement
  • Doesn’t Cause Injuries
  • Can Be Done Anywhere
  • The Best Minimal Effort Exercise for Fat Loss

“I can’t stress enough how Fast Walking is necessary in every weight loss program.”

Three Simple Steps to Fat Loss

Tuesday, December 8th, 2015

 

138Being overweight has now moved from a social nuisance and domestic embarrassment to an official disease. The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.

But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don’t require a complete lifestyle change.

These three steps are:

1. Strength Training – Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.

2. A Small Decrease in Daily Calories – Diets don’t work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets. Remember fat accumulates on the body over a long period of time so it must come off slowly.

3. More Incidental Activity – Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day.

Lets have a look at the Three Steps in more detail below:

Strength Training

_MG_8523Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss. This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.

By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year. Providing you take in the same amount of calories it will keep burning those extra pounds year after year! The amount of fat the body
can burn is directly related to the lean muscle your body has.

If you don’t perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.

Small Decrease in Daily Calories

4199e6c9b1For years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.

More Incidental Activity

55_FIT_METCALF_WALKINGF.A.S.TFat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.

Start with 100 minutes of controlled incidental activity per week increasing this to 200 minutes a week or more. In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

By incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints.

Weight Loss is all to do with Calories

Monday, December 7th, 2015

 

Weight-Loss-JourneyWhat is a calorie? The definition of a calorie is “the amount of energy, or heat it takes to raise the temperature of 1 gram of water 1 degree Celsius”. A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.
The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities. This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.
The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).

weightloss-scaleThis is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn’t take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.
The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.
In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity. The bottom line is to balance your caloric intake with the amount of calories that you are burning, that’s the secret to successful dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women underestimate their daily calorie consumption by 500 to almost 1000 calories. You can get a truer picture by keeping a, seven day eating plan of what you typically eat and drink during the day.

At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.

apfel mit rechnerUsing a calorie calculator can make counting calories easier – you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet. Another technique for low calorie eating is to watch your fat intake as this has the most calories.
Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra.

Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don’t go over your daily calorie allowance. Counting calories can also be flexible enough to accommodate most busy lifestyles.

Health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss. The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for.

Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal. Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels.

As before get the calories from high quality food but if you can’t, utilize a blender to make mixtures from skim milk with whatever nutrient additives you want to use, just as long as you keep count of the calories for your daily total.

Now use these out of the blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day.