0 HIIT: The Best Way to Burn Fat

High Intensity Interval Training has been found to be the most effective way to burn fat. Interval training workouts involve doing drills for about 2-3 minutes. During this period you need to work and go as hard as you can until you reach muscle failure. If you do this, you will be working out anaerobically, not allowing oxygen to reach your muscles. When you do this, you build up lactic acid in your muscles. When you accumulate so much lactic acid that your body cannot clear it, you reach muscle failure which, if timed correctly, would be when the drill was over and you took a 30-60 second rest and recovery.

So why do you want to deplete your muscles of oxygen? This does not sound very helpful or like it would work. The facts are that interval training has been proven to raise your heart rate much higher than normal cardio does, burn more calories and for a longer amount of time than regular workouts, increase your resting metabolic rate (RMR), burn calories and increase your metabolism for up to 48 hours after the end of your workouts, and the best for last, do all this in a shorter amount of time than a regular cardio workout.

HIIT: The Best Way to Burn Fat

Sounds great, doesn’t it? Well, the fact is that HIIT is rather intense as the name states. It is designed for those who are already in decent shape. If you are not physically active, and I would say a good rule of thumb is that you can perform 30 minutes of solid cardio, then interval training is not for you, yet. You should start out doing regular cardio and work your way up. Once you can go for at least 30 minutes, you can start to incorporate HIIT workouts into your exercise routines. Back let’s get back to the intensity. Because HIIT is so intense, you should not do HIIT workouts on back to back days. You should at least skip a day in between and not do more than 3 interval training workouts per week.

HIIT is physically exhausting to the muscles so they really do need the rest between days to recover so that you can go your absolute hardest the following day. Another solid point is that if you do not go your hardest doing the drills, you will not be working out anaerobically but rather aerobically, with oxygen. This be it the case, it will be like doing regular cardio and therefore you will not see the results that you want. The results from HIIT workouts are incredible as you shed away the pounds of fat! That’s not the only benefit though. HIIT has been scientifically proven to increase cardiovascular fitness. As you continue to work out anaerobically, aerobic activities will be easier. This is why the professional athletes train using HIIT. So if you are ready to take your fitness to the next level all along the while burning a ton of fat, why not try a HIIT workout?

1 5 Weight Loss Supplements To Avoid

It seems not a day ges by that at some point in the day we are reminded of the obesity epidemic in the U.S. We are bombarded with advertisements, doctor shows, and magazines telling us to do this or take that -- remedies that claim to help people lose a mere10 pounds on up to 100 plus.  It seems we are all looking for that magic pill, that quick fix. 

There are so many supplements available it is difficult to know which supplements actually work and which ones may be potentially harmful.  Read the label before taking any over the counter weight supplement.

5 Weight Loss Supplements To Avoid

Weight Loss Supplements To Avoid

There are a variety of over the counter weight loss supplements available at your local supermarket, drug store, and health food store to choose from.  It can be quite overwhelming.  All claim to work, but studies show otherwise or prove inconclusive.  All of them may have side effects.  Here are a few examples: 

  • Bitter Orange - similar to ephedra, which raises your blood pressure and heart rate.  It claims to increase calories burned but is found most likely ineffective.
  • Green tea extract –claims to decrease your appetite and increase metabolism.  These claims have insufficient proof of evidence.
  • Conjugated linoleic acid (CLA) claims to reduce body fat.  Studies indicate the supplement may or may not be effective.
  • Hooda – claims to block the absorption of fat consumed and make one feel full.  These claims, like those of green tea extract, have insufficient proof of evidence.
  • Chromium claims to decrease the appetite and increase calories burned.  There is no evidence of proof and most likely ineffective.

FDA Approved

The Food and Drug Administration (FDA) does not regulate weight loss supplements.  Therefore, they do not have the restrictions put upon them as other over the counter drugs and vitamins.  There is however, one over the counter weight loss supplement that has been approved by the FDA: Alli. 

Alli is available without a prescription and is found at the same places other weight loss supplements are available.

Alli is the same as Xenical, a prescription drug for weight loss but is half the strength.  It is a fat blocker.  It’s recommended to be used with a low-calorie, low-fat diet, not exceeding more than 30% of fat in your daily diet. Normal side effects may be: oily stools, loose stools, increased bowel movements, nausea, vomiting, gas, and oily discharge.  Side effects will usually subside or at least lessen with continued us.  Read the label/instructions for all possible side effects.

Take as Directed

It is important to take any and all supplements as directed.  If you have questions ask your pharmacist. Taking any supplement is at your own risk.  Many of the weight loss supplements contain forms of caffeine and excess consumption of soda, tea, and/or coffee can produce serious side effects.  These products need to be taken as directed.

There is no magic pill.  Losing weight takes time and effort.  Even when taking a supplement eat nutritious balanced meals and exercise. And if you are interested in helping convey useful information about prescriptions and supplements to consumers, you may be find a good career fit as a pharmacy technician.

Cathy West is a native Californian, domestic diva and a physical fitness enthusiast. Be sure to ask someone with pharmacy technician training for advice on any supplements you are considering.

0 How to Put the Lid on Snoring for a Good Night's Sleep

Snoring is one of the most common sleeping disorders. It is estimated that around 40 percent of men and 25 percent of women worldwide snore while sleeping. Snoring may be a common sleeping disorder but it should not be taken lightly. It may be a symptom of a serious medical condition and could place a serious strain on your relationship. After all, having someone beside you snoring so loudly is not exactly the perfect atmosphere for sleeping.

Good Night's Sleep

Find your comfort zones

One of the simplest ways of treating snoring is by finding a comfortable sleeping position. It is a well known fact that a person's sleeping position can be a factor that can cause snoring and contribute to the development of other sleeping disorders.

Perhaps you might want to try a different sleeping position. Sleep on your side or try lying on your back and see if it helps. You could also use a more comfortable pillow or try a different bed. The important thing is to find a sleeping atmosphere that's comfortable for you.

Eat a healthy diet and exercise regularly

Promoting a healthy diet and exercising regularly can help improve your sleeping habits. Exercise helps relieve stress and encourages your body to sleep more soundly. A healthy diet and regular exercise is essential for a healthy lifestyle.

Minimize alcohol intake and avoid drug sedatives

Excessive drinking and tranquilizers can cause snoring. If you regularly drink alcohol, skip this for a few days and see if your snoring stops. Sedative drugs could also affect your breathing patterns. People who take in tranquilizers for example breathe slowly and more deeply.

Try meditation and breathing exercises a few minutes before bedtime

Meditation and breathing exercises can improve a person's sleeping habits. You don't need to be an expert on yoga or a student of Zen to effectively meditate and perform breathing exercises. Yoga and breathing exercises can improve one's breathing. It smoothens the flow of air from the lungs and reduces the occurrence of snoring.

In addition to improving sleep and fighting off snoring, it can also give greater emotional stability, calms the nerves and a great stress reliever.

Good Night's Sleep

Essential oils

Essential oils can be a natural way for treating people with snoring problem. Essential oils mixed with decongestants and rubbed on the back and chest opens air passages. People are able to breathe more easily, deeply and more quietly by simply using the benefits of essential oil treatments.

Consult your doctor - find out the root cause of your snoring problem

If everything else fails, consult with your doctor. Snoring can be caused by an obstructed air passage or an underlying medical condition. But never second guess or self-medicate. Only a medical professional such as your doctor is at the best position to recommend medications or treatments that's safe for you. You could also visit websites like vaporblogger.com for creative ways to improve breathing and get rid of other unhealthy habits.

0 How Can Cycling Help you Lose Weight?

With so many varieties of exercise, it’s difficult to know which one is best for you. If you’re looking lose weight, improve muscle strength and increase the overall health of your body, cycling can do just that.

De-stress to find a Healthier You

For many people, stress can cause unnecessary weight gain and an unhealthy lifestyle. If you’re anything like me, stress either leads to emotional eating or my body’s natural defences storing food sources until I begin eating regularly again. All in all, being stressed can cause havoc within your body – and your waistline. So how does cycling fit into the equation? Leisurely cycling can create a calming effect over the body, helping you to relax and decrease stress levels. Countless studies have also shown that regular exercise promotes a healthier mental state, helping to prevent depression and other illnesses. Exercise also releases endorphins into the brain, creating a feeling of happiness and well-being.

Along with various other health benefits, reducing your stress levels, through exercise, can help you to maintain a healthy weight.

How Can Cycling Help you Lose Weight?

You’ll Cycle More

Nobody likes to be stuck in a sweaty gym, day in and day out. When choosing to add cycling to your daily exercise routine, you’ll quickly find that you’ll spend more time cycling than you ever would in a gym. Following the logic of this pattern, more exercise means more weight loss, which will help you to achieve your desired results in a much faster time frame.

Cyclists tend to spend more time exercising, in comparison to runners, due to the lack of strain placed on the body. Excessive running can cause leg and back pain, often leading to more serious injuries. Cycling is much kinder on the body, placing less stress on knee and hip joints, allowing you to exercise more regularly and for longer periods of time.

You’ll also spend more time cycling than doing regular exercise, because it’s an activity that can also be enjoyed on the weekend, with family or friends. Finding something that you both enjoy and that is healthy for you is often a rarity in life, making cycling a hidden gem of the exercise world.

Variety

Cycling provides a variety of riding options, also meaning a variety of exercise choices. Many exercise regimes can become repetitive, but cycling provides a wide range of options for riders, from mountain biking and cross country trails to leisure rides and competition racing. Mountain bikes are great for people wanting to lose weight, as the terrain of mountain biking continuously varies, offering new challenges and endless opportunities for developing muscle strength. As previously mentioned, leisure riding also provides a great, family-friendly activity, while competition racing is perfect for increasing heart rate and burning extra calories.

The health benefits of cycling seem virtually endless, particularly for those who want to lose weight. Don’t get stuck in a boring gym for one more day, get the most out of your exercise routine and start seeing results sooner.

Trent is a Professional Cyclist from Brisbane, Australia. He recommends cycling as a fun way for people to lose weight and increase their fitness levels. Trent recommends checking out 99 Bikes for a great range of mountain bikes and road bikes for men, women and children.

0 Three Lifesaving Diet Tips for Weight Loss Results

There is a lot of misinformation out there on how to lose weight through proper dieting. The best way to understand what is effective it to consider the fundamentals and basics of weight loss. Firstly, you lose weight when you have a caloric deficit. A total deficit of 3,500 calories will result in a single pound weight loss. There are many variables that will factor into how quickly and effectively you lose weight though. Take a look at these three tips and think about how they may help you if implemented into your dieting regimen.

Three Lifesaving Diet Tips for Weight Loss

1) Re-Consider That Cheat Meal

Any cheat meal or cheat food can set you back quite a bit. For instance, if you have a piece of cake with 500 calories then that is not simply justified as 500 calories out of your deficit. You will have consumed 500 calories more on that day than you would have otherwise. This is a seventh of a pound that would have been lost. So, to still lose that seventh of a pound you must continue on and get a 500 calorie deficit. If you had avoided the cake, you would have been able to achieve a 1,000 calorie deficit in the same amount of time. This means that you are technically paying double for any extras that you take in, so seriously think before allowing yourself to slip-up on your diet.

2) Have That Cheat Meal

This may seem like a hypocritical statement, but sometimes that piece of cake is actually good. After months of dieting, your body will have adjusted to the way that you are eating and the caloric deficit will become negligible. Having a cheat meal or cheat day will shock the body and make it have to re-adjust. This will allow you to lose weight more effectively at this point. This may be scheduled, but you should generally wait until you are noticing that your weight loss results have slowed down before you unnaturally hamper them.

3) Re-Evaluate Your Diet

Creating a diet that works is one step in the right direction, and then following through with it is another. However, everyone will reach a plateau eventually and many do not realize why. Here is one idea: your maintenance amount was 2,000 calories and you dieted for four months at 1,750 calories, after losing a substantial amount of weight your maintenance amount is now 1,775 calories. If this occurs, you will no longer be able to achieve noticeable results by keeping with the same diet plan. So, simply re-evaluate your diet once you reach a plateau.

Successful dieting not the easiest thing in the world, but it is also not rocket science. It requires you to have a good understanding on the fundamentals of dieting for weight loss purposes. If you know what foods you should eat, when you should eat, and you stick to it…then you will definitely notice some great weight loss results. However, it is a lengthy process and you have to keep up to date with your progress. Ultimately, these three tips will help just about everyone at some point in their weight loss diet as they are faced at some point in any weight loss journey.

0 Join a Martial Arts Instructor from Adelaide, Try out Some Kicks on Your Own!

If you hire experienced martial arts instructors in Adelaide you will learn martial arts techniques quite well. In other words training with a good instructor is highly beneficial. Women should learn this art for self dense while a child must receive training to get rid of obesity. Martial arts training is highly recommended for the elderly as specific exercises help prevent conditions such as osteoporosis.

Martial Arts

Sign up with a good martial arts instructor in Adelaide and improve your skills as much as you can. Taking the first step becomes the daunting challenge. Once you gear up you can learn a few techniques very smoothly. However to initiate the process is difficult. Doubts and apprehensions crop up in your mind. At this critical junction you need an extra push and your martial arts instructor of Canberra does that for you. In other words he acts as a motivator and trainer. Apart from mentoring he also guides you and tries hard to meet your needs.

There are many reasons why a person decides to take up martial arts training. Some want to learn the game while few also consider it as a good technique to reduce weight quite easily. People seek martial arts instructor of Brisbane and also use it for self defence. Especially women can use as a weapon to prevent physical assaults at different point of time. Kids also join martial arts classes due to various reasons. Obesity is one of the main factors that inspire children to enroll for such classes. He may join the classes in order to get a fit body. That is not all. It is also effective for elderly people especially those who are suffering from a bone disease called osteoporosis.

Whatever the reason for joining a martial arts class, training with an experienced and good instructor is highly beneficial. It is the mantra to lead a good and healthy life. Irrespective of your fitness level, several exercises like tai chi kick boxing and many more help you to fulfil your fitness goal like never before. The best thing is that you do not need any experience in martial arts. Just go and test your martial art skills. Your class with your martial arts instructor of Brisbane promises to be a fun-filled activity. Unlike a regular work out session at your home, there is no dearth of excitement in these classes. You will get to socialize with your fellow students and always remain in high spirits. Even when you feel demoralized your martial arts instructor is always by your side for your motivation.

Martial Arts

What else? Contact your martial arts instructor of Adelaide to exercise in a happy mood. Nothing can be more thrilling than practicing martial arts under the supervision of a good trainer.

0 Why Belly Fat Loss is Important for Women

You will probably agree that belly fat loss is far more important for women than men. Women feel this need to be shapely, especially after giving birth. They want to obtain their pre-pregnancy figure not only to keep their husbands interested in them, but more so, to feel good about themselves. They want to look good, even though they can sometimes resort to extreme measures just to get a flatter tummy. Nevertheless, no matter how vain women can be, there are actually good reasons why belly fat loss is important for women.

Why Belly Fat Loss is Important for Women

So what are really the ramifications of belly fat in women aside from the obvious fact that it affects their self-confidence? Well, the effects prove to be way more than just skin-deep. Belly fats actually affect women's health rather gravely than perceived. As a woman's waistline grows, so do her health risks. According to Harvard Women's Health Watch, visceral fat - the fat that's stored deep within the cavity in the abdomen - "has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. It is also associated with breast cancer and the need for gallbladder surgery."

To broaden your knowledge, there are actually 2 types of belly fat - subcutaneous fat and visceral fat. Subcutaneous fat is the type of fat that's visible on the outside, the one that you can grasp with your hand, such as the bulging tummy and love handles. The visceral fat, as already mentioned, is the one that cannot be seen as it lies inside the abdominal cavity. This fat fills out the spaces in between internal organs located in the abdominal area. It is also called the retroperitoneal fat. Some studies indicate that visceral fat is strongly linked to risk factors like insulin resistance which can then cause type 2 diabetes.

Another indication which makes visceral fat dangerous to women's health is because abdominal fat cells are like an endocrine gland or organ. They can produce hormones and other health-affecting substances. Leptin, for example, is a hormone produced by fat cells which reduces your appetite after you've taken a meal. Adiponectin is another hormone produced by fat cells which is believed to affect cellular response to insulin. Once there's an excess of abdominal fats in the body, the balance and normal function of these hormones will be affected.

Belly Fat Loss

Excess visceral abdominal fat can also affect the manufacture of blood lipids. This happens when the visceral fat is located by the portal vein, which is responsible for carrying blood from the intestinal region to the liver. Visceral fat is also believed to be responsible for higher levels of bad cholesterol, lower levels of good cholesterol, and insulin resistance in the body. It can also increase risks of colorectal cancer, high blood pressure, reduced memory, and less verbal fluency.

So what to do to attain belly fat loss? Weight control is important. At least 30 minutes of moderate intensity workout everyday can make the difference. Strength training or working out with weights can also help. Contrary to what others say, spot exercising such as sit-ups won’t exactly cause belly fat loss. Cutting calories is not a good idea either, as it can slow down metabolism and store more fats later on. Diet is very important but focus should be on portion size, complex carbs, and lean protein

0 Fitness retreat cooking class

A somewhat overused proverb says "Give a man a fish and he will eat for a day. Teach a man to fish and he will eat for the rest of his life." Its principle can be applied to any fitness retreat or weight loss boot camp.

The goal of such program is not just for participants to lose weight, but to give them the right tools and information to take care of their bodies after the camp. A good fitness and nutrition camp should and will be able to provide participants with knowledge from trainers, counsellors, nutritionists and even chefs.

A good weight loss and exercise program encourages people to think of food as fuel, delicious fuel at that. It also teaches people about the types of nutrients in food, and their effects on the body. For example, did you know which nutrients stimulate one's metabolism and help people burn fat?

Fitness retreat cooking class

Some fat-burning nutrients

  • Proteins are found in meat and beans. They strengthen our muscles and our blood. In terms of body composition, people should have more muscle than fat. Studies say that protein helps people lose more weight.
  • Calcium is found in many dairy products. It strengthens our bones, but is also stored in our fat cells. This makes fat cells easy to release. It also binds fat to our digestive system so that more of it will be processed and less of it will be absorbed by the body.
  • Omega-3 fatty acids are found in fish and seafoods. It stimulates fat-burning and helps balance our appetites.
  • Monosaturated fatty acids come from olive oil, nuts, avocado, peanut butter and chocolate. (This is great news for fans of Italian food, chocoholics and pb&j lovers!) Apart from burning unwanted fat, they help maintain healthy blood sugar levels.
  • Conjugated linoleic acids are also found in milk. They come from the good bacteria in animals. These bacteria strengthen the body's digestive processes.
  • Vitamin D is produced in our skin as a reaction to sunlight. This is why outdoor fitness & weight loss activities are encouraged. In food, we can get it from mushrooms, fish and eggs. It helps all the fat-burning nutrients mentioned above work better.
Some fat-burning nutrients

An easy fitness & nutrition recipe

How can these nutrients be put together in one mouth-watering meal? Try making a Mediterranean tuna dish.

  1. Boil any pasta available at home. Bow-tie pasta, macaroni or penne are preferred.
  2. In a bowl, make a dressing by mixing 1 can of tuna, 2 tablespoons of lemon juice, 1/4 cup of red wine vinegar, 2 tablespoons of olive oil, 1 teaspoon of sugar, sprinkles of salt, black pepper and dried oregano.
  3. Slice 1 cucumber and 1 small red onion. Chop 10 olives. Wash grape tomatoes and salad greens. Mix these all in a bowl.
  4. When the pasta is ready, toss it with the vegetables and the salad dressing. Top with 1/2 cup of feta cheese.


And participants can always ask their fitness retreat's experts for more recipes.

Editorial by FitFarms.co.uk, Women Only Weight Loss Retreat in the United Kingdom. 

0 Can Apple Peel Fight Obesity?

We all know eating more fruit and vegetables can help you to maintain a healthier weight, but could a waxy compound (ursolic acid) found in apple peel help you to increase your muscle mass and brown fat cells?

According to a recent study contacted by the University of Iowa, they found that when they gave ursolic acid to mice being fed a high-fat diet, this waxy compound helped them to increase their muscle mass and brown fat cells, which are both renowned for helping you to burn more calories.

In fact, scientists found that this compound helped to reduce obesity in these mice whilst preventing pre-diabetes and liver disease.

Can Apple Peel Fight Obesity?

What does this mean?

It is well known that the more muscle mass you have, the more calories you need to burn in order for these muscles to function. Yet what scientists found interesting about this study is the increase in brown fat cells.

Normally only seen in babies, as adults we only retain a small amount of these cells in our necks and shoulder blades. However as this study has proven you don't have to be a baby or live in a cold place to increase your brown fat cell levels.

Introduce this compound into your diet and it can help to increase these cells, which are responsible for lowering obesity and balancing your blood sugar and blood lipid levels.

Can this compound be used on humans?

You would have to eat a lot of apple peel to see the full effects of ursolic acid; however should tests continue to remain positive about this compound, then eventually it may become a supplement you can use to help you to lose weight.

Until then though, there are plenty of other natural ways to increase your fat burn and lose weight.

Take the following examples:

  • Exercise - no weight loss plan is complete without exercise, however to increase your fat burn the best types of exercises you can do are strength training, cardio and interval training. These can help you to naturally increase your muscle mass and shed this excess fat.
  • Diet - besides drinking plenty of water, your dietary choices can affect your ability to lose weight. It is important that your diet consists of all your major foods groups (experts say 40% carbs, 30% protein and 30% fats) and that instead of having 3 meals a day, you split 1500 calories over 5 smaller meals. These can be spaced out to ensure your blood sugar doesn't fluctuate and that you don't suffer from unwanted cravings or hunger.
  • Supplements - there are a variety of natural supplements which can help you to take charge of your weight loss and get your eating habits back on track. Some are designed to not only speed up your metabolism, but encourage increased fat burn by suppressing your appetite, increasing your core body temperature, inhibiting your carb absorption and stimulating the creation of more new muscle tissue. Combined these help you to lose weight at a pace that is right for you.
Apple Peel

There is a diversity of other fat burners on the market which can help you to become fitter and healthier. It is all a matter of finding the right one for you.

Whether you want to wait for this apple peel compound to become a supplement or not, it is possible for you to achieve the fat loss you desire without damaging your health.

Simply make sure you exercise regularly, follow a balanced diet and pick a supplement that has been clinically tested to prove it works. With the right combination you can get in shape…

0 Being Fat Can Be Toxic !

It is a well known scientific fact that being overweight increases your chances of developing serious illnesses such as atherosclerosis, heart disease, high blood pressure, diabetes and cancer, among many others.

Another scientific fact to take into account is that the fatter you get the less efficiently your immune system protects you against infection and early aging.

One of the main questions to ask is why do so many people overeat when they eat cooked foods, especially junk foods ?

The answer is because their diet is short of vitamins, minerals and other essential nutrients. The body, in a desperate bid for nutritional satisfaction, demands more and more calories.

Overeating produces more toxic wastes than the body can get rid of and so it stows them away in the layer of fat under the skin where they can do as little harm as possible.
Being Fat Can Be Toxic!

The Overburdened Digestive System

An overweight body is a misshaped body with an inherited tendency to store fat. It is nutritionally starved despite the number of calories it has consumed over the years.

Its endocrine system, circulation, bones and nerves are under constant stress.

Overeating too many nutritionally 'void', depleted foods and not eating enough nutritionally rich ones. This leads to the overweight person's digestive system to become overworked.

The digestive juices are in overproduction. This leads to deficiencies in important enzymes needed to break down foods fully, provide nutrients needed to break down foods completely and provide nutrients for cell use.

The cells of the body are constantly craving to be fed, plagued by constant appetite, regardless of how much or how little the overweight person puts into his mouth.

The constant stimulation of the digestive organs can result in excess acidity of the stomach and longstanding inflammation of the intestines which further increases the craving for more food.

An overstressed enzymic system can lead to food allergies and result in sub-clinical vitamin and mineral deficiencies which in turn reinforce the vicious circle of hidden hunger.

Fat cells are much less active than other cells in our body. They burn less energy than muscle cells. This means that the more fat you have relative to muscle the lower your metabolic rate is.

A fat person uses up fewer calories per kilo of body weight than a normal weight person, which is why he or she can eat very little and still not lose weight.

Reducing your calorie intake has much less effect if you are fat.
Being Fat Can Be Toxic!

Re-adjusting Your Fatpoint

(The Center For Health Promotion & Wellness at MIT Medical - Adapted from Integrative Group Treatment for Bulimia Nervosa by Helen Riess, M.D. and Mary Dockray-Miller)

This is not a fixed level but the usual level of fat your body is accustomed to. Whatever weight your body has maintained for, say, a year or so, seems to determine your fatpoint. Your body maintains this usual level of fat by checking up hormonally on its fat reserves.

The hormones that do this work via the brain, and the level of these hormones in the bloodstream is directly proportional to the amount of fat stored.

It is this fatpoint, and the cravings that are a sign of malnutrition, which spur the familiar phenomenon of rebound eating, uncontrolled eating as soon as you stop dieting.

Rebound eating may raise your fatpoint higher than it was before you began dieting because you have alerted your hormones to the fact that your body's reserves of fat are falling. And so you put on even more weight.

This is how most people's weight creeps up over the years. When you diet repeatedly you are fighting one of your body's most efficient self-protection mechanisms, and you are the one who loses.

The solution is to work with, not against that protection mechanism. You gradually have to readjust your fatpoint so that lost weight stays off.

This means doing three things.

  • Eliminating cravings by giving your body all the nutrients it needs ( at least 50 essential nutrients are known but fresh raw foods probably contain many more)
  • Calming an irritated and overactive digestive system so that its functions return to normal. Then you will derive full benefit from the food you eat and eliminate the ravenous hunger.
  • Getting rid of accumulated toxins and amyloid deposits, because these block proper assimilation and adversely affect the endocrine and nervous system.

A diet consisting of well chosen raw foods will do all these things and will do them gradually, without your having to pay attention to calories and without alerting your body's fatpoint defenses.

One of the amazing benefits about losing weight eating large amounts of raw foods is that you do not need to end up looking drawn or flabby.

Skin and muscles become firm and the whole body undergoes a slow process of rejuvenation which is little short of miraculous.

Most dieters become quite irritable. Flare ups of temper and rapid changes of mood are often due to an over-acid system.

If you have a great deal of fat in your blood, which is usually the case if you are dieting and getting rid of stored fat, your blood will be acidic. Unfortunately most of the foods that make up weight loss diets also increase acidity.

The more acidic your system the more irritable you feel. Raw fresh fruit and vegetables have a counteractive alkalinising effect. This means that you feel calmer, more resilient and less tired while you are losing weight.

Barbara is a qualified nutritionist offering Health & Wellness Counseling.

Barbara has also created the Med Life Diet a 12 week online course aimed at developing healthy eating and healthy lifestyle habits and attitudes for life !

0 5 Crucial Tips to Avoid Workout Injuries

1. Keep Your Body Fueled

It is extremely important to eat about 1 to 2 hours before working out so that your body is fueled up and you don't become weak. A somewhat common misconception is that if you don't eat before working out you will burn existing fat. However when your body is hungry while working out you may become nauseous and lack the energy to really give the workout your all, therefore burning less calories.

On average you should intake between 100 to 200 calories one to two hours before engaging in exercise. Large amounts of protein and fat should be avoided since they take longer to digest. Staying hydrated is crucial so it is a good idea to bring a water bottle to place beside you while working out.

Avoid Workout Injuries

2. Warm Up Before You Stretch

Everyone knows how important it is to stretch before working out, but did you know that you should warm up before you stretch? When you start your workout with stretching you are stretching cold tight muscles and will actually place yourself at a higher risk for injury.

You should always warm up for 5 to 10 minutes with light aerobic exercise, such as jumping jacks or jogging, to help warm and loosen muscles. After warming up you can begin stretching to prepare for your workout.

3. Be a Stickler For Technique

By far the easiest and most common way to get injured while working out is having bad form. Make sure to research the exercises you take part in to learn the proper form and not just fall into what's the most comfortable. Don't mimic the people around you, if you have questions about form seek professional advice from a trainer or watch videos about proper form online.

Remember to focus on the muscles you are working and to keep them engaged. When starting off it may help to exercise in front of a mirror, most gyms will have them on the walls, so that you can visually check your form during your workout.

4. Don't Push Yourself Too Hard

Avoid Workout Injuries

One of the most important elements of working out is listening to your body and knowing your limits. Start with low impact cardio such as power walking, swimming, or cycling. Slowly work your way into more high impact exercises as your body builds up strength and endurance.

Allow yourself time to rest. Our bodies need time to restore after exercise. Don't be afraid to take 1 or 2 days a week off so that your body can recoup.

5. Cool Down

Cooling down is essential to avoid injury after any type of exercise whether it be running or weight training. Spend a few minutes at the end of your work out gradually lowering the intensity until you're stopped. After you have stopped stretch the muscles that you've worked on again which will further help prevent soreness, strains, and pulled muscles.

Peter Hinz owns Hinz Family Chiropractic, which is a Franklin TN Chiropractor. Dr. Hinz is State Licensed and a Certified National Board of Chiropractic Examiners Practitioner.

0 Belly Fat Loss to Stop Diabetes?

By Roger Navidad Pahuriray
Belly Fat Loss to Stop Diabetes?

Two months ago, the American Diabetes Association (ADA) published and presented initial results of a study which concluded that bariatric surgery treatments (or surgeries performed to cure obesity) may stop diabetes. Two bariatric surgery techniques were performed on slightly obese patients diagnosed with uncontrolled diabetes. The two techniques provided the same amount of weight loss, but it was those who've undergone Roux-en-Y gastric bypass surgery that showed higher diabetes reduction rate than those who've undergone sleeve gastrectomy. This means that the higher the belly fat loss, the higher the chances of stopping diabetes.

Belly Fat Loss to Stop Diabetes?

The patients in the study were 7 to 10-year diabetics (with most already taking insulin), aged mid-40s, with an average body mass index (BMI) of 36. After the surgeries, the researchers did a Mixed Meal Tolerance Test on the patients to determine their glucose metabolism. After 2 years, the bypass patients' glucose levels are at a normal level of 85 to 90 mg/dL while the sleeve gastrectomy patients only had intermediary glucose levels of 150 mg/dL.

Dr. Sangeeta R. Kashyap of the Cleveland Clinic explained that the normal glucose levels were attributed to the much higher abdominal fat loss achieved by the bypass surgery patients compared to the sleeve gastrectomy patients. "We think body composition is the key. The fact that they're melting away truncal (belly) fat helps them be more sensitive to insulin and to produce more of it, which is restoring normal glucose metabolism." Dr. Kashyap explained.

Belly Fat Loss to Stop Diabetes?

Although the findings of the study are still to be reviewed by other field experts, such findings are still astounding, further reiterating the importance of shedding belly fat. Although the results of the study were seen in obese patients who've undergone surgeries to lose weight, natural and non-invasive ways to lose belly fats are still highly recommended.

A healthy diet is the number one prevention and cure against diabetes. Nutrient-dense foods or whole foods are very ideal for diabetics and non-diabetics alike. Examples of these foods are apples, avocados, bananas, celery, kelp noodles (noodles made from seaweed), seafood, tart cherries, tomatoes, and watermelons. Lean protein like lamb meat is also beneficial. Drinking 2 cups of green tea daily also helps.

As for the workout, exercise must not exceed 45 minutes a day. According to experts, more than 45 minutes of daily exercise can produce excess cortisol in the body. Cortisol is a hormone that helps the body deal with stress. Unfortunately, it is the same hormone responsible for storing fat in the belly area. Having long-term elevated levels of cortisol in the body will bring about negative effects, one of which is increased abdominal fat which can slow down glucose metabolism and cause diabetes.

Workout must therefore only be at 30 minutes a day. Avoid going over the 45-minute threshold to prevent elevating the amount of cortisol in the body. Excessive workout durations in a day will defeat its purpose and will even make the body even heavier and more susceptible to diabetes.

1 Does Running Burn Fat Fast?

Does Running Burn Fat Fast?

A lot of people are getting hooked on running as a form of exercise. Why not? People of all ages from all walks of life can do it. And besides, it really is quite easy. You just put on your running shoes, warm up, turn on and listen to your iPod, and start running. You can run around your neighborhood, the park, or if you have a treadmill, you can just sweat it out right in the comfort of your home. The question now is, does running burn fat fast? Does it help you shed some weight?

What you need to understand first is that when you go running, your body uses fat and carbohydrates as fuel. The amount of the fat and carbs you burn when you run will depend on how intense and how fast you run. For workouts that use high-intensity running, your body will use the most immediate available source of energy which is carbs. For longer runs though, your body will tap fat as a source of energy. That being said, it's easy to deduce that doing a lot of slow running will burn fat fast, but this is actually false. Using fat as fuel for energy doesn't really mean you're losing fat. In fact, it doesn't really matter what fuel your body uses when running. The fact is, the calories you burn must be greater than the calories you ingest. This is called "caloric deficit". Achieving this is the only time when you're more likely to lose weight. And one means to lose weight is by running at a high intensity, like those used in HIIT or high intensity interval training.

Does Running Burn Fat Fast?

What you need to remember though is that constantly running at high intensity may backfire on you. Yes, it's understandable that you want to burn fat fast or lose weight as soon as possible, but injuring and overworking yourself won't exactly help. It's best if you run at high intensity for just a few minutes, then rest in order to allow your body muscles to heal. It's also important that you take at least day off from running to allow your body to recover. It's also advisable that you vary the intensity and length of your runs so that you won't eashly get tired or bored of your workout routine.

Does Running Burn Fat Fast?

So high intensity running does help burn fat fast, but what about low intensity training? Well, it does help burn fat but not as fast and effective as high intensity workouts. Then again, variety is the key to burning fat without risking yourself for any injuries or fatigue. Mix it up by doing some workout of varied intensities such as power walking, then jogging, then running, and then sprinting. Remember though, to burn fat fast means to run at the maximum pace that you're able to sustain for the longest possible time. Make sure though that afterwards, you're breathing hard but still able to talk. That's when you know you've raised intensity as well as your metabolism. Once you know that you've achieved stamina and endurance to such speed and intensity, readjust your workout by adding more distance or time.

1 Fast Weight Reduction System - But How To?

Weight loss can be done through various ways. However, outcome cannot be obtained instantly. It needs time to demonstrate outcome and the person in the fat reduction procedure should not be eager. Various actual training routines are there that can facilitate the fat reduction plan. However, there are certain problems that should be taken into consideration while becoming a member of a Fat Loss system and they are:
  • Modifying to actual behavior with the continuous process of dropping weight
  • Adjusting to psychological behavior with the continuous process of dropping weight
  • Altering diet but not drastically
  • Altering activities but not overnight
Weight Lnss
A person can shed weight fast by following certain main reasons and they are:
  1. Establishing up of objectives - An individual can set any objective but the most crucial factor is that it should be a genuine one. Creating a best is also very essential to see outcomes. One of the most well-known types of maintaining objectives are every week and per month objectives.
  2. Arranged Fat reduction strategy - The fat reduction program that a person follows should be an organized one. It should contain proper exercise and proper diet. Keep a track on dieting as well as exercising so that strategy is followed regularly without any hassle.
  3. Perseverance and perseverance are the buzzword of achievements - A person cannot shed bodyweight instantaneously. In fact, the outcomes may not be obtained in monthly or so. This is where most of the dropouts from weight loss training applications take place. One should prevent it. At least three several weeks of frequent training and diets is a must for seeing outcome. Thus, keep up the great work to get excellent weight-loss outcome.
  4. Diet plan wisely - Diets does not mean that a person should go without food. It only indicates eating prudently. The main aim of a related weight-loss to cut the excess calories. This can be done by taking small indicates throughout the entire day. Moreover, a balanced meal, made up of plenty of vegetables, fruit and water, is always recommended in a weight-loss program.
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0 5 Muscle Definition Tips – You Are What You Eat

For many people, improving muscle definition is their main fitness goal. Clearly, how you workout, the exercises you perform are hugely important in achieving this, but less commonly understood is the role played by diet and nutrition. The equation is fairly simple, for better definition you need to intake a sufficient number of calories but reduce the amount of fat in your body.

What you eat is important but equally important is the ratios of the food groups that you intake. Below are some general guidelines and tips on how much of each type of food you should eat for optimum muscle definition workouts.

5 Muscle Definition Tips
Tip 1

Carbohydrates should be the main constituent of your diet if you want to maximise muscle definition. Try to aim for around 50-60% of your total daily calories to be made up from carbohydrates in accordance with the amount of exercise you will be undertaking.

Tip 2

Proteins are also important as these are key to the building of muscle. Around a quarter of your diet should be made up of lean protein which will help your body to develop muscle. Good sources if lean proteins include fish, chicken, beef and eggs, although you may also want to consider beans, lentils and peas if you don’t want to overdo the meat.

Tip 3

Whilst it is important to minimise the fat in your diet your body still needs it to generate energy and carry on running efficiently. Your fat intake should be around 20-30% of your total calories but as with proteins try and find sources of good fats, not saturated fats found in many processed foods.

Tip 4

As you are trying to increase your muscle definition it is important to gain maximum worth from the foods you eat. This is why nutrient dense foods can be extremely helpful. Nutrient dense foods include kale, berries, spinach and broccoli although once again beans and pulses are also worth investigating.

Muscle Definition Tips
Tip 5

As well as what you eat it is important to consider when you eat. whilst three square meals a day was good enough for the Royal Navy, if you are trying to improve muscle definition the general rule of thumb is to eat little and often. You may want to consider up to six smaller meals spread throughout the e day. This ensures your body’s metabolism is working efficiently, can burn fat faster and hence increase muscle definition.

Hopefully these tips will help you find a diet that supports your fitness goal of defining muscles. By paying close attention to the foods you eat and twinning them with your workouts it is possible to achieve your goals.

0 Great Remedy for Weight Loss - Apple Cider Vinegar

Apple cider vinegar (ACV) for weight reduction has actually been used for 100's of years. This absolutely organic and natural method to drop the weight is a well known home cure utilized globally.

ACV supporters report that using it on a daily basis will assist you to shed weight. This could seem like a fast solution, but consuming ACV for losing weight is not really supported by scientific proof. Supplementing your diet program with apple cider vinegar rarely is bad for most of the people, but will most likely not help with weight reduction if you continue to use just ACV without change to your eating habits and without exercise. Confer with your medical professional prior to making use of ACV.

Great Remedy for Weight Loss

Strategies for Weight Reduction Using ACV

Before we start talking about recipe you should know that you have to make changes to your eating habits and the ACV will help to lose weight only if you are on healthy diet and you are included exercises to your daily habits.

There's no need to consume a lot of ACV to obtain fat reduction benefits. Simply combine 2 tbs of ACV to cup of normal water and ingest it prior to supper. Some peoples can't stand the taste, and if you are one of them you can include a small amount of honey or some fruit juice into it. This is the most popular and well know recipe for weight loss.

Understanding how it Works

We have witnessed some studies to understand the way the apple cider vinegar functions to assist you to shed extra pounds; however it is not so crystal clear the way it works.

The most frequent conclusion could be that the apple cider vinegar works by controlling hunger. It is because it includes all-natural acids and digestive enzymes. These boost the metabolic process. Additionally, it decreases bloating thus making you sense rejuvenated.

Plus there is an additional conclusion. Apple cider vinegar reduces the increase of blood sugar levels. Because of this our system creates a smaller amount of blood insulin. There are enough clinical facts to declare that reduced levels of insulin stimulate weight reduction.

Regardless of the approach utilized, there are lots of individuals who have taken advantage of this great home remedy.

Great Remedy for Weight Loss

Accelerate Excess Fat Loss

On the end of this article here are couple tips on how to speed up weight loss process using apple cider vinegar.
  1. Additional physical exercise: Aim to walk around 45 min's each day, 5 days per week. This will improve your metabolic process. Our metabolism is similar to the energy effectiveness of a vehicle. Do a comparison of a couple of automobiles one with increased gas effectiveness compared to other. Less gas effective vehicle may use up a lot more gas for a similar length in comparison to the some other vehicle. Likewise, in case you start exercising regularly, you will get increased metabolic process, meaning, your system will consume additional body fat.
  2. Ingest a lot more potassium: Consume bananas. It really is full of potassium. It cuts down on levels of stress and reduces blood pressure level. Several fresh fruits are full of potassium.
  3. Eat a smaller amount of sweets: Agreed fresh fruits consist of sugar, however, if you consume them inside limitations, than the suggestion won't oppose with the prior suggestion. Be certain that you're consuming a smaller amount processed carbohydrates and sugars.

0 High Intensity Interval Training (HIIT) for Fat Loss

HIIT has been scientifically proven to be the most effective way to burn fat. The workouts are much shorter than a regular cardiovascular workout and last only 20-30 minutes. So how is it that this shorter workout could burn more fat than an hour long cardio workout? Well, that is a great question and here are the answers:

High Intensity Interval Training requires you to work out anaerobically or without oxygen. While you are doing the HIIT drills, you are reducing the oxygen to you muscles and also building up lactic acid. At some point, you have so much lactic acid that your body cannot clear it all which is when you reach muscle failure. When you reach muscle failure, you take a short rest. This rest is to let your body recover but not so much that you are cooling down. You want to lower your heart rate a little so that you can prepare for the next drill but again you don’t want to start cooling down just yet. As the name suggests, HIIT is intense. For this reason, you need to go as hard as you physically can during the drill in order to reach muscle failure. You should actually feel physically exhausted by the end of the drill.

High Intensity Interval Training (HIIT) for Fat Loss

That’s enough science for now. Let’s talk about why HIIT is so great for fat loss. By working out at your maximum capacity you are basically putting your body into a fat-burning overdrive state for up to 48 hours from your workout. Basically you have to push yourself to the limit, a limit that normal cardio doesn’t reach, and for an extended period, a few minutes at a time. You heart rate will actually be elevated for the rest of the day. Your metabolism will also be higher for the rest of the day and like I said, up to 48 hours after. This is why HIIT is so great for fat loss.

On top of burning more fat than old-fashioned cardiovascular workouts, you will increase your cardiovascular fitness, too. Because you are working anaerobically for bursts of time, when you go to do regular cardio workouts that are aerobically, these workouts will be easier.

Now you can see why HIIT is becoming more and more popular. Professional athletes train using HIIT. It prepares them for sporting games so they can go longer and harder than before. But there is something you should know. HIIT workouts are so physically intense and exhausting that they should only be done up to 3 times per week. You are going to put your body through hell so it needs at least a day in between workouts to recover. I would also like to note that you should not only do HIIT routines. You can still do your other workouts such as strength training on your days off. So if you are ready to get started, here is a great HIIT workout example you can check out and try whenever you are ready!

1 Lose Weight by Eating Right

The goal of every dieter is to lose weight. And the best and most effective way to accomplish this task it to begin to eat a good Diet to lose weight and exercise on a regular basis. If these two simple things are done for an extended period of time then dieters will not only lose weight but best of all they will keep it off. Although this sounds easy to do it apparently is not as the average dieter cannot seem to eat right and exercise on a regular basis for even short periods of time.

There are many reasons why an estimated 99% of all dieters will fail in their attempts to not only lose weight but keep it off long term. The most important reason being that they do not eat right and exercise on a regular basis. Instead of doing what works in order to lose weight many people think there is some sort of miracle product or shortcut that can get them to where they want to be. Unfortunately there are no miracle products or shortcuts that can even remotely come close to the results that can be attained by beginning to eat right and exercise on a regular basis.

Diet to lose
One of the more popular so-called miracle products taken by dieters looking for a shortcut to lose weight without any effort on their part whatsoever is diet pills. Many people actually believe that they do not have to eat right or exercise on a regular basis as they can simply swallow diet pills and get the same results. If only it were that easy to lose weight and change the shape of ones body. Diet pills can be an effective supplement for those who eat right and exercise on a regular basis but will do little to help dieters to achieve their goals if taken by themselves.

Diet pills will speed up the body's metabolism as well as act as an appetite suppressant and can therefore help dieters to lose fat . The key word being supplement as in a supplementation to what works which is to eat right and exercise on a regular basis.

As a country we are fatter today than at any point in history even though millions of dieters spend billions of dollars each and every year on diet pills in their attempts to lose fat without bothering to change their eating habits or incorporating regular exercise into their lifestyle. And until the average dieter realizes that they must eat right and exercise on a regular basis they will always be a part of the estimated 99% of people who fail to achieve their goal.

 

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