Best Fat Loss Workout Ever!

Resistance training is a crucial component of a fat loss workout. If total body transformation is your goal, you would be remiss if you shunned resistance training in your exercise program.

By its very nature, resistance training is anaerobic in nature. It is primarily fueled by glycogen (the body's stored form of carbohydrates,) during the activity; however, the real benefit of resistance training in a fat loss workout occurs AFTER the workout itself. Let me explain:

While its true that all 3 energy systems are constantly working in different ratios / proportions during the activity (based upon the intensity and the duration,) and while its also true that the body's preferred source of energy for high intensity activities is sugar, it is also true that during recovery at low intensities, the body's preferred fuel for energy is fat.

In addition to fueling the body's normal functions at low intensity, fat is called upon even more AFTER a resistance training workout. The body depletes plenty of ATP (the body's currency of energy) during a workout.

Those energy stores need to be resynthesized post workout and producing that energy takes energy. Muscle glycogen stores need to be resynthesized post workout and that takes energy to perform. The heart is also a muscle and its energy stores need refilled and that also takes energy, and that energy comes from fat.

So, as you can see, the body's functions all need to "reset" the body to prepare itself for another bout of exercise or an emergency (known as the fight or flight response.)

A good fat loss workout would include:

1. Exercises that focus on Big Muscle Groups
2. Exercises that are compound movements (which means movement occurs at more than one joint)
3. Exercises are performed with a weight that causes failure or near failure in the 8-12 repetition range.

Here is an example of exercise selection for a sound fat loss workout:

Deadlift 3 Sets 8-12 Repetitions
Flat Barbell Bench Press 3 Sets 8-12 Repetitions
Dumbbell Squats 3 Sets 8-12 Repetitions
Shoulder Press (Dbells) 3 Sets 8-12 Repetitions
Pullups / Lat Pulldowns 3 Sets 8-12 Repetitions

The above sample fat loss workout is one that targets big muscle groups of the entire body, using compound, multi-joint movements.

This workout could be performed in approx.. 30 minutes after a 10 minute warm-up was performed. A 10 minute cool down should follow any resistance training workout.

Best of luck with your continued Fat Loss and Body Transformation Success.

Article Source: http://EzineArticles.com/8057582

Read More

Weight Loss Meal Plans - Say No to Fast Food and Fatty Meals

Weight loss meal plans are huge hits amongst the diet conscious people. With the problem of obesity taking the shape of an epidemic, more and more people are growing health conscious. Balanced meals with adequate proportions of nutrients are the healthiest ways of losing weight.

Tips For Weight Loss

1. Balanced diet- A basic necessity

This rising problem of obesity is largely caused due to our unhealthy lifestyle. The way we live today and the bad food habits that have become a part of our lives are mostly responsible for obesity. Instead of living on fast food and fatty meals if we switch to balanced, healthy diets we would be amazed to see the positive results that we are bound to derive.

2. Prepared plan food

Our hectic schedules and busy lifestyle do not leave us with any time to cook healthy meals. As a result of which most of us prefer to gorge on fast food. But if you truly wish to lose the excess pounds and lead a healthy life- then go for the prepared weight loss balanced meals.

3. Are they effective?

Surely, they are if you pick up the correct diet plan for yourself. For this purpose, you should consult your dietician and make chart of the diet plan that you need to follow. Your next step would be to find a reliable company that has the expertise to prepare to quality balanced meals for weight loss purpose. These meals are measure, optimized and would be customized as per your needs and requirements.

These special planned meals meant for weight loss purpose have proved to be of great help. But then one needs to complement it with regular workout sessions and a healthy lifestyle. Generally these meal plans are followed for two to three months. For sustainable results from weight loss meal plans, stick to healthy eating habits even after the span of the balanced diet is over.

Article Source: http://EzineArticles.com/4820298

Read More

How to Lose Weight Quickly With the 1,000 Calorie Diet

Everybody is looking for a quick fix. Looking for ways to lose weight quickly is no different; the 1,000 calorie diet is no different. Sure you can lose 2lbs a week when you cut your daily caloric intake to 1,000 calories. The important question is, can you do it safely!

Studies suggest (Institute of Medicine Dietary Reference Intakes macronutrients report) that a sedentary woman should have a caloric intake of 1800 calories per day, an active woman should have 2,000 caloric intake per day, and a very active woman should have between 2,000 and 2,500 caloric intake per day.

Health professionals recommend aiming for a weight loss of 1 to 2 pounds a week, and keeping active when you're on a diet, so don't try to lose more than 2 lbs per week.

That being said, this diet plan is only temporary to jump start your new healthy eating habits. The best thing to do while on this diet, is choose the healthiest low calorie foods you can find. If you snack on high calorie foods you can easily go way over your caloric intake for the day. You will have to be determined and disciplined to successfully reach your goal.

5 Tips to Keep Weight Off After The 1,000 Calorie Diet

1. Eat 5 times a day.
2. Eat every 2 ½ to 3 hours per day. This keeps your body in a state of digestion.
3. Combining starches, fats, and proteins helps to avoid fat storage.
4. If you must eat pasta, always eat it in the early morning or early afternoon.
5. Cut back on fruit juices and drink black coffee, tea, and water instead.

Healthy Diet Food Suggestions

You can mix and match these foods and others in your daily meal plan. These are only suggestion to get you started.

• Medium golden apple
• Ground turkey
• Eat protein and vegetables
• Lean chicken/turkey
• Extra virgin olive oil to cook with.
• Spinach salad/Olive Oil
• Brown rice (long grain)
• Cooked broccoli

Pros and Cons of the 1,000 Calorie Diet

Pros

• Fast weight loss
• Easy meals
• Inexpensive
• No forbidden foods
• Caloric value on food package/online

Cons

• Temporary
• Fatigued
• Hard to meet nutritional value

Now you know how to lose weight quick and safe with the 1,000 calorie diet. Choosing the best foods to eat while on this diet will determine how you feel during this process. You will see that the 1,000 calorie a day diet plan will take off 2 pounds a week, if you count your calories accordingly. Remember to make sure they are the healthiest calories you can get. Good Luck.

Read More

How To Lose Weight Using Your Office Chair

For some of us, wait, for most of us rather, one of the descriptions of our job is that we have to sit in our office chairs in front of a massive pile of paperwork if not a blaring computer monitor for just about 8 hours a day. And most of the time, we have to do some overtime work, or because we're working on a deadline, even eat our lunch at our desks.

It has become a completely normal routine for most working class people of these times but you see, sitting on our butts for a minimum of eight hours a day is not exactly improving your health nor doing something for our physique. This is the time when you look down your belly, I mean body, smack your forehead and say, what have I done?

Many people will dismiss this, insisting that they have no choice because there is no other way to finish the job than sitting down at our desks. True you cannot type or write standing up (you can try though) but even when you are at work and sitting on your work chair, you can still find some ways on how to be healthy and even lose some weight.

Close your eyes for a minute

You may be expecting something that will work out your body but before you focus on toning your muscles, take care of your eyes first. We notice but we often ignore the fact that because of the nature or our work, our eyes become one of the most stressed out parts of the body. Focusing on a computer screen form long hours can be damaging to the eyes, and can even affect your sight.

Give those eyes a break and take them off the screen. Sure you are catching up on the deadline but surely, a few minutes rest will not hurt. Remove them from the screen and then look outside the window and see some scenery. Avoid seeing some stressful things so better focus on nature. If you can't find nature anywhere, close your eyes for a minute but do not fall asleep, alright?

Sit up straight and don't slouch

Okay now we are getting to the body part. Before you start doing those little exercises, work on your posture first. You cannot get anywhere with your slouching posture. Bad posture is actually rampant among office workers and this is why there is a need to put in new ergonomically correct office chairs in every workplace.

However, you cannot help it if you don't have an ergonomic office chair. But you can rely on your own body. Sit with your back straight, move your shoulders back and level your eye with the top, not center, of the computer monitor. Do not be too high in your seat though. Also, position your keyboard and mouse level to your wrists and lower arms. Your knees should be slightly higher than your hips and see to it that your feet are laid flat on the floor.

Stand up every now and then

Oh come on, don't give that raised brow. Yes you are caught in a hectic schedule but surely, you can fit in some few minutes of your precious time to stand up? Make it a habit to stand up from your seat every half an hour to promote blood circulation that was stunted in the long hours that you have been sitting. Do this when you are downloading, uploading or anything that requires you to wait. And then, when you have finally established this as a habit, incorporate some basic exercises when you stand up.

Stretch those muscles!

And last but not the least is the tip that you have probably been expecting when you opened this article. Do some simple stretches even while you are sitting. Start with your neck by flexing your head forward and backward, up and down, and side to side. Be careful not to roll your head around your neck though to avoid damage.

Then, roll your shoulders forward and backward to release some tension there. After that, roll your wrists regularly. This is especially helpful to typists, secretaries and the like who are in risk of carpal tunnel syndrome. Also stretch your chests by spreading your arms wide and pushing your chest forward.

Another good stretching exercise is for the abdomen which is a common problem area. To do this, contract your abdominal muscles, you can even include the muscles in your buttocks, hold them in for a few counts and then release. As for your lower body, roll your ankles like what you did with your wrists to avoid getting "pins and needles." Also stretch your calves by lifting your legs up, holding the position for a few counts and then lowering them down.

Article Source: http://EzineArticles.com/5088745

Read More

Losing Weight Before Christmas - 5 Steps to Losing 14lbs by December

There's still time if you're reading this pre-November, that you have just a month to go before December kicks in to look great this Christmas and avoid also putting on those unwanted pounds by January.

Step 1:

Cut the fat, apart from the healthy fats found in fish, notably salmon and sardines.

Unhealthy fats contain twice the calories than the same weight of starch or protein, plus fats keep you the least satiated of all, meaning the stay fuller for shorter periods and are then prone to the odd craving or binge.

Step 2:

Make one third of your diet just protein rich but two thirds plant based.

That means that you feast on beans, bread, pasta, rice, fruits and vegetables as the main, not secondary part of the meal.

Step 3:

Consume high water based foods.

Foods like stews, soups and broths will be gentler on the waistline while they are ultimately high volume, low calorie meals and you can also trick your stomach into believing you are fuller longer by drinking a pint of water before each main course.

Step 4:

Pick high fiber foods whenever possible.

Fiber is one of those rare compounds that contains zero calories, so while very filling it's not at all fattening.

Eating fibrous foods can also be quite a lengthy process meaning you're forced to take your time, plus fiber takes longer to digest so you will again curb your appetite, while fending off the fridge stops.

Step 5:

The best part is to not cut down on low fat sauces of protein like grilled chicken, lean meat and fish.

Eating lean protein is a wonderful way to gain prolonged energy that doesn't deliver energy crashes and peaks, but continued periods of power.

Lean protein also suppresses hunger.

How much will you lose sticking to this pre-Christmas diet?

It's never advisable to consume less than 1200 calories a day, but by sticking to this diet, expect to lose a few pounds a week, so from now through to Christmas, anything from over half a stone to a stone, or 10 to 14 pounds.

By following this diet, it won't hamper your weight loss objectives by kick starting your appetite into starvation mode when Christmas arrives, plus you'll still be able to eat fantastically well balanced meals, such as cereals and fruits in the morning, bread and soups for lunch followed by say a large veggie stew or salmon curry and rice for dinner and still hover around the 1200 calorie mark.

Read More

Does Music Help With Weight Loss?

About twenty years past, Richard Simmons discharged a home video entitled SWEATING TO THE OLDIES that was a comparatively straightforward concept: aerobic exercises were accompanied  to classic rock and roll songs. the thought was that music would create an individual additional possible to induce into a significant exercise mood. The video was an enormous hit for a decent reason: Music will prove tremendously useful to those wanting to shed variety of pounds.

Exercise isn't simply a physical activity. there's an enormous psychological element as to if or not one succeeds with a specific weight loss set up. If you're sluggish or lacking in motivation, you'll most likely not need to perform even a coffee intensity exercise abundant less a high intensity one. this can be wherever one thing like music comes into play. The psychological good thing about music is that it'll promotion an individual up in order that he/she are going to be additional inquisitive about acting the workouts.

Actually, music will do quite simply lead the person to perform. It will aid in obtaining the person to figure out more durable if the tempo of the music is participating enough. Also, if the period of the music is long, an individual may compute for the whole lot of a CD instead of only for some minutes. And, of course, the longer an individual works out the additional calories the individual can burn. that's simply the means the biology of the frame works.

There is conjointly AN experiential element to understanding to music. we regularly choose music as a result of it puts United States into a desirable state of mind. Often, music can work on the subconscious levels of the mind. {this is|this is often|this will be} what can result in an individual getting in a specific zone of consciousness. This zone will create the acutely aware mind less alert to the physical activities one takes half in. As a result, burnout, boredom, and fatigue don't play the maximum amount of a task as they often do once an individual need to figure out. Once again, so as to induce the foremost out of a exercise, it has to be fun and exciting. If it becomes mentally boring and dreary, the exercise merely isn't about to be one thing anyone needs to stay with.

One factor that has to be understood concerning folks that could also be unaccustomed exercise is that they have motivation. might|they'll|they will} have motivation to start out however their motivation to stay with things may find yourself being undermined by a bunch of things. Music helps maintain this motivation because of the various positive elements it brings to a exercise session. that's why you'll notice gyms and fitness centers taking part in CDs of current high forty hits after you enter their doors. Music has vital profit to those wanting to stay with AN exercise program. that's why numerous personal trainers use it in their sessions. And, of course, the opposite additional benefit to group action music into a exercise session is that it aids in creating the proceedings quite fun.

Read More

Top 10 Healthy Lifestyle Tips

Living a healthy life-style does not have to be compelled to be onerous. It simply takes the motivation to alter our unhealthy habits into sensible, healthy ones. Below could be a list of ten healthy life-style tips to induce you started. Once you begin, you'll be able to return up with additional healthy decisions that employment for you.

o the primary issue is to eat a diet. Eat additional fruits and vegetables and obtain eliminate the high sugar, processed foods. in conjunction with ingestion higher is obtaining the correct nutrients within the system. 
o therefore the second issue is to require vitamins and minerals to assist your body work properly. 
o The third tip is to quit all those nasty unhealthy habits. Smoking, drinking, drugs, mastication tobacco, no matter your vice could also be quit currently. you're answerable of your health and living a healthier life-style means that obtaining eliminate the items that will kill you. 
o The fourth issue to try and do is exercise. Exercise causes you to feel sensible and may encourage you to induce alternative things done further. 
o in conjunction with exercise, range 5 is ensuring you see a doctor every year for Associate in Nursing annual physical. this is often additional necessary in girls, however men ought to be seeing a doctor each 2-3 years to create positive there aren't any massive health considerations. 
o The sixth is to surround yourself with a robust support network, or a bunch of individuals United Nations agency are going to be there for you and participate in an exceedingly healthy life-style further. 
o Your family and friends will assist you with the seventh tip, make merry and revel in life. 
o Eighth tip is to make a decent balance between work and play. 
o the ultimate 2 tips area unit to just accept yourself for the distinctive individual you're and love what you are doing. If you'll be able to settle for yourself, the nice and also the unhealthy, it'll show altogether you are doing. Your job are a few things you'll be doing for a minimum of following twenty years, therefore you must like it. If you do not keep wanting till you discover one thing you are doing love.

Start with those healthy life-style decisions and see however you are feeling within the next few weeks. you must feel additional energized, motivated, and positive.

Read More

Green Tea: The Miracle Weight Loss Drink

Do you want to shed off those extra pounds you're carrying? Do you want to have a healthier looking body? Nowadays, people are so into diet fads, such as the high protein low carbohydrate diet that they don’t know that this is not very healthy for the body. It may slim you down, but you will put so much strain in your kidneys and liver that the insides of your body may not be as healthy as you might think it is. If you really want a healthy body and also a slimmer one, then eat the right kinds of food and drink green tea.

Yes, that's right, green tea. For thousands of years, the Chinese and the Japanese have been drinking this miracle brew because of its medicinal properties. Only recently, this tea has been introduced to the west and it definitely was a great hit. Today, you will see all sorts of people drinking green tea. From the elderly, to middle aged people and even teens, almost everyone is now drinking this miracle tea.

So, what's so good about it and how can it help you lose weight?

First of all, green tea is known to contain natural antioxidants that helps fight cancer. And, if that's not reason enough for you to drink this tea, then another reason is that it helps overweight people to lose weight.

If you are overweight, then you will definitely want to drink this tea as it has properties that naturally help the body burn fat and at the same time, keep the body healthy.

The great thing about this tea is that it has essential vitamins that helps raise the metabolism rate of your body. This means that you will be able to burn fat much more efficiently and convert it in to energy. Aside from maximizing your body's efficiency to burn fat and convert it in to energy, it will obviously make you more energetic and more active.

So, if you are feeling really tired or you feel that you need an extra boost of energy, then you will want to drink green tea. By doing so, you will be sure that you will feel the difference. You will feel as if you need to do something physical, such as exercising and you will feel as if you are so full of energy that you can spend all day at the gym having an intensive work out.

Because you will have a higher metabolism rate, you will be able to burn more fat much more efficiently. Combine exercise, then you will definitely be able to lose weight much faster. However, it doesn’t necessarily mean that drinking green tea will make you slim overnight. You still need to work hard and exercise. You have to remember that this brew will not burn fat by itself. However, it will give you that energy that will allow you to burn fat through exercise.

Another great thing about this tea is that it helps keep the bad cholesterol out. It will mean it will lower the risk of stroke and heart disease for a healthier body that can withstand rigorous exercise.

This is how green tea works. If you want to lose weight the natural way, then eat right, exercise and drink at least four cups of green tea a day.

You might Also like:

Top 5 Green juice recipes: http://goo.gl/gIuHb2

top 10 tips for successful dieting  http://goo.gl/9bwihT

Read More

5 Easy-To-Use Diet and Weight Loss Tips

Many people believe that it is easy when it comes to diet for losing weight. In fact, many people have a hard time to lose the weight they gained from eating in an unhealthy manner. The following tips can help people to lose weight and make them feel look better, feel better and have a healthy life.

1. Watch your Eating Habit

A person's eating habit is probably the main reason why they became overweight. Eating properly is the first and simplest step to lose the extra pounds from your body. Usually, a poor eating habit results of emotional, mental, and even spiritual problems that a person must immediately resolve to make any progress. Some people also turn to food to comfort themselves whenever they are having a hard time in life. Handling your problems without turning away from a diet for losing weight and exercise is the ideal way to shed the extra pounds.

2. Be Ready, Again.

If this is not the first time you tried to lose weight, be very sure that this time you are entirely sure and be wary of diets that promises quick weight loss. Do not focus on the immediate loss of weight because this often leads to unhealthy eating habit and short-term success. This kind of diets causes your metabolism to slow down and makes a person eat less to lose weight and ultimately result in discouraging them and give up on it entirely. Instead, you should focus on improving your health and eventually make you slim and improve your health.

3. Be in control

Most of the time, people only have a few things that they are in total control of and one them is what to put in your mouth. It's just a matter of not ignoring the food you are going to eat. Nobody is going to require you to lose control in a friend's party or when eating in a restaurant and nobody would definitely tell you to eat everything put in front of you. Keep in mind that you have to be particular and careful with what you are going to eat.

4. Eat Nourishing Meals Frequently and Slowly

Skipping a meal is not very beneficial to lose the excess weight you have. It is important to understand that doing this will only make your metabolism slow and conserve energy. Eating slower will also help in the process since it will give your body enough time to tell that it is already full and doesn't need any more.

Eating also healthy foods like whole grains, fruits, vegetables, and a small amount of animal protein will allow you to eat as much as you want without gaining weight. And it would be best to cut down on sugar to maintain your body's fat burning capacity.

5. Begin today and relax

Don't be too excited in following a diet for losing weight and the exercise program you find. Changing too much of everything too fast results in feeling bad and getting discouraged. Just be patient at the beginning and eventually everything will fall into place.

Read More

Losing Weight: The Number One Mistake Most People Make

This question is asked very frequently on a day to day basis. The answer is simple but not many people want to hear the truth of the matter. The question is: how can I lose weight fast? The number one mistake most people make when trying to lose weight is trying to lose it fast.

Not only does this way of thinking cause confusion and frustration, it completely demolishes the person's self-esteem and kills off any ambition that drives this same person. They start out by looking for the quickest way possible. They search for their answer through Google and find advertisements for pills and other magical supplements. They go on to search more and discover the new hype of a dieting trend. Without any luck, they trip over their own feet and fail to find their answer.

It Won't Happen Over Night

I know, it's not what you wanted to hear - but it is the truth. A person is over weight because of the execution of a variety of habits on a day to day basis over time. No one becomes over weight within 24 hours. This also means that no one can lose the weight in that same time. To change the shape of our bodies means to implement a new combination of habits and burn these habits into our daily lives. And only then, can we expect to see desired results over time.

A person once told me that you don't really notice being overweight. They said you just "wake up" one day and there it is - the round belly and chunky limbs.

I remember that same scenario happened to me a few years back. While I was traveling in the Far East, I came across a lot of great tasting foods. I dived right in. Not even a year later, I had noticed a picture of myself taken from someone I knew. It was a fortunate side view where I could clearly see the pot belly that grew around my waist line.

The First Step a Person Should Take

After being quite shocked I moved into action. I started doing push ups, chins, crunches, and other natural weight resistance exercises. I started to eliminate the sugars and unnecessary carbohydrates from my diet. I was never really a huge pop drinker prior to traveling but the soft drinks there tasted much better than the ones in North America. And yes, I also cut the carbonated drinks out of my diet completely.

The most important part was that I had a clear cut image in my head of what I wanted my stomach to look like. After about 6 weeks of following my own advice, my belly shrank and I was back to my desired weight. For some, it may take longer than 6 weeks. It could take them longer than a couple of months depending on how long they have been growing the size of their body. The amount of time is not what matters. It's arriving at your destination that matters.

I've helped you dodge the first bullet!

Article Source: http://EzineArticles.com/8152977

Read More