Posts Tagged ‘Health and Fitness’

 

Are you panicking yet that summer is really right around the corner? Are you suddenly wishing you hadn’t eaten that extra piece of pecan pie, all the candy in your stocking, the entire box of Valentine’s chocolates you got, and all your kid’s Easter candy?

Yes, you’re not alone. It’s easy to look back and see why we’re not exactly bathing suit ready. But, that’s not helping the situation. You want to have a solution, right? You need to know what to do: stat.

Well, luckily, all is not lost and you can still salvage your physique. Here are 5 simple steps that will get you looking ripped and ready.

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Step 1: Add HIIT

If you want to get rid of excess body fat, one of the fastest ways to burn off extra calories and fat is by adding HIIT (High Intensity Interval Training). Why does this work so well? HIIT cardiovascular exercise requires short bursts of all out effort followed by periods of slower cardio. The maximal effort you put into the bursts forces your body to use more oxygen than it normally does. This means you burn more calories.

And, the news gets even better. The extra oxygen usage means you’ll be burning more calories than usual for hours after your workout (after-burn). This condition is known as “excess post-exercise oxygen consumption” (EPOC).

A study in the Journal of Obesity concluded that HIIT exercise has a massive impact on your levels of body fat, especially in the midsection. And, you don’t have to do this type of exercise every day to reap the benefits. Doing three HIIT workouts a week, using 20-25 minute intervals is sufficient for maximizing fat burning.

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Step 2: Up Your Protein

Protein requires energy to be digested. That means just the simple act of eating protein dictates that you’re going to burn more calories than usual. It stands to reason, then, that the more protein you add, the more calories you burn.

How much protein do you need in order to reap the fat-burning and weight loss effects? The typical rule of thumb is to get anywhere from .75 grams—1.25 grams of protein per pound of bodyweight, depending on your fitness goals, and your weightlifting regimen. Obviously, if you’re lifting heavy weight and really tearing it up at the gym, you’ll want to err on the higher side for protein intake. If you’re not getting in that much in terms of lifting, then around 1 gram per pound is a good start.

Protein also helps you burn more fat. It is one of the building blocks of muscle and you need to get plenty of protein to keep your muscles strong and allow them to repair themselves after heavy workouts. Adding extra muscle to your physique means you’ll require more calories to maintain your weight, and that translates to an increased metabolism. So, even if you didn’t change a thing, you’d naturally be burning off additional calories on a daily basis just by being more muscular. So, eat your protein!

protine food

Step 3: Eat Your Carbs at the Right Time

Yes, you still want to both watch your carbs and eat your carbs, but it’s critically important that you eat them at the most beneficial time. When is the best time? It’s going to be optimal for fat loss and muscle-building purposes if you can consume your carbs around your training sessions. Ideally, right after your weight workout is the best time to eat the bulk of your starchy carbs for the day.

The remainder of the day should consist of low carb and fibrous veggie selections as well as plenty of protein and healthy fats. This is the quickest way to maintain your muscle while burning off the maximum amount of body fat.

Step 4: Eat Enough Fats

Speaking of healthy fats, how do fats fit into the equation? Fats will provide you with the energy you need to get through your tough muscle-sparing fat-burning workouts. They’ll also help your body repair and recover quickly.

You need to eat fat to make sure your body is able to produce enough testosterone, absorb certain vitamins, have proper brain function, keep skin and hair soft and supple and more.

You’ll also want to make sure to include fat so that you feel full and satisfied. Eating healthy fat sources like whole eggs, coconut oil, fish oil, fatty fresh wild-caught fish, grass-fed meats and dairy products, raw nuts, nut butters and seeds will help your body release body fat while staying energized.

Step 5: Eat Organic and Fresh

Get plenty of fresh (and whenever possible) organic foods. When your body is not fighting against the food you eat, it will be much easier to lose weight. When your body doesn’t have to filter out the pesticides, chemicals, preservatives and other undesirables commonly found in our food sources, your body can simply use the nutrients in your food for fuel, and then focus on fat loss.

Getting the toxins out of your diet will mean less cravings, you’ll shed water weight and you’ll retrain yourself to be satisfied with the good wholesome tastes in natural foods.

Put all these steps into play in your lifestyle and you can virtually guarantee you’ll watch the pounds melt off your body. Throw in some weightlifting alongside your HIIT cardio and you’ll be transformed and beach ready by summer!

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Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to achieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs

On television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exercise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat.

Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals.

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning.

The question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

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For more information on Fat Loss ……Click Here Only if you are Serious.

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If you’re unhappy about your waistline, you’re probably wondering what is the best way best way to lose bellyfat. In reality there is no one single way that will work for everyone. When it comes to losing weight, targeting belly fat is a little different.

The best way to lose belly fat is to look at all the factors in your lifestyle that may be causing the problem. For example, look at your stress levels, how much sleep you’re getting, your alcohol consumption, your consumption of high calorie, low nutrient foods, and your exercise routine. You can probably make at least one change that will help you to reduce belly fat.
Changing Your Lifestyle Is The Best Way To Lose Fat.
After you have taken a look at your lifestyle, the best way to lose belly fat is to pick one or two areas where you can make improvements. Changing everything you may get faster results, but they may be difficult to sustain and you may give up after a while and end up back where you started. So chose with one or two areas where you feel you need to improve.

It goes without saying that one of the best ways to lose belly fat is to take a serious look at your diet and make improvements. Eat more fruits and vegetables and cut out simple carbohydrates such as white bread and pasta. Instead, opt for whole grain breads, cereals, and pastas. These improve digestion and help you to have a flatter stomach and smaller waistline.

Don’t Forget To Exercise.
You don’t have to start with a massive exercise regime. Just do a little more than you do at the moment. Start walking every day by parking your car further away from your destination or, if you are on public transport, get off one stop before your regular stop. Also, take the stairs and not the elevator. Just adding a little exercise each day can help you to improve your health, and your waistline, tremendously.
You need to look at your lifestyle and decide what’s causing your belly fat. Remember that, if you really want to, you can make healthy decisions that will overcome it, even if belly fat runs in your family.

Want more information to a better lifestyle here is a Report on 10 Ultimate Body Transformation Secrets. You’ll thank me later that you read this.

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The TRUTH about Potatoes, Glycemic Index, and “White Foods” – Friend or Foe for Fat Loss?
potatoes and glycemic indexby Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-sellers: The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging.

I’d like to start a little discussion today about carbohydrates… and in particular, “white foods” as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as “avoid any and all white carbohydrates”.

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don’t agree with avoiding any and all “white carbohydrates”. Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

“White Foods” aren’t necessarily always the enemy

It’s true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let’s look at a few examples…

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren’t easy to find elsewhere in a normal diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives. And we also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage. And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat. So eat up on that cauliflower!

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine. And some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.

Potatoes

Now that also leads us to another example – white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you’ve read my Fat Burning Kitchen ebook, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it’s cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods such as protein, fiber, and fats, which all slow down absorption of the ingested carbs.

For example, using glycemic load as an example… it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high GI. My point is… candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots or potatoes… French fries excluded of course.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form… and please don’t ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try.

One Warning though about potatoes: Please note that potatoes do contain low level toxins called glycoalkaloids (it’s the plant’s protection mechanism) that are concentrated in the skin, so it is a good idea to always peel potatoes before making any dishes with them. This article explains about the toxins in potatoes and how to still enjoy potatoes while minimizing the toxins.

Will 7-9 potatoes per day make you fatter?

On the topic of potatoes not being so bad after all, I don’t remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.

At the conclusion of the study, the potato eaters had actually consistently lost weight! I’d venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you’d be full constantly from eating 7-9 potatoes each day.

Of course, this does NOT mean that french fries are okay to eat! Those will only make you fat, and the trans fat will lead to an early death. Seriously… fries are one of the most deadly foods in our food supply. Plus, deep fried potatoes build up dangerous acrylamides from the frying oil reacting with the starch, and these compounds are carcinogenic.

Anyway, back to the 7-9 whole potatoes per day… Now I would never recommend going to those extremes, but my point is that an occasional potato a couple times a week is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary’s Lean-Body Potato Side Dish

Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store… it is a mixture of white, red, yellow, and purple baby potatoes)
1 red pepper
1 green pepper
1 yellow pepper
1 or 2 onions
a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)
1 or 2 Tbsp extra virgin olive oil, grass-fed butter, and/or virgin coconut oil (sometimes I mix a bit of all 3)
a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)
Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil and/or butter and/or coconut oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

I hope you’ve enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer healthy potato recipe idea!

If you enjoyed this article today, feel free to share this page with your potato-loving friends and family.

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Personal Trainer, Why you Might Need One?

Most people who struggle with their weight certainly understand the role that stress plays in their patterns of eating. The goal of any serious weight controller is to learn how to deal with stress in new ways and to make sure that if you do overeat when under stress you do not choose foods that will put you back in a weight-gain spiral.

Dr. Dan Kirschenbaum, Clinical Director, suggests that if you do deviate from your food plan, you deviate QUANTITATIVELY and not QUALITATIVELY. This means you continue to choose healthy, nutritious foods rather than start going “back” to high-fat, calorie-dense foods such as pizza, cookies, and other foods that tend to lead to long-term binges.One of the main reasons it is important not to start eating high-fat, sugary foods during these high-stress periods is that it gives you a taste for those foods again. When you have avoided pizza…

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The True Somanabolic Muscle By Cal

When you are skinny the benefit of being skinny is that you have a super fast metabolism allowing you to eat whatever you want, however this same benefit is a drawback for skinny guys. Sure you do not have to worry about putting on fat but it is difficult to put on muscle when your metabolism is so fast.  

If you are reading this pay very close attention. What you need is to find out and weight despite. This is a simple concept to grasp but much harder to execute. Nevertheless it is vital to your success in muscle building.

Let’s make one thing clear though. Metabolism does help build muscle, however muscle building for skinny guys takes much more work and dedication to achieve your muscle gaining goals. It also takes an effective exercise routine and diet. It is super important for you to follow a guide that…

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Did you know that ab muscles mean extremely little, if they are covered by fat around the belly, and so also those that operate hard doing sit-ups but have weight to lose truly are working to absolutely nothing. The excess weight covering the stomach should go, in order for your stomach muscles to disclose themselves.

With said you are require to remove all refined flour and sugar from your consuming program, lowered liquor, get rid of deep-fried and rapid dishes, and consume added fresh food, fruit, greens, lean healthy protein like eggs and chick bust, and nuts and seeds.

Consuming is yet another regular kind of self-medicating stress and anxiety, and other psychological difficulties as well. Certain types of foods especially appear to be consumed throughout nervous united states. Eating foods for psychological relief is often described as comfort consuming, and the meals under such scenarios are typically fattening, wonderful, or both. The logic behind consuming high glucose, high gram calorie meals during anxiety or other distress is likely the prompt sense of bodily satisfaction these meals provide. The noticeable disadvantage to this kind of coping is that these home cooking, though the could temporarily deliver fulfillment, reason bodily damage if eaten on a steady basis.

To acquire a flat tummy you will have to begin by taking an appeal at your consuming regular. If you are seriously considering getting a flat belly, stop consuming at least two hours prior to bed time.

adonus

You must make an effort to attempt not to eat over 2500 fats each day. You can still consume tasty meals without going hungry. One piece of pizza from a convenience food dining establishment consists of about FIVE HUNDRED fats whereas a turkey sandwich total with slim mayo, mustard, two pieces of whole wheat bread, in addition to a predicament and 9 slices of turkey contains only about 230 calories.  Who wants flat abs and a healthier life

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Which brings us to the last trouble – “spot reduction” doesn’t operate. When you lose a pound, your physique decides where to take it from. There’s no way to “target” your abdominals (or other body area), to specifically lose fat from that region.

If you are serious about losing the fat around the middle and living a healthy life then you should look at the Trial program that has a simple step-by-step belly busting ab sharpening solution to get into…or back into the best shape of your life Click the link >>>>>> CLICK HERE <<<<<<<<<<.  Be sure and Like Us on our Facebook  at https://www.facebook.com/mylifetoo

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Interval training is the best workout for fat burning, where you need to alternate between a short burst of hard exercise and a short period of easy recovery. For example, after a 3-5 minute warm-up of moderate cardio, you’d do 1 minute at a slightly harder than normal cardio pace and then bring the intensity down to a cool-down pace for 1 minute. Alternate back and forth 6 times and then do a 3 minute cool-down. That is what interval training is all about. It’s short, fast, and effective. the natural

Studies have shown that interval training offers higher fat burning and weight loss than normal, slow cardio. In fact, not only does interval training work better for fat burning, but the interval training workouts are much shorter and require far less workout time than normal cardio workouts. However, many are reluctant to switch from ineffective cardio to fat burning intervals as according to exercise machines (which are not even 100% accurate), higher amount of calories is burned with the old way. wpid-5091317071_693575546b_b.jpg

They are also hung-up on the marathon mentality of always having an elevated heart-rate, which they think is the most important component of a fat burning workout. But that is not true. Instead, the most important workout factor is how much “WORK” is done. If you increase the intensity of the work, as you do in interval training, then you will do more work and put more stress on the muscles. Heart rate goes up and then comes way back down during recovery. By doing so, more fat is burned. What one should know is that the heart rate need not stay constant for 30 minutes for that to happen. banner_1[1]

One of the biggest problem many have with interval training is that they do not rest enough during the recovery period. Because they are addicted to an elevated heart rate, they skimp on the recovery, by either exercising too hard or recovering too little. This leads to a decrease in the intensity used in the work interval and that might lead to less total work or total fat burning done in that session.468X60_3[1]

Therefore, the quality and intensity of the work interval should play important role when doing interval training. This is to say the only time exercising is mainly done during the work interval. On the other hand, during the recovery interval , one should go as slow as possible without stopping. This allows your heart rate to recover and for you to be prepared to work really hard in your next work interval. So an interval training workout is a time of extremes. You should be going at a 8/10 or 9/10 intensity level in the work interval, and dropping down to a 3/10 in the recovery period. To give you a perspective, a normal 30 minute cardio workout would be considered a 6/10 intensity level. Try it out yourself!

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The True Somanabolic Muscle By Cal

WHY YOU NEED BACTERIA IN YOUR SYSTEM

OUR BODIES CONTAIN  TEN TIMES MORE BACTERIA THAN CELLS—AND THE MAJORITY OF BACTERIA LIVES IN OUR DIGESTIVE SYSTEM. THERE ARE 100 TRILLION VIABLE BACTERIA IN THE COLON COMPRISED OF HUNDREDS OF DIFFERENT SPECIES. BACTERIA IN THE COLON ARE OFTEN REFERRED TO AS GUT FLORA, AND WE NEED THESE BACTERIA FOR OPTIMAL HEALTH.

THE BACTERIA IN OUR DIGESTIVE SYSTEM CREATE MANY BENEFITS. WHEN WE HAVE A GOOD BALANCE OF BACTERIA, WE HAVE A SYMBIOTIC RELATIONSHIP WITH THEM.
WE PROVIDE THEM WITH FOOD AND THEY PROVIDE US WITH MYRIAD BENEFITS, INCLUDING THE SYNTHESIS OF BIOTIN, COBALAMIN (VITAMIN B12), PYRIDOXINE (VITAMIN B6), PANTOTHENIC ACID (VITAMIN B5) AND VITAMIN K.
THEY ALSO SYNTHESIZE THE SHORT-CHAIN FATTY ACIDS BUTYRATE, PROPIONATE AND ACETATE.

WHEN OUR BENEFICIAL BACTERIA HAVE A STABLE COLONY COUNT, THEY PREVENT OTHER PATHOGENS FROM THRIVING BY USING ALL AVAILABLE FOOD SOURCES. THE HEALTHY GUT FLORA ALSO…

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