Wednesday Video - Do You Really Need To Stretch?

Muscle Myth #3

Do You Really Need to Stretch?

Stretching, stretching, stretching. everyone is stretching away. Is stretching as important as it has been made out to be? In this video, we discuss the truth about the supposed benefits of stretching!

Monday Muscle - Personal Fitness Trainers

Aspects To Consider When Choosing A Personal Fitness Trainer

Choosing the right Personal Fitness Trainer you are going to work with is a very important decision. There are scores of trainers in the market each armed with a bagful of qualifications yet not all of them offer the same quality of training. You have to learn to filter out the best and most suitable fitness trainers by using these simple guidelines.

Relevant experiences and qualifications

Personal fitness trainers have relevant experience and good qualifications to their credit. However there are some operators who may want to dupe you with their forged certificates and false assurances. Here is how you should judge the authenticity of personal trainers.

Relevant experience

Ask directly to see the physical evidence of the certifications. Don’t believe anything only on the basis of words. Look for certificates and papers pertaining to their professional qualifications.

When it comes to experience ask for references and phone numbers of previous clients the personal fitness trainers have worked with. Don’t trust anybody who feigns an excuse for not providing references. If you have a trusted friend or colleague who is well acquainted with the fitness industry, you can take along that person while selecting a personal trainer.

Traits of the perfect personal trainer

Personal Fitness Trainers are usually quite adaptable to the varied needs of their clients. However, here are a few things to check for when you are judging the compatibility of a specific trainer.

Personal Trainers

Are the payment modes and the fees structure compatible to your budget? Will your trainer offer discounts if you take him on for a long period of time or refer him to other interested parties? Is the personal fitness trainer okay with offering you a free trial session before you commit?

Does the trainer fit in with your schedule? Is he/she recommending a medical check-up before you embark on the fitness regime? (The answer should always be yes). Can the fitness trainer offer diet and nutrition advice as well as psychological mentoring?

The answers to these questions will give you a fair idea about how well the personal trainer will fit in with your needs.

How compatible are you with your trainer?

Suppose you find a trainer who has tones of experience, a great resume, perfect physique and yet comes within your budget? There is just one small problem. You just don’t like the guy. Should you hire him anyways? The answer is a definite “no”.

It’s very important to be compatible with the person who is going to guide you along the path of fitness. After all you will have to listen to the instructions of your Personal Fitness Trainer and also let him/her share your personal space (especially if you are training in your home gym).

Find a trainer who listens to your concerns patiently, answers your questions correctly and respects the sanctity and privacy of your home. Remember, your fitness training session will only work if you are in a comfortable footing with your Personal Fitness Trainer .

http://www.articlewheel.com/article/1054/aspects-to-consider-when-choosing-a-personal-fitness-trainer-broadbeach.html

Fat Loss Friday? Not today. Merry Christmas Everybody

Wednesday Video - Do You Really Need A Post Workout Shake?

Muscle Myth #2

Do You Really Need A Post Workout Shake? 

You see it all the time - those people in the gym who have just finished their workout routine and head straight to the juice bar (if your gym is fancy enough to have one!) or, like my gym, start to get their shake ready to chug down.

Why is this? This video has the explanation

Monday Muscle - Considerations when Choosing the Best Bodybuilding Gym for you

Having a well toned physique is not an easy task today. It needs lots of efforts, dedication and determination from one’s side especially with an efficient Bodybuilding gym program. However, this is not enough. Once you have decided, and commit yourself to work out to retain a great body, finding a gym that actually complements your needs and requirements is very essential. For this, it is important to remember certain factors that are vital for achieving a great perfect personality.

· Location: Location has a great role to play in achieving the health related goals of any individual. Nobody would ever wish to drive or travel for more than an hour to reach the location of gym therefore you must ascertain that the gym you choose is in close proximity to your living area. Gyms in shorter distances keeps reminding one of the regular exercises that one definitely needs to follow in the daily routine.

· Membership plans: Plans vary greatly in any gym you go therefore, be sure that the one you opt for goes in with your budget limit as well as health and fitness goals.

Membership plans

Many make fake promises and try to trap customers with exciting offers and plans so, make certain to go through the printed notes on rules and regulations about the gym and its several different membership plans. Make sure that it does not include any sought of additional hidden costs that might add up in the latter half of the membership plans.

· Opening hours: This is again another crucial consideration. Since, everyone is quite busy with their daily schedules and work plans; it becomes difficult to manage special time and that too in accordance with the timings for your gym. Therefore, to avoid this collision and imbalance, be sure to go for one that has enough flexibility to adjust your timings, or is open for long hours to accommodate your busy schedule. Therefore, consider this before finalizing the decision.

· Gym type: Choosing the gym type is an important consideration for females. If you are a woman or any female, you must take into account this factor and avoid being stared by a whole lot of people in the gym. Going to ladies-only gym can be the better option for such people.

· Budget: Make certain to choose one that does not burn a hole in your pocket. Search thoroughly over the web world and find one that is within the means and is highly affordable to achieve the fitness goals.

Treadmill

Achieving health related goals in important therefore, you can just trust any of the service provider in your region. You definitely have to seek for professional health and gym trainers that have sufficient training, experience and expertise in fulfilling the targets of the clients.

While choosing the gym trainer, make sure to ask for accreditations, his educational background for better results. If he has sufficient knowledge and experience in this field you can ensure perfect advice from bodybuilding supplement supplies to a balanced diet or to a perfect exercise that is necessary for your type of body. Therefore, be sure to get started with a professional team only.


By Bittu kumar

Fat Loss Friday - Effective And Natural Weight Loss Tips For Teens

Life may not be easy for teens who are overweight nowadays. You can testify this fact as you may see some of them in your family or friends. Some teens weigh more than normal. They come across various problems such as riding the bus as other children make fun of them and make remarks about them being fat or overweight. Some kids can be really vicious to others and this hurts the self-esteem of those who are being made fun of. This harms their personality and their schoolwork in a negative way. But these kids can lose weight with hard work and struggle. They can lose weight by changing their diet and working out more.

Here are weight loss tips for teens.

Weighing scales

Acceptance and desire to fit in are one of the most important things for teens today and appearance and weight play an important role in this matter. If your teen is fat or just desires to lose little extra pounds, this can be achieved by consuming the right foods and by choosing a good workout plan and being with it forever. Considering weight loss tips for teens is very important to look better.

There are few things on which you may not have control such as genetics and puberty. Both girls and boys gain height and weight during their puberty since are hormones are released which makes the boys to gain muscle and girls to put on fat. Genetics are also a reason in weight gain in teens. Some teens inherit various things from their parents like height and shape of their body. If your parents are fat, then there are chances that you will be fat as well.

While you may not have control on genetics and puberty, but you can definitely control your diet. By consuming right food and avoiding oily and unhealthy foods such as sodas, French fries, chips, sweets, fast foods and other junks, you will avoid the collection of extra fat and calories consumed by your body. You should eat fresh vegetables and fruits in your everyday meals.

Teens should also exercise properly.

Exercise can be a family activity

Sitting on couch playing video games or watching television can increase their weight problem. If you are not physically active, this can affect your health and add fat on your waist line. They should go out and get some physical exercise. Walking is also a good way of working out to lose weight.

Article Source: Jeramey K Smith

http://www.articlesphere.com/Article/Effective-And-Natural-Weight-Loss-Tips-For-Teens/342923

Wednesday Video - Should Women Lift Weights

Muscle Myth #1

Many women are afraid of lifting weights in gyms. Mainly this stems from a fear of putting on too much muscle and therefore looking unfeminine or the fact that lifting weights is just plain intimidating

So, should women lift weights in their exercise routine, or should they only stick with cardio? We discuss the myth of women having to avoid lifting heavy weights!

Monday Muscle - 3 Techniques to Explode Your Muscles With Weight Training

There is no questioning the fact that weight training is the most effective way to build muscle and develop a ripped body. However there are a number of lifting techniques used by professional bodybuilders and trainers to dramatically accelerate the speed at which muscles grow.

Technique #1: Muscle Failure

Training to muscle failure is one of the most popular ways to enhance your weight training to build muscle. When using traditional weight training techniques, you can start to achieve a significant increase in muscle mass within 2 months. Contrary to this, using the concept of muscle failure can help you achieve muscle gain as early as 3 to 4 weeks.

Bicep curls

The concept of muscle failure is based on the premise that when you train your muscles to maximal exertion and fatigue, you will cause an increase in muscle fibre activation resulting in an increase in muscle size at a much faster rate. To take advantage of this technique you will ensure that your final set of each exercise is completed until your muscles are completely fatigued, i.e. reach muscle failure.

First you must understand what your one-repetition maximum is. Simply put, one-repetition maximum is the maximal weight that you can lift in one repetition. After lifting your one-repetition maximum, you cannot lift the same amount of resistance or weight at that particular moment. For example if your one-repetition maximum for dumbbell curls is 60lbs it means that you cannot physically complete more than 1 repetition without switching to a lighter dumbbell.

Knowing this maximum weight is essential in planning your weight training routine to muscle failure because this will help you determine the initial weight that you need to place on your muscles during your initial set to reach muscle failure by the completion of your final set.

For instance, taking the previous example of bicep curls, if the one-repetition maximum of your biceps brachii muscles is 60 pounds, to perform weight training to build muscle using muscle failure you should start your 1st set of bicep curls with 45 pound dumbbells completing approximately 10 to 12 reps. Your 2nd set of curls would then be completed using 50 pound dumbbells, completing approximately 6 to 8 reps. Your 3rd and final set you would complete using 55 pound dumbbells. During this set however you will complete it at muscle failure, to the point where you cannot complete another rep. Since your one-repetition maximum is 60 pounds you should only be able to complete between 3 to 5 reps at 55 pounds before reaching muscle failure.

Training Technique #2: Split Training

Another approach to help you obtain leaner muscles is through the use of split training. Your muscles ability to adapt to different types of weight training overtime is the true driving mechanism behind this muscle building technique. If you plan on doing the same types of muscle strengthening techniques every time you hit the gym, there is a great chance that your muscles will quickly adapt to this routine. As soon as your muscles begin to adapt to your exercise routine, you will soon notice that you get little to no muscle gain improvement and will have reached what is known as your muscle building plateau.

A great way to avoid this while weight training to build muscle is to distribute or split the exercises that you perform during your gym sessions.

Lower body work

In one workout session, you may focus on strengthening your lower body muscles using two or three exercise routines. The next session, you may focus on your major upper body muscle groups.

The reason this technique is so powerful is that it gives your muscles the valuable recovery time required to grow. It also shortens your workout routines and allows you to intensify your gym sessions by performing only 30 to 45 minutes of muscle-focused exercises per gym visit, as opposed to 1 hour of whole body exercise.

Training Technique #3: Super Sets

The concept of using super sets for muscle building revolves around the concept of muscle co-contraction. For example, if you use your biceps muscles to lift free weights, your triceps also perform work in order to achieve this by acting as stabilizers. This is because your triceps muscles are the antagonist or opposing muscle group to your biceps. The super set technique works by targeting the agonist and antagonist muscle groups in succession when weight training to build muscle.

Even though these 3 techniques will improve your muscle gain when weight training to build muscle, other techniques such as muscle contraction holding and gravity resistance can also be used



Read more: 3 Techniques to Explode Your Muscles With Weight Training http://www.sooperarticles.com/sports-articles/bodybuilding-articles/3-techniques-explode-your-muscles-weight-training-828745.html#ixzz3redLqXnL

Fat Loss Friday - Seven Tips to Lose Belly Fat Fast

Fat stored around the waist can be a risk of developing diseases like stroke, heart disease, cancer, and diabetes. The easiest way to determine if you're at risk of developing any of the above mentioned diseases, simple measure your waist. A measurement greater than 100 cm for men and 85 cm for women is considered to be 'high risk'. But don't despair, even if you are at risk there are some simple steps you can take in order to lose belly fat fast.

#1. REDUCE YOUR FOOD INTAKE. The best way to reduce your food intake is to simply decrease your portion seizes slightly so your appetite isn’t affected.

Overweight?

You may also want to substitute certain foods that you’re currently consuming regularly with healthier alternatives. By reducing your overall food intake you make it easier for your body to create a mild calorie deficit that will assist your weight-loss efforts.

#2. CHOOSE A LOW GLYCEMIC DIET The Glycemic Index is a way to rank foods according to the effect they have on our blood glucose levels. This is especially true in regards to carbohydrates. Specifically, the glycemic index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control. The control is either white bread or pure glucose. All carbohydrates cause some temporary rise in your blood glucose level. This is called the glycemic response. And this response is affected by a variety of factors, including the amount of food eaten, the type of carbohydrates, the method used to prepare the food, as well as the degree of processing, to name just a few. The slower your body processes the food, the slower the insulin is released, and the healthier the overall effect is on your body. And it's the foods that raise your blood sugar level slowly, that you, as a person desiring to loose weight, want to eat. And there are several reasons for this. First, these foods - many of which you'll discover are high in fiber - will just keep you feeling fuller for a longer period of time. And any of you who have been on a diet can be thankful for this.

#3. REDUCE YOUR INTAKE OF CARBOHYDRATES There is no doubt that low-carb diets are effective for weight loss. They have also been shown to significantly reduce abdominal fat stores. The easiest way to reduce your overall intake of carbohydrates is to eat mainly fibrous vegetables, like broccoli, cauliflower, carrots, capsicum, tomatoes, etc., eat a moderate amount of fruits and starchy vegetables, and consume a small amount of high-density carbohydrates, like bread, pasta, rice, cereals, etc. Carbohydrate is stored in your body as glycogen and for every gram of glycogen stored, 2-3 grams of water is stored with it. Therefore, reducing your glycogen stores will result in immediately weight loss.

#4. INCREASE YOUR PROTEIN CONSUMPTION Out of the three macronutrients (carbohydrate, protein and fat ), protein is the most effective at helping you lose belly fat. There are several reasons for this.

Fish is a good protein

Protein is the most satiating food component, which means it helps you feel satisfied for longer following a meal. It also requires the most energy to be burned through the processes of digestion, absorption, and utilization compared to either fat or carbohydrate. Research has shown that a higher protein intake is related to having less belly fat!

#5. CONSUME MORE FIBER Fiber is the indigestible component of food matter. It is primarily found in vegetables, fruits, beans, nuts, seeds, and cereals. There are two types of fiber, soluble and insoluble, both of which are beneficial from a health perspective. Soluble fiber in particular is useful for reducing belly fat. In fact, in one study it was demonstrated that consuming 10 grams per day significantly reduced belly fat. Since soluble fiber slows the passage of food through the intestinal tract it can prolong the feeling of fullness and therefore, reduce appetite.

#6. LIFT WEIGHTS Weight training, also known as resistance training, is well known to be beneficial from a health and weight-loss perspective. In fact it is probably the most underestimated way to lose belly fat fast! Since weight training forces your body to build, or at least maintain your muscle mass; you can keep your metabolism elevated for longer simply because muscle is a metabolically- active tissue, especially when it is recovering from an exercise session. It is best to perform at least 3 weight training sessions per week and if you are non experienced, always employ the service of a personal trainer.

#7. PERFORM AEROBIC EXERCISE Aerobic exercise is very effective at helping you lose belly fat. Aerobic ( with oxygen ) exercise includes walking, running, bicycling, swimming, boxing, aerobic classes etc.

Exercise can be fun

It simply means exercise that involves movement for an extended period of time, i.e. greater than a few minutes, and results in you puffing, panting and sweating. Gardening, housework or lawn bowls are not considered to be aerobic exercise. While they may help to burn up a few extra calories, they certainly don’t increase your heart rate and/or breathing rate. It is best to perform at least 15 minutes of aerobic exercise every day in order to achieve the best results.




Article source: Adrian Joele

http://www.amazines.com/Fitness/article_detail.cfm/6189569?articleid=6189569

Wednesday Video - Make Your Own Fat Burners

Make your own FAT BURNERS at home, This Works!

There are a lot of fat burning pills, supplements, powders out in the market. The one thing they all have in common is promising you amazing results and they cost money - a LOT of money. 

However watch this video which can show you how you can use normal food around the house to create a powerful fat burning system at home. Make your own fat burner now and stop wasting money on pills!

Monday Muscle - Peptides.

All You Need to Know About the Best Peptides

The fitness world is abuzz with the use of peptides today. With such a variety of peptides being manufactured, it can be daunting to choose the best peptides. . You can choose them based on the task they perform. Peptides are available for a number of things like fat loss, enhancing athletic performance, bulking up and so much more. However, what really are peptides and how do they do all this magic? This article outlines what they really do and how using peptides can enhance your fitness.

What are peptides?

They are a compound of amino acids and are almost a protein but not quite. Anything that has less than 50 amino acids is known as peptides although it is not a rule. They perform a number of functions. Some act as neurotransmitters and many like hormones as well.

Female fitness

Peptides’ contribution is an essential part of the human growth hormone. People seeking to achieve muscle growth need to attain a high amount of peptides. While performing important tasks like helping the body recover from injury and maximizing fitness, peptides production can fall short when pursuing athletic goals.

Peptides for Body Building

Amino acids and supplements form an essential core of body building. However, the use of peptides has only recently picked up. They hold a lot more advantages then steroids. Firstly, they are smaller and the body does not need to do a lot of work to break them down. They are also known to be a lot more stable and thus beneficial. So how do you source the best peptides?

Buying Peptides

The internet is one of the largest channels for buying peptides only. You need to find the most reliable source and the best peptide company to make your cycle effective. A number of healthcare companies focused on creating health supplements and other products offer customized peptides. However, it is important to ascertain the authenticity. Ensure that the company is registered and licensed to bring out peptides and steroid supplements. Also make sure they have the experience of working as a healthcare firm and manufacturing a variety of products. The company you choose to source your peptides from needs to have a state of the art research process. You can even get your peptides customized according to your needs.

An ISO 9001-2000 company should be a preferable choice. It ensures that not only are you getting what you pay for but also from a reliable source. Peptides are becoming increasingly popular in the body building world. This is the right time to choose a company to buy research peptides from. Their use is slated to increase in a variety of fields and the demand is about to soar. With this, it is necessary to ascertain that you buy the right product. Peptides are an effective component for body building. Using the right variation and quality product ensures that you are able to achieve your fitness and athletic goals. Remember your health is your biggest asset. Put your fitness aspirations only into the best hands in the business.

By: Mr.William William Llewellyn

Article Directory: http://www.articledirectoryusa.com

Source: http://www.articledirectoryusa.com/article/category/health-and-fitness/build-muscle/all-you-need-to-know-about-the-best-peptides/

Fat Loss Friday - Healthy Dinner Recipes For A Healthier You

We all are aware that we are supposed to eat healthy, what makes healthy family dinner recipes more than just a benefit. Each and every one of us wishes the best for our families. If this is so, why don’t we eat healthy as we are required to? Let us take a look at the reason as to why we always find ourselves selecting unhealthy choices and also provide some few insights on healthy dinner recipes.

No Time to Prepare and Consume Healthy Dinner

In these modern times, people are always on the move - running errands, working, participating in extracurricular activities or even driving our children tom school.

Groceries are slowly turning into food stores. With its apt and detailed options to select from, we sometimes feel tired to go and shop for groceries.

Since most of us have a few minutes to grasp a healthy dinner, we opt for fast foods which are readily available, though, we understand that they are unhealthier. More people are getting fatter and unhealthier in U.S and what we need in order to combat this pandemic is to unveil dinner recipes that can be prepared within a short time.

Fast and Healthy Dinner Choices

The market has many healthy family dinner recipes cookbooks with exactly what we need; quick and healthy dinner recipes. However, if you feel that you absolutely lack time to prepare a healthy meal, just visit a grocery store. Many supermarkets have a region where you can purchase roasted chicken and deli meats like sliced turkey. These two options are constituents of a healthy meal. Get yourself a bag of apples, a gallon of milk and a loaf of whole grain bread rather than consuming greasy fries with a quarter pound hamburger.

Healthy Dinner Saves You Money

If you have decided that fast food is not your thing, why don’t you sit down in a restaurant? With only $12 a meal, you can get enough to satisfy you for hours. With dishes such as potatoes, steak pastas and the mouth watering desserts. When you take a look at this wonderful menu, you can’t even remember the amount of sugar, fat and cholesterol you are adding to your body.

Compare the cost of this restaurant food and the one you make at home. It does not cost you $12 to prepare a meal; it is actually cost about $5 per meal. Add the time you drive to the restaurant. It is better to prepare an inexpensive healthier dinner at home than going for unhealthier foods outside your house.

How to Select a Healthy Dinner Recipe

-Utilize recipes that have low fat-content like veggies, lean meat, fruits, skim milk and whole grains.

- Pick the freshest ingredients

- If possible source those organically grown foods as they are the best for your body

The ultimate objective is to get the best ingredients that can help you make a healthy meal for your family.

Article Source: Vikram Kumar http://www.eArticlesOnline.com

Wednesday Video - Body On A Budget

Good nutrition is an absolute must. Duh. However eating good is expensive right? Well it doesn't have to be as long as you make the right choices.

In this video, Lee Hayward explains how to go about shopping for good, nutritious food - on a budget

(note - although aimed at body-builders the same principles apply if you are trying to get lean)

Monday Muscle - 5 Popular Misconceptions About Weight Training For Women

In spite of great efforts by the weight trainers the myths associated with weight training for women does not seem to go away ever. Weight training for women has a lot of controversy surrounding it. Read below and learn the five popular misconceptions about weight training for women:

1. Training makes the women look masculine and bulky: 

Whenever we hear weight training for women the first image that comes to our mind is of the women bodybuilders. It is a fact that women can't produce testosterone, responsible for increase muscle size and thus it is very difficult for the woman to have muscle mass simply by doing some weights. The women bodybuilder who develop their bodies rely on synthetic testosterones and anabolic steroids. The results are also a combination of genetics and rigorous training programs wherein, they lift very heavy weights. Women who regularly do weight training without the steroids have fit and firm cellulite-free body.

2. Exercise increases the chest size: 

It is a myth that breast size increases with weight training.

Bench Presses

The breast is made of fatty tissues. In case your body fat decreases by 12 percent the size of the breast decreases considerably. The myth was born because weight training increases the back size and thus there is an increase in the size. Just remember that breasts size can be increased either by gaining fat or breasts implants.

3. Weight training makes you muscle-bound and stiff: 

If you do all the exercises through a full range of motion the flexibility is bound to increase. Exercises like dumbbell presses, flyes, chin-ups and stiff-legged deadlifts stretch the bottom muscles. All these exercises improve your stretching capacity considerably.

4. When you stop weight training the muscles turn into fat: 

This is like saying that gold if not used turns into brass. Fats and Muscles are two different entities. After women quit weight training there is a certain loss of muscle and drop in diet. Bad eating habits lower the metabolism system, low muscle mass all make muscles look like fat. Though, the truth is as simple as fat starts to accumulate after muscles are lost.

5. With weight training fats convert into muscles: 

This is like saying brass turns into gold. If you want to transform the body then you must try and lose extra fats by taking a nutritious diet and gain muscles by following a planned weight training schedule for women. Remember you can't change muscles into fat.

Therefore we can say that weight training for women has no actual side-effect. It is just the popular myths that stop women taking up weight training sessions. But remember, when you start with the weight training for women it is very important to do it under a well experienced trainer. This will ensure your well being and safety. Take it slow and steady for healthy weight training!


Article source: Rakesh Vasoya  5 Popular Misconceptions About Weight Training For Women http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/5-popular-misconceptions-about-weight-training-women-983955.html#ixzz3recRu8GF

Fat Loss Friday - Best Options For Avoiding The Temptation Of Junk Food

Last week we looked at David Samson's article about why you get junk food cravings and how to avoid the vicious cycle. This week we examine how to avoid these cravings in the 1st place.

Junk food is a guilty pleasure for so many people it delivers immediate emotional gratification and it satisfies the taste buds. For many people that are struggling with their weight, giving up the burger and the French fries is the most difficult task of them all.

Are you one of the people that use junk food to cope with daily stress and experience some degree of satisfaction? If so, the following article will teach you some effective opportunities for giving up on such meals without experiencing depression or discomfort.

Do Not Diet

The first and the most important rule for consuming healthier foods is to refrain from dieting. Cutting out a particular food group or type of product from your menu altogether will simplify intensify the cravings.

To stop eating junk food, you will need to derive pleasure from healthier meals. Eating in moderation and going for nutritional items is the best option for getting satisfaction from food without turning to the greasy, processed stuff.

Cut Sugars Out Gradually

It is already been proven that sugar is incredibly addictive. Quitting cold turkey will make you experience withdrawal-like symptoms. Chances are that you will lack energy, you will feel cranky and experience mood swings.

Go for a gradual decrease in the amount of sugar you are consuming. Cut out the carbonated beverages first. Have some berries instead of a candy bar. Meanwhile, you can form new and healthier habits that will slowly take you on the path to better health.

Try Weight Loss Hypnosis

Hypnotherapy for weight loss is another great possibility to try.

Very often, food has much more than nutritional value. Certain foods provoke certain positive emotions. This is almost always the case with junk food. Through weight loss hypnosis, you will learn how to enjoy healthier foods carrot sticks instead of chips, for example.

Hypnotherapy for weight loss teaches you healthier habits on a sub-conscious level. As a result, the transition to a healthier lifestyle is not stressful. You will understand what triggers binge or unhealthy eating and you will get equipped with the tools needed to overcome such self-destructive behaviours.

Address the Emotional Component of Cravings

What is making you crave junk food? If you are capable of answering this question, you are also capable of addressing the addiction.

Identifying the hidden cause of your culinary desires and addressing the emotional problems you are facing will eliminate the need for having a coping mechanism. Are you fighting stress through eating? Maybe you feel lonely or you do not like your body? These are all very deep and very serious problems. Food cannot get them solved. Counselling, exercise, more social encounters with positive people and even a hobby can all be helpful for dealing with the emotional factor responsible for your cravings.

Enjoy Junk Food Every Once in a While

You can still have your favourite temptations once per month or if you feel like it. As time goes by and you get used to healthier meals, your taste will change.

Suddenly, you may find yourself having absolutely no appetite for that cheeseburger. Until that happens naturally, however, you should not push yourself too far. Being excessively strict will cause more stress and make the transition challenging.

Article Source: David Samson http://www.eArticlesOnline.com

Wednesday Video - Snacks To Flatten Your Stomach

The 5 Tastiest Snacks To Flatten Your Stomach

Let's start with the bad news. You can do 1,000 sit ups every day and it won't give you a six pack. What it will do is give you abs of steel; but whether anyone will actually see those rock-hard abs, well that's a completely different question.

Whether anyone actually notices those new ab muscles of yours depends on one thing only—how much belly fat you've got in front of them. Sumo wrestlers have some of the hardest abs in the world but you'll never see those abs because they're surrounded by fat. 

So what to do, specially if you like to snack? This video shows how snacking can actually help to flatten your stomach.

Monday Muscle - Basics of a Weight Training Diet

Weight training diet hard to come by for you? Coming across too much confusion and puzzling information? No need to stress any longer because you should know that the weight training diet is only controlled by ones own aims. So if you do not have a clear goal in your midst and don't know exactly what you are aiming for then the weight training diet is not for you until you have gotten those in check.

Weight loss diets, power lifting diets and body building diets are all different kinds of a weight training diet. Although they may differ in quantity, in each of them however exists a shared element. This would be the quality of the food consumed, which is certainly the most vital factor in the weight training diet.

Traditionally most fitness enthusiasts would only eat 3 big meals a day. Now, more and more fitness members are eating at least 7 meals a day. An increase in overall meals at small portion sizes has the ability to increase your metabolism faster. Increasing your metabolism not only boosts you're your fat burning efforts but it also works towards to getting your lean.

The best way to draw up your diet schedule is to first educate yourself on the various types of foods.

Eating right is one thing but to know what exactly you are eating and why makes a huge difference to your momentum. Knowing what damages your body and what helps your body is fundamental when it comes to building muscles and getting ripped.

I personally never follow those hyped up fad diets, or even think for a minute that they aren't a gimmick. They are usually too difficult to follow because people will always have their restrictions like money, no motivation to continue and access to good food. Just be familiar with carbs, proteins and healthy fats; the three food groups. In addition learn about meats that relieves lean muscles like rock cod, salmon, rounded steaks, chicken breasts and lean turkey meat.

When doing the weight training diet remembers that it is only your own individual sweat that will influence your final outcomes. Just give in those extra efforts like reading health articles, because by educating yourself you will know exactly what you are doing and how you can further in being successful. To achieve the absolute best in what you are pursuing just give in extra thought and extra effort.



Article source: William Collins Basics of a Weight Training Diet http://www.sooperarticles.com/health-fitness-articles/proper-diet-articles/basics-weight-training-diet-515559.html#ixzz3redWvB00

Fat Loss Friday - Why Do You Crave Junk Food And How To Break The Vicious Cycle

Pizza, cheeseburgers, cookies, French fries and soda these happen to be some of the most addictive foods out there. Consuming junk food simply feels good and it gives you the satisfaction that no fruits or veggies will ever deliver.

Why is junk food so addictive? Why do you feel powerless when it comes to resisting the temptation? Science has actually got a very good explanation of the addictive nature of junk food and the cravings that we have for it.

The Science behind Junk Food Cravings

Willpower could be insufficient to overcome the major cravings that you have for junky, fatty and sugary treats.

According to a study presented in Frontiers in Psychology, the long-term consumption of junk foods makes us lose our desire for other kinds of meals. It is normal for everyone to desire a heavy, delicious and calorie-rich meal every now and then. Eating junk food on a regular basis, however, changes brain signals and makes it impossible to feel satisfaction from anything else. In other words, substituting the pizza for a salad is a lot more difficult than actually coming to the conclusion you need to do it. It also involves faulty neurological signals that have to be overcome.

This is why people do not binge on carrots and celery. Food companies know what it takes to make junk snacks taste good. The flavours are rich and they hit your palate right from the first bite. Once you get used to this kind of hyper-stimulation, going back to healthy treats that have a much gentler taste becomes an incredibly difficult task.

A final explanation is provided in the Why Humans Like Junk Food report by Steven Witherly. According to the author, two factors are at play. The first one is the taste and feel of the food, the manner in which it melts in your mouth. This is why the delicious crunch of potato chips is so addictive.

The second factor focuses on the foods macronutrient makeup. The perfect combination of far, salt and sugar in junk food makes you desire more and more.

Dealing with a Junk Food Addiction

To stop eating junk food and begin enjoying healthier treats, you may need professional assistance. Weight loss hypnosis is one of the most effective options for breaking out of the vicious cycle.

Hypnotherapy for weight loss focuses on how you think and feel about junk food. It is not about why even if you know why you eat a lot of junk food, it still may be difficult to deal with the addiction. If you, however, get an opportunity to change the way you think about it, you will make some great first steps in the right direction.

Through weight loss hypnosis, you can introduce major changes to your eating habits. If you do not make a change on a sub-conscious level, old habits will creep back in very quickly. Hypnosis will help you establish feelings of deep satisfaction with healthier treats, thus you will never look back.

Junk food addictions are very challenging but they can be overcome. Do not give up and seek professional assistance, in case you cannot make the transition on your own. A bit of help will help you go a long way.

Article Source: David Samson at  http://www.eArticlesOnline.com

Wednesday Video - How To Burn Fat Faster

Do you have to do a million crunches or run a zillion miles just to lose that extra flab? How many pizza opportunities do you have to say no to just to slim down? The answer is—you don't really have to.

This short video shows you how to burn fat faster

Monday Muscle - 5 Things You Can Do Before Training

Are you getting the most out of your workout session, even if you're not training with a personal trainer? Your time is precious, and you have to know that what you do at the gym is effective and is optimizing that time and effort you invest. Work smarter, not harder, to achieve the stronger, leaner and more flexible body you want. And you can only do this by completing these 5 things before you work out. Each tip is designed to get you burning more calories, increase your capacity to build muscle and improve cardiovascular fitness.

1. Be hydrated. Drink sufficient water at 2-3 hours before you exercise.

Of course you should always keep your body well-hydrated no matter if you exercise or not, but consume a little more a couple of hours before hitting the gym. This will help your body improve the circulation of nutrients, which can have a positive affect on your ability to maximize your physical state and decrease your recovery.

2. Eat well the day before, specifically if you have low blood pressure. The last thing you need to happen is to experience that crash during your work out. You know, when you just hit that brick wall and simply cannot move any longer. Eating well prevents this from happening, so you can remain at peak performance.

3. Don't eat right before your workout. Food that's just been delivered to your stomach needs energy to digest, meaning you'll be diverting precious energy to your stomach instead of your game. It's bad for gastro-intestinal health and makes it harder to workout, plus the valsalva maneuver is compromised. If you eat anything, keep it to a light snack (e.g. banana) and eat it an hour minimum beforehand.

4. De-stress and mentally get yourself ready. Take time to relax, particularly if you're emerging from a busy or stressful environment. A positive frame of mind is crucial, especially because a negative one can tap energy from your nerves-- it should be used on your workout!

5. A little coffee won't hurt, and it may even help you to perform better. Charles Poliquin, an Olympic Strength Trainer,

recommends taking a caffeine supplement about 45 minutes before you start exercising. Research has found that it may also help you burn fat better.

While every one has their things they do to get driven to work out, these tips have all been provided as a way to optimize the results you achieve from your workout.

Now what are you waiting for? Get your sweats on and hit the gym!

Article by Mike Landon.
Article source: http://www.articlewheel.com/article/139/5-things-you-can-do-before-training.html

Fat Loss Friday - You Need A Plan

Want to know a dirty secret about the diet industry? The one thing no-one ever talks about? Well here it is ..........All Diets Work!

There. That's it. All diets work at one time or another. Some are more successful than others but they all work. That is what I discuss here on this blog and try to sort the wheat from the chaff as it were. I do the hard work for you and look at what works and what doesn't.

However, despite this many diets also fail.That may seem a contradiction. How can they all work and also how can they fail? The answer lies in their application and more often than not it depends on your mindset.

You need a plan

You see most diets fail for the simple reason that you do not have a plan. As the saying goes - If you fail to plan then you plan to fail. Or that even if you have a plan it is not planned out.

Let me put it this way. You have a "plan" in that when you start out on a diet the "plan" is you want to lose weight. That is not a plan.That is simply a goal. For it to be truly a plan you need three things:

1. You need a goal
2. You need a time frame (it helps if this is realistic!)
3. You need to have a series of steps to take you towards your goal

So how does this apply to your weight loss journey?

You need a goal

OK. so the idea is to lose weight. This only becomes a goal if you have an idea of how much weight you plan to lose.It is not simply enough to say you want to lose weight. State it in absolute terms.

For example "I need to lose 10 pounds" or "I must drop 10 pounds of fat". For added effect write it down and place this goal somewhere where it will act as a continuous reminder of what you wish to achieve.

You need a time frame

It's no use having a goal if you do not know by when you wish to achieve it. It's like starting out on a road trip without having an idea of when it will finish. Say you set out from New York in a car travelling towards San Francisco but you have no idea of when or even if you will arrive. It's no use going on such a trip and kinda, sorta thinking that you will get there in a week, 10 days, a year......

You see what I mean.

Have a time-frame and make it realistic. If you do not make it realistic then you are just setting yourself up for failure. Again write it down as a constant reminder. For example "I need to drop 10 pounds of fat in time for the wedding on December 10th eight weeks time"

You need a series of steps

It's all very well writing down your plan, with a time scale but not having any idea of exactly how to get there. You need to break down the overall plan into a series of achievable steps. Usually the project is too big to handle all in one go. Breaking it down into smaller steps helps to make it achievable and acts as a positive feed-back loop. As you see each step being achieved it helps to reinforce your mindset and your commitment and helps in the overall process. Again have a time frame attached to each step so that you can see yourself moving towards your goal.

Once you put these to work it will become much easier to stick to your goals and help you onwards on your health and weight loss goals. All the best.

Wednesday Video - Are You Eating This for Breakfast? STOP. Eat This Instead

The Importance Of Breakfast

We know breakfast is supposed to be the most important meal of the day. So what do you eat for that important meal? In this video Dr. James Dowd discusses what to eat and what NOT to eat for breakfast and why.

Monday Muscle - Compounding growth

Compound Exercises Vs Isolation - Which Among the Two Is Better?

Compound and Isolation exercises are the two main categories of weightlifting exercises. Compound exercises focus on more than one muscle group in your body, while isolation exercises are exercises that isolate a certain muscle group by focusing only on that certain group of muscles. Remember that the type of exercises that you based your workouts on is very important because this would determine whether you will end up successful or not - so which is better among the two? Find out by reading this compound exercises vs. isolation.

Compound Exercises Are Time-efficient Workouts

Compound exercises are highly recommended if you prefer time-efficient workouts because such exercises could simulate all the major muscles in your body. Furthermore, these exercises are responsible for creating a big change in your body composition within the shortest time period only. And as an added bonus, these exercises are great at developing your body proportionately.

Isolation Exercises Are Recommended for Correcting Muscle Imbalance

Isolation exercises are the type of exercises that are recommended to correct any muscle imbalance on your body or to treat muscle weaknesses that often occurs right after you suffer from injury. Isolating a certain muscle group is necessary in order to get it activated and increase muscle strength, because usually, our muscles are weak right after we develop an injury, while other muscles work to compensate for that weakness. If you will not be able to retrain your injured muscles to function properly again, this could lead to a biomechanical imbalance that will be too difficult to heal.

Which are better - Compound Exercises vs. Isolation?

If you are more interested on achieving a complete, proficient and functional full body workout, then performing compound exercises during your workout training is the best choice. However, there are times in your workout training where there is a need for you to isolate a specific muscle group or joints, and this is where isolation exercises are highly recommended. If you are not sure which exercises are best for you, consult with your personal or athletic trainer, because they are the best persons that could give you the best advice. They also have the means to locate any muscle imbalance or muscle weaknesses that you may have, and they will be able to design a specific workout program to address your needs.

In conclusion, compound exercises are highly recommended for muscle builders, especially if you are still a new trainee. These exercises will not only focus on certain muscle groups in your body, and therefore, they tend to develop your body muscles as a whole, rather than as a collection of seemingly unrelated body parts. If you are already a pro at body building however, and belong to the 200-lb and above bodybuilders, then isolation exercises could work for you - in fact, you will reap some benefits out of doing these exercises. But when it comes to knowing the best, compound exercises is obviously way better.

Article Source: http://EzineArticles.com/expert/Kevin_Nolan_Hill/970809

Fat Loss Friday - Best forms of cardio that are not running

Running is arguably the simplest form of cardio, but sometimes it’s impossible to do. You’re knees hurt, it’s snowing or raining, you don’t have the time, running sucks. Whatever. Fortunately, there are plenty of ways to get in a good cardio workout without pounding the city streets. Here are some alternatives.

· HIIT – High intensity interval training is a fantastic way to get in a good cardio session, burn a ton of calories, and do so in a short amount of time. This is also a good way to get in some resistance training, as HIIT often includes bodyweight exercises like pushups and squats.

· Kettlebells – Unsurprisingly to anybody who has used them, kettlebells are fantastic for getting your heart rate up and keeping it up. Use a light bell and do a lot of reps, and pretty quickly you’ll be sweating like you’ve run a 10k. Grab a heavier one and you’ll get in a good strength/power workout.

· Swimming – Swimming is fantastic way to get in some low-impact cardio. Because there is no resistance against your joints, this is a particularly good option for people who are injured. It also works your arms and back more than your legs, which is good for those that want to tone up but don’t like to lift.

· Cycling – cycling has the benefit of being easy to do indoors.

Hop on a stationary cycle and go to town, but make sure to increase the resistance of the machine. Otherwise you will just be spinning your wheels (literally) and it won’t be much of a workout. It’s also a good way to get outside and see the sights, especially in a bicycle-friendly city like Portland.

· Elliptical – this is another machine that is popular with people who have injuries. It is low impact and a great way to get your heart rate through the roof, but, as with indoor cycling, be sure to select a pre-programmed workout or up the resistance of the machine. Doing an elliptical with no resistance won’t give you much benefit.

· Row – lots of gyms have rowing machines, which is fantastic, because it’s a solid way to increase heart rate using a full-body motion. Incidentally, it is also a good way to warm up before doing a weightlifting session, as it hits legs, arms and back while getting your heart rate up.

· Walk – walking is actually a great way to increase heart rate and burn some calories.

While it isn’t as strenuous as running is, it is easier on the joints and can provide some of the same benefits as running. Half an hour of moderate intensity walking is usually a decent alternative to other cardiovascular exercises.

Cardio is an important aspect of fitness, but sometimes can be difficult to do. Running is challenging, occasionally inconvenient, and can be hard on your body, but you can still get in a great cardio session without setting foot on a treadmill.

http://ezinepot.com/best-forms-cardio-not-running/

Wednesday Video - 2 week challenge to Burn Body Fat and Lose Weight Fast

Good things happen when you have a low body fat percentage: you look better, you feel better, and you're healthier. But there's information overload about how to reduce body fat.

In this video men's style, grooming and fitness expert, Aaron Marino, shares with you his best fat burning tip to lose body fat, belly fat and lose weight with this simple lifestyle modification.

Monday Muscle - The Foundations Of Your Temple

Imagine for a moment a lean, muscular, toned body. This person is standing on a beach gazing out across the waves. As your eyes take in the the good looking body you start to track downwards to come a cross a pair of stick thin, almost toothpick like legs!! Whoa - what happened there? All of a sudden that body atop those legs doesn’t look so good anymore. In fact it looks faintly ridiculous.

You see that is the problem. Most people who train with weights, to achieve the body they dream of, pay ample attention to their upper halves but when it comes to the foundation they tend to be sorely lacking. It’s easy to understand why - working the legs is hard, extremely so, and most people reckon that most of the time the legs are covered anyway so it doesn’t seem to matter so much.

Unfortunately in order to achieve a complete physique strong legs are a necessity. Most sports also require strong legs (soccer, running, cycling, swimming and so forth) and since they take up almost half of a fully functional body it’s a shame to neglect them.

There is no other animal in the world that can run for as long or for as relatively long distances as humans. If you doubt the truth of that statement name 1 animal that can do so. People run marathons, tri-athletes demand even more. Horses, by comparison, only run for a relatively short time before slowing to a canter. Camels, zebras, wildebeest, bison and so forth all the same. Only humans have the capacity to keep running for great distances and for great lengths of time.

So what to do? Well since your legs are designed for arduous work they need to be worked intensely. I remember that the first time I ever picked up a set of weights (as a very young teenager - around the age of 13 in a dark corner of the school gymnasium with a group of other young boys) the first exercise I did was squats. Since then whenever I have trained with weights I have never neglected my legs.

Conventional wisdom has it that squats are the primary exercise for legs. However because they tax so much of your body they are a great overall exercise. So if you want strong shapely legs, a stronger chest, a better back, firmer arms, to be stronger generally - you should squat. See the video below for pointers on how to do this correctly.

However, this is a technically difficult exercise and some people genuinely cannot squat. It may be because of body mechanics, back problems or some other reason. If this is the case then try leg presses with your back supported. If even this is not possible then leg extensions and leg curls can be used. However, these are not really full substitutes for full proper squats.

Remember - if you want your body to be a strong temple you need to build the foundation first. So go ahead and build that strong foundation. Go ahead and squat.

Fat Loss Friday - Cardio Exercises For All Body Types

When it comes to the body it is very important that you simply do some cardiovascular, whether you need to lose weight, improve your health or develop your muscle. And also you won't become bored because, there are many different types of aerobic exercise. Anything that will get your heartbeat pumping may pretty much have the desired effect. The thing that is confusing is that there are so many various cardio workouts out there which will benefit me personally most?

There is no right or wrong aerobic exercise for men as well as woman. The right choice is the actual cardio exercise you like and the one you'll stick to, but there are several that work amazingly well if your objective is to get fit and burn fat.

Running: 

Running is a great one for a lot of different factors. You don't need any kind of special gear apart from a few decent athletic shoes. You can do it almost anyplace and at any time. It's high-impact, which helps develop connective tissue and powerful bones. This gets your own heart rate upward a lot quicker compared to low or even no effect exercises. It is good for burning fats, especially if you include sprints, hillsides or attempt interval training. Exactly the same person might burn about 50% as much with only a quick walk. The only real downfall is it takes time to construct the endurance and power to run constantly and, since it is high impact, it might not benefit everyone. This body weight exercise is possibly the best cardio exercises.

Cycling:

Whether you are outdoors or even indoors, biking is an excellent cardiovascular workout. Using the power of the legs, a person can increase stamina while burning up lots of calories from fat, anywhere from 250-500 in 30 minutes, for the way fast you decide to go and how higher your target is.

Why is cycling better still than alternative activities is that you can include it to your daily life. You are able to ride back and forth from work or even use your bicycle to run chores around town. It is also low effect, which is ideal for your important joints and perfect cross-training for top impact pursuits like running or even aerobics.

Swimming:

Going swimming is an excellent choice simply because, like cross-country, it is a full body physical exercise. The more parts of the body your workout demands, the more calories from fat you'll burn up. Best of all, a person does not need to bother about any high-impact injuries since your joints tend to be fully backed. It's also excellent cross-training for additional cardio actions.

Aerobics:

Action aerobics is yet another good choice, specifically for people who such as choreographed workouts, try not to enjoy the jackhammer really feel of high-impact aerobics. This provides you the strength without the beating and it's simple to up the power used by including steppers.

Kick Boxing:

Kickboxing is yet another great option for exercisers who're looking for much more of a challenge with increased choreographed workouts. Mixing punches as well as kicks, involves both upper and lower physique, but it improves your posture making this a great all round exercise



Read more: http://www.interestingarticles.com/exercise/cardio-exercises-for-all-body-types-10388.html#ixzz3mqm9axEx

Wednesday Video - Lose Belly Fat By Sleeping?

Is it really possible to lose belly fat and get those 6-pack abs by sleeping? The short answer is .....Yes.

BUT it depends on the type of sleep. In this short video Mike Chang explains how sleep can help you lose more belly fat

Monday Muscle - How to increase testosterone levels naturally

Testosterone is what makes men “men”. Although women also produce testosterone generally it is on a much lower level. The interesting thing is that “normal levels” of testosterone can range from 348ng/dl – 1197ng/dl. This means that some men can naturally produce 3x more testosterone and still be considered normal. If you are interested in fitness and increasing muscle, you need to be on the high end of that range… and here’s HOW:


Tip 1.) Lose the excess body fat: As your waist size goes up, your testosterone goes down.

The more fat you have on you body the more aromatase you produce, which will causes your body to convert testosterone into estrogen (the “female” hormone and this is one of the reasons behind the development of “man boobs” or “moobs” in overweight men)


Tip 2.) SLEEP! A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss! Research has demonstrated that the amount of sleep you get is associated with morning testosterone levels. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants' testosterone levels increased the longer they slept... generally it is recommend that you get 7-9 hours of sleep per night to optimize the testosterone response.


Tip 3.) Don’t completely avoid cholesterol: Testosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone.

Try incorporating small portions of lean red meat, whole eggs or seafood like shrimp or lobster.


Tip 4.) Add Multi-Joint movements to your workout routine: Essentially, the more muscle mass you stimulate, the more testosterone you'll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses. Stick with multi-joint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels!


Tip 5.) Limit Your Alcohol intake: Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in testosterone.

So there you have it - 5 tips to boost your t-levels inside and outside of the gym.