Wednesday Video - 5 Common Weight Loss Mistakes - Lose Weight Fast By Avoiding These Mistakes!

The reason many people don't lose weight is because of mistakes they're not aware of. Make sure you do everything you can to avoid these mistakes! If you do, you'll lose weight effectively and fast!

Monday Muscle - Muscle Memory, Going Back to Muscle Building

Some people can't do something without motivation. Most first time gym goers quit because of fatigue, laziness, time constraints, injury, or some other silly excuse. Stop dreaming of a super soldier serum.

Use motivational images

Captain America is a just a comic book super hero. It's not impossible but we're far from that kind of technology.

Don't worry. I quit several times since I was teenager. The important thing is the willingness to keep coming back.

Some, people can't take the challenge of lifting weights for self-improvement. They grow big for a few months and then stop. Most never go back to the gym but there are a brave few who decide to go back.

And that, is the purpose of this topic. One should never fear going back to the gym to get bigger and do the same thing in the same amount of time over and over again. This, my friend, is something you don't need to experience because of muscle memory.

So what exactly is muscle memory? Muscle memory is man's retention in the memory of movement stored trough repetitive motor tasks. Muscles become accustomed to certain type of movement. It's when you try something like riding a bike for the first time and then learn from a series of trial and error. And then, after a few years of not riding a bike, you try using one, and then you don't fall. It's because your mind still knows exactly how to balance your body in a bike.

So when exactly muscle memory helpful for us bodybuilders?

Remember the rule that progress is needed to gain bigger muscles? Muscle memory is very helpful for people who quit bodybuilding but decided to bulk-up again. Muscle memory allows bodybuilders to immediately return to their old physique faster than when they first tried.

Muscle memory let's you lift weights easier too. When the body does the same thing over and over, like doing squats, dead-lifts and other exercises, the body automatically adjusts to the act. Doing it feels like you don't need to think about proper form anymore. The act becomes second nature to your body. This means you can lift more weight. More weight means bigger muscles!

I've had my share of quitting too.

The important thing is not quitting

I already gave all kinds of excuses. I've already quit several times since my teenage years. But I kept coming back. And every time I came back I became better and better. This should be the same to most people who have already quit. It's never too late to start building muscles again. You never know what would happen next. You might be the next Mr. Olympia. You might become a fitness coach. You might even be the next boyfriend of your dream girl. Or you can just be a better person and feel good about yourself.

Just take one step further. All it takes is that courage to try something again. This time, things are easier than your first.

It's because of muscle memory.

Remember that!




Article Source: http://EzineArticles.com/expert/Elnel_Andrew_Nagoy_Roque/1119156

Fat Loss Friday - Ways on How to Lose Weight Fast

Would you trust that it's conceivable to diminish around 5 pounds from your body weight in a week without starving, assuming how to lose weight fast or even totally disposing of some nutrition class from your eating routine? Trust it or not, it's conceivable! That as well, just by making a couple gives up and tailing some particular methods. Perused on to take in the right eating and practice system you have to take after, and how to get more fit in a week.

Plain water is best

We continue letting you know on numerous occasions, you have to drink more water to get more fit. There's no point drinking any sports or caffeinated beverage, or some organic product smoothie they all include no less than 100 superfluous calories to your ordinary calorie admission. A few fluids may likewise be high in sodium and sugars and trap your body into holding water to puff you out.

In actuality, plain water has zero calories and carbs, and next to zero sodium. It's in this manner the ideal thin down beverage which likewise flushes out overabundance water while kicking off your digestion system. In the event that required, you can include some lemon wedges or mint leaves to the water to upgrade its taste with least calories!

Quit eating white bread and pasta, white rice, sandwich rolls and spaghetti. This will eaffect your weight as these basic carbs just purpose bloating, particularly close to your paunch as they are processed rapidly. This abandons you hungry rapidly, and expansions the propensity of your indulging later on.

Rather, supplant them with more beneficial entire grain bread items and vegetables. So as opposed to eating a chicken sandwich, it's better on the off chance that you eat a chicken plate of mixed greens and rather than chips, have some carrot and a plunge. As vegetables are intricate carbs, they take more time to process and in this way keep you full more. Additionally, they are for the most part water which flushes out abundance water weight from your body.

30 minutes cardio a day is an absolute necessity as it builds your heart rate to expand the quantity of calories you smoulder.

The right cardio can torch fat

However, pick your cardio routine well as you can blaze more calories if your standard uses more muscles at the same time. Great choices are training camp workouts, cardio kickboxing and Muay thai.

All you have to do is thirty minutes of these activities to condition your legs, arms and center so that your body becomes sleeker and more tightly. You can blaze considerably more calories per exercise session if your workout incorporates interim preparing, comprising of option short blasts of extreme cardio alongside slower action. In order to know more about methods to lose weight fast, check the online medium. Now!

Mark Lee is a health fitness expert having years of experience on How to Lose Weight Fast & Lose Weight Fast He writes online contents related to healthcare industry.



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Wednesday Video - The Ketogenic Diet Explained in Under 5 Minutes. Low Carb = Best Weight Loss Diet?

The Ketogenic, aka "Keto" Diet is a widely popular diet that stuck through longer than many of the fad diets that have come and gone. So what's so special about this diet? This video explains it all

Monday Muscle - Muscle Building Nutrition - Stop Training Like a Pro! Here's The Right Strategy

Speaking of muscle building, most people rely more on advice and muscle building programs. But one thing they've forgotten is the muscle building nutrition. No matter how intense your workout is, you will never see development unless you pay attention to everything that you eat. Some people said training like a pro body builder will give you the muscle of the body builder. But why is it there are still millions of people searching for advice on how to build muscles? If training like a body builder will give you the figure that you desire, then why is it there are still people who are now spending long hours on the gym just to get the figures they desire?

Consider proper nutrition for your body

Muscle building is not about idolizing professionals. Yes, you can follow some of their advise but you should be warned because not all of them are true and effective. In the first place you should understand that most body builders were not trained naturally. Maybe some of them are using steroids to enhance their resistance. Besides, they're genetically gifted with strong bodies. People don't have the same body types. And to tell you the truth, training like a body builder will only make you suffer from muscle cramps.

So what are you going to do after you've read the information above? Of course, there's no other way to build muscles but to consider your nutrition. Until now, there are still mistakes people did when considering their diets. First and foremost, people are afraid of fats, isn't it? You can't deny that you also hate fats too. Fats are not poisons so you don't need to avoid it. Plus, would you know that there are good fats and bad fats? Good fats are the ones found of vegetable oil, nuts and olive oil. While on the other hand, bad fats are the ones found of fast food including burgers, steaks and fries.

Just like losing weight, you also need to plan your meals. But this time, you don't have to reduce the serving of your regular meal. Instead, you have to add or as much as possible consume the maximum serving an hour before the work out. For best results, it is better to divide your meals into 5-6 meals every day. This strategy is used simply to ensure that your body is getting the required nutrients.

Maybe you heard it many times. But it's true that protein is important for building muscles. Why? It's because protein is the one that provides amino acids to the body. On the other hand, amino acids are the ones that provide nitrogen which is therefore needed in muscle building process.

High protein foods:

Choose healthy high protein foods

• Eggs
• Nuts
• Lean meats
• Turkey
• Chicken
• Nuts and beans

Take note that muscle building nutrition plays a vital role in muscle building. But apart from that, you should also have a continuous workout. The proper nutrition and intense workout when combined can definitely bring good result though you should leave 2 days for your rest. Rest is important to regain the energy you have lost in the workout. But of course, don't forget to keep your body hydrated.


By Russ D. Edwards

Article Source: http://EzineArticles.com/expert/Russ_D._Edwards/416640

Fat Loss Friday - What to Eat to Lose Weight

Losing weight is a matter of choice. Today, many people are considered overweight. This is both in men and women. It is attributed to increased calorie intake and intake of foods which are rich in fats. The excess fat is stored in the adipose tissues and is not utilized. When you realize that you are overweight, the first thing to know is that, there are natural methods that can enable you lose weight easily. They are much safer than when synthetic medicine is administered. For instance, restricting yourself to some foods can help you achieve this goal. You therefore should not worry about what to eat to lose weight. Below are some of the foods you can consider.

Sweet potatoes

A sweet potato is considered one of the foods that burn fat fast. They have double benefit such that they are sources of energy and also, they contain fibers that help to prevent over-absorption of food and peristalsis. You can get these from your local market at a cheap price.

Green vegetables

Load up on vegetables

There are many people who like the green vegetables. These have several benefits in the body in line with losing of weight. Simply get to the market and purchase kales. If you are tired of them, you can as well order for another suitable type. Green vegetables are important sources of mineral salts and vitamins. On the other hand, minerals salts normally accelerate metabolic pathways while some vitamins act as co-enzymes. This therefore means that you need them for effective metabolism in the body. One of the greatest advantages of these is that, anyone can get them at any given time. Include these in your lunch and supper and wait for the good results.

Adequate water

For any person who wants to lose weight, he or she must be ready to drink a lot of water. There are some people who do not like to take adequate amounts of water and therefore, they end up becoming dehydrated. Without adequate water, the most important metabolic processes will be hindered from occurring. For instance, glycolysis, which is the breakdown of glucose into energy will not occur. Water in this process, provides a media through which the reactions occur.

Fruits

Most fruits are common to people from various parts of the world. For instance, the bananas, mangoes and lemons are all important. They contain fibers that are important in regulating food absorption and also help in maintaining a normal flow of food in the intestines. You do not have to eat a lot of them. Simply include one or two in your diet and you will be glad.

Fish

Fish has multiple advantages for your body

Some people may not concur with the fact that fish can help one lose weight. The food has multiple advantages in the body. For instance, it contains certain mineral salts that are important in body metabolism and therefore, this helps to speed up the breakdown of food into energy. Moreover, itr also contains omega fats that are important in tissue formation.

Parry joeperia is a fitness trainer. She provides online training on full body strength training. The effectiveness of strength training exercises depends on the proper use of machines and weight tools.





By Parry Joeperia

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Wednesday Video - Top 10 Food Myths

These are the (possibly) false truths we convince ourselves to believe in regards to our food. Join http://watchmojo.com as we count down our picks for the Top 10 Food Myths.

Monday Muscle - Facts About How To Lose Fat And Build Muscle - 7 Effective Tips For Your Diet And Workout

How do you lose fat and gain muscle? It's a contradiction, actually because a lot of people think that in order to gain muscle mass, you have to gain some fat, too. This is not applicable for most people. Unrealistic expectations of building more muscles lead many muscle building enthusiasts to believe that they cannot gain muscles and lose fat at the same time.

Facts about gaining muscles state that mature adults normally gain 15 pounds of muscle at most every year.

Quality calories mean quality muscle

However, many people tend to gain only 5 pounds of muscle at the same time duration. This is equivalent to only 1.25 pounds of muscle gained every month while maintaining the same amount of body fat. To gain more muscles, you have to add more calories in your diet. Take in 100 more calories each day so that in one month, you have an additional 3125 calories per month.

What about losing fat? You can lose fat faster than gain muscle. That is, in order to lose fat, you have to reduce your calorie intake per day while increasing your calories output. For an average person to lose weight, he or she should take in 400 calories lesser per day than they normally do. That totals to a reduction of 12,000 calories intake per month. It results to 1 pound lost per week which again totals to 52 pounds lost in one year.

Considering this equation, you'll realize that the calories increase you need to gain muscle is relatively very small compared to the calories reduction that you need to lose fat. Now, how is it to lose fat and gain muscle at the same time? It basically means that you have to eat more and eat less altogether. To get this straight, you have to first get rid of a particular muscle gaining myth, and that is the myth that you need to eat more so that you'll gain more muscles.

To get a better scenario about this endeavor, take a look at what your body does to the calories that it consumes. Twenty-five percent of your energy intake goes to your brain while 50% of the calories your body consumes goes to the activities that keeps you alive, such as breathing, regulating body temperature, pumping blood and replenishing dead cells.

Most calories are needed simply to keep the body going

Another 20% of your body energy is allocated to your physical activities such as moving, walking and lifting. Surprisingly, only 5% of your energy is contributed to adding muscles. As you notice from this calculation, only a small amount of the calories you consume are distributed to exercise and building muscles.

Your body has 2 main requirements in order to keep you alive:

· Carbs or fat for energy that you burn

· Protein amino acids

If the food that you take in is scarce, your body comes to the rescue by way of its emergency back up system. If it deems that you are in dire emergency, your body activates this nuclear power plant that cannibalizes your muscles. You have to stop the activation of this nuclear reactor so that it doesn't eat up your muscles. Here's how you lose fat and gain muscle:

1. Take 1 gram of protein per pound of your body weight. That means eating 5 to 6 equal portions of protein consumed evenly throughout the day.

2. Eat just enough calories to stop sending signals to your body that you are starving. Be wary of consuming too much calories or else you'll gain fat. A good value for this plan is to eat 10% less of your energy consumption every day. In other words, 10% calorie reduction.

3. Eat proper nutrition, make every calorie count. Skip eating processed foods. Add lots of fresh vegetables to your diet

4. Make a 30% calorie reduction from fat. Eat good fats instead, such as from nuts, olives and avocadoes.

5. Add more whole grains to your meals as well as low G.I. carbs.

Consume good fats 

Skip consuming simple carbs from alcohol, sugar and white flour. Have a daily intake of omega 3's from salmon and flax, among other food sources.

6. Be consistent in doing hardcore exercises. Ask a fitness trainer to design an appropriate workout plan for you.

7. Do 30- 40 minutes of cardio daily. Cardio helps in your endeavor to lose fat and build muscle.


Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Fat Loss Friday - Foods That Can Help You Reduce Weight

You know how obesity has become a disease nowadays. The most disturbing feeling is that it has also spread to children below 12 years too. Hardly any child is thin and lean nowadays. Being obese can lead to high cholesterol, the rise in blood pressure, and problem in walking even raise chances of a heart attack too. Hence, to the most, we should eat food that is healthy and does not add extra layers of fat. These essential food items are

· Black Coffee:

Take your coffee black for fat burning power

We all love coffee with a little bit sugar and a cream flavour. Yes, it is tasty and has a lot of benefits too. But with sugars and cream, you are putting more calories in your body. If you are serious about reducing fat in your stomach, then you should drink black coffee twice a day. Its caffeine and necessary acids break down fat decomposed in our body and help in indigestion. Though it is tasteless, but it has lots of health benefits.

· Water-Melon:

Water Melon consists of 90% water and only 10% calories. It not only keeps you hydrated in summer but is also a rich source of amino acids that helps in burning fat in our body. The fruit is quite fulfilling keeping hunger pangs away for a long time. The fruit is best suited for lunch hours so that you don't feel hungry in evening hours and can avoid unhealthy snacks.

· Coconut Water:

Try coconut water instead of sugary beverages

Coconut Water has only 46 grams of calories. Taking this drink once or twice a week will definitely reduce weight in your body. If you are addicted to sugar beverages; then this drink can easily replace it. The Coconut water is not only sweet in taste, but also contains potassium, acids that can easily burn fat in your body.

· Apple:

There is no fruit like apple when it comes to health benefits. The fruit keeps your heart healthy, helps in teeth whitening, reduce chances of cancer and also helps you reduce weight too. It doesn't contain any fat and is fulfilling too. Hence, you should always include it in your diet if you are keen on weight loss.

· Leafy Green Vegetables:

Spinach, Mustard Green, Turnip Greens leafy vegetables are a rich source of fibre and low in calories. You should always include it in your diet plan if you are keen to lose weight. Apart from low calories, they also contain essential vitamins and minerals that can play a vital role in reducing your weight.

· Salmon Fish:

It is a high source of protein and omega 3 fatty acids that keep you thin and lean. The fish also has contains iodine in a sufficient manner that helps in maintaining thyroid level.

Above all these foods you have to do regular exercise and avoid high calories food such as pizza, burger and soft drinks to the most possible. They are the main reason for obesity nowadays. Hence, you should replace them with green vegetables, lots of healthy fruits, beverages and see results within 3 months.



Read more: Food That Can Help You Reduce Weight http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/food-can-help-you-reduce-weight-1511248.html#ixzz4G09QWvMy By Sumit Arora on July 30, 2016
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Wednesday Video - The Deal With Fat

Dietary science is complicated-- one day something is good for you and the next it's not. Learn what we DO know about fat chemistry in this short video from SciShow

Monday Muscle - 7 Top Muscle Building Nutrition Food Sources To Gain Muscle Mass

You can't actually neglect muscle building nutrition in your muscle building program. But the thing is, many people avoid the topic of nutrition when it comes to building muscles. They think it's complicated. It's simply a matter of obtaining the right information because it is in fact easy to find the right muscle building nutrition foods to complement your workouts. What's more, your nutrition can even make your muscle building program more successful. With muscle building nutrition sustaining your sufficiently, your workouts would be less tedious. That's right. Eat more foods for building muscles and you can work out less. What are the top muscle building foods to help you gain strength and muscle mass?

1. Lean beef. 

This ought to be a staple in your meals if you want to build muscles fast. Loaded with zinc, iron, B- vitamins and other nutrients that promote the growth of your muscles, you can't skip lean beef in your nutrition. Other than that, it also provides high-quality nutrition for growing your muscular physique. Take note that not all proteins are equal, but proteins in lean beef contain high amounts of amino acids that work in tandem with insulin to boost muscle growth. If you're trying to lose weight, lean beef is a valuable option for your nutrition, too. Eat 3 oz of lean beef and you'll get the same amount of proteins found in 1.5 cups of beans. However, you'll get half of the amount of calories.

2. Skinless chicken. 

Get your nutrition in order

Chicken, like beef is a good source of high quality protein which is essential for the maintenance and repair of muscles. It also aids in bone health and weight loss. You can prepare delish meals as well because chicken is easy to cook and prepare. At the supermarket, you'll find meat packaged in single serving sizes. You can season and cook it quickly.

3. Cottage cheese. 

It's a perfect nutrition to maintain the health of your muscles because it is an excellent source of pure casein protein. Casein, as a slow digesting protein can sustain your muscle health even if you go on long periods without eating.

4. Eggs. 

Other than being a good source of high quality protein, eggs also contain the right kind of fat, nine essential amino acids and Vitamin D. It's food that truly provides excellent value for your money. Contrary to what some studies have reported, eggs are not unsafe for your health.

5. Whey protein. 

Supplements containing whey protein are the most popular in the fitness industry. They are a fast, convenient and affordable source of protein.

Whey protein comes in many flavors

Bodybuilders take whey protein supplements in the morning after waking up, as a post-workout supplement and as a supplement to mix with their meals. A scoop of whey protein in your muscle building shake is effective for gaining muscle mass. Then again, see to it that whole foods are your main source of high quality protein, augmented by whey protein supplements.

6. Tuna and other fish. 

These foods are also rich in protein and omega 3 fatty acids. Being low in fat and high in omega 3 fatty acids, fish also aid in fat loss and revs up your metabolism.

7. Oatmeal. 

It's low glycemic index (GI) value makes oatmeal an excellent source of carbohydrates. It's also minimally processed as a muscle building nutrition food

Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Fat Loss Friday - Exercises to Lose Fat Rapidly

Would you like to learn about a handful of workouts to get slimmer easily? 

It is not a secret that high intensity workouts are what will get results. Aerobic exercises such as jogging will help burn up fat, but if you are not careful,

Cardio can help

you can also burn off lean muscle doing these (remember those scrawny cross country runners from high school?). Since muscle tissues help burn up body fat, you want to keep them around even when you are not looking to get buff. High intensity sprints on the other hand are good workout routines to lose weight fast without burning up lean muscle.

Therefore, for the high intensity exercise session, we will be doing basic Cardio exercises. Yet, we are going to be shifting between extremely high intensities and decreased intensities. If you are just getting started, this can be quite strenuous, So it's better to begin with less and then work it up as your stamina increases. you can repeat this with cycling, stair machines, or other exercises, But doing this with sprinting is probably the best physical exercise to burn fat quickly.

To start this, we are going to first warm-up and stretch. This is a very critical thing to do to make sure you do not hurt yourself.

Afterward we start a jog-sprint-jog series. jog for 1 minute, And then burst straight into a full-out sprint for one minute, followed by returning to jogging. Keep changing from one to the next for about 20 to 30 minutes. If this is simply too strenuous for you, start out with two minute jogs with one minute sprints, Just make it a goal to build up to one minute jogs and one minute sprints. After you get comfortable with this, you can test yourself even more by repeating this up slopes, getting started with gentle slopes and working up to more challenging ones. Try this about four to five times weekly and you’ll begin to get some extremely incredible results.

Remember, that while you are doing your intense component of the workout it really does need to be extreme! To do anything else, will merely lead to an ordinary aerobic exercise session that probably won't give you the effects you would like. You need to force yourself to your max and be totally out of breath.

You can vary your workout to keep yourself from getting overly bored to death throughout your high intensity exercises. Try doing totally different workout routines or doing your running at a new place. You might sprint around the community you live in, try out the gym, or a close by park.

During off-days, try to hit the gym.

Muscle burns fat even at rest

Do a handful of weight lifting exercises to build some muscles and tone your body a bit.

This can be a great way to burn off extra fat and shed those pounds. On top of that, you are going to be building your endurance and energy at the same time too. high intensity exercises are excellent workout routines to lose weight easily and they also are more enjoyable and more reliable than normal cardio exercises.

You should make sure to talk with a physician before you do this on your own though, considering that high intensity exercises can be really taxing on your body, to begin with.

Stay with it, though and you are going to have a slimmer body and the energy and endurance you need to feel good each day!

Source: Free Articles from ArticlesFactory.com

Wednesday Video - How to Burn Stored Fat

Everybody wants to burn off fat (that's why you're watching this) but not everyone is sure about how to go about it.

There are ways to burn fat, but do you know the proper ways to burn stored fat? 

The body is conditioned to store fat in preparation for lean times, so it burns the food you eat first instead of burning the stored fat. Since you are not likely to suffer from food deprivation or malnutrition in the near future, the body just keeps storing fat without burning it off. Here're some tips on how to burn stored fat quickly, easily and safely

Monday Muscle - Do You Really Need to Spend Hours at the Gym to Build Muscle?

To build muscle you do not need to spend too much time at the gym. You actually have to spend less time lifting weights and more time recovering, that is, sleeping and doing nothing physically demanding.

Most people think they have to train for hours because bodybuilding magazines and professional bodybuilders promote some ridiculous training routines that will not give optimal results to a normal person.

Pills are not the answer

The truth is that professional bodybuilders do work out that much, but they can only do it because of two things, which are privileged genetics and using steroids.

Natural bodybuilders can't recover as fast as these professional bodybuilders, simply because steroids help these people have unbelievable progress.

On the other side, since we are not considering using steroids to enhance our performance, it is important to know that you can have important gains in muscle by doing one or two whole body workouts every week.

These workouts shouldn't even last too long, because your body can only function optimally in these sessions for about 45 minutes.

What you can do is follow a routine that uses compound movements. You should train to failure in order to promote muscle growth, since your body will have absolutely no reason to increase muscle mass if there is not enough stress.

Now, the frequency of your workout depends on your rate of recovery.

Recovery equals muscle

You're going to be pretty tired after working out the way it was mentioned above. You should have your next workout until fully recovered.

To measure this, do the next workout after three days. If you can beat your previous session, that is to carry more total weight during the same time period, then you were fully recovered. If not then try to decrease your training frequency until you find what's optimal for you.

If on the other side you actually were fully recovered, then try increasing your training frequency. Some people need as much as seven days to be fully recovered, but you might be an exception, so test it out.

By doing these kinds of workouts you will gain considerable muscle mass, while only doing one or two workouts per week. You don't need to spend hours at the gym in order to gain muscle. You just have to train smart, eat well, and sleep enough.




Article Source: http://EzineArticles.com/expert/Dan_F._Johnson/754138