Fat Loss Friday - Secrets on How to Lose Weight Fast

How to lose weight fast is a question that many people never get answers to. If you are one of them, rest easy because this article will serve your interests better. It will share the main secrets that people who lose weight quickly use How to lose weight fast is a question that many people never get answers to. If you are one of them, rest easy because this article will serve your interests better. It will share the main secrets that people who lose weight quickly use. You can try them out as well and end results will be encouraging concerning weight loss efforts. If you are committed and exhibit seriousness to your program, it’s possible to shed off as much weight within very short period. A Mediterranean diet is one thing that can aid your efforts in a very powerful way.

Choose healthy diets

Choosing the proper diet can be confusing

This is because you will get to choose specific foods that are known to help in weight loss. Dieting is not just the ultimate solution to weight loss but you will have to be choosy on the foods you include in your diet. Once you are able to make right choices of food to have in your Mediterranean diet, it will be a surprise how effective your weight losing journey will be short and rewarding. Changing your lifestyle is of paramount importance in getting that extra weight off the body. If you have been wondering how to lose weight fast, lifestyle change is an idea you should not think about twice.

This will mostly touch on the foods you have been eating and your general life. For instance, sugary and junk foods should be eliminated from your Mediterranean diet because they encourage one to get overweight. If you did not have free time to do some workouts, you must go out of your way in setting that aside. Aligning your lifestyle to your weight loss program will require a lot of sacrificing from your side. Are you fond of taking your meals in hotels and restaurants for most of the times? If yes, that has been contributing heavily to your overweight condition unknowingly.

Consider walking more

As a matter of urgency in addressing concerns about how to lose weight fast, you should cut that down to about two to three times in a month and take more of food prepared at home. With time, you will notice the change because you will cut more weight in record time.

Walking can be fitted in anywhere

Another fast way of losing weight is by choosing to walk other than take a car ride. If you are going to work or school, it will be good for your health to walk since that is one way of exercising.

Many people don’t like that because it might be tiring but it helps your pot belly to break that sweat than be comfortable in the car. It’s good to struggle now and be comfortable later than be comfortable now and struggle later with diseases that could have been prevented. Even if you have the best Mediterranean diet but can’t exercise, it will not do you any justice. Apart from these, there are many tips and tricks that will help you dispense off the questions about how to lose weight fast.


By: Vikram kumar

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Source: http://www.articledirectoryusa.com/article/category/health-and-fitness/weight-loss/secrets-on-how-to-lose-weight-fast/

Wednesday Video - Build A Luscious Booty

Build a Luscious Booty - How to have a Nice Ass

It seems having a "booty" is not just for the ladies out there - men need one too! Lets face it. To set off a nicely toned (or muscular) body a flat behind will not cut it. You need a butt!

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of http://www.iamalpham.com http://www.peteandpedro.com and http://www.aaronmarino.com, talks about how to build a better butt. This is a nice butt building tutorial that will talk about 2 ways to build a better butt, backside, ass, tush... whatever you want to call it.

Monday Muscle - the One Exercise

A while ago I talked about how to get started on a weight training routine. Basically you need to do a full body workout 2 to 3 times a week to get your body used to working with weights and to prepare your muscles to adapt and thus grow.

The good thing about working with weights, though, is that it allows you to add muscle where you want to add it. a little more here, a little less there and so on until you start to get towards your body ideal. Remember also that muscle is active tissue which requires extra calories just to maintain so every pound gained helps in your fat loss efforts.

That being said there is one exercise which has added more muscle to more people than any other. It is so good that I recommend it remain a part of most routines. That exercise is the squat.

The squat should be a cornerstone of most weight routines

For ladies it can add strong shapely legs to their physique as well as the "booty" that many crave. For men, due to the heavier weights involved and basic body chemistry, it builds strong massive legs that really set off a good physique which is in proportion to a strong upper body. In fact, with this routine, you will add muscle to the whole body.

A breathing squat is done like this: place a barbell on a squat rack and load it with a poundage with which you can get 12 repetitions with good form. However, tell yourself that you will not accept anything less than 20. Take a couple of breaths and then inhale as you start your descent which should take 2 to 3 seconds. When your thighs pass parallel ram the weight up to the start as you exhale. Take a couple of breaths and then start again

Here's how the routine looks:

Squats                   1 set of 20 reps

immediately followed by

Dumbbell pullovers 1 set of 15-20 reps

Rest 5 minutes (you'll need it)

Donkey calf raises 2 sets of 15-20 reps

Stiff legged deadlifts 1 set of 15 reps

Bench presses 2 sets of 8-10 reps

Bench presses can be done with dumbbells or a barbell

Incline flyes 1 set of 8-10 reps

Cable rows 1-2 sets of 8-10 rows

Chins or pulldowns 1-2 sets of 8-10 reps

Overhead presses 2 sets of 8-10 reps

Close grip bench presses 1 set of 8-10 reps

Barbell curls 1 set of 810 reps

Crunches 1 set of 15-20 reps


This routine should be followed twice a week (e.g. Monday and Thursday) and also remember to do 2 warm up sets with 50% and then 70% of your work weight to prepare the muscles. If you're not sure about any of the exercises get a qualified instructor to take you through them until you can do each with perfect form.

If the above doesn't sound that difficult then you haven't done breathing squats. They are brutally hard but well worth it in the end.

Stay with this routine for a month or two and be prepared for the muscle you will put on.  

Fat Loss Friday - Fat Loss Without Muscle Gain is Not Always Ideal

Why you need muscle

Nobody likes to be saddled with a sallow body that is devoid of muscle. The ideal body is one which is toned and has some bit of muscle. If you bulk up too much with muscle you might end up looking like a body building competitor instead of looking like the normal human being that you are. What then if you are able to lose your fat but cannot gain any muscle?

Weight scales don't tell the full story

The weight scales are telling you that you are in great shape but when people look at you they wonder whether you are ill. This is what happens to some people who merely concentrate on the dietary part of their program and consequently end up never building any muscle.

Sometimes your genes can prove to be your worst enemy in this aspect because no matter how well you train, if your genes say no, then nothing will happen. You will remain with the same sallow body that you had when you were a skinny teenager. Now you might decide that you can dress in long flowing clothes and show off your willowy figure but when you get to the beach, you secret is out. You might have to amend your strategy significantly to avoid any embarrassment.

The key to matching your weight loss with muscle tone is getting the right balance between the dietary discipline and the exercise regime. It is not always easy to balance these two things because they tend to touch slightly different aspects of our lives. However if you speak to a good nutritionist they might be able to find you a good formula that will keep you on the straight and narrow as you attempt to overhaul your body and get to the place that you deserve to be.

If you completely fail, then you might want to consider just accepting your fate. Each of us has their own unique body types and it does you no good to keep worrying as to whether you will fit whatever stereotype that has been put on you. Rather you need to concentrate on getting your body in shape and hopefully staying healthy. As long as you are healthy, the other things about fat and muscle are secondary. Yes it is good to look good but it is not the end of the world if you cannot attain that ideal body that you see in the glossy magazines.



Article Source: http://EzineArticles.com/expert/Edward_Baldwin/570647

Wednesday Video - Do This Instead of Exercise to Burn the Most Belly Fat

Do This Instead of Exercise to Burn the Most Belly Fat

What if you were told that exercise is fairly useless for losing weight?

Now before you accuse me of heresy, let me explain. There's no doubt that exercise is one of the best things in the world you can do for your health.

Exercise improves mood—in some studies as well as antidepressants—and it's great for your heart. Recent research shows that it even helps you grow new brain cells.1 And people who exercise on a regular basis have lower risk for cancer, diabetes, and heart disease.2

But weight loss? Not so much.

Does that seem contrary to everything you've heard? Of course it does—but don't shoot the messenger.

Here's the truth: the exercise/ weight-loss equation is way more complicated than we've been led to believe.This video explains why

Monday Muscle - Why You Need Weight Training For Weight Loss

Have you been trying to lose weight, but you've been unsuccessful? Do you spend hours at the gym and yet your body doesn't seem to change one bit? Then you need weight training for weight loss.When you go to the beach, you notice the people who are completely fit. Their muscles are toned, they look healthy and strong. This is the ideal body that we all want, and the one we are actually designed to have.

In order to get a body like that, you need to put stress on your muscles. (You also need a good nutrition plan, but that's a topic for another article!)

You see, cardio is absolutely important. It decreases your stress. It boosts your mood. It conditions your heart and makes it strong. And it just feels darn good to get up and move! Because weight loss is, in basic terms, burning more calories than you take in, you can certainly lose weight by doing cardio. But you want to look fit, right?

There are two problems with doing endless amounts of cardio:

Cardio

#1. You get burnt out from it, and then you start to lose the mood-boosting benefits. :(

#2. It doesn't stress your muscles enough and therefore doesn't change the shape of your body. :(

Weight training for weight loss gives you maximum benefits because:

#1. Stressing your muscles changes their shape, which in turn changes the shape of your body, making it look leaner and stronger. :)

#2. Muscle burns more calories than fat, even at rest. :)

How to lose weight by weight lifting.

If you're someone who's stressed for time and money, I have great news for you. You do not need to join a gym to get the benefits of weight lifting! While that's something you can certainly do if you enjoy going to the gym, it's not necessary.

Here are a few other ideas of how you can stress your muscles, tone your body and lose weight - quickly and easily.

#1. You can purchase a piece of equipment that you can use at home. Find something that allows you to work plenty of muscle groups and that's easy to set up.

#2. You can purchase a few sets of dumbbells and use them to do curls to work your biceps, kickbacks to work your triceps, chest presses to work your chest, lunges to work your legs and a variety of other challenging exercises to transform your body.

#3. You don't need to purchase anything! You can simply use your body weight to get a fantastic workout. Think push-ups, planks, crunches, lunges, jumping jacks and squats. Do a search on the internet to find tons of exercises and videos.

How much weight-lifting is necessary for weight loss?

More good news! You really don't need to do any crazy 3 hour weight-lifting sessions. Only professional body-builders really need that much weight lifting. (And even they might be overdoing it?)

You really only need about 15-45 minutes of intense weight training 2-5 days a week to get great results. A 15-minute workout that includes cardio (jumping jack squats, for example) can be a great 5 days a week workout. It's quick and effective.

If you'd like to just work on your muscles and not rush through the process, then a slower 40 or 45-minute workout might be better for you. In that case, you probably would only need to do this type of training 2-3 days a week, alternating cardio on the other days.

Weight training

You will most likely want to vary what you do. The more you change what you're doing, the more your muscles will get confused, and the more areas you'll work. Plus, you're less likely to get bored. :) So, continually change what you're doing.

How will you know when your weight training is paying off?

Look in the mirror! Yes, that's obvious, but you'll notice the most changes by looking in the mirror. When you're building up your muscles, you might not notice a huge change on the scale. That's because muscle weighs more than fat. So don't be concerned with the scale! Look in the mirror. Notice how your clothes fit. Notice how you feel. These are the factors that are most important when losing weight.

Article source: C Piccoli 

Why You Need Weight Training For Weight Loss http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/why-you-need-weight-training-weight-loss-583009.html#ixzz3recrfoCg

Fat Loss Friday - Sleeping Trouble? Tips To Help Cure Insomnia

Sleeping well is essential for fat loss. A disrupted sleeping pattern plays havoc with the natural rhythms of the body and can sabotage the most well laid plans for weight loss. This article can help get your sleep back on track.


Are you unable to sleep?

Worried about sleep?

Have your normal sleep patterns been disturbed? Because insomnia is often caused by worry, exhaustion, or emotional stress, there are many natural things that you can do to help you feel better and starting to get the sleep your mind and body need to maintain good health.

Tips To Help Cure Insomnia

1. Start Writing Everything Down

If there are things on your mind like your to-do list for tomorrow or worries and concerns that you have been having, then write it down.

Writing has a therapeutic effect that can help calm obsessive or intrusive thoughts and assist you to unwind.

2. Change Your Bedtime Routine

Your bedtime routine is what you do about an hour or so before bed. For example, you may get a glass of water, head to the bedroom, put your pyjama’s on and brush your teeth. During this routine, your mind can start to become anxious about the inability to sleep for the next 8 hours. This mental stress can cause your blood pressure to rise, and your body can start to have a hard time relaxing. In essence, your bedtime routine can be causing your insomnia.

Try changing up your bedtime routine. Put your pyjamas on a few hours before bed, brush your teeth before you even head to the bedroom. Create a different routine so that your mind doesn’t say “Oh, oh. I’m about to try and go to sleep!”

3. Make Sure Your Room is Dark.

Light is what tells our mind that it is time to wake up. When your room is full of light, it can be very hard to convince yourself that it is not time to be awake and; therefore, you can have a harder time falling asleep. Even a small amount of light can have this effect on your mind. Remove all lights from your room, no matter how tiny they are. If this is impossible, get yourself an eye mask to block out the light.

4. Keep Your Room Quiet

Just like light, noise tells us that we have entered the daytime, and it is time to wake up.

Keep your room quiet and relaxing

If you have any sources of noise such as a ceiling fan or snoring spouse, you may want to try to tackle those issues.

5. Don’t Use Your Bedroom Like a Hotel Room

Do not use the bedroom for daytime activities like working, watching TV, or eating. This can cause you to associate your bed with the daytime and not allow your brain to turn off for the night.

6. No More Caffeine After Breakfast!

It’s very common to have a coffee in the afternoon, but some people are not able to sleep if they have coffee (or any caffeine drink) after the morning. Depending on the person, the effects of caffeine can last for a long time after it is ingested, and if you have a hard time sleeping then it is best to cut it out altogether.

7. You Could Be Going Against Your Natural Rhythm

If you have to get up early for your job, then you have to go to bed early to get a good amount of sleep. Unfortunately, if your body goes against that rhythm of early to bed and early to rise, then you are trying to force your body to do something it doesn’t want to do. If you feel as though you are more of a night owl, then you may want to find a job that allows you to work in the evening or night and go to bed when your mind and body are actually ready to go to bed.

8. Try a Foot Bath

This may seem a little unconventional, but it is a home remedy that can work to cure insomnia. A hot footbath before bed can draw blood away from the head and help relax you for sleep.

9. Drink Caffeine Free Tea

Many people find that a warm class of Chamomile or lemon tea help them relax and actually promotes tiredness at night time. Chamomile has been used as a natural treatment for anxiety, sleeplessness and depression for a long time.

10. Take Up Reading

There is nothing better to take your mind of your worries and cares than a good fiction book. Find a book that gets your imagination going and helps you to forget real life for a while. After a chapter or two, you may find yourself starting to drift off into a dream-filled slumber.

The above ten tips are natural ways to help you when you are not able to sleep. Choose the ones that work best for you, and remember that a healthy life requires a good amount of sleep. It is very important to try to cure insomnia before your health starts to suffer.

http://articlemobi.com/sleeping-trouble-tips-help-cure-insomnia/

Wednesday Video - Want To Know How To Get Rid Of "Love Handles"?

Love handle reduction tips and back fat elimination advice.

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of http://www.iamalpham.com http://www.aaronmarino.comhttp://www.peteandpedro.com, teaches you how to remove love handles and back fat.

Monday Muscle - In a Hurry? You Can Still Exercise

Effective Exercises For People In A Hurry

Walking: You can walk any time or use a treadmill. All you need is a good pair of shoes. Start to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Interval Training will let you boost fitness, burn more calories, and lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.

Brisk walk

Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for two to 10 minutes. Exactly how long your interval should last depends on the length of your workout and how much recovery time you need.

Squats: Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and gluteals ("glutes") -- at the same time. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles. Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.

Lunges: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance. Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don't let the back knee touch the floor.

Push-Ups: Push-ups strengthen your chest, shoulders, triceps, and core muscles. Facing down; place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows; Keep your torso in a straight line throughout the move. If you're new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.

Always time for exercise

Crunches: Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat. You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones). Keep your neck in line with your spine. Tuck in your chin so it doesn't stick out. Breathe normally. To keep chest and shoulders open, keep your elbows out of your line of vision.Article source:Vasanthi Sivakumar http://www.articlewheel.com/article/187/effective-exercises-for-people-in-a-hurry.html

Fat Loss Friday - The Elements Of An Easy Simple Dinner

Preparing an undoubtedly great yet easy dinner is not any different from showcasing a musical presentation. It is pretty simple to decide what you will take as the day goes down. However, the toughest part creeps in when you have to decide how to prepare and present the meal.

Dinner choices are sometimes hard

Easy dinner recipes are easy only when they are not demanding in terms of time and energy. The following are elements of the ideal dinner: 

Weight
As most nutritionists advise, dinner ought to be the lightest meal of the day. Even so, you must appreciate the reality that it is one of your major meals. Hence, it is expected that there is something heavy. If the meal centers on cheese or its substitutes, you will want to provide something lighter. For example, fresh vegetable salad will be just fine. This does not however mean that you have to endure the taste of boring salads. You can dress the meal with vinegar or mix some ingredients that contrast in texture with your main meal. 

Flavor, color and texture
There is a reason why there exist multiple flavors of most natural products. For example, the ancient cuisines are available as herbs, sauces, seasonings and other combinations. Note that every kind of food has some form flavor that simply perfects the meal. For instance, ginger, apricots and pice nuts are known to supplement Moroccan-style core dishes. You simply need to vary your flavors in order for the meal to be satisfying and not monotonous over time! Remember flavor is basically the main component of a simple dinner that dictates how well you will eat.

Easy dinner recipes do not have to be so plain that you do not enjoy eating. It should have multiple textures ranging from crunchy to crispy and smooth feels on one plate. This is appealing to the eye and one of the ways to be certain that your meal incorporates several nutrients. 

Simple yet nutritious 

No one eats with their eyes closed. You could have diverse textures on your plate with a single color. Such a dinner meal, though simple can be quite boring. You will want to mix white, brown, green and red on one plate. With these multiple colors, you are able to maintain an appetite and simply eat healthily by taking smaller quantities of each component. 

Simplicity of preparation
As mentioned earlier, every easy meal must be economical on time and energy. You do not want to lose your sanity in the kitchen by spending several hours preparing a meal. Often, simple meals are salted and dressed with fresh herbs. They are practically the perfect definition of having simple, sweet and healthy meals.

Cooking methodology
You cannot have a healthy lifestyle unless you have sufficient time for everything. You need to coordinate the cooking to ensure it is simple. It is vital to save time, oven space and energy. For example, if you have to boil some water or grains, you can maximize it by warming some of your dressed greens with it. The trick here is to maximize on resources while minimizing others.

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

Wednesday Video - Are Abs Made In The Kitchen?

Muscle Myth #4

You would love to have a shredded six pack or washboard abs but wondering where to start?

In this video We address one of the most popular adages in the fitness world. Are abs really made in the kitchen?

Monday Muscle - The Best All Natural Sports Drink

Those of you who exercise consistently (hopefully most of you) or are involved in activities like marathon running or cycling are probably not strangers to sports drinks. It’s important to replenish the body of the vitamins and electrolytes it loses during intense activity, which is why sports drinks are so popular. But are they the right thing to be putting in your body after exercise…or is there a better alternative? Let’s find out.

The Dark Side of Sports Drinks

It’s true that most sports drinks are fortified with vitamins like the B vitamins and electrolytes like potassium and sodium, which the body needs after sweating. However, the cons of these beverages vastly outweigh the pros:

Sports drinks

Packed with simple sugars – If one of your exercise goals is to lose weight, downing a sports drink can undo all of the calorie-burning benefits you just worked so hard for. Many commercial sports drinks contain processed sugars that can end up right back on your waistline. They also spike your blood sugar, making you prone to diseases like diabetes. Contain artificial colours – Do you really want to drink some strange bright blue concoction that your body doesn’t even recognise? I don’t see much point in saturating your insides with food colouring. Have unpronounceable cocktails of chemicals – A few years ago it was discovered that Gatorade and Powerade included an ingredient called BVO – a chemical also used as an industrial flame retardant. They have since been removed, but it makes you wonder what else is in there.

What’s The Alternative?

Ditching the sports drinks is a good first step, but what’s a healthy replacement then? That’s where coconut water comes in. It has all of the good qualities of commercial sports drinks and none of the bad—plus an extra set of goodness all its own.

Sports drinks

Naturally contains an ideal electrolyte balance of potassium, sodium, magnesium, calcium, and phosphorus to maintain healthy bones, muscles, and cells Helps improve circulation and regulate blood pressure Has anti-inflammatory and anti-cancer properties Is the richest known source of anti-aging phytohormones called “cytokinins” Improves immune system functioning Contains a variety of vitamins and minerals, and is especially rich in B vitamins Contains none of the artificial colours, preservatives and chemicals found in regular sports drinks.

Coconut water has a light, sweet taste, without all the added refined sugar you’ll encounter in sports drinks. Drinking it can also help to alkalise the body, so it can help you combat the harmful effects created by the acidic food and drink many of us consume every day.

As you should try to do with as many fruits and vegetables as possible, go organic with your coconut water if possible, to minimise the risks of being exposed to toxic pesticides sometimes used on commercially grown plants. You can buy pre-harvested coconut water in bottles, or drink it straight from the coconut!

If you choose the second option, don’t forget about the other parts of the coconut, which can also be beneficial to include in your diet. Coconut oil is widely recognised as a healthy fat, and coconut milk contains the same fat plus a dose of protein.

Article source: Thomas cho http://www.amazines.com/Fitness/article_detail.cfm/6188828?articleid=6188828

Fat Loss Friday - Not Today. Happy New Year