Fat Loss Friday - Foods That Speed Up Metabolism

Eat For Heat: Foods That Rev Up Your Metabolism

Stoke Your Furnace

Metabolism makes up all the processes that fuel our bodies. The constant need for energy for all the things that make us alive is demanding, and the more active we are, or the more mass we have, the more energy is necessary to keep us running. Eating in general creates a thermic effect, that is, since it requires energy to breakdown and extract nutrition from food, food itself increases our metabolism. That's great, but there are certain foods that speed up metabolism even more than others. Focusing on including these in your diet can really boost your metabolism over the long term, increasing fat loss and improving health in general.

1 - Spice Up Your Life!

Spicy foods like jalapeno and habanero peppers and spices like cayenne can get the heart rate up and the body heat activated, requiring sweat to cool us down. This small spike in metabolic rate is actually used by hot countries to help keep them cool. As counter-intuitive as this might sound, by causing a little bit of sweat from food, you're constantly in a state of cooling as it evaporates from your skin, keeping your metabolic furnace stoked and your body cool.

2 - Protein Punch!

Protein is king for metabolism boosting

As stated above, all food requires energy to break down, but protein in particular requires a bit above and beyond. About 25% of the total energy provided by protein is required to break the food down and absorb the nutrients. That means a 100 calorie portion of meat will require about 25 calories to process it, leading to a net intake of 75 calories. Not only does this off-set some of the ingested calories, but it also increases your metabolic rate for a while after eating as it takes your body longer to break down protein than it does for carbs or fat. As far as foods that speed up metabolism are concerned, protein is king!

3 - Ice, Ice Baby

Cold drinks in general that have no calories, but particularly water, have a great effect at slightly boosting metabolism. The energy your body needs to return your temperature to normal after ingesting cold drinks makes your metabolism spike, even if only for a short while. Starting your day with a big glass of ice water is a great way to wake up and get your metabolic furnace firing on all cylinders.

4 - Coco-nuts About Coconut Oil!

Coconut oil is almost entirely made of medium-chain triglycerides. This type of fat is immediately useful to the body and a perfect addition to foods that speed up metabolism, providing a quick boost of energy that is harder for your body to store than other types of calories. Pure MCT oil is another source of these medium-chain triglycerides, and an even more potent one than coconut oil. Saute food in it, use it instead of butter, or if you're brave, try blending 1 or 2 tbsp in your coffee with heavy cream for a fatty, frothy coffee that boosts your metabolism to new heights!

5 - Coffee and Green Tea

Coffee is great for boosting metabolism

For most people, a quick pick-me-up is a nice cup of coffee in the morning or afternoon. Tea is a staple the world over, and both are great sources of caffeine, which greatly boosts mood, metabolism, and fat-burning rate, as well as concentration and focus. There's also evidence that daily coffee intake protects the liver and helps prevent diabetes, so grab yourself another cup (just maybe skip the sugar and flavored creamer!)


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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

Monday Muscle - Muscle Building Diet - The Role of Protein and High Biological Content in Food

If you're looking to build muscle quickly,such as bodybuilding or training for a specific sport then you need to understand that muscle gain is not an easy task. 70-80% of building muscle naturally and fast is related to having the correct diet plan plus a very smart weight training program.

Always include fresh vegetables

The main thing to follow in any muscle building diet is that you should concentrate on the top sources of protein while maintaining a intake of natural carbohydrates such as of fresh veggies, fruits, fats, oils, and nuts (the best nuts being almonds and raw peanuts). If you are looking to build muscle then you should also include supplements (such as Creatine) which will assist you to in muscle recovery and therefore allow you build muscle much faster.

To put on muscle and grow it fast, the bodybuilding or muscle diet needs to consist of about 25% of its calories made up of both animal and vegetable protein. Complex carbohydrates, should really only ever be consumed and plus vegetables that contain protein as well. 25% also needs to come from Fats and stay clear of refined sugars or starches. Caffeine and alcohol should be kept to a minimum although caffeine is quite useful to consume about 20 minutes before a training session as it stimulates your metabolism, gets the blood flowing and you feel more mentally 'switched on' to train - plus the fact that caffeine assists in mobilizing fat stores for energy.

You should always supplement your muscle building diet with whey protein powder

Whey protein is convenient

and mix it up with milk or water and look at making protein pancakes or sprinkle some on your oats for breakfast. Always use protein boosters like eggs or desiccated liver. Soluble oils such as wheat germ will also assist your body to metabolize protein faster and give an additional endurance.

The top principle to follow these days to go along with your diet is that you just don't have to work every muscle group for 2 hours a training session. This was the way of old world bodybuilding, when nobody knew a single way to build muscle fast. 20 years ago one go to the local gym and train for two sometimes three hours daily and cycle through all body parts. Then at the evening the objective was to rest and get 8 hours sleep a day while having 2 or 3 rest days away where you wouldn't go to the gym.

Because human tissue is exactly 100% biological, it's essential that you eat foods containing elevated levels of biological content so you build muscle tissue as quickly that is possible. Never make the assumption that foods that are high biological content must be high in protein content, this is not always correct because not all protein is the same. Biological content actually means food that is equivalent to a protein anatomy that's the same to protein found in human tissue.

One thing many people find surprising and are amazed by once they know - is the fact that the highest biological content is the simple egg! Others include milk, liver, kidneys heart, sweetbreads, lamb, poultry, steak and fish. Beans and other vegetables are also good sources of natural protein, so another reason to make sure you have them in your diet as well.

By way of comparison soybeans, while known to be high in protein, is 22% biological.

Always add variety

Therefore eating large amounts must be done to match the amino acid levels of previously mentioned foods. So it's obvious for practical reasons you need to still eat those foods that contain the full set of essential amino acids such as eggs, meat, poultry and whey protein powder.

The above diet concept follows science in giving your muscles a big influx of biological protein as it reaches a new level of strength and fast repairs any damage. After about 2 months a reduction in amounts to about one or two per day, allows you to achieve your goal.

So to conclude, to build muscle quickly a sound muscle building diet should be followed and needs to be centered on protein, fats, good carbohydrates and fiber. Best nutritional breakdown to follow is around 25% protein, 40% natural carbs (strictly no refined, processed sugars). Add to this a training regime that is about exercising each main muscle part a lot smarter, and not long or harder with the right amount of rest - this is the way to fast muscle growth Combine this with a solid muscle building diet program about exercising each muscle group smarter, not harder.

Learn more about the evolution of the muscle building diet at: The Muscle Building Diet [http://www.themusclebuildingdiet.com/bodybuilding-diet/].

Mike is an expert advisor and book/online author in the areas of nutrition and diet plans for muscle growth. He currently is a writer working for a blog on muscle building diets, The Muscle Building Diet.com where he provides articles for following the best diet in getting rapid muscle growth.

Article Source:By Mike Strong

http://EzineArticles.com/expert/Mike_Strong/870022

Monday Muscle - Muscle Building Diet Advice For Men Who Want To Gain Mass

If you are planning to add muscle mass to your body then you certainly need a better muscle building diet plan along with a proper exercise routine. Most men who want to increase their muscles always look for shortcuts such as use of steroids and supplements. Instead of using such harmful shortcuts, you can follow a healthy muscle building diet that can help you to quickly gain muscle mass naturally in few weeks.

This type of diet plan should consist of proper amount of proteins, carbohydrates, fiber, vitamins, minerals along with natural and healthy supplements. Combine this healthy diet plan with proper muscle building exercises to get a perfect sculpted body in few months.

Tips to follow for the right muscle building diet:

1) Start eating foods containing healthy calories If you are too skinny and do not have enough muscle strength then you definitely need to increase the intake of daily calories through your diet.

Look for food with healthy calories

This does not mean that you should eat any type of junk food and highly processed food items to increase the calorie intake. This only indicates that you should start eating the foods that provides high dose of natural and healthy calories to your body. You should at least consume 500 to 1,000 calories per day if you really want to gain muscle mass naturally.

2) Add lean proteins to your daily diet We all know that proteins are the basic building blocks of human muscles. So more you eat the foods with high proteins, better it is for your body to gain natural muscle mass. Proteins also expedite the process of natural muscle growth, maintain the growth of the muscles and repair any damaged tissues faster. The best natural sources of lean proteins are fish, eggs, chicken, tofu, legumes and low fat dairy products such as milk and butter.

3) Eat complex carbohydrates through your diet It is important that you avoid eating foods containing simple carbohydrates such as white bread, pasta, etc. These simple carbohydrates are harmful for the natural growth of our muscles and they only help to increase the body fat. Instead, you can eat the foods such as whole grains, oatmeal, cereals, brown rice, wheat bread, etc. to increase the intake of complex carbohydrates. Complex carbohydrates usually enhance our metabolic processes and increase the energy needed to fuel the process of natural muscle building.

4) Take natural healthy supplements For some people, it gets very difficult to increase their muscles mass even after consistently following a right muscle building diet plan and exercise routine.

The right supplements can help

Such people can safely take natural health supplements such as creatine and whey proteins. These natural health supplements are usually very safe to take after your regular workouts. They enhance your muscle power and increase the overall performance of your muscles. But just like all other supplements, it is important that you consult with your doctor before trying out these natural health supplements.

Follow this natural muscle building diet plan along with regular bodybuilding workouts to increase your muscle mass in few months.



Read more: Muscle Building Diet Advice For Men Who Want To Gain Mass http://www.sooperarticles.com/health-fitness-articles/general-health-articles/muscle-building-diet-advice-men-who-want-gain-mass-897010.html#ixzz45Sepuso5

Fat Loss Friday - Increasing Protein Intake: Same Weight Loss, Less Muscle Loss

For many, weight loss is an important component of lower back pain treatment. Whether the cause of your back pain is muscular or spinal, excess weight puts greater loads on the lumbar spine and musculature, increasing incidence of pain and injury. Along with an active lifestyle, a strong core and a well-rounded diet, maintaining a healthy weight helps your back stay healthy.

When losing weight to help relieve back pain, it's important to make sure the weight you're losing is fat weight and not muscle weight. Muscle loss in the core can lead to poor posture, improper body mechanics and spinal instability.

Exercise is important to keep the weight off

Exercising as part of weight loss will help you both lose weight and maintain muscle, but a new study suggests that adding more protein to your diet in conjunction with exercise will help maintain muscle better than exercise alone.

Researchers analyzed three groups of participants: one which received the daily recommended amount of protein, one that received twice as much and a final group that received three times the daily recommended amount. Participants were fed these amounts for 10 days prior to dieting, then embarked on a 3-week period of regimented dieting and exercising, the only difference being protein intake between the groups.

Researchers found that all participants lost almost the same amount of weight in 3 weeks - 7 pounds - regardless of protein intake. Those who ate more than the recommended daily requirement of protein saw no difference in muscle use of protein between the 10-day pre-diet period and the diet period, while those who received the recommended amount saw a decrease in protein use by muscles. The high-protein dieters lost less muscle and more fat than the control group.

See more on this study at http://www.fasebj.org/content/27/9/3837.

The results of this study suggest that dieters can lose the same amount of weight but have less of that weight be muscle and more of it be fat if they up their intake of protein,

Protein can be delicious these days

although results plateau once you hit double the recommended amount; to ensure you're eating a balanced diet rich in other healthy food groups, then, it's likely best to keep your intake no higher than double your recommended amount.

If you have a health condition and are trying to lose weight, it's best to consult with a dietician or other health professional to ensure that your specific nutritional needs are being met.

Article Source: http://EzineArticles.com/expert/Amee_LaTour/1290690

Monday Muscle - Skinny Guys - Here's the #1 Ingredient for Muscle Growth (Part 2)

A couple years ago, I spent a summer as a personal trainer for a really slender college kid who had recently experienced a near brush with death. This young guy had the unfortunate habit of internalizing an enormous amount of stress when faced with his academic workload, especially during finals. There's nothing unusual about that - right? Well, except for the fact that when he would get stressed (which was nearly all of the time), he'd stop eating. This combination of semi-starvation and adrenaline-inducing stress had eventually led him to having a devastating ulcer. When the ulcer opened up like a flood gate one day, he ended up hospitalized after being lucky that the severe internal bleeding didn't kill him.

Needless to say, he needed a lot of mind training before muscle training could reap benefits. The doctors found him so deficient of protein, he needed a daily iron supplement just to get his levels of this vital mineral up to par.

Quality protein sources are key

It doesn't take a rocket scientist to know that protein deficiency is about as conducive to muscle growth as doing uphill sommersaults to escape a tsunami. Steady intake of high quality protein is essential to muscle growth. Iron, present in meat, is important for adequate energy levels. If we didn't first improve his mindset toward healthy eating, none of the physical training would have amounted to even a few ounces of muscle gain.

So what's my point in sharing this story with you? Well, in my first article aimed at skinny guys, I really drove home the fact that stuffing down mega calories and haphazardly tossing weights around will rarely lead to mesomorphic nirvana. My point was that without having an optimal muscle breakdown/recuperation routine and schedule, all the calorie gorging one could partake in would just cause undue stress to the body and little or no muscle weight.

However, eating too little and too sporadically is detrimental as well. If you train like a tiger and eat like a bird, an optimal training/recuperation system will fail to deliver maximum results. In order to steadily gain muscle, you need to eat four to six meals a day consisting of 30 to 40 grams of protein per meal. You must also eat enough carbohydrates to fuel your daily activity energy expenditures while having a few grams left over for the energy requirements of muscle recuperation. This is not such a tall order. However, it can be somewhat daunting for those who have an aversion to eating like the young man I was training a couple summers ago.

So how many carbohydrate calories above your daily expenditure do you need for gaining muscle? Studies have shown that we need no more than two or three hundred above what would keep us at our present body mass.

Carbohydrates are important as well

That's about equivalent to eating a whopping three bananas or a couple bowls of oatmeal. Of course, you'd be best off by adding those few hundred extra carb calories evenly throughout your day. A meal every three hours with 40 grams of protein and 50 grams of additional carbohydrates is enough to put muscle on anyone, considering they've got the #1 key to muscle growth covered.

If this sounds inadequate, consider what I've done in the six weeks prior to this writing. I decided to get as ripped and low in body fat as I could. I reduced my calories and increased my activity until I was definitely burning more calories than I was consuming. Making sure to ingest enough protein, I ate a hefty 40 grams (at least) during each of my five daily meals. Not only did I NOT lose any muscle or strength - I gained more. I actually built muscle while restricting my calorie intake.

That's the power of obtaining the optimum muscle breakdown/recuperation routine and schedule. With a few caveats (like eating enough protein), it remains the number one key to muscle growth.



Article Source: http://EzineArticles.com/expert/Scott_Abbett/91209

Monday Muscle - Muscle Building Work Outs For A Button-Popping Chest

If you're skinny then you might want to build some muscles fast, and so muscle building work outs might be of interest to you.

Firstly you must consider your diet, and then you can start to look at muscle building work outs. If your body is not getting the necessary fuel to build muscles, then no amount of muscle building work outs will build any extra muscle mass.

To find an ideal muscle building diet for your muscle building work outs, you need to work out your current daily calorie intake, note down what you eat each day and also write down the calories. Then you know how much you are eating in order to maintain your current weight -- if you want to build muscles then you need to intake more. By eating more you will be able to build muscles through muscle building work outs.

Take your existing weight in pounds and multiply it by 20,

Keep track of your calories

then you will find out how many calories you will need to consume every day in order to gain weight. This is because you are therefore eating more than your body needs to maintain the current weight. You'll have to use trial and error to decide on the correct number of calories that you should eat, if you are gaining too much fat then you should reduce the number of calories. The amount you need to eat depends on the muscle building work outs that you are using.

The best foods to eat to gain muscle are foods that are high in protein, make sure that you eat a lot of chicken, fish, and red meat. You should also keep your carbohydrate intake high, so eat plenty of veg, pastas, and bread. Then start to look at muscle building work outs.

Now we're onto the muscle building work outs section, bodybuilders are faced with the fact that the fibers in their muscles are completely exhausted during a workout session. However, this process is the only way to achieve the maximum muscle gains through muscle building work outs. You have to work harder and harder with muscle building work outs to get bigger muscles. The muscle building work outs have to become more and more intense. The muscle building work outs always have to be challenging otherwise your muscle mass may decline.

You should increase the amount of resistance by increasing the weight that you lift during your muscle building work outs. Make sure you do several repetitions so that the muscles are pushed beyond what you think they can handle. Try to increase the reps in increments of six or eight. The best way to ensure every muscle gets a good work out is to incorporate a variety of exercises into your muscle building work outs.

Some bodybuilders find that reducing the resting interval between muscle building work outs is advantageous and it helps them to gain more muscle mass.

Use these techniques to supersize your chest

Introduce supersets into your workouts. This process involves doing two exercises that work the same group of muscles.

Partial repetitions are a great way to build more muscle mass, so you could add them to your muscle building work outs. If you complete only part of the lift you will still gain muscle without wearing your body down. This is a technique advanced bodybuilder's use in their muscle building work outs. Isometric contractions involve holding the weight for a count and then contracting the muscle group.

Adding these various techniques to your muscle building work outs session will help you to get the most out of your workout. With any luck you will be very happy with the outcome. Good luck with your muscle building work outs! Remember to stop if you feel any pain during your muscle building work outs..

Article Source: http://EzineArticles.com/expert/Richard_Gwent/87543

Monday Muscle - Protein Rich Balanced Diet and Exercise for a Complete Muscle Building Experience

It is a known fact that protein is a must have in muscle building; following a high protein diet will enable one to gain muscle in an effective manner.

If one wants to gain or lose weight, one should be on a muscle gain diet. A muscle gain diet is an important factor, because it helps to gain muscle instead of fat.

There are two factors included in weight loss. A proper diet and working out. When dieting one should avoid eating junk food and high carbohydrate food..

Incorporating a balanced breakfast to your daily routine is important.

Here I can suggest a balanced meal chart that can help build muscle and reduce body fat. Having a bowl of curd, with 2 sides of fruit such as a apple and a small banana. Two pieces of toast containing low trans-fat butter, such as peanut butter. One boiled egg white.

Snack or Mid-morning meal: 

Pure fruit or fruit juice makes for an excellent snack

A glass of fruit juice or a fruit. 

Lunch: 

Two ragi roti or roti made with wheat bran. A bowl of grilled vegetables. A serving of grilled chicken or turkey. Large salad and a bowl of spinach soup.

Evening replenishment: 

A glass of milk along with two biscuits. 

Dinner: 

Grilled meat or grilled fish. Baked beans and two rotis. Including a large intake of nuts, such as almonds or cashews. Some of the high protein foods include nuts, milk, wheat and lentils.

Maintaining a muscle building diet can sometimes get boring from eating the same foods. Contacting a dietician can be helpful, because the dietician can change your diet when required.

A simple strategy to help lose lean body mass fast is following a BMI (body mass index)

How to work out your BMI

chart. The chart is informational on the amount of weight and muscle required to the height and age of a person.

It is important for a person trying to gain muscle to know how much food is needed. Muscle cannot be gained unless the body fat is proper. An obese person will not gain muscle weight, because it will put him on more weight with fat.

Having excess muscle is a risk that can lead to having a disorder. Men can build up muscle by using Muscle building powders. These powders are available in the muscle building markets.

A recipe I can recommend to use as a muscle building food is a Sprouts-Chicken Burger. Ingredients: Burger bun, tomato and onion slices cut in round shape, 2 low fat butter or cheese sprouts, and processed boneless chicken mince. 

Method: Cut the burger bun in two halves. Place butter on the buns.

Place the processed chicken mince, sprouts, and vegetables inside the bun. Cover the items with the top part of the bun. Keep these simple and basic instructions in mind whenever you are trying to build muscle weight.

Monday Muscle - The Hidden Truth To Muscle Building

Some of you have probably heard of this, but I would bet a lot of us (Myself included) don't apply it like we should.

It is not some secret arcane formula, I'm not telling you to go sacrifice a goat under a new moon or anything. People DO know about it, but so few people actually use the knowledge.

Are you ready to learn the Truth?

The Hidden Truth to building muscle? REST.

I know, it might seem a little obvious. But think about it! Most people put so much emphasis on working out, they completely ignore reccovery. You need to remember that muscle is formed out of the gym, not in it. A large majority of weight lifters could actually be OVERTRAINING because they do nothing but work out, and totally ignore resting. Refrain from making this mistake yourself! Resting is vital.

Use These Four Tactics to Avoid Overtraining:

Now, you know the Truth is; but how can you apply this in your everyday life?

#1 Get plenty of sleep! 

Good quality sleep is essential

I know with how busy people are these days this one can be hard, but it is incredibly important. You NEED sleep, more so than the average person if you continounsly work out hard. Eight hours of sleep is of course best, but at least get Six. I would not recommend less than that.

#2 Improve Your Diet! 

Get extra protein into your day; this is possible in any number of ways, a good thing to do is to get a good protein mix, and drink it once a day. There are many different types on the market, pick one that works best for you.

#3 Stretch, Stretch, Stretch! 

Stretching helps loosen you up. Stretch before, stretch after. You'll be less sore, get the bloodflow going, and avoid the after session cramps. All very good things, for such an easy thing to do.

#4 Vitamins. 

This one probably seems similar to our #2 Tip, but is just as important. Get a good multi-vitamin. They've been shown to lead to better recovery, and let's face it: How many of us are actually getting the vitamins we need in our daily lives? Especially with how rushed we are during the day.

I know this all might seem obvious to many of you. You may be right, or it could be the little bit you need to get over the Wall. Are you always tired or sore? Those are signs you're not getting enough rest! So take a break, drink a shake, and rest up so you can get back to building muscle, or losing weight.

Article Source: http://www.streetarticles.com/build-muscle/the-hidden-truth-to-muscle-building

Wednesday Video - What is Protein?

You may think you know about Protein - it's the stuff you need to pack on muscle right? And that bodybuilders consume a lot of it.


Well it's that and more. Protein is one of the three main macro-nutrients, the other two being Carbohydrates (covered last week) and Fats. Protein means "of vital importance" and this video explains why.

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 - 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)

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

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.

The Fastest Way to Lose Weight around Your Waist

Obesity is a disease that is quite alarming. Just like when we have a disease - we try hard to get cured, in the same way when we have unwanted fat accumulation in the body, it requires treatment. Fat can build up quite fast in a particular body part or all over, and it all depends on the body type. Hence, treatments should vary. Variation mostly happens in the workout part keeping the basic fat reduction rules same.

It is mostly seen that the stubborn fat builds up in the waist area and it takes years to get rid of the same if steps are not taken from day one. Fat here is generally mulish, refuses to shed off without vigorous exercise regimes, as well as a healthier diet, and looks absolutely unattractive to most people. A few steps show the fastest way to lose weight around waist.

All about food and drinks:

· Whenever you feel the urge to drink something such as a Coke, drink water. Start with a full glass of water, the first thing in the morning. Spread it throughout the day. A glassful of water, 30 minutes before every meal, is the fastest way to lose weight around waist as it suppresses hunger to a certain extent.

· No matter how hectic the day is, ensure that the breakfast isn’t skipped. No excuses here. Skipping breakfast slows the rate of metabolism and that hinders weight loss. In fact, you should be eating first thing in the morning and every 2.5-3 hours as well. Of course, you want to keep the meals small and do your best to eat less carbs and fat.

· Every two and a half hours eat something so that the stomach is always feeling full. The logic behind this is, if there is a long gap between meals, then the body gets confused and turns the next available meal into fat because the body is not sure when would be the next food time. So if the stomach is full and the body is certain about the time it’ll be supplied with food, it tends to convert some amount of food into energy.

· Regular food intake should have carbohydrates, proteins and some amount of fat. Foods low in carbohydrates are primary in diets recommended for fat loss.

athough you need them to sustain energy. Do your best to get carbohydrates from fruits and vegetables early in the day, and try not to eat many after noon.

Protein is required to give the overall support to the body and fat balances the required nutrients. The fastest way to lose weight around waist requires you to have a good combination of exercise and a good diet that accommodates all three essentials together.

Twist, turn and bend:

When weight loss is primary, one thing that should be kept in mind and followed regularly is the set of exercises. To lose as much fat around the waist as possible, it is recommended to have exercises meant specifically for that area.

· Twister: A round shaped manual machine where one needs to step on, with hands parallel from ground and stretched to hold the wall in front. Now twist to see who’s at the back, without moving the hand at all. Only the body should move. The pull around the waist is the answer on how effective this workout is.

· Crunches: Lie flat on your back and fold your legs. Now with the help of your hands try to get up and touch the knee. Remember the legs will not move. Pressure should be on the tummy. When this action can be performed effortlessly, try not to fold the legs and touch the tip of your feet with your hands in the same manner you used to touch the knee. If done correctly this exercise is considered to be one of the fastest way to lose weight around waist.

There's a lot of other exercises that you can include in your routines. I prefer body weight exercises as they're better for most people and burn off fat quickly, without damaging your body. Just be consistent and work on your diet!

Article source: http://www.galoor.com/weight-loss/2018164-the-fastest-way-to-lose-weight-around-your-waist#ixzz3lK3fBwbj

How to tighten loose skin after a pregnancy

For many women tightening loose skin after pregnancy can seem like an uphill battle. If you are not sure how to go about it take a look at this video which explains the clear and simple steps you need to take to get back to your pre-pregnancy shape