Saturday, October 16, 2010

Choosing Weight Loss Menus

Whenever you begin a weight loss program, you have to decide what kind of menus weight loss you want to follow. There are millions of diets, some extravagant permitted only to consume a specific substance, such as grapefruit, and more traditional types, such as low-carb, low fat diets or low calorie diets tend to be the most logical choice .

Weight Loss Menu Example:


1 package instant oatmeal normal (water)
1 / 2 cup skim milk
1 tablespoon raisins or chopped dates
1 tablespoon muscovado (raw brown sugar) or honey. (You can use stevia or xylitol as a substitute. In that case, sweeten to taste.)
1 / 2 cup orange juice

Mid-morning Snack

1 container of yogurt-flavored low-calorie


1 cup vegetable soup in chicken broth or beef
Sandwich made with a slice of bread and 6 slices of turkey or ham into thin slices and 1 slice low-fat cheese. Top the sandwich with a slice of tomato and a teaspoon of yellow mustard.
Water, coffee or tea (Studies have shown low calorie diet drinks can cause weight gain. Water is the best option.)


2 celery stalks filled
1 tbsp. Natural Creamy Peanut Butter


1 / 4 pound of salmon served with lime seed-
1 / 2 cup steamed vegetables
1 / 2 cup wild rice

Dessert or snack at night

3 / 4 cup fruit filling poached meringue

The theory behind traditional diets is not magic. Just eat less food or food intake that produces a smaller amount of energy is converted into fat. If you're in a low-fat diet, you still need some fat in your diet to maintain body functions. The same is true for low-carb diet. Low carb does not mean "no carbohydrates." weight loss menus that are low in carbohydrates just remove the starchy vegetables and replace it with fruits and vegetables rich in nutrients but low in carbohydrates. Of course, existing on a diet that has no calories and is fasting is not recommended for any period of time.

Sunday, September 5, 2010

Start Eating Healthy To Lose Weight - Some Tips

With the many fad diets out there for saying that his "new" way of eating will help you lose weight immediately. But when I read about how they challenge people to eat, I wince. Counting carbs, counting points, counting calories - or make eating a chore, are very unhealthy, or both. Fleeing the weight reduction plans fashion-and begin to eat healthier, not just going to start losing weight, you will feel better and have more drive. Most of the people I know who have lost weight on a fad diet were hungry all the time while they were doing the diet. They were losing weight, but the lack of energy and constant hunger makes it almost definite that people will not stop the diet as soon as they have lost weight, so that the yo-yo. Here are 5 easy to follow tips to help you eat healthier and lose weight in a way that can get on with life.

Eat Healthy Step # 1 - First, Eat Your vegies

This is something my grandmother used to tell me that I could do to get the icky "" vegetables out of the way and finish the meal with a pleasant taste in my mouth. Today, I make sure I tell people about this for two reasons. First, a very practical reason. If it is complete before you are finished with your meal, you better have had vegetables and fruits rich in nutrients than anything else. Secondly, the sugars found in fruits and vegetables are broken down in digestion much faster than anything else. It is better to eat fruits and vegetables first so they are able to do so through your digestive system without obstruction. If you eat your fruits and veggies later in a food can get trapped behind the slow digestion of food and cause bloating and gas.

Step 2 Eat healthy. What is the Process

Avoid processed foods! Your body is unable to make sense of processed food. The "process" leeches typically fiber, vitamins and enzymes naturally present in the ingredients and make it appear healthier than "enriched" the element with synthetic or animal derived vitamins are not as good for the body as the original . This is the hardest of the tips like almost everything in the supermarket contains processed foods. But remember, nothing good can come from eating processed foods. read the ingredients and if there is something you can not pronounce, since the box below! do not buy it!

Eat healthier Council # 3 - Does my Brocolli Match Mashed Potatoes These?

I can still hear my mother calling, "Go and change your clothes - those that do not match" When I was young I did not care what clothes looked better together. I grabbed a sweatshirt that I liked, I liked trousers, and shoes that I liked and I wore with pride. Interestingly, the food works much the same way. There are certain foods that "match" better with others. If you are eating a food that contains sugar, make sure it is balanced with fiber to help blood sugar peaks and to aide in digestion. Your body needs vitamin D and "good fats" to make sense of, or unlock the true goodness of various types of vegetables. Often, if you're going to eat carbohydrates, the equilibrium with the protein to make you feel full longer.

Here are three steps to follow (and three more will follow in the next section) to help you begin the habit of eating better. Eat like this, it will be increasing your energy level and a decrease in weight. And while weight loss will not be as quick as some of the fad diets, it will come and you will be able to stay that way forever. For more tips to help you eat healthier and get a slimmer body, visit my website and register for a free ebook to help you start your trip.

Tuesday, August 31, 2010

Upper Body Lovin' - Part 1

A well-rounded exercise program should always include a choice of various exercises upper body that target all major muscle groups, including the chest, shoulders, back, biceps and triceps. When an exercise program includes movements for each group, the result is a great overall strength gains without the appearance of muscle imbalances.

Since the body is constantly adapting to the stress of exercise you throw at it, if you go in the gym day after day and perform the same upper body exercises of age and over, your progress is going to spoil. Instead, change your workout from time to time to ensure that your body is always responding and is continually advancing.

With each of the following descriptions of the upper body exercises, you should keep in mind that compound exercises should be performed before the isolates. Most men choose to use a rep range of 6-8 at a rate heaviest compound movements, while he meets with representatives of 8-12 weight slightly lower for isolated exercise.

Chest Exercises

Ideally, you should include two different movements for the chest in every workout. As an added plus, the compound exercises listed below will also stimulate the triceps and biceps in a smaller degree, reducing the amount of exercise necessary for the muscle groups.

Compound exercises: the bench press exercise is best known in the chest, and can be done with a barbell or dumbbells on a flat surface, pendant or decline. In addition, the dives for another compound exercise that right and let you choose between a close position, regular or wide. Finally, push-ups are a classic white every time you do not have access to a gym.

isolation exercises: Adding one or two isolated chest exercises such as pec fly in December, cable crossovers or dumbbell pullovers, completed his training trip. Be sure to really concentrate on squeezing the chest muscles only in the performance of these.

Back Exercises
Turning to the back, you want to perform an equal number as did chest exercises for this area of the upper body to make sure you balance your work in the chest.

Compound exercises: The best compound exercises for the back that allows you to build a higher total weight of any variation of the line. The rows can be performed with dumbbells, a bar, T-bar, or with the cables in a more bent-or horizontal. You can also use a wide grip, narrow grip or a reverse grip to work the biceps, along with the rear.

Other exercises can be done from behind to beat especially the lats include pull-ups (close, wide grip and reverse) and cable pull-downs. Finally, hyper extension are ideal for working the muscles of the lower back and hamstrings to call little at stake.

Warming and Cooling After a Good Ab Workout

Warming up before exercise is crucial for any sport, that also goes for a good ab workout. The warming is at least 10 minutes and is important during this period using the correct technique. Below I describe a good way to warm up for abdominal training. It is also very important to cool-down exercises after each training session.

A good warm up ensures an increase in body temperature. This promotes muscle flexibility and reduces the chance of injury. Therefore, a good warm up is very important.

A good way to warm up is 10 minutes by bike from the bike, or jogging 10 minutes. Do not force anything during heating, let your body adjust to the increased pace. After these 10 minutes is recommended to stretch the arms and legs.

Stretching exercises.
Exercise One:
Lie on your stomach.
Place your hands a few inches to your shoulders and push your upper body off the ground until your arms are fully extended and your back is bent. Make sure your thighs on the floor while you insist on this position, select the chin all the way to the ceiling Hold for 10 seconds and repeat two more this time.

Exercise 2
Sit on the floor with legs straight in front of you and your back straight. Slowly bend forward and take the ankles with both hands. Put your head between your knees and hold this position for 10 seconds and repeat this exercise twice.


Decreases heart rate
Reduce the chance of injury that can occur if you suddenly stop exercising.

Cooling techniques.
Cooling technique of the abdominal muscles.
Pull both knees toward your chest while lying on his back. Now let your knees fall to one side. Then switch to the other side and do this several times. This makes your stomach muscles remained.

Drink plenty of water when cooling is complete. This brings the fluid lost during exercise and water also helps get rid of all the bad things in your body, which is very important to cool because it helps you avoid injury, do not neglect this.

Sunday, August 29, 2010

7 Easy Steps for Weight Loss

Being overweight is something you can not be proud, as excessive weight gain can have adverse effects on the health of an individual. Nutrition is an important factor in the loss of five pounds a month. Since we're talking here only five pounds (about 1.25 pounds weight loss per week), the restriction on the amount of calories you use and the best selection of foods that contribute to increasing the body's metabolism rate are some of the positive measures that can be taken to curb weight gain. This article gives a good idea on how to lose weight by natural methods.

1. Wear sweatshirts or other warm clothes to sweat more. Sitting in a steam bath for 10 minutes to get rid of excess salt or sodium. And you could work out!

2. With the goal of a luxury rate of weight loss is too risky and unprotected, especially when their physique does not stand for you with weight loss efforts you take. It is much safer and reliable to lose less than two pounds each week. When the objectives are indulgent as this, there is a high probability that you reach your goal.

3. Most people find that is longer fuller and more satisfied by eating smaller meals and snacks throughout the day. You should consult with your doctor to see how many calories you should eat each day, but a good rule is to consume about 400-500 calories per meal and also keep snacks around 100-200 calories. Again, this depends on your sex, weight, activity level and other factors.

4. Studies have shown that many have of water each day may significantly affect body weight. The intake of 8-10 glasses of water is crucial to burn excess body fat.
Water speeds up metabolism (the process of burning food (calories) into energy needed for daily activities), which helps to reduce body weight. A dehydrated body can act as a major impediment to weight loss and slowing of metabolism. Thus, consumption of sufficient water is something you can not ignore, while lowering the weight.

5. Vegetables are good sources of fiber and water content and also that, in addition, they contain vitamins and minerals. For example, one pound package of salad vegetables that are part of only one hundred calories. Keep your body full of salad every day will help you lose 5 pounds more quickly. This is one of the best natural weight loss.

6. For the next two days you have to limit salt intake to just 500-1500-a mg daily and two teaspoons only and If you can not keep your intake low in salt. You can use spices such as garlic, ginger and black pepper as a substitute for salt and spices also help to increase your metabolism to burn fat and a good substitute for salt is a product called Nu-Salt

7. Exercises such as swimming, running and jogging, rowing and cycling proved to be beneficial to lose weight quickly. These are all cardio, which allow the body to burn calories quickly. The stubborn belly fat can also be effectively eliminated with these exercises. An intense workout that involves cardio for an hour to follow.