Friday 31 May 2019
From Fat to Fit - How to Jump - Start Your Metabolism and Get Amazing Weight Loss Results!
It's pretty amazing what we in America will do to lose weight. It's also pretty interesting to me that with all the ways that we have to shed those unwanted pounds, that we as a Nation, are more overweight than ever before. That's interesting indeed. There seems to be some sort of connection between the strategies that we use to lose weight and our ability to actually lose weight...and to actually keep it off. There are more diets plans and programs than we know what to do with, and more nutritional products and meal plans for promoting a slimmer you, but what about exercise? It's becoming very apparent to me that even after all these years of research that clearly indicates that exercise is a critical component to successful and lasting weight loss, many in society are still looking for ways (and it seems like any way possible) to avoid it.
With all of the yo-yo diets and starvation diets, along with the other wacky nutritional programs designed to "blow-torch" your fat and take off the weight in literally no time, many people have began to adopt a "here and now" approach which has promoted impatience, frustration, and eventually failure. For many people, over time this approach to weight loss has produced a battered and bruised metabolism in desperate need of a makeover in order to begin functioning at a high level once again. With a metabolism in such a compromised state, it makes sense to give it all the help it can get. If you can relate to any of what I've just written, then I would enthusiastically commend a sound exercise routine as a possible solution to those who have resisted to this point. It may actually turn out to be your best solution for more effective weight loss than you've experienced with diet alone.
How Quick Weight Loss Programs Can Sabotage Your Weight Loss
The problem that I've found with the quick weight loss diets and the low-calorie "starvation" diets is that they do not promote safe weight loss. Typically, when pounds drop off much of it is water from lean muscle tissue, and very little of it is actually what you really want to come off...and that's fat. Not only that, but in the process of losing all of this weight, we are also impacting our metabolism by not taking in the required amount of calories, and when this does not happen, our metabolism actually dips. That makes us less able to burn as many calories as we did prior to beginning the diet. I don't know about you, but that's NOT what I want happening when I'm trying to lose weight. So what happens, is the momentary elation that accompanies the weight loss, then the frustration as the pounds start to creep back until, eventually, we end up where we started (if not heavier).
Why Diet Alone May Not Provide the Weight Loss Results You Desire
As I mentioned earlier in this article, many people attempt weight loss through dietary modification lifestyle change without taking advantage of exercise as an effective tool in helping themselves reach their weight loss goal. Even when nutrition is sound, and the weight reduction plan is realistic, there is still a very important issue which many people either fail to realize or just flat out deny (most likely due to their disdain for exercise), and that is the matter of the daily calorie deficit that exercise can create beyond that of just diet alone. The typical exercise session can burn anywhere from 100 to 500 calories, and if you factor those calories with those not consumed through the daily diet, there could be a deficit far greater than through diet alone. If 250 calories were burned through exercise, and there was a reduction in calorie intake of 250 that same day, that makes for a total reduction of 500 calories for that day. When done for a full week, that would lead to a loss of one pound. That may not seem like much, but who wouldn't want to lose 4 pounds in a month and have it stay off? This is not to mention the fact that the same formula could be applied every month thereafter. I hope you're able to see the possibilities. Lastly, for those who might prefer the "no exercise" approach, consider that when exercise is a regular part of your program, you'll be able to eat more and not have to worry as much about gaining weight. That sounds great to me. Sign me up!
How to Jump-Start Your Metabolism So You Can Experience More Effective Weight Loss
More effective weight loss typically results when quality nutrition and weight management strategies are combined with a sound exercise program. As a quick recommendation which I sincerely hope you follow, steer very clear of the quick weight loss diets. They are a recipe for disaster. As a way to do this, it's important that you think of your weight loss as a process that will continue for as long as you are alive. Too many people want quick results, but fail to consider the long-term. That will surely lead to frustration, discouragement, and eventually, failure. As another very important recommendation, focus on improving your nutrition gradually...over time. Too many dieters have adopted the "Cold Turkey" approach to their nutrition which works maybe slightly better than quitting smoking cold turkey.
One most critical recommendation that I believe will be the absolute KEY to jump-starting your metabolism and producing more effective weight loss is to immediately incorporate regular exercise into your weekly routine. Does it need to be everyday? Absolutely not! You can see great results with just 2-3 days per week, and amazing results with more days per week. Make sure that your routine includes cardiovascular exercises such as walking, cycling, swimming, or other activities that you enjoy. As importantly, be sure that there is some form of resistance training in your routine. Exercises such as push-ups, pull-ups, circuit training, and calisthenics work wonders for jump-starting your metabolism and providing you the results that you've always dreamed of. Lastly, consistency is paramount. Nothing good happens with sporadic and lackluster effort. Be sure to give your best and you will reap the great reward of successful weight loss that lasts a lifetime.
By applying what you've learned in this article, you will not only understand how to jump-start your metabolism and experience the kind of resultsthat you've always dreamed of. You will also understand why diet alone may not provide the results you want with your efforts. Lastly, you will see more clearly why the quick weight loss diets and programs just will not cut it when used as strategies. It is my sincere hope that the recommendations that I provide in this article will provide you a foundation for amazing weight loss success.
Sheril Burrage owns 2 Good Health, LLC., a Health and Wellness company located in Northeast Georgia. She is devoted to helping women of all ages to overcome poor body image and improve their lives through highly effective motivational, weight loss, nutritional, and exercise strategies. Visit her Blog Site, Your Future Figure for free resources, tips, and strategies for reaching your personal weight loss goals.
Click to read a related article from Sheril Burrage on how you can Jump Start Your Metabolism [http://yourfuturefigure.com/?p=384] and shed those unwanted pounds.
If you'd like to get a copy of her Free Tell-All Weight Loss Report exposing the 60-billion a year weight loss industry click to get your free copy of Weight Loss Success Secrets [http://www.futurefigure.com] today and take the first step to a dramatically changed life.
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Thursday 30 May 2019
Choosing the Best Weight Loss and Exercise Program for You
When trying to lose weight, choosing the right weight loss program can be confusing and even frustrating for most people. Of course, everyone is different and every weight loss program is unique. Choosing the right one for you is a personal choice that only comes from careful research of the many programs and diets available in the marketplace.
Some people, fortunately, are able lose weight on their own. But this is more the exception than the rule. Others are more successful when they experience the structure, accountability and support of a diet or exercise program that is supervised by a fitness professional such as a Certified Personal Trainer.
There are so many weight loss programs out there today, it can be difficult and confusing to choose the right one. If you are online like most people are these days, the list of diets and programs is endless, and the pros and cons of each are buried in hype and sales copy. So how do you choose?
First of all, finding a realistic plan that you can follow for a long period of time is crucial. A common problem in weight loss is that it is often short-term or temporary. People lose weight but cannot keep it off and continue the bouncing game of fluctuating weight gain and loss, which can slow down metabolism, decrease muscle and tone, and make it even harder to maintain or lose weight over a longer period of time.
Second, it must be a plan that incorporates both diet AND exercise. Merely changing the way you eat is not enough. And a weight loss program that includes exercise does require a commitment and will take time out of your schedule to devote to your weight loss program. It's hard to stay on a routine when you are busy at work and caring for the kids. It doesn't leave much time for you. But finding the time to incorporate cardiovascular exercise and resistance training is important, if you want to maintain a healthy weight loss, and preserve the muscle tone and aesthetic look of your body.
Third, it is important to make sure that you have a good support system and work with someone with a great deal of expertise in fitness and nutrition. Working with a personal trainer (and not just any trainer, but a Certified Personal Trainer with credentials, experience and references) can make all the difference in whether or not you will be successful with weight loss.
When choosing the program or the trainer, make sure the staff consists of qualified fitness professionals and health professionals such as registered dietitians, medical doctors, and exercise physiologists or personal trainers, or at least have access to those should you need them.
Whatever the program you decide it should be a slow and steady weight loss program. Don't fall for programs offering easy, fast weight loss, because although we are seeking weight loss, the TRUE goal is not weight loss, but FAT LOSS. And a lot of programs will deliver weight loss, but at the expense of losing valuable muscle instead of fat. So seek out fat loss programs - not just weight loss programs.
Another factor to consider when choosing a program is to make sure that expectations are clear - right from the beginning. When inquiring about any commercial weight loss program, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods. How often will you meet with a personal trainer? Will you be doing personal training 2 days a week? 3 days a week?
And how long will your personal training sessions be? 30 minute and 60 minute sessions are the norm in the personal training industry - but be sure to ask. Don't assume that a "session" is the same everywhere. A lot of inexpensive personal training programs that are more affordable consist of 30 minute sessions, which can be an adequate amount of time to get a quality workout, if you have a well qualified and experienced personal trainer.
And if that's what you want - great. But if you really want an entire hour long personal training session with a trainer to cover nutrition, diet and stretching, for example, be sure that what you are being sold is a full hour; not just a half hour session.
If you plan to lose more than 15 pounds to 20 pounds, have any health problems, such as diabetes, your doctor should evaluate you before you start a weight loss program. Your doctor may even suggest some specific weight loss programs that would be good for you.
Being overweight is too often viewed as a temporary problem that can be treated for a few months with a diet. But as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight loss program must address the long-term approach of diet AND exercise, or else the program is largely a waste of money and effort.
To lose weight and maintain the weight loss it's really a mindset for most. It's a new way of thinking. Do you eat to live or do you live to eat? Think about it.
By choosing smart and working with a qualified personal trainer or other medical or health professional to guide you in your weight loss journey, you can lose weight safely, effectively, and keep it off for life.
Life Coach and Author Jana Beutler Holland, M.Ed., is a former English Teacher, Therapist, and Juvenile Probation Officer. After years of working in the fields of Education and Law Enforcement, Jana's interest in helping delinquent youths led naturally into a graduate program in Counseling. She received a Masters in Educational Psychology with an emphasis in Counseling in 2001. She is a National Board Certified Counselor, and is 2005 President of the Adlerian Society of Arizona (an affiliate of the North American Society of Adlerian Psychology).
She is founder and Director of Life in Motion Coaching, a company providing life coaching, health, fitness, and wellness coaching. She and her husband own SWAT (Strength Wellness Athletic Training), a personal fitness training company in Tucson, Arizona.
Jana uses her expertise and experience in education and counseling by specializing in life and lifestyle coaching for clients needing guidance and accountability in reaching personal, professional, and/or or fitness and weight loss goals. Visit her blog at http://www.swatfitness.com/swatguy or visit the SWAT Personal Training Tucson website at http://www.swatfitness.com
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Wednesday 29 May 2019
Discover How a Quick Weight Loss Can Be a Healthy Weight Loss - Phase III
We left off with my last article of "Discover How a Quick Weight Loss Can Be a Healthy Weight Loss - Phase II". In review, you learned how to exercise regularly in order to ensure that your healthy weight loss is also a quick weight loss. Now, we are on to Phase III of your healthy weight loss and quick weight loss journey. What is the third and final fitness tuning path that I must pursue after you have adopted a complete and healthy diet and a regular workout routine? What is the last and final path towards your healthy weight loss and quick weight loss?
Phase III of your healthy weight loss and quick weight loss journey is your intake of fluids. Ok, stop the presses! You mean that what I drink actually matters when it comes to a healthy weight loss and quick weight loss? The answer is yes, big time! Everyone knows that you must hydrate yourself in order to survive. In fact, everyone knows that you can die of dehydration sooner than you can die of hunger. So, the fluids that you put into you body are extremely important when it comes to the success of your healthy weight loss and quick weight loss journey. In fact, fluid intake is critical upon the success or failure of your healthy weight loss and quick weight loss endeavor.
Water is the first key liquid in your healthy weight loss and quick weight loss journey's success. Water is extremely important when it comes to your body. First of all, you body is 80% water. Without a constant intake of water, your body would eventually start shutting down until you died. So, we take water pretty seriously when it comes to a healthy weight loss and quick weight loss. Water hydrates your body, is used to flush toxins from your system, and keeps your lungs moist during cardiovascular activity. It is recommended to take in 8 - 10 8oz. glasses of water per day, and I recommend that you start doing so. Your body must have plenty of water to do its part in achieving a healthy weight loss and quick weight loss. Take a large water bottle and a cup with you to work. When the water bottle is empty, then refill it. Having the water present will encourage you to drink it more often. Your body will thank you for it by flushing out the toxins from your system that can actually impede upon the success of your healthy weight loss and quick weight loss journey.
Coffee and soda must be eliminated from your diet to succeed in your healthy weight loss and quick weight loss journey. Soda should only be had occasionally as a reward for your hard work. For me, I have a soda when I have pizza, and that is about it. Your healthy weight loss and quick weight loss is dependent upon a minimum amount of caffeine intake, and increased water intake when drinking caffeine. Caffeine is a diuretic, and will actually pull the water from your body. This is extremely bad when it comes to your body operating at top efficiency while you're exercising. Believe me, you will feel the difference! I will treat myself to the occasional energy drink in replacement of my afternoon snack mentioned in Phase I. However, your journey towards a healthy weight loss and quick weight loss will be an unpleasant one with too much caffeine intake.
Green tea is the best and highest recommended caffeinated beverage that you can have for your healthy weight loss and quick weight loss journey. Most of them are even decaffeinated! I would recommend that you have 3 - 4 cups of hot green tea per day. Studies have shown an increase in energy levels and metabolisms for subjects who took in certain quantities of green tea on a daily basis, which also resulted in reduction of body fat content. The study showed that for positive results, 3 cups per day were necessary for a 156 lb. subject. (More information on the health benefits of green tea will be made available to members of my website listed below.) However, in relation to your healthy weight loss and quick weight loss journey, you have just found your replacement for coffee!
For those of you that want something more to drink during your healthy weight loss and quick weight loss journey... When it comes to fitness tuning, you want to choose wisely about what you put into your body, and not base your decision upon taste alone. Unfortunately, the majority of people base their beverage choices on taste and usually upon it being a sweet taste, which means too much sugar. However, there are a few key beverages that can give you some flavor variety, as well as give you a healthy weight loss and quick weight loss boost as well!
POM Wonderful 100% Pomegranate Juice - Packed with cancer fighting anti-oxidants, and was rated as the top source of anti-oxidants of all beverages on the market.
Vitamin A & D Organic Milk & Organic Soymilk with Calcium - Fatty acids, calcium, Vitamin A & D, as well as isoflavones and protein with the soymilk, give you more health benefits than you can shake a stick at.
Tropicana Essentials Fiber, Heart, & Antioxidant Advantage - Packed with Vitamin C, the Essentials line of Tropicana orange juice offers a wide variety of health benefits tailored for your specific needs.
Sobe No Fear (Sugar Free) - I have found this to be the best of the energy drinks on the market for me. I don't drink them every day, but they serve well on a jam-packed day of 10+ hours of work followed by time at the gym. (Remember: drink extra water when drinking caffeine!)
Gatorade Performance Series & Propel Fitness Water - Jam packed with electrolytes, I try to drink the Performance Series an hour before my workout, and follow my workout with a Propel Fitness Water.
Changing the quality of fluids taken into your body each day is the final path toward your healthy weight loss and quick weight loss journey. You now have at your disposal the three phases to your healthy weight loss and quick weight loss success. Ensure that you adhere to the promise that you have made to yourself, and ensure that you follow all three paths. Your success in your healthy weight loss and quick weight loss journey is dependent upon you and you alone. Further information will be distributed to members of my free membership site listed below. You will gain access to fitness tuning nutrition, dieting, and fitness information, including information relating to all three phases of your healthy weight loss and quick weight loss journey. So, embark on your journey and lead the way to your healthy weight loss and quick weight loss success!
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Tuesday 28 May 2019
Discover How a Quick Weight Loss Can Be a Healthy Weight Loss - Phase II
We left off with my last article of "Discover How a Quick Weight Loss Can Be a Healthy Weight Loss - Phase I". As a recap, you learned how you should adjust your diet to ensure that your healthy weight loss is also a quick weight loss. Now, we are on to Phase II of your healthy weight loss and quick weight loss journey. So, what is the next fitness tuning path that I must pursue after you have adopted a complete and healthy diet?
Phase II of your healthy weight loss and quick weight loss journey is exercise. Now that you have adopted a complete and healthy diet, and your body has all of the vitamins, minerals, carbohydrates and proteins that it is supposed to, it is time to put all of that good work to use! Exercise is the next key ingredient to the amazing recipe of your healthy weight loss and quick weight loss. Not only must you exercise, but you must do so intelligently. There is no need for you to try to kill yourself in the beginning. Instead, it is better for you to take baby steps and to work yourself up to advanced workout routines. The road to a healthy weight loss and quick weight loss will only be as bumpy as you choose to make it!
Start you healthy weight loss and quick weight loss workouts slowly. That means that you should work yourself up to doing advanced workouts. My working out started with cardiovascular activity, and body training. I would suggest that you do the same. Body training will consist of using your own body weight to train your muscles. This means that you do push-ups, sit-ups & crunches, pull-ups, squats, lunges, dips, reverse crunches, calf-raises, and flutter kicks. These are excellent exercises to start Phase II of your healthy weight loss and quick weight loss, and builds up your muscles' endurance. Do as many minutes of cardiovascular exercise that you can, following the completion of your body training exercises. Start yourself at ten minutes and work your way up to thirty minutes. This is the preparation step necessary for a successful Phase II of your healthy weight loss and quick weight loss.
The next step of your healthy weight loss and quick weight loss is to move your fitness tuning efforts into the gym. Once you are able to pump out your body training exercises like a professional, then you are ready for weight and resistance training. Depending upon your body type and desire for body type, the method of gym training for your healthy weight loss and quick weight loss journey differs. To plainly put it, if you want to put on muscle size and increase strength, you will use more weight with fewer repetitions; if you are solely concerned about core strength and toning your body, then you will use less weight and more repetitions. Deciding upon what body type you want is the easiest part of a healthy weight loss and quick weight loss journey. With either method, use the pyramid set structure. This means to increase your weight with each set of the exercise, and complete 3 sets per exercise. Refer to my fitness tuning website, listed below, if further information is needed regarding healthy weight loss and quick weight loss exercises or exercise techniques.
During Phase II of your healthy weight loss and quick weight loss journey, remember to use your head. When you are starting a new exercise for the first time, use an extremely light weight. Not only will this ensure that you don't injure yourself doing the exercise, but it will also allow you to use proper form for the exercise from the very beginning. Achieving a healthy weight loss and quick weight loss is impossible if you injure yourself in the gym. In fact, a gym injury can set your healthy weight loss and quick weight loss exercise program back weeks, even months. Remember, if you can't do ten repetitions of your third set of an exercise, that's OK as well. As long as you can do ten repetitions of the first two sets of the exercise, then eventually your strength will build enough for you to do ten repetitions of the third exercise. This is the fitness tuning method of Phase II of your healthy weight loss and a quick weight loss, and has been working for fitness enthusiasts for years.
The gym portion of your healthy weight loss and quick weight loss is simple. You do three exercises per muscle group, and do two muscle groups per day. This means you can do chest and triceps the first day, back and biceps the second day, and legs and shoulders the third day. Finish your exercise routines off on those three days with twenty or thirty minutes of cardiovascular exercise. On the fourth day, do only abdominal exercises, unless you are working your abdominal muscles on the other three days along with the other muscle groups. If this is the case, then the fourth day is a complete day of rest. In order to be completely successful in your healthy weight loss and quick weight loss journey, you must give your body time to recuperate. You are giving your body the nutrients that it needs to recuperate from your healthy weight loss and quick weight loss efforts, but the last ingredient is rest.
By utilizing these exercise methods and techniques, you will ensure success in Phase II of your healthy weight loss and quick weight loss journey. Once you have mastered the gym routines listed above, then you are ready for more advanced training methods. You are able to find out more information on all of the fitness tuning training techniques for a healthy weight loss and quick weight loss program listed in this article, as well as more advanced training methods, by clicking on my website's link below. You can join my free membership website, and gain access to all of the nutrition, dieting, and fitness information that I send to all of my members. You will also be able to build the workout routine that is best for you, and ensure your success in Phase II of your healthy weight loss and quick weight loss journey today!
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Monday 27 May 2019
Discover How a Quick Weight Loss Can Be a Healthy Weight Loss-Phase I
How can a quick weight loss also be a healthy weight loss? Truthfully, if this is the thought on your mind, you are miles ahead of the majority of people interested in weight loss today. In fact, the true thought that the majority of weight loss seeker are having is, "How can I have a quick weight loss?" There is no mention of a healthy weight loss at all! The problem is that everyone wants the results, but doesn't care about what they have to do to get there. More importantly, they don't care about the long term negative affects that will follow their quick weight loss. In order to achieve your healthy weight loss and for it to also be a quick weight loss, you must make some fitness tuning changes to your body.
Now that we've identified that your mind should be on how a quick weight loss must also be a healthy weight loss, let's get you there! We are going to address several things regarding your life and how you live it. I will give you the paths that you need to take in order for you to get to a healthy weight loss. Then you will need to go down those paths, one at a time. How well and how dedicated you are to accomplishing the completion of those paths will determine whether or not you have a quick weight loss. I will give you the tools to make a healthy weight loss also be a quick weight loss, but you must use them, and use them properly, for your healthy weight loss and quick weight loss to occur.
Step one, to achieve your healthy weight loss and quick weight loss, will be to make some changes to your diet. You must, and must want to, start with your diet. If you are a person that has a minimal or non-existent amount of exercise done each week, then trying to tackle that step first can be disastrous. If you run into the gym, before you correct your dieting deficiencies, you will feel a great deal of fatigue during exercise, and possibly faintness, dizziness, and extended muscle soreness and fatigue afterwards. To begin your stepping into a healthy weight loss and quick weight loss, you must first begin with giving your body the nutrients that it needs. Otherwise, your quest towards a healthy weight loss and quick weight loss will be that much more difficult, not to mention less enjoyable!
The dieting change to begin your healthy weight loss and quick weight loss journey is your daily food intake. You should have three meals a day, each containing a carbohydrate, a fruit or vegetable, and a protein. These items must also be evenly proportioned for each meal. You should get plenty of whole grains in your diet, so make sure that your carbohydrate sources are whole grain as often as possible. Ensure that you also get plenty of good cholesterol in order to keep your cholesterol level under control. This means that you should be eating a variety of nuts, eggs, and fish and including olive oil in your diet. In fact, I would recommend at least one meal a day which contains some kind of fish. Not only is it a good source of protein, but the Omega-3 oils that are contained in fattier fishes such as salmon and mackerel are essential for a healthy weight loss and quick weight loss, as well as healthy living.
Some fitness tuning suggestions for your healthy weight loss and quick weight loss diet.In the morning, I start my day with a fruit, a bowl of oatmeal and some bacon or sausage, followed by a multivitamin. For lunch you should also plan your lunch to contain a protein source, a carbohydrate, and a vegetable. I only have fruit with my meal in the morning, due to the fact that the sugar will help you to start your day by giving you the energy that you need. Vegetables contain more vitamins and minerals than fruit and therefore must be of higher concentration in your diet. My dinner always contains a meat, pasta or potatoes, and a steamed vegetable or salad. The fiber from the fruits and vegetables will slow down the absorption of the carbohydrates into your body, and will allow you to burn off absorbed carbohydrates before they can be stored as fat. By following these diet guidelines, your healthy weight loss will become a quick weight loss as well. Plus, you will have the energy to begin the next path towards your healthy weight loss and quick weight loss journey that will be found in Phase II.
Believe it or not, your healthy weight loss and quick weight loss plan involves snacks! In order to ensure that you are supporting your body's needs for Phase II of your healthy weight loss and quick weight loss journey, you must have two between-meal snacks. I continually use protein bars and protein shakes as my between-meal snack. However, I have also been known to use trail-mix that contains more nuts than fruits. Your goal is to ensure that your body is getting all of the proteins that it needs to support Phase II of your healthy weight loss and quick weight loss plan. If you should ever feel a craving for something sweet, then have a piece of fruit. Some fruits have more sugars than others, such as bananas, grapes, pineapples, raisins, and mangos, and should be eaten sparingly. These are the desserts that will help to lead to your healthy weight loss and quick weight loss, not to mention a healthier you.
You have now completed Phase I of your journey towards your healthy weight loss and quick weight loss. You have started your fitness tuning process by ensuring that the foods that you take into your body are healthy and contain all of the elements needed for your body's healthy lifestyle. I will be following this article with Phase II of your healthy weight loss and quick weight loss journey, but you will be able to get more information regarding proper dieting and the benefits from doing so by clicking on my fitness tuning website's link below. You will be able to join my free membership website, and gain access to all of the nutrition, dieting, and fitness information that I share with all of my members from week to week. Begin Phase I of your healthy weight loss and quick weight loss journey today, and you will soon lead yourself to the results that you desire.
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Sunday 26 May 2019
The Only Reason We Are Over Weight Is Because We Overeat
If you have been following me for a while you would know that I always describe "Natural Eating" as being not about what you eat but how you eat. Today I wanted to discuss why we eat and why so many people are overweight.
In my opinion the only reason we are overweight is because we overeat. We overeat because we are eating for the wrong reasons. The only time our body actually wants food is when it is hungry. Most people have lost the ability to know whether they are physically hungry or emotionally.
The reasons we eat other than for physical nourishment are:
· Emotional reasons, ie: boredom, loneliness, anger, sadness, stress, depression or disappointment.
· To keep our emotions inside ourselves instead of facing them.
· Cultural traditions
· Eating food when not hungry so as not to offend anyone.
· Have been taught not to waste food so eat everything on our plate even when we have had enough
· To reward ourselves
· Knowing that we are likely to be hungry somewhere where it is inappropriate to eat, so eat beforehand even when not hungry.
· We are not "allowed" a certain food so end up bingeing on it when our will power finally gives in.
· Sneak eating so people don't see us eating something we "shouldn't" eat, ie: in the car or wait until family members go out.
· We have just eaten something we didn't really want and although physically full we are not emotionally satisfied, so continue eating.
What happens in all these situations is that we end up feeling disappointed, uncomfortable and guilty as our body doesn't want food, it wants something else.
Our body gives us signals all the time, but unfortunately a lot of us have used food to deal with them. Often we need, rest, sleep, stimulation, love, fresh air or hydration but we reach for food out of habit.
There are lots of tips and strategies to politely decline if we are not hungry or have had enough. The two key things in all this are to be aware of what our body is telling us and then be prepared.
When I show someone how to eat naturally I am showing them how to reconnect with their body's natural instincts of hunger and satisfaction. This enables them to eat only when they are physically hungry and find other positive empowering things to satisfy the emotional hunger.
I am a wife and mother who has recovered from 20 years of food and weight related issues. I used to binge on food uncontrollably and then exercise excessively to get rid of it. After being diagnosed with depression and bulimia in 1996 I was introduced to Natural Eating. This enabled me to tap in to my natural instincts of hunger and satisfaction to develop a healthy relationship with food.
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Saturday 25 May 2019
Healthy Eating - Simple Tips To Improve Your Digestive System
Are you suffering from gas? Bloating? Constipation? Stomach upset? Gastrointestinal issues are all too common and unfortunately can get you down. Luckily, there are some simple tips you can use to help get your digestive system in better order and help you feel well again.
The digestive system is a group of organs working together to convert food into energy and essential nutrients and feeds the whole body.
Let us look at what these tips are so you can begin to implement them in your day...
1. Add A Probiotic. Perhaps the single best thing you can do to help improve your digestive system is to add a probiotic to the picture. Probiotics are great for helping to not only enhance the digestive process but also strengthen your immune system.
Most people are not getting sufficient levels of probiotics in their eating plan, so adding one is a super fire way to change that.
2. Sip Warm Water. You might also consider sipping a glass of warm water during your meal. Sipping water while eating can help your digestive system relax a little and will also assist with the breakdown of the food you eat.
Don't drink too much water though: too much may make digestion difficult, and this could leave you feeling bloated.
3. Stress Less. Stress is one of the worst things you could do if you hope to keep your digestive system feeling its best. When you are stressed, the sympathetic nervous system is ruling over your body. When your body is trying to digest food, the parasympathetic system is the one that needs to be in control.
Both systems cannot be working at the same time consequently this creates strain over your entire body. So before you eat your next meal, consider doing some deep breathing to calm yourself down.
4. Eat Slowly. Slowly chewing your food is also a good trick to help give your digestive system a boost. Your digestive system can only handle so much food at a time, so if you attempt to gulp your meal, you are going to feel the effects shortly after you finally do stop eating.
Eating slowly gives you the chance to listen to your body's internal signals on when it is time to stop eating, so this might also help you lose weight.
5. Chew Your Food. Finally, it should go without saying but make sure you chew your food thoroughly. Too many people rush when they eat and only chew their food partway. As this is the first step in the digestion process, the more you break food down, the less work it will be for the rest of your digestive system.
Take a little extra time and chew your food; you will be doing your body a big favor. Keep these tips in mind and put those digestive problems behind you.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
Friday 24 May 2019
Don't Go Through Life Quitting
Quitting is easy though we rarely achieve anything when we abandon our goals. Knowing that, take a moment to reflect on something you're contemplating giving up on right now. It may be career related, health or otherwise. Why do you want to give up? Is it the only way? Have you considered other options? Once you've had a moment to reflect on it, think about why you undertook the goal in the first place. It might be that having a passion or purpose makes it harder to quit because of the emotional investment required to achieve it. Sometimes, we undertake goals we don't resonate with but fill a void in our life. Pursuing a goal or a dream ought to provide us with a sense of value and meaning in our lives, otherwise we're less likely to see it through. Does this make sense, insofar as being committed to the goal instead of wishing for something better to come along?
To go through life quitting weakens our character and erodes our self-esteem since we become habituated to taking the easy way out. As you know, life is not meant to be a bed of roses, nor is it riddled with pain and suffering. When we make choices aligned with our core values and highest intent, we are likely to pursue actions aligned with them. Sometimes, chasing after a goal or dream means toiling away in the trenches, for months, if not years with no respite. Occasionally, it requires walking away from situations that no longer serve us or our core purpose. This is difficult because there are no assurances we're making the right choice. The one measure we have is whether it feels right. Our emotions become our barometer if we're in it for the right reasons.
To achieve anything substantial requires hard work, determination and a resolute will to overcome the obstacles and challenges that lay ahead. It requires facing our demons and wrestling with them repeatedly. It involves revisiting the past and dredging up baggage we thought we once healed. I don't believe life has a timeline for us because sometimes we must gain knowledge, wisdom and understanding which cannot be rushed. Just as a flower blooms at the right time, so do the fruits of our labour when the conditions are right. To quit means to throw away the time and energy invested pursuing a goal. What I'm saying is: We mustn't allow difficult moments to define whether we will achieve our goals and dreams. This is the advice echoed by the American psychologist and author Angela Duckworth who writes in her bestselling book Grit: The Power of Passion and Perseverance: "Many of us, it seems, quit what we start far too early and far too often. Even more than the effort a gritty person puts in on a single day, what matters is that they wake up the next day, and the next, ready to get on that treadmill and keep going."
Nothing Substantial Comes Easily
Invariably, we will face difficult moments and make tough decisions anyway, so we might as well be doing it pursuing our passions and aspirations. How does this idea appeal to you? Can you see how sticking with something long term can be a great benefit to you? It's worth rendering a caveat here that sometimes we ought to quit when things are not working out. I don't intend the advice in this article to mean you mustn't ever give up. The message is simple: if you are passionate about something and you want it, find a way to get it and let go of why you can't have it.
In this wicked world of illusion, sometimes miracles can happen overnight. Life works in mysterious ways and when least expected. Circumstances can fall into place only if we labour and toil away at our respective goal. Nothing substantial comes easily and if it does, it is likely to slip from our hands just as quickly. For example, if you're in a relationship that has run its course, your only option may be to walk away from it, but what about investing the time and energy to work it out? Might it be in your best interest to keep trying before you quit? I don't have the answers and neither will you until you embark on the hard work which can be tiresome and plain ugly. The hard work is not cut out for everyone and this is why many people quit ahead of time. Decide on what you want for your life and create the structure and foundation for it to rest on. Do everything in your power to complete the task, the goal or dream and then if you want to give up, at least you will have a compelling reason to do so.
Thursday 23 May 2019
Restore Passion For Your Life
When was the last time you felt truly passionate about something? Felt good, right? And so it should! Good thing is, you can learn how to restore passion for your life.
Passion is most evident when body, mind and spirit work together to create, articulate or manifest feelings, ideas and values. Passion is ignited when all of you work together. It is the presence of your soul combined with the totality of all you've experienced, and it empowers to live at optimal levels.
Passion your natural state. When what you do is in alignment with who you are, it increases your energy. Passion is like water flowing along its natural riverbed, gaining momentum from its course - unlike many work environments, where it feels more like trying to force water up and over a mountain!
Passion creates resilience. It enables you to overcome obstacles and to look beyond current setbacks to the infinite potential that's yours to claim. The passionate soul discovers nuggets of potential in every situation.
Passion transfers vibrant energy to every person or situation it touches. You can't fake it. Anyone can spot a phony by sensing lack of authenticity and depth in their actions.
And yet, many people run from passion because they're afraid of being burned. They hang on to the pain of betrayed trust and misplaced confidences as a reminder to dampen their own passion, lest they be hurt again. Perhaps they held the bucket for soulless greed and overzealous egos disguised as passion. Consequently, they're afraid of taking the risk to live life fully, openly and passionately. They may have even vowed to never go there again.
Instead, they opt for a more predictable, monochromatic existence. Rather than taking exploring the endless possibilities of life, they insist on hiding inside a safety bubble; giving up on adventure to exist in a sanitary, colorless world where nothing new happens.
What they really need is to restore their passion!
If you want a juicy life, you need to open your heart and mind to the multidimensional experience of passionate living every day.
Can you imagine how much more meaningful our roles as parents, lovers, business owners, employees, teachers and leaders would be if all our actions were predicated on our true passion? There is no limit to how far your influence can reach! To tap into your potential, you must engage life with passion. By bringing passion to what you do, you express every aspect of your creative being.
Here's the secret to living a passionate life: Never try to throttle down your passion for fear of what might show up! You cannot selectively suppress some part of your being without also suppressing the rest of your energy. When you suppress your passion, you also suppress your Life Force.
Truth is, every activity you engage in expresses the whole of you - much like one part of a hologram reflects the whole in its entirety. Even if you pick a narrow skill like running a marathon or cooking, your whole sense of self is expressed through that activity when doing it with passion.
When living from your passion, you bring your entire identity to the party, not just an isolated part. This may sound daunting, but actually it's the most natural way to approach anything.
When you hold some part of yourself back, you deny it exposure to life; you repress its energy and keep it from learning what it needs to know. Imagine a baby who wants to learn how to walk but has these reservations:
- I don't want to look bad.
- I don't want to fall down.
- I don't want to fail.
- I don't want to expend all my energy.
- I don't want any pain.
- I don't want to suffer.
The minute a situation arises, all the negatives around that situation will arise in the mind along with all the possibilities. The key is that you have a choice about which to focus on!
When you choose to focus on negatives, you yield to subconscious fear to shut out understanding. Do that often enough and you become a victim, subject to bewildering fears that can threaten to overwhelm you. These fears aren't coming from blind fate or misfortune; they simply represent holes in your awareness, the places where you haven't dared to look yet.
To break free from such self-limiting behavior, try looking at an issue that has kept you from totally engaging in life. For instance, if you are worried about what others may think of your effort, then that is the issue you need to challenge!
When I launched out into a solo practice, well-intended friends questioned whether I would make it in a highly demanding field. I chose not to listen to the voices of apprehension; instead, I redoubled my efforts because my passion is to help people.
At the time, it was the scariest, riskiest, most challenging thing I could think of doing with my life. It was also the one thing that kept me dreaming and working against all odds. Today, I can look back at decades of amazing outcomes and success.
Choosing to follow my passion took me to the edge of my comfort zone and stretched me in every way possible. It also brought growth, joy and fulfillment into every area of my life. I wouldn't trade what I'm doing for the world, because I get to use my innate gifts daily. I love living in alignment with my purpose and my passion!
What is that one, wild dream you have buried deep within? Is it time to let it emerge into the light where you can nourish it into a passionate path to fulfillment? How will you know unless you try?
You can restore passion for your life.
Start voicing your inner dreams and passions. Face down your fears, and treat your dreams like tender threads of gold, for they are every bit as precious. They form the fabric that fabulous lives are woven from!
Article Source: https://EzineArticles.com/expert/Ada_Porat/22141
Wednesday 22 May 2019
Sleep Deprivation and Weight Gain
Sleep needs vary across ages and are especially impacted by lifestyle and health. Researchers cannot pinpoint an exact amount of sleep need by people at different ages. However, sleep requirements vary from person to person even in the same age group.
There is a big difference between the amount of sleep one can get by on and the amount one needs to function optimally. For instance, if one is able to operate on six or seven hours of sleep doesn't mean one wouldn't feel a lot better and get more done if one spends an extra hour or two in bed.
The new recommendations of the daily sleep requirements for adults by the National Sleep Foundation include:
- Younger adults (18-25) - Sleep range is 7-9 hours
- Adults (26-64) - Sleep range is 7-9 hours
- Older adults (65+) - Sleep range is 7-8 hours
Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in how little sleep is needed to be considered sleep-deprived. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.
Science has linked sleep deprivation with all kinds of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.
The following mechanisms have been found to underlie the link between sleep deprivation and weight gain -
Increase in ghrelin level -
In a research published in the Journal of Sleep Research in Sep. 2008, it has been found that a single night of sleep deprivation increases ghrelin levels and feelings of hunger in normalâ€weight healthy men, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.
Ghrelin is a hormone produced in the gut and is often termed the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.
Interference in carbohydrate metabolism -
Sleep deprivation interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. In one experiment, scientists disrupted participants sleep just enough to keep them from entering deep sleep but not enough to fully wake them. After these nights of deep-sleep deprivation, the subjects' insulin sensitivity and glucose tolerance went down by 25 percent.
Reduction in growth hormone -
Sleep deprivation reduces levels of growth hormone - a protein that helps regulate the body's proportions of fat and muscle. Experts estimate that as much as 75 percent of human growth hormone is released during sleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.
Increase in cravings for high-calorie junk food -
Sleep deprivation even for one night creates pronounced changes in the way our brain responds to high-calorie junk foods. On days, when people don't have proper sleep, fattening foods like potato chips and sweets stimulates stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain, where consequences are weighed and rational decisions are made.
Increase in cortisol -
Researchers have found that sleep deprivation increases the level of cortisol hormone and other markers of inflammation.
Decrease in resting metabolic rate -
There is evidence indicating that sleep deprivation may lower the resting metabolic rate of the body. It is the number of calories our body burns when we're completely at rest. It's affected by age, weight, height, sex and muscle mass. This needs further validation but one contributing factor seems to be that poor sleep may cause muscle loss.
The bottom line -
Besides, eating right and exercising regularly, getting quality sleep is an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.
Article Source: https://EzineArticles.com/expert/Dr._Pran_Rangan/2322082
Article Source: http://EzineArticles.com/10115496
Tuesday 21 May 2019
FAQs On Back Training
Answers To Frequently Asked Questions On Building A Broader Back
How would you define your back training? If you've been pushing the weights for a while, you've probably discovered that certain bodyparts are rather stubborn. (How about a show of hands for those who want trade-ins on their calves?) Surprisingly, the back usually falls in this category for many people, but rarely does it get the full attention it deserves.
How would you define your back training? If you've been pushing the weights for a while, you've probably discovered that certain bodyparts are rather stubborn. (How about a show of hands for those who want trade-ins on their calves?) Surprisingly, the back usually falls in this category for many people, but rarely does it get the full attention it deserves.
To the discerning eye, your back can either close the deal or seal your fate when it comes to having the total package. Think about it: without flaring lats, you can't achieve the desired V-shape. Your back also supports much of training, providing the strong stabilisation required for all types of shoulder, chest and arm movements.
Yet the back isn't an easy thing to prod, requiring a consistent, multi-pronged approach to hit the various areas, from the erectors in your lower back to your mid-back muscles and outer lats. They all need to be addressed if you want that full-blown, complete package of dense, symmetrical, inter-twining fibre.
Whether you're a determined beginner who's eager to develop solid training habits or a weathered veteran looking to get your back on track, you probably have numerous questions on this sometimes enigmatic muscle group. Should I do behind-neck pull-downs? Should I concentrate on barbell or dumbbell rows? Is there really a difference wide- and narrow-grip rowing movements? Read on for the complete story.
Q: Should a beginner use pulling straps during back training?
A: Bodybuilders rely heavily on grip strength during their workouts, and that's especially true during back training. You've probably heard the old saying, "If you aren't using straps, you aren't training heavy enough". This stands to reason, because your back can take so much more pounding than your forearms ever could. Determining when to actually start using straps during a back workout becomes the important question.
A: Bodybuilders rely heavily on grip strength during their workouts, and that's especially true during back training. You've probably heard the old saying, "If you aren't using straps, you aren't training heavy enough". This stands to reason, because your back can take so much more pounding than your forearms ever could. Determining when to actually start using straps during a back workout becomes the important question.
You should use straps when you get to the point where you can't move the weight effectively. You need to let your forearms do as much of the work as possible before resorting to straps.
During your back workout, train both with and without straps. When your forearms begin to give in, throw the straps on and keep going. Remember, your back is much stronger than your forearms. Never let your grip compromise your back training.
Q: Because the back contains so many muscle groups, what's the best way to warm it up?
A: As with any other bodypart, warming up the back is important if you want to maximise your training efforts. Choose an exercise that can stress a variety of muscles, like the pulldown, the seated row or the pull-up; these movements stress not only your lats but also the rhomboids, the traps and even the erector spinae of the lower back. With whatever exercise you choose to warm up, make sure you start out light, work your way up and don't rush into the heavy work. By pump, you send a message to your back to get ready for the battle that lies ahead.
A: As with any other bodypart, warming up the back is important if you want to maximise your training efforts. Choose an exercise that can stress a variety of muscles, like the pulldown, the seated row or the pull-up; these movements stress not only your lats but also the rhomboids, the traps and even the erector spinae of the lower back. With whatever exercise you choose to warm up, make sure you start out light, work your way up and don't rush into the heavy work. By pump, you send a message to your back to get ready for the battle that lies ahead.
Q: I've heard that when doing the pulldown, either as a warm-up or as a standard set, I shouldn't go behind the neck. Is this true?
A: A lot of people project their head forward too far (while pulling the bar down), and in doing so create stress on the cervical spine. But it's a great exercise, especially as a finishing movement. If you face away from the machine, the bar comes down perfectly and you don't have to jerk your head forward. And not having the knee support automatically reduces the amount of weight that you can do.
A: A lot of people project their head forward too far (while pulling the bar down), and in doing so create stress on the cervical spine. But it's a great exercise, especially as a finishing movement. If you face away from the machine, the bar comes down perfectly and you don't have to jerk your head forward. And not having the knee support automatically reduces the amount of weight that you can do.
The pulldown is a very effective exercise when done correctly. Keep your chest up the entire time, and think about squeezing the middle of your back. You can alternate front pulldowns (bring the bar to the very top of the chest) or behind the neck, just make sure you don't bring the bar down too far, use very heavy weights or push your head forward in a jerky fashion.
Performed correctly, the pull-down is a valuable addition to your exercise arsenal. The pulldown is a great way to achieve the V-taper, both for beginners and the highly trained.
Q: I really like seated rows, but what difference does it make if I use a wide or narrow grip?
A: Make no mistake; you don't necessarily turn on and off the inner and outer parts of your back by changing your grip width. Both your inner and outer back muscles are recruited during each movement, but their relative contributions will change. By doing close-grip movements, you can zero in on the middle portion of your back, and with a wider grip you can slightly change the emphasis to your outer-back region.
A: Make no mistake; you don't necessarily turn on and off the inner and outer parts of your back by changing your grip width. Both your inner and outer back muscles are recruited during each movement, but their relative contributions will change. By doing close-grip movements, you can zero in on the middle portion of your back, and with a wider grip you can slightly change the emphasis to your outer-back region.
Whether you are a beginner, or a pro for that matter, you should do a few close-grip and a few wide-grip movements. Changing your grip to some degree throws the emphasis to different parts of your back. You need to hit everything so your back will reflect complete development.
Yet if you have sloppy form during seated rows, hand placement becomes secondary in importance. Keep your chest up during the entire movement and don't lean too far forward or backward, which puts undue stress on the lumber spine. If you want a huge back, you have to go all the way down with your head and chest up, and then pull the bar into your belly. Dig deep, but do it correctly.
Q: Since the back is such a large bodypart, does it make sense to train it separately or should I pair it with another body part?
A: Dedicating one full training day to back is a popular method among many trainers. You have a lot of landscape to cover, and because the back muscles are generally strong and can withstand a lot of repetitions and weight, a great deal of effort is required to break down the muscles to spur growth.
A: Dedicating one full training day to back is a popular method among many trainers. You have a lot of landscape to cover, and because the back muscles are generally strong and can withstand a lot of repetitions and weight, a great deal of effort is required to break down the muscles to spur growth.
At the same time, training other body parts along with back does have its advantages. Train back with biceps and hamstrings because during the back training, the arms and legs get hit as well.
The key is to devise a scheme that fits your lifestyle and training habits. If you don't have as many days in the week to train as you'd like, you might have to combine body parts; in this case, it may work well to pair back and biceps, since your bi's get some work during back training - just be sure to do your back first. If you have the time, consider giving your back its own day, especially if it needs extra attention.
Q: When doing bent-over movements, are barbell rows a better choice than dumbbell rows?
A: Any way you choose, the bent-over row is a landmark exercise for building an awesome back. During the dumbbell row, you can concentrate on one side of your body while you support your body with the other arm. During the barbell row, you focus on the entire back and rely on stabilising muscles such as your erectors, abs, glutes and legs for support. Mixing the two into your routine is a win-win situation.
A: Any way you choose, the bent-over row is a landmark exercise for building an awesome back. During the dumbbell row, you can concentrate on one side of your body while you support your body with the other arm. During the barbell row, you focus on the entire back and rely on stabilising muscles such as your erectors, abs, glutes and legs for support. Mixing the two into your routine is a win-win situation.
When it comes to bent-over rowing, many movements can do the job quite well. Why not try a Smith machine or a T-bar version? If you choose the method you're most comfortable with, you're more likely to stick to it each workout. But don't forget to incorporate different methods workout-to-workout to keep your training fresh.
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Article Source: https://EzineArticles.com/expert/Andy_G/2325820
Article Source: http://EzineArticles.com/10033601
Monday 20 May 2019
Six Weeks To A Sexy Stomach
Jump-start your fitness programme with an ab routine that's guaranteed to work!
Many women come up in the gym and ask about "training secrets to success." The big "secret" is that dedication to reaching a goal and self-sacrifice are the only ways to make improvements in the battle to build a better body.
With another new year coming closer comes the challenge of shedding the fat gained during the holiday season. This is when the self-sacrifice part of getting fit comes into play in turning your fantasies of a lean, hard and sexy stomach into reality.
The truth is that you will not be able to see your ab muscles unless you clean up your diet and do enough cardio to burn off the layers of blubber. I'm going to show you how to become jiggle free in six weeks. If you follow this program to the letter for 12 weeks, you'll enjoy the rewards of a six-pack that will turn heads in the gym and outside of it.
CLEAN UP YOUR DIET
Begin the makeover by cutting bread and pasta from your daily meal plan. In one week, you'll notice a significant difference. Baked potatoes and brown rice are OK for the first two or three weeks, then limit carbs to a bowl of oatmeal at breakfast and two or three servings of a green vegetable or fresh fruit with your four or five small meals per day. Increase protein intake to offset the calories lost with reduced carbs, but favour leaner choices such as protein shakes, chicken and fish.
Begin the makeover by cutting bread and pasta from your daily meal plan. In one week, you'll notice a significant difference. Baked potatoes and brown rice are OK for the first two or three weeks, then limit carbs to a bowl of oatmeal at breakfast and two or three servings of a green vegetable or fresh fruit with your four or five small meals per day. Increase protein intake to offset the calories lost with reduced carbs, but favour leaner choices such as protein shakes, chicken and fish.
Stick with this diet for the entire time you are following my ab circuit. All the crunches in the world won't help if you have a layer of fat covering your stomach. That's nothing more than common sense.
POWER UP THE CARDIO
Shoot for 40 to 60 minutes per session, every other day. Never train more than 60 minutes in any given cardio workout, as this leads to overtraining and fatigue. According to climate conditions, alternate outdoor cardio (running, hiking and blading) with machine cardio, such as the treadmill, stationary bike and stair climber, in the gym. If you live in a cold-weather climate, alternate indoor cardio options to keep things fresh and fun. Changing your workout around is healthy for your body and mind - the whole idea is to do everything possible to reduce the risk of burning out on this programme before it has worked its magic.
Shoot for 40 to 60 minutes per session, every other day. Never train more than 60 minutes in any given cardio workout, as this leads to overtraining and fatigue. According to climate conditions, alternate outdoor cardio (running, hiking and blading) with machine cardio, such as the treadmill, stationary bike and stair climber, in the gym. If you live in a cold-weather climate, alternate indoor cardio options to keep things fresh and fun. Changing your workout around is healthy for your body and mind - the whole idea is to do everything possible to reduce the risk of burning out on this programme before it has worked its magic.
MY AB CIRCUIT
Nobody wants to spend more time on abs than is absolutely necessary. On the other hand, everyone want to have killer abs to show off by wearing skintight pants that are cut very very low to reveal as much stomach as possible.
Nobody wants to spend more time on abs than is absolutely necessary. On the other hand, everyone want to have killer abs to show off by wearing skintight pants that are cut very very low to reveal as much stomach as possible.
I have designed a circuit a circuit of crunches (upper abs), twisting crunches (upper abs and obliques) and lying leg raises (lower abs) to target the abs from every angle and to get the cutting-up-to-pieces job done quickly and efficiently.
Let's get one thing straight from the start: you need to perform exercises that develop the rectus abdominis, the long muscle that originates at the pubis and inserts into the cartilage of the fifth, sixth and seventh ribs. Crunches hit the upper half of the rectus and leg raises hit the lower half. Twisting crunches target both the upper rectus and the external obliques, the muscles on each side of the torso attached to the lower two-thirds of the rib cage and inserting on the side of the pelvis.
The plan is to start with one complete ab circuit of three exercises of 15 to 20 reps per movement, with minimal or no rest between exercises. As you advance through the six-week training cycle, feel free to add a few reps to each set. After two weeks of becoming familiar with the programme and the nuances of the exercises, try to do the circuit a second time (I mean twice). After four weeks, you should be ready to take three trips around the three-part circuit (thrice). The precise way you modify the programme is a personal matter and will vary depending on your fitness level.
THE ROUTINE
Exercise
Sets
Reps
Crunches*
1-3
15-20
Twisting crunches*
1-3
15-20
Lying leg raises*
1-3
15-20
Seated leg tucks+
1-2
10-20
Twists+
1-2
10-20
* Perform as a circuit with no rest between sets.
+ Add as a finishing movement once bodyfat has been reduced to reveal the abs.
Here's How It Works:
Do one set of crunches for the desired number of reps, exhaling during the contraction as you go for an extra squeeze. Then, without resting, do one set of twisting crunches - as you raise your rib cage toward your pubis, twist your torso so that your right elbow is directed toward your left knee, then lower and repeat on the other side (left elbow comes across toward right knee). Next is a variation of lying leg raises, which involves more hip flexion than typical leg raises and can be performed one of two ways: in the advanced version, bring your legs straight up in the air and don't let your butt touch the floor; in the more moderate version, don't push your butt all the way up, but pull your knees in close to your chest. Either way you do them, go for a total burn for the final 10 reps to exhaust your lower abs.
Do one set of crunches for the desired number of reps, exhaling during the contraction as you go for an extra squeeze. Then, without resting, do one set of twisting crunches - as you raise your rib cage toward your pubis, twist your torso so that your right elbow is directed toward your left knee, then lower and repeat on the other side (left elbow comes across toward right knee). Next is a variation of lying leg raises, which involves more hip flexion than typical leg raises and can be performed one of two ways: in the advanced version, bring your legs straight up in the air and don't let your butt touch the floor; in the more moderate version, don't push your butt all the way up, but pull your knees in close to your chest. Either way you do them, go for a total burn for the final 10 reps to exhaust your lower abs.
At this stage of the workout, you will be very tired. At this point add two exercises. For toning, perform seated leg tucks for lower abs - bringing your knees into your chest while contracting the rectus abdominis - and twists with a bar for obliques - deliberately turn your upper body and shoulders as far in one direction as possible, hold and squeeze, then turn as far back in the other direction as possible.
These last two exercises are fine-tuning tricks to tighten the lower abs (seated leg tucks) and obliques (twists) once your bodyfat is low enough to reveal those sexy-looking muscles that have been hiding under layers of fat for so long. One or two sets of 10-20 reps per exercise at the end of the workout are more than enough to put the cheery on the top of the cake.
There are millions hits on the internet search drive for Wellness - from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia.
Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self.
Article Source: https://EzineArticles.com/expert/Andy_G/2325820
Article Source: http://EzineArticles.com/10034702
Sunday 19 May 2019
4 Effective Strategies To Change Your Life and Become Healthier
We all dream of a life in which we are more fit and productive: We wake up earlier, we eat healthier, we work out more often and get more things done during the day without suffering from any chronic pains or bad health conditions. But few of you actually live it.
You do your best to make that vision a reality: you follow diets, you adopt workout plans, but after a short period of time you find yourself falling back into the same negative routines.
Change is difficult, and no matter how much you hate to admit it, you enjoy the comfort those old habits give you; you love how they don't require any efforts or additional energy. But later the guilt comes in. You start feeling ashamed of the bad decisions you made. You lose hope and maybe you even try to convince yourself that it is too late for you and that you are simply not meant for the lifestyle you want. Old habits are hard to kill.
How to get over that? It all starts in your head. Rewiring your brain to shift the focus from hating the negative patterns to developing new healthy ones is the ultimate way to drastic change. To have a healthy lifestyle, you must first develop the right mindset for it.
Fortunately, we gathered for you today 4 strategies that are guaranteed to teach you exactly how to master your mindset and make a change that lasts forever.
1. Slow, but steady. Start small, REALLY small. Just. Get. Started. The effect of taking baby steps will compound and make you take bigger ones. Be disciplined and stay determined. Do not wait for motivation to knock at your door. Do it anyways, even on the days you don't feel like it. And what is one of the best ways to get moving? That's by following The 5 Second Rule:
« If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea (... ) Because when you physically move, your brain starts to build new habits (... ) You are in the act of building new habits and erasing existing ones. »
This rule, stated by the author and motivational speaker Mel Robbins, is a form of metacognition that allows you overcome the tricks your brain plays to distract you, by turning on your prefrontal cortex. The neuroscientist and researcher at Yale University Amy Arnsten explains that the 5-4-3-2-1-Go! countdown activates that brain area responsible of planning and decision-making. It matters also that you set goals for yourself on the long term. These goals will help you create sustainable habits. The motivation will come along when the changes become more and more noticeable.
2. Understand How Habits Work. Habits are formed through a very simple, yet very strong series of actions Pulitzer prize-winning journalist Charles Duhigg calls: The Loop. In his book The Power Of Habit, he says:
« First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is Worth remembering for the future. Over time, this loop becomes more and more automatic. The cue and reward become intertwined until a powerful sense of anticipation and craving emerges. »
This means that if you want to change your habits, you have to follow the same rules that made them. First, start by identifying the negative habits you have. Identify the trigger behind them, the behavior that follows and the reward you feel. Then, try to implement a healthy behavior to which you accord the same trigger and reward. Remind yourself more often of the reward and repeat this loop until the old habit is erased and the healthy one becomes ingrained in your routine. And last, be patient. Keep in mind that forming a new habit takes 66 days on average according to a study from University College (London, 2000).
3. Track Your Progress, No Matter How Small. Keep an eye on the progress you are making. Use a calendar and mark the days you follow the healthy habits, this trick will not only inform you on the days you are making a progress, it will also motivate you not the break the chain. But in case you miss a day where you don't perform the healthy habit, do not quit. Missing one day will have no effect on your long term results.
4. Enjoy The Process. We all know that change is hard, but by rewarding yourself and celebrating each small victory, you will find yourself more likely to stick with the healthy behavior. Acknowledge your achievements and find happiness in the healthy lifestyle you are now living, for it is the ultimate way to make it last forever. And remember, it is never too late to live the life you want!
I am Migo Salinas and when I was 54, I was so out of shape that I actually suffered heart failure, luckily I survived! I decided to make the most of my second chance learning exactly what I was doing (and not doing) that led to my poor health. I consistently applied what I was learning and now at age 59 I look and feel better than I did even back in my 30's and 40's.
Do you want to change the way you feel on a day to day basis? Have you been feeling that you are getting old and there's nothing you can do about it? If these are your worries then visit: https://focusandbecome.com/
Focus & Become will show you how to transform from feeling unhealthy and old. It will teach you how to become healthy and able at any age!
* Facebook @focusandbecome
Article Source: https://EzineArticles.com/expert/Migo_Salinas/286468
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