Weight Loss - Burn The Fat!
ExerciseEveryone knows that to lose weight you need to eat less and exercise more. Exercise is essential whether you choose to lose weight or maintain your present weight. Someone that increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. Forget all of the fad diets, the fastest (and easiest) way to lose weight is with a combination of diet and exercise. Remember, don't exercise to lose weight - exercise because you want to have a healthy body!
People diet for two primary reasons, to lose weight, or to improve health or both. Many people who diet fail to lose weight or, if they do lose, fail to maintain the lower weight over the long term. How many times have you heard that the only way to lose weight through diet is to eat less? There is one type of diet that lets you eat well and still lose weight. Learn how to lose weight through a sensible diet and exercise plan.
The only way to lose weight and keep it off is by eating properly and exercising on a regular basis. By taking full control of your eating habits you will begin to lose weight the best way possible - slowly and steadily. You will lose weight by eating, by being more active or preferably by doing both. Don't skip any meals. Lose weight by eating. To lose weight safely, effectively, and for the long term - you need to truly commit to eating and exercising consistently. Eating more often, not less is the way to lose weight.
You may not need to lose as much weight for your health as you think. Talk with a health care professional to get some ideas on how to lose weight and keep it off. Studies show that people who lose only 10 to 20 pounds halve their risk of developing diabetes. Regular activity helps you lose weight and keep it off and improves the health of you heart and lungs.
Many people have tried everything to lose weight. Everyone who's ever tried to lose weight has found it challenging. Getting motivated to lose weight can be hard, especially if you have tried to lose weight in the past.
The best way to lose weight should not involve a battle of willpower - you cannot fight yourself every single day!
So what is the best way to lose weight? Get started. You can't wish it away.
Exercise
ExerciseThere are two basic things you need to know when you are setting up an exercise program . . .
1. You need twenty to forty minutes of aerobic exercise three to four times a week.
2. You need to include strength training at least twice a week, but preferably three times a week.
If you absolutely, positively are going to choose only aerobic exercise or strength exercise - choose aerobic exercise. You are exercising your heart muscle and aside from the obvious advantage to that, aerobic exercise will help you maintain your weight.
You need to keep in mind, however, that muscle burns fat, so if you can toss in about fifty push-ups before your aerobic exercise, you will reap the benefits....
Why strength exercise before aerobic exercise?
Actually, for the first twenty minutes of your aerobic exercise, you are burning about eighty per cent carbohydrates and twenty per cent fat. If your goal is to lose weight, you want to burn more fat and less carbs, right?
Well, the next twenty minutes will get you into about a fifty/fifty mode. You're burning a lot more fat than you were and that's a good thing.
If you go beyond forty minutes, you will be burning about eighty per cent fat. Realistically though, most people are not going to exercise for that long. Twenty to thirty minutes of aerobic exercise is about average.
If you start out doing pushups, you actually start the aerobic activity...not much, but it's a start. So, when you begin your aerobic exercise, you may begin burning that fat a little quicker.
OK - Now to start! First, find an aerobic exercise you enjoy. More than one type of exercise is best as you can keep your workouts interesting and it will help keep your routine from getting stale.
Let's say running is an exercise you enjoy and you also like aerobics, like using some of the exercise tapes from Richard Simmons.
Now, plan your schedule by selecting the days and times you can do the exercise. Make it at least three days a week and do not take more than two days off in a row. The most popular routine is Monday, Wednesday and Friday.
Most fitness experts highly recommend trying to exercise at the same time on those days; not a necessity but it helps get you into a routine and you're more likely to continue.
If you're not going to do strength training, as mentioned earlier, at least do some push-ups.
Be sure to start your routine with a warmup, and gradually increase the tempo. If you're following an exercise tape, it's fairly simple to know what intensity you should be doing. If you are running, try throwing in periods of faster running along the way, followed by slower running. This will really get you in shape.
Do the aerobic tape routine on some days and on the days you feel like going on a run, go run.
If you decide to strength train as well, do this two to three times a week! A good routine should include:
-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises
Work up to two to three sets of eight repetitions for each exercise. This will give you a full body workout.
Do this for a month and see if you don't feel a difference.
Exercise
Weight Loss
"When the Student is ready,the teacher will appear..."A review of
"Burn the Fat, Feed the Muscle" by Rob Cooper, Formerfatguy
Burn the fat, Feed the Muscle is probably the best thing I’ve read in my life. Why would a guy who’s already dropped nearly 300 pounds want to buy and read a book about burning fat?
Because I believe in constant and never-ending improvement. I’ve been coaching people for quite a few years and with my success in weight loss and now weight management, you’d think that I knew most everything there was to know about reaching your fat loss goals.
As my personal trainer says “when you have legal problems, you see a lawyer, when you’re sick, you see the doctor and when you want to be in the best physical condition based on your goals, you hire a personal trainer”. The same can be said for experts in the fat loss field.
As the end of 2004 approaches, I set out some goals for myself. I have hovered around the 12% body fat level for a couple of years now and I figured it was time to push towards 4%. Readers of this website will know that I am very goal driven and action oriented. I takes steps towards my goal no matter how small as long as I’m always moving in the direction of success. Readers will also know about my firm belief in the power of the Universe and it’s role in helping one achieve their goals when one firmly commits to them.
My decision to do something about my weight back in 1990 led me to resources that I needed and mentors / coaches that held my hand while I learned some basic health principle’s which led to my loss of 288 pounds of fat.
Time to Commit to a new plan
Well it’s that time again.
I made the commitment to reach my goal of 4% body fat this year and into my life popped Tom Venuto.
Tom Venuto is a lifetime natural bodybuilder, freelance writer, success coach and author of the #1 best-selling e-book “Burn the Fat, Feed the Muscle” (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom has written over 170 articles and has been featured in Ironman Magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Olympian’s News (in Italian), Exercise for Men and Men’s Exercise. Tom's inspiring and informative articles on bodybuilding, weight loss and motivation are featured regularly on dozens of websites worldwide.
Burn the Fat, Feed the Muscle has provided for me the very tools I needed to not only tweak my diet for optimum fat burning, but also to calculate the exact nutrient amounts for my body for my current fat loss goal and then my lean body mass goal of 230 pounds (at 6% BF).
After reading the book, applying the formulas based on my body type and activity levels and Tom’s re-affirming my current beliefs about cardiovascular training along with resistance training, I have started a 6 week crash course in “fat blasting”.
With my background being primarily health oriented, I was happy to find Burn the Fat, Feed the muscle written with the same message in mind. BFFM is written from not only a health, exercise and food standpoint, but also combines the wisdom of "learning to be your best" through goals and visualization. The wisdom of Tom’s coaching comes through in full. I have always believed and coached my own clients about the power of visualization. If you more about how something works and why it works, you can make better informed decisions about your choices in everything you do. This is a very educational book. Very well written (no wonder it’s the top selling book on the subject).
Beginning with goal setting, then education on proteins, fats, carbohydrates, body typing, the importance of hydration, exercise and the very key’s to my goal I needed: the formula’s for exact nutrient amounts and ratios for the reader.
Since the first day after reading Burn the Fat, Feed the Muscle, I’ve made changes to my routine. For the six weeks I’m on my “fat blasting” program, I am keeping precise records of what I eat and basing my food choices on health and the calculations. I have increased my cardio from 20 minutes a day 3x a week, to 30 minutes a day 7 days a week all H.I.I.T.
I confess that I got stuck in the “I knew that...” trap. Tom has helped me affirm a lot of what I already knew to be true, tweak my diet and my exercise and is available to hold my hand and coach me through the next 6 weeks by being able to go over the book again and again when I need to.
What I was not aware of when I purchased BFFM was the bonus material I would get with it. Recipes, “how to grade your food choices”, “Foods that burn fat” and “Foods that turn to fat” are bonus reading. Also, two very important and sometimes key factors, how the mind works in helping us achieve our goals.
Tom, you’ve outdone yourself on this one. I cant wait until your next project with Jon is available.
Purchase your copy of
Burn the Fat, Feed the Muscle from Tom Venuto at
http://www.ad-alyzer.com/727/burnthefatWeight Loss
Weight Loss7 Easy Ways to Turbo-Charge Fat Burning Whether you are trying to lose a few extra pounds, or building a sculpted body; you will need every available technique in your arsenal when you begin to fight f-a-t. If you are only using one or two tactics you may get there eventually, but you will have a long uphill battle.
Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.
1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.
2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.
3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.
4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.
5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!
6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.
7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.
With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.
For additional weight loss tips visit:
http://www.exercise-tip-for-weight-loss.com/Weight Loss
7 Easy Steps To Weight LossIs one of your New Year's resolutions to lose weight? To finally start to feel good about yourself and look good? You aren't alone, as millions of Americans are looking for that 'perfect weight loss program'. Here are a 7 steps you can start today and see results very quickly. No fads, just facts maam :o)
Current statistics reveal that 75% of Americans are overweight and 40% are
obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.
For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.
Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.
Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular.
Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.
So, why are people overweight? Here are 11 of the most common reasons:
1. Slow metabolism: People who are overweight have a hard time burning off food.
As a result, the fat is stored.
2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.
3. Hormonal imbalances.
4. Eating portions that are too large.
5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods).
6. Build up of toxins in the body.
7. Eating late: Late-night eating can cause food to convert to fat more easily.
8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.
9. Not eating breakfast.
10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.
11. Food ingredients: The reasons why are amazing and beyond the scope of this article.
Simple Tips for Easy Weight Loss:
Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.
Tip #1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).
Tip #2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.
Tip #3: Drink distilled water throughout the day: Eight glasses is recommended
Tip #4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.
Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.
Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.
Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.
More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem.
However, for those struggling with this problem, there is hope. You can lose it and keep it off.
Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.
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Visit
http://www.healthyweightlossplus.com with more weight loss articles and tips.
For individuals looking for better posture and increased flexibility and strength, nothing could be easier than training with a Swiss ball.
WHAT IS A SWISS BALL?
The Swiss ball, also called the Stability ball, Exercise ball, Flexibility ball or other names, is a large, inflated, rubber ball. The Swiss ball was originally created in Italy in the 1960's and provides instability or resistance which requires the user to rely on 'core' muscles to retain balance - thus improving strength and flexibility of those muscles.
A Swiss doctor studied its use in a clinical setting by incorporating the ball in rehabilitation therapy. While it is still used in physiotherapy it has also become known in the general fitness world as an adaptable and enjoyable addition to routines building strength, flexibility and proper posture.
WHO CAN USE THE SWISS BALL?
Because the Swiss ball is so easy to use and enjoyable, it is able to be used by almost everyone, young or old. However, because the Swiss ball is designed to create instability (thus forcing the body's own muscles to be employed) there is a need for caution. The elderly, injured, pregnant women or anyone otherwise subject to a lack of stability or increased risk of falling, should not use the Swiss ball without personal instruction and care.
When choosing a Swiss ball it is important to choose the size appropriate to your height as well as the intended use. Determine what technique you plan to use the Swiss ball for before purchasing your own ball.
HOW DO YOU USE A SWISS BALL?
If you are concerned about lower back pain or posture you can use the Swiss ball as an alternative to a regular chair. Sedentary workers find that certain muscles in the back become weak over time and are easily strained. Sitting on the Swiss ball will improve your 'core strength' by forcing the unused muscles to maintain balance.
There are many videos and books as well as group classes that teach routines targeting different muscle groups. The Swiss ball has been used in therapy as well as for professional athletes so you are sure to find a method suitable for your experience and needs.
While it is possible to use the Swiss ball on your own at home or the office (and is recommended as an easy way to fit in your workout) it is helpful to have professional instruction when learning to use the ball correctly. Having someone guide you into proper position will show you what the proper alignment feels like.
Performing warm up exercises is also recommended before beginning a Swiss ball routine. Using the Swiss ball properly will increase the benefits you receive with regular use. No matter what your fitness level, try it out and see how much fun the Swiss ball can be!
Lke more tips on exercises for weight loss?
http://www.best-exercise-for-weight-loss.info/
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Diabetes and Exercise
There are two main types of diabetes, type I and type II. Type I diabetes is characterized by the pancreas making too little or no insulin. An individual with diabetes type I will have to inject insulin throughout the day in order to control glucose levels. Type II diabetes, also known as adult onset diabetes, is characterized by the pancreas not producing enough insulin to control glucose levels or the cells not responding to insulin. When a cell does not respond to insulin, it is known as insulin resistance. When a subject is diagnosed with type II diabetes, exercise and weight control are prescribed as measures to help with insulin resistance. If this does not control glucose levels, then medication is prescribed. The risk factors for type II diabetes include: inactivity, high cholesterol, obesity, and hypertension. Inactivity alone is a very strong risk factor that has been proven to lead to diabetes type II. Exercise will have a positive effect on diabetes type II while improving insulin sensitivity while type I cannot be controlled be an exercise program. Over 90% of individuals with diabetes have type II.
Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program.
When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.
Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.
Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.
As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.
Before you start any weight loss program you need to read these essential facts and tips.
http://www.4maximumhealth.com
The Simple Solution to Weight Control
It is not too uncommon for adults to find themselves in there 30's and 40's with widening middles and a larger size hanging in the closet. This gaining of weight is brought on by a slowing metabolism, sitting at a desk all day and by the stress of daily life. For woman there is the added weight gain of having children.
When you finally realize that your size is increasing year by year it is a hard reality to deal with. You have to look at all the options and there sure are a lot of options.
Buying into and following the latest diet craze is always appealing. Looking at those young toned bodies running on the beach and remembering when you were once young makes the fad diets hard to resist. The problem with most of these diets is that they are only a temporary fix. You are not curing the problem you are only treating the symptom.
To really fix the weight gain issue you need to take a good look at your life. Are you at a desk job? Are you home with kids all day? Do you pack a lunch or eat out? Do you eat on the road while traveling to work and running errands? All these factors play into weight gain for adults.
The solution is simpler than you think. You have heard it before eat less and exercise more. To do this you do not need to go out and join a gym or buy a scale and weigh every bite of food you put in your mouth. You simply need to put into place and take action upon easy to follow lifestyle changes.
To start with take a look at the food you are eating. Turn over the labels and read what a serving size is and how many calories are in a serving. If you keep in your mind that you want to consume around 1500 calories a day then follow the label you will do fine. At 1500 calories you should loose weight and this is an amount that if you eat an extra cookie you have some room for error.
The next thing you need to do is to get up and move. Remember you do not need to join an expensive gym or invest in dozens of exercise tapes just get up and move. Start with parking farther away from the office. Then put a lead on the dog and go for a walk after dinner. If all you feel you can fit in is 5 minutes start there and move up. In the beginning it may be hard to complete a mile but if you stick to it in a few months you will be walking a few miles with no problem and loosing weight.
Follow these extremely simple steps of paying attention to what you eat and getting up and moving and your waist line and over all health will improve in a sustainable way.
Before you start any weight loss program you need to read these essential tips and facts.
http://www.4maximumhealth.com
