By David McCormick
Weight loss plans are almost always trying to get you to get rid of some food that you love. However, the three macronutrients (Protein, Carbohydrates and Fat) as well as the unofficial fourth, water, are all necessary for good health. Never try to eliminate any of these from your diet. If you're trying to lose weight, here is the simple truth about the stuff that makes up food.
Protein Power
Protein is the building block of all life. All life on this planet is made up of amino acids that form chains called proteins. Every function of every cell in your body involves proteins. It should come as no surprise, then, that consuming protein in your diet is essential to your good health.
Protein can come from many sources, not just red meat. All animal parts are protein-rich, from fish to chicken to pork to any animal you'd care to cook up. If you are a vegetarian, you probably already know that many beans and nuts are good sources of protein as well.
The highest concentration of protein is in muscle fibers, in humans and other animals. Therefore, if you want to build up your muscles, you must consume more protein than your minimum daily requirements. And if you consume less than your daily dose, your body may cannibalize your own muscles to get it. This is why an adequate intake of amino acids is essential.
Carb Cravings
Carbohydrates is a fancy word for something very simple: organic molecules that contain at least two hydrogen atoms for each carbon atom. All carbodydrates that you can eat are sources of energy. No matter what their composition, your body will break them down into glucose, a simple sugar, which is then used for energy when it is needed. Some carbohydrates are very long chains called "complex carbohydrates", and some are short chains called "simple sugars". Complex carbs are better for you because they provide more energy, but it takes the body longer to break them apart, which means the energy lasts longer and keeps you feeling full for a longer time. Simple sugars are broken down very quickly, which causes your blood-sugar to rise rapidly. If you don't burn it right away, your body will turn it into fat.
Carbohydrates are most abundant in foods that taste sweet. The sweeter the taste, the simpler the carb. So candy of all kinds are made up almost entirely of simple sugars. Carbs are also abundant in fruits and vegetables, as well as grains. Whole grains contain complex carbohydrates, while other grains and plants have shorter chain carbs.
Some modern diets suggest trying to eliminate carbohydrates from your diet, because they are a major source of calories that you're trying to reduce. Reduction of carbs will be necessary for weight loss, but it is vitally important not to get rid of them altogether. As mentioned above,
carbohydrate-rich foods include fruits and vegetables that contain many vitamins, minerals, antioxidants and fiber. Losing all those good elements would put your body in a very unhealthy place. On top of that, your body processes carbs to raise blood-sugar, which is important to your feeling of satiety, or feeling full. If you have no carbs, you may easily be overeating fats (see below). Finally, if your body is not using carbs for energy, it will break apart proteins in your food for energy before it breaks down fats. So, you lose the benefits of amino acids you've eaten, which we discussed above.
A good tactic that many people find easy to identify and follow in their diets is to get rid of "empty carbs", meaning carbohydrates that don't provide anything but energy. White bread, potatoes, refined sugar and candy are empty carbs that you should avoid.
Fat is Fine (in small doses)
The third macronutrient is fat, which is most easily thought of as concentrated carbs. One gram of fat has 9 calories, while carbohydrates and protein contain 4 calories per gram. So, if you are reducing the calories in your diet, reducing fat is the easiest way to lower the total calorie count.
Not all fats are the same, though. Saturated and trans fats raises LDL cholesterol levels, which increases the risk of heart disease. Unsaturated fats (monounsaturated or polyunsaturated) do not raise these "bad cholesterol" levels, and are therefore a better choice.
Fats, unfortunately, taste very good. Fats are the major component in toppings and spreads, such as butter, salad dressing, mayonnaise, and cooking oils. Fats are also the ingredient that make desserts and snacks so tempting, like cookies, cakes and chips.
Even though some people try to get rid of all fat, some fat in your diet is important. Do not try to eliminate it. Fat aids in the absorption of vitamins A, D, E and K. Essential Fatty Acids, namely omega-3 and omega-6, can only be found in certain fats, and it is important to consume some of
these on a regular basis. These nutrients aid in the regulation of blood pressure, blood clotting and immune response.
To get the good fats without an excess of calories, try eating more fish and seafood instead of other meats. Choose margarine instead of butter. When cooking, choose olive oil to grease your skillet. And the most effective tip: read the labels on the foods you're buying. They should list the fat content, and break it down into Saturated and Unsaturated. If unsaturated is not listed, simply choose the food with the least Saturated fat count.
Water Weight
Some call water the fourth macronutrient. Technically, it is not a nutrient at all, because pure water does not provide any building blocks for your body. However, it is the element most neglected in the diets of most people. You must drink at least 8 glasses of water per day. More if you're active.
Water encourages fat loss by keeping the kidneys working at full capacity. If the kidneys don't get enough water, the liver begins to take over some kidney functions. One of the liver's main functions is to metabolize fat. So, if the kidneys need the liver's help, then the liver can't burn fat as quickly. Drink enough water so that your liver can metabolize fat at its peak ability.
Water contributes to healthy skin by hydrating it from the inside out. Water aids in joint lubrication, reducing your chance of injury in any activity. Water is also the best cure for constipation.
Some people retain water, which is usually caused by a sodium imbalance. The solution is not to avoid drinking water, but to drink more water. When the salt is diluted, it becomes less of a problem. Also, if your body recognizes that water is constantly coming into your system, then it will realize that it doesn't need to store it.
Although there have been a few cases where long distance runners have died from drinking too much water, their situation is highly specialized, and shouldn't be a concern for a normal person. For people with a normal amount of activity, there is no danger in drinking too much water, so drink as much as you can. The worst thing that will happen is that you'll visit the washroom more often, so consider it a good chance for a little extra exercise.
Now that you understand how important all the macronutrients are, how do you lose weight? Reduce overall calories, but keep a measure of each macronutrient in your diet. Reducing fats overall is an easy way to reduce overall calories, and switch all of your fats to unsaturated. Most dieticians suggest about 25% fat, 15% protein, and 60% carbs. If you're trying to put on a little muscle to burn fat faster, try to raise the protein to 20% and reduce the carbohydrates to 55%. A good weight loss plan keeps a balanced diet with reduced calorie intake and increased exercise.
***
David McCormick is the founder of Weightless Products. His Mr. Weightless site is dedicated to free weight loss articles and advice, primarily targeted to men. There are no banners, no pop-ups, and you will never be asked for your email address.
Mr. Weightless: Wait Less for Weight Loss!
http://www.weightlessproducts.com (http://www.weightlessproducts.com)
Thursday
Couple Of Easiest Ways to Burn Fat Effectively
By Chris Read
# 1) The first thing to do in the morning is to “Start Exercising “.
The first thing you should do in the morning to have some cardio work out for at least half an hour. Studies have shown that having some aerobics (high impact aerobics class, running, sex) as well as anaerobic (low impact aerobics, weight lifting, circuit training, swimming and walking) exercises in the morning, to be really effective in burning up to 4x more fat as opposed to working out at any other time during the day. Here's lies the reason:
Your body's main source of energy is the carbohydrates which you get from eating your daily meals. As you sleep at night for 6-8 hours, your body burns up all those carbohydrates as energy for various metabolic functions that go on even while you sleep. So, when you wake up in the morning, your body doesn't have any carbohydrates as energy to use as it’s already been consumed by then and it seeks another source to gain energy instead, so it starts burning body fat.
So to utilize this cycle of the body, what you need is to take exercise early in the morning. Avoid eating breakfast because that will give your body some carbohydrates as a source of energy which you don’t need at that time.
It has other advantages too. Your metabolism gets revved up immediately after your morning workout. It will keep the metabolism elevated throughout the day. An elevated metabolism throughout the day means that you'll have to burn more and more calories and thus lose more weight. If you exercise at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day. When you sleep your metabolic rate is always at its slowest. Also working out in the morning definitely reduces your level of stress throughout the day.
Tip for Naives: Want to burn fat even more? Add another workout to your daily routine 6 hours after your morning workout. If you're seriously thinking about adding another workout to your daily routine then try to do your cardio workouts in the morning because mostly of the fat calories are burned doing cardio at a moderate intensity. Build your 2nd workout of the day with weights. Mostly carbohydrate is burned doing weight-training workouts. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days.
# 2) Having Breakfast is a stipulation.
Another way to keep your metabolism revved up all day long is to have breakfast without miss. Eating breakfast in the morning gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
You can think this way-Your metabolism is a fireplace that'll burn fat for you all day long if you can operate it correctly. When you eat breakfast you are basically adding a catalyst to aggravate the burning of the Fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day.
Tip for Naives: Instead of eating only, the more general, 2 more meals during the day, i.e. lunch & dinner, try to eat 4-5 mini-meals spaced between 2-3 hours apart during the day. By eating those mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day.
Check list for the morning
1. Cardio workout for at least 30 min early in the morning
2. Have a healthy breakfast
just by using those couple of tips change yourself to fit into that dress for an upcoming event like a wedding, reunion or to impress that special someone for your life and remain pink for the rest time. Whatever your fitness goal is these tips should be able to surely help you reach them.
Chris Read, editor of Hateweight.com (http://Hateweight.com), is a contributing author to the Hateweight.com (http://Hateweight.com), & ezine articles postings. For any health related issue please feel free to visit the website hateweight.com (http://hateweight.com) for more information. Or write to AT editor@hateweight.com (mailto:editor@hateweight.com).
# 1) The first thing to do in the morning is to “Start Exercising “.
The first thing you should do in the morning to have some cardio work out for at least half an hour. Studies have shown that having some aerobics (high impact aerobics class, running, sex) as well as anaerobic (low impact aerobics, weight lifting, circuit training, swimming and walking) exercises in the morning, to be really effective in burning up to 4x more fat as opposed to working out at any other time during the day. Here's lies the reason:
Your body's main source of energy is the carbohydrates which you get from eating your daily meals. As you sleep at night for 6-8 hours, your body burns up all those carbohydrates as energy for various metabolic functions that go on even while you sleep. So, when you wake up in the morning, your body doesn't have any carbohydrates as energy to use as it’s already been consumed by then and it seeks another source to gain energy instead, so it starts burning body fat.
So to utilize this cycle of the body, what you need is to take exercise early in the morning. Avoid eating breakfast because that will give your body some carbohydrates as a source of energy which you don’t need at that time.
It has other advantages too. Your metabolism gets revved up immediately after your morning workout. It will keep the metabolism elevated throughout the day. An elevated metabolism throughout the day means that you'll have to burn more and more calories and thus lose more weight. If you exercise at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day. When you sleep your metabolic rate is always at its slowest. Also working out in the morning definitely reduces your level of stress throughout the day.
Tip for Naives: Want to burn fat even more? Add another workout to your daily routine 6 hours after your morning workout. If you're seriously thinking about adding another workout to your daily routine then try to do your cardio workouts in the morning because mostly of the fat calories are burned doing cardio at a moderate intensity. Build your 2nd workout of the day with weights. Mostly carbohydrate is burned doing weight-training workouts. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days.
# 2) Having Breakfast is a stipulation.
Another way to keep your metabolism revved up all day long is to have breakfast without miss. Eating breakfast in the morning gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
You can think this way-Your metabolism is a fireplace that'll burn fat for you all day long if you can operate it correctly. When you eat breakfast you are basically adding a catalyst to aggravate the burning of the Fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day.
Tip for Naives: Instead of eating only, the more general, 2 more meals during the day, i.e. lunch & dinner, try to eat 4-5 mini-meals spaced between 2-3 hours apart during the day. By eating those mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day.
Check list for the morning
1. Cardio workout for at least 30 min early in the morning
2. Have a healthy breakfast
just by using those couple of tips change yourself to fit into that dress for an upcoming event like a wedding, reunion or to impress that special someone for your life and remain pink for the rest time. Whatever your fitness goal is these tips should be able to surely help you reach them.
Chris Read, editor of Hateweight.com (http://Hateweight.com), is a contributing author to the Hateweight.com (http://Hateweight.com), & ezine articles postings. For any health related issue please feel free to visit the website hateweight.com (http://hateweight.com) for more information. Or write to AT editor@hateweight.com (mailto:editor@hateweight.com).
Sunday
What Can We Eat to Avoid Obesity?
By (c) Anna “Overweight? NO MORE!”
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as “low.” It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.
Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at www.healthierus.gov/dietaryguidelines (http://www.healthierus.gov/dietaryguidelines)
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know … there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.
Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.
Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.
So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.
Drinking 8 glasses of water a day will help your metabolism too.
Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.
In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: “Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.”
Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.
If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.
For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.
Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think…”do I really need those empty calories and extra fat?” Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don’t burn those extra calories..
The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.
Now, let me go and grasp my warm cup of green tea to speed up my metabolism. Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, “Official! Overweight? NO MORE!” (http://www.officialoverweightnomore.com>“Official!) We can do it!
Anna “Overweight? NO MORE!” lost over 80 pounds from 230 pounds and has kept the weight off for 3 years. She believes that every person can achieve a healthier figure with determination, eating healthy, and exercising. I did it, so can you! www.officialoverweightnomore.com (http://www.officialoverweightnomore.com)
contact: anna@officialoverweightnomore.com (mailto:anna@officialoverweightnomore.com)
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as “low.” It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.
Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at www.healthierus.gov/dietaryguidelines (http://www.healthierus.gov/dietaryguidelines)
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know … there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.
Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.
Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.
So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.
Drinking 8 glasses of water a day will help your metabolism too.
Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.
In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: “Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.”
Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.
If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.
For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.
Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think…”do I really need those empty calories and extra fat?” Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don’t burn those extra calories..
The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.
Now, let me go and grasp my warm cup of green tea to speed up my metabolism. Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, “Official! Overweight? NO MORE!” (http://www.officialoverweightnomore.com>“Official!) We can do it!
Anna “Overweight? NO MORE!” lost over 80 pounds from 230 pounds and has kept the weight off for 3 years. She believes that every person can achieve a healthier figure with determination, eating healthy, and exercising. I did it, so can you! www.officialoverweightnomore.com (http://www.officialoverweightnomore.com)
contact: anna@officialoverweightnomore.com (mailto:anna@officialoverweightnomore.com)
Wednesday
Walking for Your Health
By J. Raizel
Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:
·reduce high cholesterol and improve blood lipid profile
·reduce body fat
·enhance mental well being
·increase bone density, hence helping to prevent osteoporosis
·reduce the risk of cancer of the colon
·reduce the risk of non insulin dependant diabetes
·help to control body weight
·help osteoarthritis
·help flexibility and co-ordination hence reducing the risk of falls
Although walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn’t burn lots of calories and only bring small increase in metabolism. In fact, you will have to walk for hours everyday if you want to burn fat! High intensity cardiovascular or aerobic exercise 2-3 times a week will be much more effective in burning off the excess body fat or losing weight.
Walking is more effective if maintaining or controlling your body weight. Walking at a faster pace can help improving cardiovascular function and fitness level, while walking at a slower pace can help building up endurance because of longer exercise time. In this case, speed and distance does
matter. The faster and the further a person walks, the more calories he will use. So, what to do now? Depends on your goals, if you want to lose weight and love walking, you can combine them together in your exercise schedule, 2-3 times a week for high intensity cardio or aerobic exercise and 2-3 times a week walking with your family, and make sure be free one or two days. If you want to reduce risk of diseases or maintaining body weight / health, walking 2-3 times a week will help.
For more information about beauty, health and fitness, please visit Beauty, Health and Fitness (http://beauty-health-fitness.blogspot.com>Beauty,) and for beauty, health and fitness selected stuff, please visit My e-Store (http://beauty-health-fitness-estore.blogspot.com>My)
Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:
·reduce high cholesterol and improve blood lipid profile
·reduce body fat
·enhance mental well being
·increase bone density, hence helping to prevent osteoporosis
·reduce the risk of cancer of the colon
·reduce the risk of non insulin dependant diabetes
·help to control body weight
·help osteoarthritis
·help flexibility and co-ordination hence reducing the risk of falls
Although walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn’t burn lots of calories and only bring small increase in metabolism. In fact, you will have to walk for hours everyday if you want to burn fat! High intensity cardiovascular or aerobic exercise 2-3 times a week will be much more effective in burning off the excess body fat or losing weight.
Walking is more effective if maintaining or controlling your body weight. Walking at a faster pace can help improving cardiovascular function and fitness level, while walking at a slower pace can help building up endurance because of longer exercise time. In this case, speed and distance does
matter. The faster and the further a person walks, the more calories he will use. So, what to do now? Depends on your goals, if you want to lose weight and love walking, you can combine them together in your exercise schedule, 2-3 times a week for high intensity cardio or aerobic exercise and 2-3 times a week walking with your family, and make sure be free one or two days. If you want to reduce risk of diseases or maintaining body weight / health, walking 2-3 times a week will help.
For more information about beauty, health and fitness, please visit Beauty, Health and Fitness (http://beauty-health-fitness.blogspot.com>Beauty,) and for beauty, health and fitness selected stuff, please visit My e-Store (http://beauty-health-fitness-estore.blogspot.com>My)
Thursday
Your Metabolism and Fat Loss
By Anthony Ellis
If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, "I just eat one meal a day to lose weight" or "I`m afraid if I eat, I`ll gain weight" but sadly, this misnomer is why so many people are in the "battle of the bulge". People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.
With more than half of Americans over the age of 20 now being considered "overweight", now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person`s metabolic rate is determined by the number and size of respiring cells that compromise the body`s tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.
Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body`s weight is stable.
On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.
Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal`s composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.
One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.
Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.
What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:
* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate
While you need to eat healthy foods, studies prove that what matters most is how much of a person`s body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.
For example, a woman standing 5`5" might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.
An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.
Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, "I just eat one meal a day to lose weight" or "I`m afraid if I eat, I`ll gain weight" but sadly, this misnomer is why so many people are in the "battle of the bulge". People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.
With more than half of Americans over the age of 20 now being considered "overweight", now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person`s metabolic rate is determined by the number and size of respiring cells that compromise the body`s tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.
Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body`s weight is stable.
On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.
Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal`s composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.
One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.
Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.
What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:
* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate
While you need to eat healthy foods, studies prove that what matters most is how much of a person`s body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.
For example, a woman standing 5`5" might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.
An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.
Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
Wednesday
Low-Carb: The Role of Insulin
By Beverley Brooke
There are three basic units the body uses for energy:
1. Fats
2. Proteins
3. Carbohydrates
All three can be converted to blood glucose. However, while fats and proteins are converted slowly, carbohydrates are converted quickly causing quick spikes in the body’s blood sugar levels. These spikes in blood sugar levels cause the pancreas to create and release insulin until the blood sugar level returns to normal.
Meanwhile, insulin, a hormone produced in the pancreas that lowers our blood’s glucose levels is released into the blood as soon as the body detects that blood sugar levels have risen above its optimal level.
Insulin is a very efficient hormone that runs the body’s fuel storage systems. If there is excess sugar or fat in the blood insulin will signal the body to store it in the body’s fat cells. Insulin also tells these cells not to release their stored fat, making that fat unavailable for use by the
body as energy.
Since this stored fat cannot be released for use as energy, insulin very effectively prevents weight loss. The higher the body’s insulin levels, the more effectively it prevents fat cells from releasing their stores, and the harder it becomes to lose weight. According to many authorities, over the long term, high insulin levels can lead to insulin resistance and cause serious health problems like the ones listed below:
1. Raised insulin levels and insulin resistance
2. Lower metabolism leading to weight gain
3. An increase in fatty tissue and reduction in muscle tissue
4. Accelerated aging
5. Increased food allergies and intolerances
6. Overworked immune system
7. Increased risk of heart disease, obesity, diabetes and cancer
Carbohydrates, especially simple carbs like sugar and starch, are quickly turned into sucrose by the body entering the blood stream quicker thereby causing the release of large amounts of insulin. The fewer carbs are eaten, the less insulin is produced by the body, and the fewer calories are stored as fat. Less fat storage equals less weight gain and fewer carbs eaten equals less insulin in the blood and the body using its fat stores for fuel.
The premise behind every low-carb diet plan is that a body that produces less insulin burns more fat than a body that produces lots of insulin. Some plans encourage a period of extremely low carbohydrate intake so that the body will enter a state of ketosis and more quickly burn fat stores - These are usually called induction periods.
Beverley Brooke, Editor of Health & Finesse - Free health, diet and fitness articles and weekly newsletter http://www.healthandfinesse.com
There are three basic units the body uses for energy:
1. Fats
2. Proteins
3. Carbohydrates
All three can be converted to blood glucose. However, while fats and proteins are converted slowly, carbohydrates are converted quickly causing quick spikes in the body’s blood sugar levels. These spikes in blood sugar levels cause the pancreas to create and release insulin until the blood sugar level returns to normal.
Meanwhile, insulin, a hormone produced in the pancreas that lowers our blood’s glucose levels is released into the blood as soon as the body detects that blood sugar levels have risen above its optimal level.
Insulin is a very efficient hormone that runs the body’s fuel storage systems. If there is excess sugar or fat in the blood insulin will signal the body to store it in the body’s fat cells. Insulin also tells these cells not to release their stored fat, making that fat unavailable for use by the
body as energy.
Since this stored fat cannot be released for use as energy, insulin very effectively prevents weight loss. The higher the body’s insulin levels, the more effectively it prevents fat cells from releasing their stores, and the harder it becomes to lose weight. According to many authorities, over the long term, high insulin levels can lead to insulin resistance and cause serious health problems like the ones listed below:
1. Raised insulin levels and insulin resistance
2. Lower metabolism leading to weight gain
3. An increase in fatty tissue and reduction in muscle tissue
4. Accelerated aging
5. Increased food allergies and intolerances
6. Overworked immune system
7. Increased risk of heart disease, obesity, diabetes and cancer
Carbohydrates, especially simple carbs like sugar and starch, are quickly turned into sucrose by the body entering the blood stream quicker thereby causing the release of large amounts of insulin. The fewer carbs are eaten, the less insulin is produced by the body, and the fewer calories are stored as fat. Less fat storage equals less weight gain and fewer carbs eaten equals less insulin in the blood and the body using its fat stores for fuel.
The premise behind every low-carb diet plan is that a body that produces less insulin burns more fat than a body that produces lots of insulin. Some plans encourage a period of extremely low carbohydrate intake so that the body will enter a state of ketosis and more quickly burn fat stores - These are usually called induction periods.
Beverley Brooke, Editor of Health & Finesse - Free health, diet and fitness articles and weekly newsletter http://www.healthandfinesse.com
Tuesday
Diet Plans for a Low Carb Diet
By Andreea Dinescu
One of the most popular diets is the low carb one. But because of its popularity the number of diet plans is growing, and growing and growing. When you have to decide it is so difficult: the very large amount of information freezes you. You’re blocked and you have to find a way to continue what you have begun: a low carb diet.That’s why I have decided to present you some diet plans for a low carb diet.
One of the most known is the Atkins diet. It mainly consists of four phases: first phase has the purpose to induce “benign dietary ketosis” that will help the body to produce the fat mobilization substance; once this substance is being produced the body is forced to disgorge and burn up deposited body fat; this is the time when you start loosing weight. The second phase continues the process and tries to remove some of the food restrictions. This will last until you achieve the desired weight.
The third phase prepares you for the last one. Now you will change your diet into a maintenance diet and you will lose very slowly the last extra pounds. The last phase is the maintenance diet and its purpose is to maintain the target weight for life. This is achieved by setting a fairly strict
diet that will forever keep off the lost weight. The person is urged to stick to the carbohydrate level they feel happiest on without gaining weight.
Another popular diet plan for a low carb diet is Eat Fat Get Thin. This is a high fat, low carb plan, which allows 60g carbohydrates per day and calories are unrestricted. The method is to reduce your intake of refined carbs. In order to do this you can eat as much as you want of any meat, fish, poultry, cheese, cream butter and eggs; you can also have green leafy vegetables. You are allowed to eat vegetables and fruits, avoiding the sweeter ones. You should cut of foods with a large amount of sugar and cereals, and you should give up eating bread, or eat as less as you can. This diet was a success for the one who wrote it, and it can be for you, too.
Other diet plans are: Life without Bread, The Diet Cure, Fat Flush Plan, Neanderthin, South Beach Diet and many, many others.
If you find this information useful you should visit the site http://www.free-online-diet-plans.com where you will find lots of interesting articles related to this topic, all original and wrote by Andreea Dinescu.
One of the most popular diets is the low carb one. But because of its popularity the number of diet plans is growing, and growing and growing. When you have to decide it is so difficult: the very large amount of information freezes you. You’re blocked and you have to find a way to continue what you have begun: a low carb diet.That’s why I have decided to present you some diet plans for a low carb diet.
One of the most known is the Atkins diet. It mainly consists of four phases: first phase has the purpose to induce “benign dietary ketosis” that will help the body to produce the fat mobilization substance; once this substance is being produced the body is forced to disgorge and burn up deposited body fat; this is the time when you start loosing weight. The second phase continues the process and tries to remove some of the food restrictions. This will last until you achieve the desired weight.
The third phase prepares you for the last one. Now you will change your diet into a maintenance diet and you will lose very slowly the last extra pounds. The last phase is the maintenance diet and its purpose is to maintain the target weight for life. This is achieved by setting a fairly strict
diet that will forever keep off the lost weight. The person is urged to stick to the carbohydrate level they feel happiest on without gaining weight.
Another popular diet plan for a low carb diet is Eat Fat Get Thin. This is a high fat, low carb plan, which allows 60g carbohydrates per day and calories are unrestricted. The method is to reduce your intake of refined carbs. In order to do this you can eat as much as you want of any meat, fish, poultry, cheese, cream butter and eggs; you can also have green leafy vegetables. You are allowed to eat vegetables and fruits, avoiding the sweeter ones. You should cut of foods with a large amount of sugar and cereals, and you should give up eating bread, or eat as less as you can. This diet was a success for the one who wrote it, and it can be for you, too.
Other diet plans are: Life without Bread, The Diet Cure, Fat Flush Plan, Neanderthin, South Beach Diet and many, many others.
If you find this information useful you should visit the site http://www.free-online-diet-plans.com where you will find lots of interesting articles related to this topic, all original and wrote by Andreea Dinescu.
Thursday
How to Burn Fat Quickly
By adrian bryant
1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here’s Why:
During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep.
When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more
weight.
If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day.
If you`re seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing
weight-training workouts.
The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day.
Remember the fireplace? By eating these mini-meals you`ll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don`t shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day
long.
Morning Checklist
1. Workout for at least 30min after waking up in the morning
2. Eat a healthy breakfast
3. Burn fat & lose more weight during the day
Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net (http://www.weightlossmadeeasy.net/)
1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here’s Why:
During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep.
When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more
weight.
If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day.
If you`re seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing
weight-training workouts.
The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day.
Remember the fireplace? By eating these mini-meals you`ll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don`t shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day
long.
Morning Checklist
1. Workout for at least 30min after waking up in the morning
2. Eat a healthy breakfast
3. Burn fat & lose more weight during the day
Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net (http://www.weightlossmadeeasy.net/)
Tuesday
The best weight loss exercise is…
By adrian bryant
The best weight loss exercise is…
* Not walking on a treadmill everyday for 45 minutes
* Its not swimming a lot of laps
* And its’ definitely not running 5 miles everyday
The best weight loss exercise is…
* Something that you like (love) to do
* Something that you can do everyday for 30-60 minutes
* Something that can at least make you break a little sweat
So that rules out watching TV, reading and sleeping. Just think about something that you enjoy doing that requires you to move.
Do you like to play golf? If so, just play 18 holes without using the golf cart.
Do you have kids? Play with them everyday for about an hour—they will enjoy it and not only will you lose weight playing with them…You are preventing them from getting obese as well. Give your kids piggyback rides or play catch with them everyday for about an hour.
Even activities that you may not enjoy like Yard work, gardening or housecleaning can be done to lose weight. They are not just chores to do around your home but they are weight loss exercises as well.
Just do some kind of activity everyday for at least 60 minutes. Don’t make up a workout routine—just DO something. You can start RIGHT NOW while you are reading this article.
YOU WILL LOSE MORE WEIGHT…doing something you like (love) to do. You will stick with it longer because it doesn’t seem like work.
Advanced tip: Do interval exercises at least twice a week to burn more fat.
Have you ever heard of interval training? Interval training is where you workout fast or hard for a period of time followed by a period where you workout slow or easy.
For example---You may run for a minute and then walk the next minute.
Interval workouts should last no longer than 20 minutes but at least 10 minutes. So if you do an interval workout you are really working hard or fast only half the time and resting the other half by working out easy or slow.
Here are some more examples of some interval workouts you can do:
* You can Walk or Jog up and down flights of stairs…Going up is the hard part & going down is the easy part
* You can Run a lap around a track and then walk a lap around a track
* You can freestyle swim a lap real fast followed by a easy backstroke swim for a lap.
Just make sure that when you do the interval workouts that the hard or fast part is really intense. For example if you are doing a run/walk interval---Make sure that the run part is so intense that you just can’t wait to start the walking part.
Why do intervals?
After you finish an intense interval workout your metabolism will remain elevated hours after you finish exercising. So for many hours after you finish your interval workout your body is still burning calories (burning fat).
Think about it…while you are taking a shower after your interval workout you will still be losing weight. Even when you relax to watch TV you are still losing weight because that intense interval workout kept your metabolism (your fat burning furnace) running high hours after you finished working out…Interval training keeps your metabolism elevated throughout the day so you can burn more calories.
Interval training should be treated like weight training and be done 2-3 times a week.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net (http://www.weightlossmadeeasy.net/)
The best weight loss exercise is…
* Not walking on a treadmill everyday for 45 minutes
* Its not swimming a lot of laps
* And its’ definitely not running 5 miles everyday
The best weight loss exercise is…
* Something that you like (love) to do
* Something that you can do everyday for 30-60 minutes
* Something that can at least make you break a little sweat
So that rules out watching TV, reading and sleeping. Just think about something that you enjoy doing that requires you to move.
Do you like to play golf? If so, just play 18 holes without using the golf cart.
Do you have kids? Play with them everyday for about an hour—they will enjoy it and not only will you lose weight playing with them…You are preventing them from getting obese as well. Give your kids piggyback rides or play catch with them everyday for about an hour.
Even activities that you may not enjoy like Yard work, gardening or housecleaning can be done to lose weight. They are not just chores to do around your home but they are weight loss exercises as well.
Just do some kind of activity everyday for at least 60 minutes. Don’t make up a workout routine—just DO something. You can start RIGHT NOW while you are reading this article.
YOU WILL LOSE MORE WEIGHT…doing something you like (love) to do. You will stick with it longer because it doesn’t seem like work.
Advanced tip: Do interval exercises at least twice a week to burn more fat.
Have you ever heard of interval training? Interval training is where you workout fast or hard for a period of time followed by a period where you workout slow or easy.
For example---You may run for a minute and then walk the next minute.
Interval workouts should last no longer than 20 minutes but at least 10 minutes. So if you do an interval workout you are really working hard or fast only half the time and resting the other half by working out easy or slow.
Here are some more examples of some interval workouts you can do:
* You can Walk or Jog up and down flights of stairs…Going up is the hard part & going down is the easy part
* You can Run a lap around a track and then walk a lap around a track
* You can freestyle swim a lap real fast followed by a easy backstroke swim for a lap.
Just make sure that when you do the interval workouts that the hard or fast part is really intense. For example if you are doing a run/walk interval---Make sure that the run part is so intense that you just can’t wait to start the walking part.
Why do intervals?
After you finish an intense interval workout your metabolism will remain elevated hours after you finish exercising. So for many hours after you finish your interval workout your body is still burning calories (burning fat).
Think about it…while you are taking a shower after your interval workout you will still be losing weight. Even when you relax to watch TV you are still losing weight because that intense interval workout kept your metabolism (your fat burning furnace) running high hours after you finished working out…Interval training keeps your metabolism elevated throughout the day so you can burn more calories.
Interval training should be treated like weight training and be done 2-3 times a week.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net (http://www.weightlossmadeeasy.net/)
Monday
How To Avoid Common Diet Scams (Part 2)
By Anthony Ellis
Types of Weight Loss Scams
Weight loss scams can range from the highly illegal (and even dangerous) to the mildly unethical. Kopko states, “There are degrees of fraud and misleading consumers. Some are scams where the person doesn’t receive anything at all when they send in their money. Another form of scam is when the customer sends in money, and they get a product that has no benefit, such as a sugar pill.”
Other weight loss scams use questionable practices, such as making claims for an ingredient-but without scientific studies to back them up. Kopko adds, “In yet other scams, the product has very low levels of active ingredients, so the person doesn’t get the desired result.”
Some products sell because their names are similar to real products-even though they don’t contain the same ingredients or quality. Dr. Bruner warns that these knockoffs are frauds: “The person thinks, ‘Oh, I can get this a lot cheaper here…’ but be careful, and check it out thoroughly first.”
Kopko has seen all types of weight loss scams during her years with the Better Business Bureau. She remembers, “Years ago, in our area, there was a business that sold ‘weight loss glasses’; one lens was blue, the other brown. Supposedly, the two colors ‘confused the brain’ and the person didn’t get hungry.” She adds, “Another fraud was weight loss “bath powder’ that a person pours into the tub, that promised weight loss.”
Today, popular scams are pills, powders, patches, and herbal teas that supposedly promote weight loss.
One recent scam was a powder taken a few hours before sleep. Kopko states, “It promised that the fat would “melt away” while you slept. The only benefit was that the person gave up their bedtime snack when they took it; there was nothing in the powder to help. And the person who bought the powder was then deluged with other products from the company that would ‘make the product work better.’ It was all a huge fraud.”
Dr. Bruner has also seen a variety of weight loss scams over the years. She states, “I’ve seen people wearing inserts in their shoes; the manufacturers claim that they hit pressure points to relieve hunger (it doesn’t work). Another scam is a ‘“chocolate patch’ designed to reduce cravings for chocolate, or wearing special clothing to spot reduce areas.” She notes that in Europe, another popular weight loss fad is getting attention: “In Europe, right now mesotherapy, injecting a drug into the muscle, is a very popular fraud.”
FTC’s sokesperson Shirley Rooker notes that the FTC recently stopped another popular weight loss scam-and the company was forced to pay back millions to consumers taken in by its fraudulent ads. She notes, “The Enforma System claimed that its products increase the body’s capacity to burn fat and would help the body burn more calories while just standing or sitting around doing nothing, even while sleeping. And the TV ads stated that consumers could enjoy fried chicken, pizza, and other high-calorie, high-fat products and still lose weight. The FTC complaint charged that there was no proof that Fat Trapper and Exercise in a Bottle really worked.”1
Why Aren’t They Stopped?
With the huge numbers of weight loss frauds out there (it only takes opening up a magazine, or surfing the Internet to view some), the question of why they are allowed to continue is raised.
Kopko says, “I get a lot of calls from people who ask, ‘Why isn’t something being done?’ about a scam. Basically, the answer is: until we receive complaints, a fraud can’t be investigated.” She adds that many times, people who are scammed don’t file reports. “They don’t want the bother, or they don’t know where to turn. The complaints we get are probably only a fraction of the problem that’s out there.”
She warns that not being shut down is not a guarantee of reliability. “Just because a business is out there, selling weight loss products doesn’t mean they’re legitimate; it may just be that they haven’t been caught yet. This is why it’s so important to be an aware consumer. “
Once complaints are made, law enforcement will step in and start investigating weight loss frauds. They often prosecute illegal businesses, and force them to make restitution to their victims. But Kopko shares that not every questionable weight loss product can be dealt with in this manner: “Some scams might not be illegal-just unethical. They market their products in a way that implies benefits, instead of stating them outright, and skirt the legal boundaries of false advertising.”
In some cases, stopping a fraud takes time because of the decision over who has jurisdiction, and the time needed to gather the data to begin prosecuting a company. For instance, the FDA’s Moica Revelle states that they only have jurisdiction over scams in which a product is proven to be unsafe. “We monitor the quality and safety of weight loss products; but we don’t have jurisdiction if there’s no evidence of harm done.”
In many cases of false advertising, the FTC steps in, and uses information gathered by other agencies to make their case against a company. Kopko states that the Better Business Bureau, while not having jurisdiction itself, make their task easier. “We keep information about businesses on file, including complaints against them, and share this with law enforcement and government agencies.”
How To Protect Yourself From Scams
One of the best methods of protecting yourself from weight loss scams is to seek medical advice from a qualified physician who specializes in weight loss (bariatric medicine). At times, this means first coming to terms with a realistic view of weight loss. Dr. Bruner states, “Losing weight isn’t simple or easy.
Basically, it means reducing calories and exercising, but it must be individualized to the person’s needs. For instance, the person with insulin resistance needs a higher protein, lower carbohydrate diet so they won’t feel that they’re starving; and those with allergies (such as to wheat or yeast) will need a diet that avoids these items.”
To protect yourself from scams, check the product out first with your physician. And if possible, try to avoid “impulse buying”. First investigate the product and the company’s reliability with consumer organizations. This can save you needless expense and disappointment in the long run.
Another method of avoiding scams is to visit sites that investigate consumer frauds-and check out a company before buying. Kopko states, “The Better Business Bureau is a participant with the Sentinel Database (online at www.consumer.gov/sentinel ) which allows consumers and law enforcement to view trends and complaints against businesses. You can also go online to our national web site at www.bbb.org to check out a company nationally. Just click on the “consumer info” link, and look up diet fads and scams that have been reported.”
Weight loss scams are on the rise, and the numbers of companies using fraudulent advertising are multiplying. By taking the time to carefully investigate a company and its products, and choosing to work with a qualified physician on your weight loss goals, you can save yourself needless expense and disappointment. Best of all, you can get started on the road to real, achievable weight loss goals while maintaining good health.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
Types of Weight Loss Scams
Weight loss scams can range from the highly illegal (and even dangerous) to the mildly unethical. Kopko states, “There are degrees of fraud and misleading consumers. Some are scams where the person doesn’t receive anything at all when they send in their money. Another form of scam is when the customer sends in money, and they get a product that has no benefit, such as a sugar pill.”
Other weight loss scams use questionable practices, such as making claims for an ingredient-but without scientific studies to back them up. Kopko adds, “In yet other scams, the product has very low levels of active ingredients, so the person doesn’t get the desired result.”
Some products sell because their names are similar to real products-even though they don’t contain the same ingredients or quality. Dr. Bruner warns that these knockoffs are frauds: “The person thinks, ‘Oh, I can get this a lot cheaper here…’ but be careful, and check it out thoroughly first.”
Kopko has seen all types of weight loss scams during her years with the Better Business Bureau. She remembers, “Years ago, in our area, there was a business that sold ‘weight loss glasses’; one lens was blue, the other brown. Supposedly, the two colors ‘confused the brain’ and the person didn’t get hungry.” She adds, “Another fraud was weight loss “bath powder’ that a person pours into the tub, that promised weight loss.”
Today, popular scams are pills, powders, patches, and herbal teas that supposedly promote weight loss.
One recent scam was a powder taken a few hours before sleep. Kopko states, “It promised that the fat would “melt away” while you slept. The only benefit was that the person gave up their bedtime snack when they took it; there was nothing in the powder to help. And the person who bought the powder was then deluged with other products from the company that would ‘make the product work better.’ It was all a huge fraud.”
Dr. Bruner has also seen a variety of weight loss scams over the years. She states, “I’ve seen people wearing inserts in their shoes; the manufacturers claim that they hit pressure points to relieve hunger (it doesn’t work). Another scam is a ‘“chocolate patch’ designed to reduce cravings for chocolate, or wearing special clothing to spot reduce areas.” She notes that in Europe, another popular weight loss fad is getting attention: “In Europe, right now mesotherapy, injecting a drug into the muscle, is a very popular fraud.”
FTC’s sokesperson Shirley Rooker notes that the FTC recently stopped another popular weight loss scam-and the company was forced to pay back millions to consumers taken in by its fraudulent ads. She notes, “The Enforma System claimed that its products increase the body’s capacity to burn fat and would help the body burn more calories while just standing or sitting around doing nothing, even while sleeping. And the TV ads stated that consumers could enjoy fried chicken, pizza, and other high-calorie, high-fat products and still lose weight. The FTC complaint charged that there was no proof that Fat Trapper and Exercise in a Bottle really worked.”1
Why Aren’t They Stopped?
With the huge numbers of weight loss frauds out there (it only takes opening up a magazine, or surfing the Internet to view some), the question of why they are allowed to continue is raised.
Kopko says, “I get a lot of calls from people who ask, ‘Why isn’t something being done?’ about a scam. Basically, the answer is: until we receive complaints, a fraud can’t be investigated.” She adds that many times, people who are scammed don’t file reports. “They don’t want the bother, or they don’t know where to turn. The complaints we get are probably only a fraction of the problem that’s out there.”
She warns that not being shut down is not a guarantee of reliability. “Just because a business is out there, selling weight loss products doesn’t mean they’re legitimate; it may just be that they haven’t been caught yet. This is why it’s so important to be an aware consumer. “
Once complaints are made, law enforcement will step in and start investigating weight loss frauds. They often prosecute illegal businesses, and force them to make restitution to their victims. But Kopko shares that not every questionable weight loss product can be dealt with in this manner: “Some scams might not be illegal-just unethical. They market their products in a way that implies benefits, instead of stating them outright, and skirt the legal boundaries of false advertising.”
In some cases, stopping a fraud takes time because of the decision over who has jurisdiction, and the time needed to gather the data to begin prosecuting a company. For instance, the FDA’s Moica Revelle states that they only have jurisdiction over scams in which a product is proven to be unsafe. “We monitor the quality and safety of weight loss products; but we don’t have jurisdiction if there’s no evidence of harm done.”
In many cases of false advertising, the FTC steps in, and uses information gathered by other agencies to make their case against a company. Kopko states that the Better Business Bureau, while not having jurisdiction itself, make their task easier. “We keep information about businesses on file, including complaints against them, and share this with law enforcement and government agencies.”
How To Protect Yourself From Scams
One of the best methods of protecting yourself from weight loss scams is to seek medical advice from a qualified physician who specializes in weight loss (bariatric medicine). At times, this means first coming to terms with a realistic view of weight loss. Dr. Bruner states, “Losing weight isn’t simple or easy.
Basically, it means reducing calories and exercising, but it must be individualized to the person’s needs. For instance, the person with insulin resistance needs a higher protein, lower carbohydrate diet so they won’t feel that they’re starving; and those with allergies (such as to wheat or yeast) will need a diet that avoids these items.”
To protect yourself from scams, check the product out first with your physician. And if possible, try to avoid “impulse buying”. First investigate the product and the company’s reliability with consumer organizations. This can save you needless expense and disappointment in the long run.
Another method of avoiding scams is to visit sites that investigate consumer frauds-and check out a company before buying. Kopko states, “The Better Business Bureau is a participant with the Sentinel Database (online at www.consumer.gov/sentinel ) which allows consumers and law enforcement to view trends and complaints against businesses. You can also go online to our national web site at www.bbb.org to check out a company nationally. Just click on the “consumer info” link, and look up diet fads and scams that have been reported.”
Weight loss scams are on the rise, and the numbers of companies using fraudulent advertising are multiplying. By taking the time to carefully investigate a company and its products, and choosing to work with a qualified physician on your weight loss goals, you can save yourself needless expense and disappointment. Best of all, you can get started on the road to real, achievable weight loss goals while maintaining good health.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
How To Avoid Common Diet Scams (Part 1)
By Anthony Ellis
As our country gains weight at an alarming rate, we are spending more each year on products that promise us easy, effortless weight loss. Each year in the United States, an estimated 35 billion dollars is spent each year on weight loss products. The problem is that in spite of headlines that feed our hopes that a new, secret, “better” weight loss formula has been discovered, the truth is there are no easy solutions to losing weight.
Simply put, weight loss is a combination of lifestyle choices, and is the result of a firm commitment to making and maintaining them over a period of time. Any products that offer weight loss without reduced caloric intake and increasing activity levels are fraudulent- and a waste of money.
Why Do People Buy Products That Are Scams?
Denise Bruner, MD, MPH, FASBP is a specialist in weight loss, and a fellow in the American Society of Bariatric Physicians. She shares one of the major reasons that weight loss scams flourish today: “We live in a society today that wants immediate gratification. This is reflected in our willingness to buy from those that promise ‘instant results’”.
The increasing obesity in our society, and hopes that weight loss can be achieved without lifestyle changes fuels the growth of frauds. Bruner states, “In the U.S., currently 61% of the population is overweight, and the numbers are going up. There’s a huge market out there for weight loss products. After all, it appeals to us to find out that you can ‘Lose 30 pounds in 30 days.’ We don’t want to have to deprive ourselves of our favorite foods, and want something that will ‘magically’ absorb the calories.”
Jeannette Kopko, Senior Vice President of the Better Business Bureau for Dallas and Northeast Texas, agrees that illegitimate weight loss products feed on false promises: “People are fooled by these scams because they hope that they aren’t scams. They hope that they’re real, and are an easier, faster, painless way to lose weight.”
With the huge demand for weight loss products (and their revenues), companies are more than willing to become suppliers-whether or not their products work. Kopko states, “The number of companies hawking bogus supplements and weight loss products is increasing rapidly in recent years.”
How can you spot a weight loss scam?
Typically, weight loss scams make promises that aren’t realistic. Headlines that promise weight loss without dieting are always scams, since calorie reduction is the basis of any true weight loss program. There are no legitimate weight loss programs that allow you to “eat whatever you want” without limit. As Monica Revelle, public relations specialist at the FDA notes: “If it sounds too good to be true-it is!”
Other tips offs that the weight loss product is a scam include:
* Claims to be a “secret” formula: Products that claim to have secret formulas are scams. Dr. Bruner feels strongly on this issue, and states, “There are no ‘secrets to weight loss’ being held away from the public. In America alone, an estimated 100 people a day die from obesity; we could prevent 300,000 deaths annually if there was a real product that made weight loss simple and safe, and physicians would be the first to prescribe them.”
* There’s no physical address for the business. Legitimate products and services will have a physical address and phone number. Be wary of those that only offer a mailbox, or a toll-free number to call manned by “help center” personnel. Kopko shares, “While not all companies that have P.O. or private mail boxes (PMBs) are illegitimate, plenty are. Check to see if there are the letters ‘PMB’ after a physical address; this indicates that it’s really a private mail box, that can forward mail to anywhere in the world.” She adds that the Internet is also being used to promote frauds, and adds, “You can’t judge how good or legitimate a product is by how professional the web site looks. This only reflects how good their web designer was.”
* They promise rapid weight loss. Weight loss that is too rapid is not only unhealthy, but is normally quickly regained. The best plans advocate moderate goals, with slow, steady weight loss of about 6-8 pounds a month over a long period. Dr. Bruner states, “Any product that offer overnight or rapid changes is a fraud.”
* They state that they can help a person lose fat or cellulite in a specific part of the body. Body fat is lost overall, not in a spot, and ads that claim otherwise are frauds.
* They promise permanent weight loss. No product can do this, since permanent weight loss is maintained by lifestyle changes.
By avoiding products with the above “red flags” in their advertising, you can protect yourself from illegitimate products-and save money.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
As our country gains weight at an alarming rate, we are spending more each year on products that promise us easy, effortless weight loss. Each year in the United States, an estimated 35 billion dollars is spent each year on weight loss products. The problem is that in spite of headlines that feed our hopes that a new, secret, “better” weight loss formula has been discovered, the truth is there are no easy solutions to losing weight.
Simply put, weight loss is a combination of lifestyle choices, and is the result of a firm commitment to making and maintaining them over a period of time. Any products that offer weight loss without reduced caloric intake and increasing activity levels are fraudulent- and a waste of money.
Why Do People Buy Products That Are Scams?
Denise Bruner, MD, MPH, FASBP is a specialist in weight loss, and a fellow in the American Society of Bariatric Physicians. She shares one of the major reasons that weight loss scams flourish today: “We live in a society today that wants immediate gratification. This is reflected in our willingness to buy from those that promise ‘instant results’”.
The increasing obesity in our society, and hopes that weight loss can be achieved without lifestyle changes fuels the growth of frauds. Bruner states, “In the U.S., currently 61% of the population is overweight, and the numbers are going up. There’s a huge market out there for weight loss products. After all, it appeals to us to find out that you can ‘Lose 30 pounds in 30 days.’ We don’t want to have to deprive ourselves of our favorite foods, and want something that will ‘magically’ absorb the calories.”
Jeannette Kopko, Senior Vice President of the Better Business Bureau for Dallas and Northeast Texas, agrees that illegitimate weight loss products feed on false promises: “People are fooled by these scams because they hope that they aren’t scams. They hope that they’re real, and are an easier, faster, painless way to lose weight.”
With the huge demand for weight loss products (and their revenues), companies are more than willing to become suppliers-whether or not their products work. Kopko states, “The number of companies hawking bogus supplements and weight loss products is increasing rapidly in recent years.”
How can you spot a weight loss scam?
Typically, weight loss scams make promises that aren’t realistic. Headlines that promise weight loss without dieting are always scams, since calorie reduction is the basis of any true weight loss program. There are no legitimate weight loss programs that allow you to “eat whatever you want” without limit. As Monica Revelle, public relations specialist at the FDA notes: “If it sounds too good to be true-it is!”
Other tips offs that the weight loss product is a scam include:
* Claims to be a “secret” formula: Products that claim to have secret formulas are scams. Dr. Bruner feels strongly on this issue, and states, “There are no ‘secrets to weight loss’ being held away from the public. In America alone, an estimated 100 people a day die from obesity; we could prevent 300,000 deaths annually if there was a real product that made weight loss simple and safe, and physicians would be the first to prescribe them.”
* There’s no physical address for the business. Legitimate products and services will have a physical address and phone number. Be wary of those that only offer a mailbox, or a toll-free number to call manned by “help center” personnel. Kopko shares, “While not all companies that have P.O. or private mail boxes (PMBs) are illegitimate, plenty are. Check to see if there are the letters ‘PMB’ after a physical address; this indicates that it’s really a private mail box, that can forward mail to anywhere in the world.” She adds that the Internet is also being used to promote frauds, and adds, “You can’t judge how good or legitimate a product is by how professional the web site looks. This only reflects how good their web designer was.”
* They promise rapid weight loss. Weight loss that is too rapid is not only unhealthy, but is normally quickly regained. The best plans advocate moderate goals, with slow, steady weight loss of about 6-8 pounds a month over a long period. Dr. Bruner states, “Any product that offer overnight or rapid changes is a fraud.”
* They state that they can help a person lose fat or cellulite in a specific part of the body. Body fat is lost overall, not in a spot, and ads that claim otherwise are frauds.
* They promise permanent weight loss. No product can do this, since permanent weight loss is maintained by lifestyle changes.
By avoiding products with the above “red flags” in their advertising, you can protect yourself from illegitimate products-and save money.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
Your Metabolism and Fat Loss
By Anthony Ellis
If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, "I just eat one meal a day to lose weight" or "I`m afraid if I eat, I`ll gain weight" but sadly, this misnomer is why so many people are in the "battle of the bulge". People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.
With more than half of Americans over the age of 20 now being considered "overweight", now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person`s metabolic rate is determined by the number and size of respiring cells that compromise the body`s tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.
Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body`s weight is stable.
On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.
Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal`s composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.
One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.
Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.
What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:
* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate
While you need to eat healthy foods, studies prove that what matters most is how much of a person`s body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.
For example, a woman standing 5`5" might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.
An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.
Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, "I just eat one meal a day to lose weight" or "I`m afraid if I eat, I`ll gain weight" but sadly, this misnomer is why so many people are in the "battle of the bulge". People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.
With more than half of Americans over the age of 20 now being considered "overweight", now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person`s metabolic rate is determined by the number and size of respiring cells that compromise the body`s tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.
Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body`s weight is stable.
On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.
Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal`s composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.
One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.
Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.
What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:
* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate
While you need to eat healthy foods, studies prove that what matters most is how much of a person`s body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.
For example, a woman standing 5`5" might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.
An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.
Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.
Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com
Saturday
Eat what you like and still lose weight
By Adrian bryant
An easy weight loss plan by Adrian Bryant of www.weightlossmadeeasy.net
Did you say there’s a way I can eat what I like and still lose weight? Is that even possible? Is there really a way I can lose weight without counting calories, carbs, fats, and without doing all the other stuff that these diet experts tell me?
Yes there is. First of all, to put it bluntly, diets just don’t work at all for long-term weight loss. The main reason why diets don’t work is because they take you out of your comfort zone. Diets say things like “Okay put down the cheeseburgers & fries and start eating rice cakes all day.”
Now the all new popular Rice cake diet by “Dr. Whoever” may work just great while you’re on it but how long can you just eat just rice cakes. Basically, the amount of weight you lose on a diet is equal to the amount of time you’re willing to put up with the diet’s silly restrictions.
The worst part about being on a diet is the period right after you finish the diet. Most people tend to gain all their weight back and more after a diet because they go back to eating even more of the regular foods they liked in the first place.
Being on a strict diet for any period of time only increases your cravings for the food you loved in the first place. It increasing your cravings to a point where you overeat so much that you gain weight.
To eat the foods you like and still lose weight you simply have to increase your metabolism. Your metabolism is your body’s fireplace. This fireplace will burn all that ugly body fat off you if operate it correctly. Here are some (6) simple ways to increase your metabolism:
1. Eat More!
That’s right. Instead of eating 1-3 big meals a day try eating 5-7 smaller meals a day. Remember your body’s metabolism is like a fireplace. Think about this way: when you eat 1-3 big meals you are basically putting a real big log on your fireplace and anytime you put too much on a fire it goes out.
When you feed yourself small meals spaced about 2-3 hours apart during the day you are putting small pieces of wood on your fat-burning fireplace. These small meals keep your fireplace burning throughout the day.
What happens when you don’t put any wood on a fireplace? It goes out right? The same thing happens when you eat less than 3 meals a day. Waiting 4-6 hours between meals is too long, to keep your fireplace going remember to eat SMALL meals every 2-3 hours.
Just eat enough in each meal to satisfy you and not so much that you fell full.
2. Build Muscle
Did you know…
* That just 1lb of muscle burns off a pound of fat every 70 days!
* 3lbs of muscle will burn off a pond of fat every 23 days
* 5lbs of muscle will burn a pound of fat every 2 weeks.
Building muscle doesn’t mean you have to start Bench pressing, squatting, or buying fancy equipment. To build muscle you can do simple bodyweight exercises like pushups, crunches, and bodyweight squats.
Walking up steep hills at a moderate to fast pace will build muscle in your legs. All it takes is 10-20min a day 2-3 times a week with weights or your own bodyweight. Don’t worry about what the scale says when you put a few pounds of muscle.
Good-looking muscle weights more and is more dense than ugly body fat. If you put on five pounds of muscle it will seem like you lost 5-10lbs.
3. Become a lil’ active
Notice that I said become a lil’ active. By adding just a little bit of physical activity to your regular daily routine can increase your metabolism. Getting more active doesn’t mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly! There are many ways that you can easily become a little more active to lose weight.
For example:
* When you go to a store-instead of trying to get the best parking spot take the worst one all the way at the back of the parking lot so you have to walk more.
* Throw away your TV remote & get up to change the channels.
* Stop using the elevator. Take the stairs or at least take the stairs half way up.
These are just a few examples of ways that you can start adding a little physical activity to your daily routine. It may not seem like much in the beginning but all the extra calories you burn by doing these little activities adds up to you losing more weight.
Could you save gas by walking to certain locations or is it possible that you can ride a bike to certain locations instead of driving? Just be creative and start thinking about how you can gradually add some extra physical activity your daily routine.
Don’t be a couch potato be a Fat-burning hot Tamale!
4. Have some Green Tea?
Studies show that green tea helps you lose weight by increasing your body’s metabolism. Green tea helps you burn an extra 80 calories a day which adds up to 8lbs a year. For all you diet-conscienc people aout there green tea also helps to reduce cravings. 3-5 cups a day Safe and naturally.
5. Workout in the morning
Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn calories and lose more weight. If your workout out at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you exercise in the morning. When you sleep your metabolic rate is at its slowest.
6. Eat breakfast
After your morning workout eat breakfast. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat. Think about this way-Your metabolism is a fireplace that’ll burn fat all day for you if you operate it correctly. When you eat breakfast you are basically throwing a logs onto that fireplaces to get it burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in morning eating breakfast will also keep you energized throughout the day
So lets review:
* Most Diets don’t Work
* To eat what you want & lose weight, you have to increase your metabolism
* To increase your metabolism:
1. Eat More frequently
2. Build Muscle
3. GET ACTIVE
4. Workout in the Morning
5. Eat Breakfast
6. Have some Green tea
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net (http://www.weightlossmadeeasy.net/)
An easy weight loss plan by Adrian Bryant of www.weightlossmadeeasy.net
Did you say there’s a way I can eat what I like and still lose weight? Is that even possible? Is there really a way I can lose weight without counting calories, carbs, fats, and without doing all the other stuff that these diet experts tell me?
Yes there is. First of all, to put it bluntly, diets just don’t work at all for long-term weight loss. The main reason why diets don’t work is because they take you out of your comfort zone. Diets say things like “Okay put down the cheeseburgers & fries and start eating rice cakes all day.”
Now the all new popular Rice cake diet by “Dr. Whoever” may work just great while you’re on it but how long can you just eat just rice cakes. Basically, the amount of weight you lose on a diet is equal to the amount of time you’re willing to put up with the diet’s silly restrictions.
The worst part about being on a diet is the period right after you finish the diet. Most people tend to gain all their weight back and more after a diet because they go back to eating even more of the regular foods they liked in the first place.
Being on a strict diet for any period of time only increases your cravings for the food you loved in the first place. It increasing your cravings to a point where you overeat so much that you gain weight.
To eat the foods you like and still lose weight you simply have to increase your metabolism. Your metabolism is your body’s fireplace. This fireplace will burn all that ugly body fat off you if operate it correctly. Here are some (6) simple ways to increase your metabolism:
1. Eat More!
That’s right. Instead of eating 1-3 big meals a day try eating 5-7 smaller meals a day. Remember your body’s metabolism is like a fireplace. Think about this way: when you eat 1-3 big meals you are basically putting a real big log on your fireplace and anytime you put too much on a fire it goes out.
When you feed yourself small meals spaced about 2-3 hours apart during the day you are putting small pieces of wood on your fat-burning fireplace. These small meals keep your fireplace burning throughout the day.
What happens when you don’t put any wood on a fireplace? It goes out right? The same thing happens when you eat less than 3 meals a day. Waiting 4-6 hours between meals is too long, to keep your fireplace going remember to eat SMALL meals every 2-3 hours.
Just eat enough in each meal to satisfy you and not so much that you fell full.
2. Build Muscle
Did you know…
* That just 1lb of muscle burns off a pound of fat every 70 days!
* 3lbs of muscle will burn off a pond of fat every 23 days
* 5lbs of muscle will burn a pound of fat every 2 weeks.
Building muscle doesn’t mean you have to start Bench pressing, squatting, or buying fancy equipment. To build muscle you can do simple bodyweight exercises like pushups, crunches, and bodyweight squats.
Walking up steep hills at a moderate to fast pace will build muscle in your legs. All it takes is 10-20min a day 2-3 times a week with weights or your own bodyweight. Don’t worry about what the scale says when you put a few pounds of muscle.
Good-looking muscle weights more and is more dense than ugly body fat. If you put on five pounds of muscle it will seem like you lost 5-10lbs.
3. Become a lil’ active
Notice that I said become a lil’ active. By adding just a little bit of physical activity to your regular daily routine can increase your metabolism. Getting more active doesn’t mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly! There are many ways that you can easily become a little more active to lose weight.
For example:
* When you go to a store-instead of trying to get the best parking spot take the worst one all the way at the back of the parking lot so you have to walk more.
* Throw away your TV remote & get up to change the channels.
* Stop using the elevator. Take the stairs or at least take the stairs half way up.
These are just a few examples of ways that you can start adding a little physical activity to your daily routine. It may not seem like much in the beginning but all the extra calories you burn by doing these little activities adds up to you losing more weight.
Could you save gas by walking to certain locations or is it possible that you can ride a bike to certain locations instead of driving? Just be creative and start thinking about how you can gradually add some extra physical activity your daily routine.
Don’t be a couch potato be a Fat-burning hot Tamale!
4. Have some Green Tea?
Studies show that green tea helps you lose weight by increasing your body’s metabolism. Green tea helps you burn an extra 80 calories a day which adds up to 8lbs a year. For all you diet-conscienc people aout there green tea also helps to reduce cravings. 3-5 cups a day Safe and naturally.
5. Workout in the morning
Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn calories and lose more weight. If your workout out at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you exercise in the morning. When you sleep your metabolic rate is at its slowest.
6. Eat breakfast
After your morning workout eat breakfast. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat. Think about this way-Your metabolism is a fireplace that’ll burn fat all day for you if you operate it correctly. When you eat breakfast you are basically throwing a logs onto that fireplaces to get it burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in morning eating breakfast will also keep you energized throughout the day
So lets review:
* Most Diets don’t Work
* To eat what you want & lose weight, you have to increase your metabolism
* To increase your metabolism:
1. Eat More frequently
2. Build Muscle
3. GET ACTIVE
4. Workout in the Morning
5. Eat Breakfast
6. Have some Green tea
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net (http://www.weightlossmadeeasy.net/)
Friday
Tips To Burn Fat Faster
- Snack throughout the day.
- Do cardio last.
- Try interval training.
- Mix up your workouts.
Thursday
2 Ways to Start Burning fat Quickly
By Adrian Bryant
1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here’s Why:
During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you`re seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you`ll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don`t shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.
Morning Checklist
Workout for at least 30min after waking up in the morning
Eat a healthy breakfast
Burn fat & lose more weight during the day
Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.
Adrian Bryant is a Personal Trainer and creator of NowLoss: The World`s Best Weight Loss Program. Be sure to check out his web site at http://www.nowloss.com (http://www.nowloss.com). Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. nowloss@cstone.net (mailto:nowloss@cstone.net)
1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here’s Why:
During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you`re seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you`ll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don`t shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.
Morning Checklist
Workout for at least 30min after waking up in the morning
Eat a healthy breakfast
Burn fat & lose more weight during the day
Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.
Adrian Bryant is a Personal Trainer and creator of NowLoss: The World`s Best Weight Loss Program. Be sure to check out his web site at http://www.nowloss.com (http://www.nowloss.com). Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. nowloss@cstone.net (mailto:nowloss@cstone.net)
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