Home Blog Page 3

What’s the Keto Diet All About?

0

Introduction

Have you ever asked yourself why you just can’t lose weight, despite doing all the right things when it comes to eating? Well, just maybe all the right things are actually the wrong things.* The Keto diet turns the conventional weight loss wisdom on its head with a revolutionary approach to eating that:

  • Encourages you to eat more fat
  • Puts the flavor back into the food
  • Allows you to lose weight without ever going hungry

We offer a full 30-day ketogenic meal plan (150 recipes) free of charge. Just let us know where to send it by filling the form at the bottom of this article.

Fat Energy

Within your fat stores, you have a tremendous reserve of energy. The keto diet allows you to tap into that energy reserve so that you can turn ugly fat into usable energy. You do it by cutting your body’s preferred energy source, carbohydrates. All foods contain all three of the macronutrients – carbs, proteins, and fats – in different ratios. However, most of the calories in food comes from one macronutrient. So, we can typically classify foods as being either a fat, a protein or a carbohydrate. Here are some foods that are mainly fats . . .

  • Oils (e.g., olive oil, coconut oil, sesame oil)
  • Fats in the flesh of fish and meat
  • Avocado
  • Nuts (e.g. walnuts, almonds, pecans)
  • Seeds (e.g, pumpkin, flax, chia)
  • Coconut meat (only unsweetened)
  • Butter, cream, and cheese

You can eat as much as you want of these fatty foods. The great thing about eating fatty food, apart from the fact that it tastes great, is that it fills you up. Be sure, however, that you don’t overindulge on fatty foods. if you take in more than your body needs, the excess will be stored as body fat.

Protein for Muscle

The body uses protein for muscle building and cell repair. While on the keto diet, you need to eat enough protein to maintain your lean body weight. The best protein sources on the keto diet include the following:

  • Meats (beef, pork, lamb, buffalo, venison)
  • Poultry (chicken, turkey, duck, goose, quail)
  • Fish (mackerel, trout, salmon)
  • Eggs
  • Tofu and tempeh
  • Cheese, yogurt, nuts, and seeds

It is important to understand that the keto diet is not a high protein diet; it is a high-fat diet. Too much protein causes a spike in insulin levels. This will interfere with fat breakdown. Protein helps to create glucose, and too much glucose can suspend ketosis.

Forbidden

The key to the ketogenic diet is to discipline yourself to NOT eat any of the following foods:

  • Foods made with sugar or caloric sweeteners, such as honey or maple syrup
  • Foods made with flour, such as bread and pasta
  • Grains, such as rice, oats, and quinoa
  • Fruit
  • Starchy vegetables, such as potatoes, sweet potatoes, corn and peas
  • Lactose rich dairy products, such as milk, ice cream and the majority of yogurts

You DO want to eat high fiber, vitamin, and mineral-rich, low-calorie carb foods. Examples of the types of carbs you should be eating are:

  • spinach
  • kale
  • broccoli
  • cauliflower
  • cucumber
  • tomatoes
  • asparagus
  • peppers
  • onions
  • mushrooms

Supplements

This is key. It’s not mandatory per se, but still… It’s key. When it comes to KETO only recently science has developed some supplements, but boy some (not all) are really good.

At the moment there are drinks which will have therapeutic ketones in them, which would dramatically help you get into ketosis, maintain it and overall benefit from it.

In order to start burning fat using the keto diet, you might need anywhere from 10 to 30 days before your body even starts that process. If you start the diet and start drinking therapeutic ketones then you will skip that phase and start the process much faster and much more efficient.

This article is not to promote specific supplement, but if you are interested then fill-up the form below the article and with the meal plan and 150 keto recipes you will also receive a recommendation and possibly a discount or maybe even a trial bottle of what we find to be good and working right now.

Summary

You now have the basics of the keto diet, along with food lists to get you going. The following tips will allow you to fast track your keto success…

  • Realize that you don’t need carbs in your life. Your body can actually make all the carbs you need.
  • Don’t be afraid of fat – it is the foundation of the keto diet.
  • Count your carbs
  • Drink plenty of water
  • Eat when you are hungry and stop when you are full
  • Keep favorite keto foods on hand
  • Eliminate foods from your home that are not allowed

Disclaimer *

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

Top 5 Functional Fitness Moves

0

Introduction

Functional Fitness typically involves combining open space exercises with indoor skill and strength training. It’s the type of training that your body was designed for – the type of training that your body deserves.
Here are the absolute 5 best functional fitness moves to combine flexibility, mobility, core strength, balance, power and fat loss all in one super-charged workout. *

Functional Fitness Move #1: Turkish Get-Up

turkish-get-up

The Turkish Get Up is a phenomenal total body exercise. It’s great for cardiovascular conditioning as well for building functional strength and power. Start by lying on the floor, on your back with your knees bent. The kettlebell should be on the floor to your right (or left depending on side working). Place your right hand fully into the kettle-bell handle and pull the weight to your chest. Now, with both shoulder blades on the floor, raise your right arm straight up so that the kettle-bell is directly above your chest. The right knee should be bent so that the right foot is flat on the floor. Your left arm should be flat on the floor at a forty-five degrees angle.
From the start position, rise up onto the left elbow, ensuring that the other arm is locked out. From there, come up further so that you are supporting your body with just your left hand and your right foot. Your left leg should be straight and slightly off the floor. Now move your butt and left leg back behind you to rest your left knee on the floor. You can now rise up to the lunge position, with your left hand off the floor and the points of contact now being your right foot and left shin. The kettle-bell is still locked overhead.
Push off the back leg rise to a standing position. Keep your focus up on the kettle-bell the whole time. Now reverse the exact motion to return to the start position.

Just change sides to work the other arm.

Functional Fitness Move #2: Reverse Lunge with Rotation

reverse-lunge

The reverse lunge with a rotation involves a variety of movement patterns that will improve your balance, coordination, core integrity and lower body strength.

Hold a light pair of dumbbells or one kettlebell at chest level with your elbows tightly in at your sides. From here step backward into a reverse lunge position. Now rotate your upper body to the right (or left), moving the dumbbells across the forward leg. Reverse the movement to bring the dumbbells back to the starting position and stand back up.

Repeat with the other side.

Functional Fitness Move #3: Yoga Squat

yoga-squat

The Yoga squat is a fantastic movement for developing phenomenal quad strength while improving mobility. You’ll want to focus on breathing during this movement, which has four distinct parts as follows:

  1. Descend into a full squat, with thighs below parallel. Breathe out as you squat down. Your hands should be in the “y” position above your head. Make sure that you keep the heels on the ground throughout. Now place your palms on the floor.
  2. Straighten the legs at the back, keeping your fingertips on the ground. Breathe in as you lock out your legs.
  3. Go back into the full squat, breathing out again. Place both hands in the air in a “y” position once more.
  4. With your hands in the air ascend out of the squat to stand tall as you once more breathe in.

Functional Fitness Move #4: Kettlebell Halo

kettlebell-halo

 The kettlebell halo is a brilliant move for working your entire core and trunk area as well as your thighs, glutes, hamstrings, and shoulders. Take hold of the kettlebell handle in a double-handed over-grasp grip, and lift it up to the level of your chin. Make sure that your elbows are tucked in at your side.

Drive your elbows to the left side, allowing the dumbbells to travel up and around your head. Keep a tight core and a flat back throughout the movement. Move the weight around your head. Now drop down into a full squat position as you bring the dumbbell back to the start position. The weight should move in a halo pattern around your head. Change rotational direction.

Functional Fitness Move #5: Lunge Clean / Lunge Press

lunge-press

This is a fluid movement that allows you to get a great power/cardio combination workout. It is beneficial for your heart and lungs and is a tremendous fat burner. Start by holding a kettlebell at your right side, with feet shoulder width apart. Now lunge your right leg forward. As you come out of the lunge, clean the kettle-bell to your right shoulder. Now continue moving forward by lunging with your left foot. As you come out of this lunge, press the kettlebell overhead. Continue this lunge-clean-lunge-process for required time/reps.

Putting It All Together

Combine these movements into the following quick 20 minutes blasting workout . . .

Time: 20 mins

Circuits: 3 times through

 

Exercise Reps
Turkish Get-Up 10 reps
Reverse Lunge with Rotation 12 reps each leg
Yoga Squat 20 reps
Kettlebell Halo 20 reps
Lunge Clean / Lunge Press 15 reps

 

Fitness Disclaimer *

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

How To Choose a Personal Trainer

0

 Introduction

Working out on your own can be scary. Having a knowledgeable person to guide you can often make the difference between success and failure. A quality personal trainer will not only ensure that you do the movements the right way, but she will also be your motivator, your cheerleader and your coach.*

What a Trainer Should Be Able to Do For You

 A good personal trainer will individualize your workout, rather than providing you with the off the shelf training routine that you’ll be given by your local gym instructor. You’ll be shown how to perform the exercises correctly. He or she will also motivate you to make each workout more productive than the last.

A good trainer can also advise you about the best way to set up your own home gym.

Finding the right personal trainer for you can be a challenge. Let’s find out how to choose the best trainer for you.

3 Key Questions

personal-trainer You should view finding a personal trainer like interviewing someone for a job. After all, you are putting your body in their hands, so you need to make sure that you’re getting the right person.

Here are three questions you should ask:

What was your academic preparation for personal training?

 You should hear them talk about their training in exercise physiology, biomechanics, and nutrition. A degree in exercise science, exercise physiology, physical therapy, athletic training or physical education are preferred.

What certification credentials specifically related to personal training do you have?

 You will want to hear about certifications that are accredited by the National Commission for Certifying Agencies, such as the National Strength and Conditioning Association (NSCA), the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE).

How long have you been a personal trainer?

 You want to work with a person who has been in business as a personal trainer for at least two years. You should be wary about working with an inexperienced trainer.

Take Them For a Test Drive

 If you are happy with the answers that you receive from your prospective personal trainer, you should arrange to watch him working with one of his current clients. Observe the attention to detail that he displays, the relationship between him and the client and his manner of motivation (is he a sergeant major or a gentle cajoler?).

Does her manner fit with your temperament? Even if she has the best qualifications in the world, things are not going to work if she’s the gentle persuader type and you know that you operate best with a symbolic kick in the pants.

Even if everything looks great, don’t sign up until you’ve been through a complimentary session. And consider the cost – the average rate is between $50-$100 per session. You should also expect a discount for multiple sessions.

Conclusion

 A good personal trainer can propel you to your fitness and weight loss goals more steadily than anything you can do on your own. A bad one can be a physical and emotional nightmare. Follow the advice given above to make sure that your personal training fit is a prosperous partnership.

*  Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

 

 

 

 

The Fat Burning Playground Workout

0

Have you noticed that your local kid’s playground has everything you need to get in a very functional full body workout? There are plenty of bars set all sorts of heights, some swings and lots of grass to run on. Today, we’re going to make use of all of this wonderful free equipment to craft an effective fat burning, muscle pumping outdoor workout.*

The Warm Up

The-Warm-UpTake a slow jog around the perimeter of the playground for 5-10 minutes. Follow this with some dynamic stretches that focus on both the upper and lower body (full body squats, lunges, arm swings, etc).

The Workout

Monkey Bar Ladders

Position yourself alongside a monkey bar ladder. Bring your right foot up to the first rung and then back down again, immediately bringing the left up. Continue this up down pattern for 30 seconds.

Bench Straddles

Position yourself on top of a low bench with your feet together. Now jump you legs out to the side so that they land on the ground and you are straddling the ladder. From here jump back to the start position. Do this non stop for 30 seconds.

Slide Lunges

Position yourself side on to a slide. Put your right foot on the slide at hip height. Now lunge down with your left knee until it almost kisses the ground. Push back with your front thigh to return to the start position.

Decline Push Ups

Position yourself in front of the slide and get into normal push up position, except that your feet are placed in the slide, with your hands on the ground at the bottom. Do as many repetitions as you can in 30 seconds, working to get a full contraction in the chest muscles on each repetition. 

Pull Ups

Choose a bar height that you are comfortable with to do your pull ups. If you are not yet able to do full pull ups, use a bar that allows you to have your feet out on an angle with your heels on the ground. Do as many reps as you can in 30 seconds.

Chain Rows

Position yourself in front of a swing set. Grab the chains from a swing and allow your upper body to lean back until you are at a 45 degree angle with arms fully extended. Now pull through with the muscles of your upper back to return to the start position. Do as many as you can in 30 seconds.

ConclusionPerform-exercises-one-after-the-other-with-no-rest

This six exercise circuit will work every muscle group while also burning a lot of calories. Perform exercises one after the other with no rest. Then take a two minute break. Once you’ve worked up to doing the circuit three times, you’ll be burning plenty of calories and  stimulating your muscles – and you’ll be doing it in the great outdoors, where you’re able to breathe in fresh air and soak up the Sun’s rays.

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.

The author if this article is not a medical professional.  We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

3 Key Reasons Why You’re Not Losing Weight

0

If you’ve been hitting the gym, depriving yourself of the foods you love and passing on the espressos, and you still can’t manage to drop the pounds, then you know all about frustration about not losing weight. You’re doing everything right, and yet the scale just won’t budge. So, just what is the problem?

There are a number of reasons that you aren’t making traction towards your fat loss goals. In this article, we’ll take a look at the three most common and show you how to overcome them.*

Reason #1: Insufficient Sleep

Reason-#1-Insufficient-SleepBecause sleep seems like such an easy and nondescript thing to do, most people dismiss it as a factor in Not Losing Weight. They’re all about working out and dieting. The truth is that the quality and quantity of your sleep is critical to your weight loss.  Your sleep quality directly regulates the activity of 3 key hormones:

  • Leptin
  • Grehlin
  • Cortisol

If you want to have a steady release of these key fat loss hormones rushing through your system, you have got to get serious about your sleep. You can do this by establishing a semi-ritualized night time routine in which you take the time to wind down. Your routine may include shutting down your technology at a certain time (make sure to keep it out of the bedroom, too), brushing your teeth or having a warm bath. You should minimize daytime napping and stop snacking, smoking or ingesting caffeine  at least two hours before bed time.

Reason #2: You’re Gaining Muscle

ThReason-#2-You're-Gaining-Musclee obsession with fat loss, fueled by such shows as The Biggest Loser, has made people bathroom scale obsessives. Their success or failure is dictated by the movement of that dial. Well, here’s the best piece of fat loss advice you may ever receive . . .

Take that scale and throw it in the garbage!

The scale will not tell you if you have lost fat or gained muscle. As a result, it can give you absolutely no insight into how your body is responding to what you are doing, especially when we consider that fat weighs five times more than muscle does. So, if you lose 5 pounds of fat, and gain one pound of muscle, the scale isn’t going to budge. Your body, however, is going to be transformed. A lot of people, though, would stop what they’re doing simply because the scale hasn’t changed. The solution for Not Losing Weight? Ditch the scale and stand naked in front of the mirror – that way you’ll be able to see what’s really happening to your body!

Reason #3: Wrong Type of Cardio

Reason-#3-Wrong-Type-of-CardioIf you’re doing slow, boring cardiovascular exercise then you are stuck in the old school. To maximize the fat burning effect of your cardio exercise, you need to speed things up with High Intensity Interval Training (HIIT). Not only will HIIT burn a lot more calories while you’re doing it, it will rev up your metabolism for the next 48 hours to allow you to burn extra calories 24/7 (as shown in a 2011 study published in the Journal of Obesity) .

To perform HIIT training, you simply intersperse periods of hard and fast cardio with shorter periods of rest. For example, you can sprint on the treadmill at your top possible speed for 30 seconds and then throw your legs out to the side and rest for 15 seconds. Continue until you’ve done 8 sprints.

Conclusion

The three reasons that we’ve identified – lack of sleep, using the scale as your guide and not doing high intensity interval training – could well be holding you back from reaching your fat loss goals. By making the suggested adjustments, you be able to make traction and finally see some reward for all of your hard work – good luck!

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

 

Why Dieting Won’t Achieve Your Fat Loss Goals

0

If your goal is a permanent fat loss, dieting is unlikely to get you there. Here’s why.

If you are trying to lose any type of weight for any length of time, then you can do that on Jenny Craig, Weight Watchers or any of the other high-profile money makers out there. You can lose weight by cutting off your arm, too but that won’t make you look any better. *

If you want a personalized workout routine and weight loss suggestions, please fill up a short survey by clicking here.

The Fat vs Weight Differential

The Fat vs Weight DifferentialUntil you learn to distinguish between weight loss and fat loss, you will be spinning your wheels. You will be obsessed with the media-driven obsession with getting your scale weight down whatever the cost. And that is the biggest error that the diet industry perpetuates. For over a century they have sold us on the lie that your diminishing weight on the scale is your sure sign of success. Just think of shows like The Biggest Loser. Nothing else matters but getting that scale down.

But, just putting aside the fat versus weight issue for a moment, studies have repeatedly shown that even permanent weight loss (regardless of what type of weight) is virtually impossible on a diet. One study, conducted by the American Society for Clinical Nutrition in 2001, followed sixty obese women over the period of 12 months on a restricted calorie weight loss diet. Although they did lose weight initially (in the range of 9-17 pounds in the first 8 weeks), none of the women managed to keep it off and 21 of them ended up heavier than when they started the diet. After two years, 83 percent of the women ended up gaining more weight than they had lost during the diet period.**

You’d think that having been in business for so long, the leading weight loss diet companies like Weight Watchers, Jenny Craig, and Nutrisystem would have collected a wealth of information on the ability of their clients to keep the weight off over the long haul. Yet none of them keep that vital statistic. Keeping the weight off is the NUMBER ONE measure of success, yet not one company keeps a record of it. The reason . . .

If they did, no one would use their product.

Why Diet’s Don’t Work

Why Diets Dont WorkSo, the evidence is in . . . diets don’t work.

But why not?

Why, in fact, do most people end up fatter than before they even went on the diet?

A big reason is what the scientific community calls the starvation response. When you go on a calorie-restricted diet, your body feels as if it is about to starve to death. Of course, you have the option of eating more food, it’s just that you are choosing not to. Your brain knows that – but the rest of your body doesn’t. It thinks that you are in an emergency situation.

As a result of your body’s perception of danger, it kicks into survival mode. Perceiving that calories are going to be severely restricted for an extended period of time, hormonal changes take place that allows you to hoard as much fuel as you can from the reduced amount of food that you are eating. In other words, you cling onto more fat for stored fuel to see you through the lean times. It’s the same thing that bears do to carry them through the hibernation period.

The bottom line …  Diets Don’t Work.

Instead adopt a sensible, clean eating plan that you can stick to for the rest of your life. It’s the smart way to reach your fat loss goal not only safely but permanently. 

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment.

** This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Sources

http://ajcn.nutrition.org/content/74/5/579.long

 

 

4 Strategies to Improve Fat Loss

0

Strategy #1: Create Obstacles

Think about your biggest food temptations. Where do they occur? Is it lunchtime at work? Are you into the habit of going out of the office and buying your lunch. It’s a proven fact that people who bring their lunch to work will eat a healthier meal. So, create obstacles to being able to eat out during the work day and Put Your Fat Loss on Auto Pilot. Here are three right off the bat…*

  • Plan meetings and deadlines that will force you to stay in the office
  • Leave your money behind
  • Arrange to sit with someone who never goes out of the office

Another challenge at work might be when a colleague suddenly brings in a box of cream donuts to share around. These can be major temptations. But you can pre-empt these situations by letting everyone know that you are working really hard to eat clean.

The key with this strategy is to think ahead of time and make plans to avert disaster.

Strategy #2: Make Healthy Foods More Accessible

Make-Healthy-Foods-More-AccessibleIn order to eat more healthy foods, you need to get rid of as many obstacles as you possibly can. So, if you want to eat more fruit, have a fruit bowl full of appealing, ready to eat foods. That means no black, squishy bananas or fungally infected oranges. You need to make your fruit bowl as appetizing as possible.

Making the fruit is ready to eat from is another big help.  With vegetables, there are more obstacles to overcome. They need to be cleaned well, parts of them need to be cut off, some need to be peeled and may require some degree of cooking or seasoning to be appealing. That’s why you need to prep your vegetables ahead of time.

When you get home from the grocery store, wash and trim everything. Then chop them into usable-sized pieces. Then go ahead and roast what needs to be roasted. Pop them in the fridge or freezer and pull them out when the need arises.

If your problem is that you never have fresh fruit and vegetables in the house because you just don’t have time to shop, try your hand at online shopping with home delivery. The extra few dollars you spend will be worth it.

Strategy #3: Eat Vegetables Solo

Eat-Vegetables-SoloHow often have you left vegetables on your plate and pushed it away, having devoured all of the ‘good’ stuff? Of course, nutritionally the vegetables are probably the best thing there. So why do you leave them hanging?

Because there’s too much competition.

You can solve that problem by eating your vegetables first. That means you don’t eat anything else until you’ve eaten your vegetables. You can do this by eating a salad before you eat the balance of your dinner. Even better, eat the salad before you start preparing the rest of the meal. That way, you won’t eat as much when you’re cooking, which is a notorious way that many people allow those extra calories to sneak in. When you’re eating out, order an appetizer-sized salad first. Ask the waiter to hold off on the main until you’ve finished eating the salad.

Strategy #4: Eat With Healthy Eaters

Eat-With-Healthy-Eaters

Studies have shown that when you eat with people who eat healthy food, you will be far more likely to do the same. In fact, research reveals that we are even more likely to eat smart when we have friends who are healthy eaters even when they are not with us. 

Your choice of associates, then, will have a huge impact on success or failure. You should try to gravitate to those who care about their health, monitor the foods they eat and show self-regulation and restraint in their consumption of food and beverages.

 

Conclusion

Ultimately, it is your habits that will determine your weight loss success. The four habits described above, creating obstacles, making healthy foods more accessible, eating vegies solo and eating with healthy eaters, will allow you to lose more weight. They will work in harmony with your exercise and nutritional program to get you to your goals faster. 

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Intermittent Fasting 101

0

What’s all the buzz about Intermittent Fasting, and why should anyone who’s serious about losing fat, leaning out and getting in super shape give it a second thought?*

Good question.

Intermittent fasting is not a diet. It is a lifestyle choice that has been meticulously scrutinized by both the scientific and medical community. For those looking to lose body fat it has been found to work – amazingly well. And it does it without . . .

  • a restrictive diet
  • calorie counting
  • food cravings
  • loss of muscle tissue or water

But there’s much more to Intermittent fasting than fat loss. Here’s what else it can do for you:

  • Clear out poisonous toxins from your body
  • Reduce inflammation leading to such conditions as asthma, eczema and arthritis
  • Aid in cognitive function
  • Destress the body
  • More effectively fight infections and heal injuries
  • Promote longevity
  • Boots cardiovascular health
  • Support cancer treatment

What Is Intermittent Fasting?

restrictive-dietIntermittent fasting (IF) is the process of strategically cycling periods of eating with periods of non-eating. It doesn’t involve going for days on end without food, but rather it involves adjustments to meal timing in order to effect a range of hormonal responses. As already mentioned, it is not a diet. Rather, it is a way of life, one that is gaining thousands of new recruits from all walks of life every day.

Fasting periods usually range from between 16 and 32 hours, including the hours of sleep. A 16-hour fast can be done on a daily basis. A more extended fast, up to 32 hours, may only take place once a week. Many people go with a couple of 24 fasts each week.

The most popular plan involves not eating breakfast. Instead, you eat your first meal around 12 pm. Then, all of your calories are consumed between 12 pm and 8 pm. Of course, there is room for adjustment (for instance, 11 am and 7 pm), so long as they are kept within an 8-hour window. Some people prefer to skip dinner and have a decent breakfast in the morning.

3 Key IF Benefits

It Burns Fat

Intermittent Fasting will force your body to use up it’s glycogen store and then turn to it’s fat stores to supply you with the energy that you need. You will, as a result lose weight – not muscle and tissue, but unsightly, unhealthy fat.**

It Detoxifies

how-to-detoxThe primary goal of detoxing is to eliminate toxins from your body. This will improve your energy, give your liver and digestive system a break, clear up your skin, improve your health and lose weight.

When the time rolls around to give your car an oil change, what do you do?

You park it up and stop using it while the maintenance work takes place. If you need to get from A to B you either walk or use another vehicle.

You simply cannot give your car an oil change while running the engine!

The same goes with your body. To effectively clear all of the junk out of it, you’ve got to give it a break. The normal routines of eating and digestion have to stop so that the body can have the time and space to breathe – and cleanse itself.**

That is precisely what Intermittent Fasting will do for your body.

It Makes You Healthy

The healing secret of fasting is it’s ability to de-stress the body. Fasting gives your body a chance to take a break and catch it’s breath. After all, more than 70% of your daily energy expenditure goes to activities like digestion and detoxification. The more we eat, the more we put pressure on the body to continue on this treadmill. By jumping off the treadmill, we give the body the chance to more effectively get rid of toxins.**

Give It a Try

Now that you know the ins and outs of intermittent fasting, why not give it a trial run. Try it for seven days and see whether it gives you more energy, helps you lose weight and generally helps you to feel great. if it does – and we think it will – then you know you’re on to a winner!

* Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment.

** This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Women’s Weightlifting Myths

0

 For the general population, the concept of women and lifting heavy weights are incongruous – they just don’t seem to go together. As a result, a number of false beliefs have come to be accepted as common knowledge. It’s about time to separate the fact from the myth.*

Myth No 1: Lifting weights will make you too masculine

Lifting-weights-will-make-you-too-masculineWeights are a tool. You are in control. If you want to pile on a ton of muscle then you’ll need a lot of hard work, food and supplements to achieve it. On the other hand, if your goal is to develop a sleek, athletic look, weights will get you to that goal, too.** But you will never look like a man – you just don’t have enough testosterone surging through your system.

Myth No 2: Bodybuilding will make you slower and more inflexible

When people first saw female bodybuilders, with all of those muscles, they naturally assumed that they’d be slow and ponderous. And, because bodybuilders use weights, it naturally followed that weight training would slow you down and make you more unathletic, right?

Wrong.

Weight training will, in fact, make a person a better athlete**. She’ll be faster, more agile and stronger. A stronger muscle can contract more quickly, thus producing more power. And exercising a muscle through it’s full range of motion enhances flexibility, along with joint strength and mobility. Thankfully sports coaches have been dragged out of the dark ages on this one. As a result, you’d be hard pressed to find a modern professional sports team’s training facility that doesn’t prominently feature a weights gym. Most of them even employ strength and weight training coaches. Why? Because they know that weight training produces better athletes.

Myth No 3: Weight training will make your breasts smaller

Your breasts are composed of fat. As you get leaner, some of that fat will go, along with the fat from other parts of your body. Because you can’t spot reduce, however, working an area like your chest will not specifically remove fat from your breasts. In fact, your chest training will lift and shape the pectoral muscles behind your breasts. This will, in effect, make your breasts appear larger.**

Myth No 4: Women should stay away from the heavyweights

Women-should-stay-away-from-the-heavy-weightsTo build muscle you need to lift heavy weight. Muscle responds to the stress that is placed upon it by way of resistance. If the weight is too light, the body will have no reason to respond. Your rep range, then, needs to pyramid down to heavy sets of six, with that last rep being the last one that you can do with that weight while maintaining strict form.

Myth No 5: Women need special supplements 

The multi-billion dollar supplement industry would love you to believe that women and men need different supplements. It’s great for their bottom line. The truth is that, despite those cute pink protein powder containers, men and women both have the same needs when it comes to building muscle. They can both share the same protein tub and the same creatine bottle.

Myth No 6: Women should do weights for muscle building and cardio for fat loss

Both will burn calories. But only one will burn calories AND shape, reconfigure, firm up and build your body. Most people underestimate the amount of calories they can burn if they know how to train with weights properly for fat loss, and those are hidden in the Women’s Weightlifting Myths. If you have time to do both weights and cardio, do both. But if you don’t have time for both, then prioritize weight training – it does it all!

ConclusionWomen-should-do-weights-for-muscle-building-and-cardio-for-fat-loss

 

Bodybuilding is a health-promoting activity that will enhance a woman’s femininity while giving her the sleek lines of an Amazonian athlete. It will make her stronger, faster and sexier – and that’s no myth!

 *  Fitness Disclaimer

 This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

Skinny Girl’s Guide to Weight Gain: Exercise

0

When it comes to gaining weight, there is only one type of weight that you want to put on – muscle. That’s true for women as much as it is men. Gaining lean muscle tissue will not make a woman muscle bound or inflexible. What it will do is to give her the curvy shape that most women  (and men) desire.*

In order to gain muscular body weight, you have got to eat right, take the proper supplements and you have to exercise right.  Check out our nutritional weight gain guide for women here. In this article, we shall focus on how you should exercise to gain lean body weight.**

The 7 Principles of Weight Gain Exercise for Women

The-7-Principles-of-Weight-Gain-Exercise-for-WomenTo gain body weight, you need to exercise against resistance, such as your body weight or weights. The following principles will help you to get the most from your training.

  1. Progressive Overload: Every single workout you need to do something to make it more intense than the one before. Whether it’s lifting an extra couple of pounds, doing one more rep or reducing the rest time between sets, you have got to keep moving forward with your workouts.
  2. Intensity: When working out with weights, intensity refers to the difficulty with which you push the weights. You know that you are working at the right intensity if the last 2 reps of each set can just be squeezed out and you couldn’t possibly do another one.
  3. Compound Movements: To burn the maximum amount of calories, focus on movements that work muscle groups in tandem. Exercises like squats, dead-lifts,
  4. d lunges will work for nearly muscle group in your body.
  5. Train Major Muscles First: Your smaller muscles groups – shoulders, biceps, triceps – are synergists when you are training your larger muscle like chest and back. They link the weight to the working muscle. The last thing you want to do is to pre-exhaust these weak links and not allow the larger muscles to get a decent workout.
  6. Minimize Rest Between Sets: Keep your between-set rest periods to just 30 seconds. You don’t want to your intensity level to drop.
  7. Change Your Program Every Six Weeks: That will prevent your body from getting too used to the routine. You need to keep your body guessing if you want it to keep responding. Changing it up every six weeks will allow you to do just that.
  8. Isolate the Working Muscle: If you are working on your biceps, don’t allow your lower back to do the work by swinging and using momentum. Get your mind into the working muscle. Focus on tensing and contracting that muscle without the aid of other parts of the body.

A Sample Routine

A-Sample-Routine-to-exercise-for-skinny-womanHere is a great introductory program to get you into the weight training routine. Do this workout three times per week on alternate days. Follow the 7 guidelines above, and, so long as you combine your training with smart weight gain nutrition and clever supplementation, you will progressively add lean muscle tissue to your frame.*

  • Squats – 3 x 15 reps
  • Inverted Rows – 3 x 15 reps
  • Dumbbell Bench Press – 3 x 12 reps
  • Push Ups – 2 x AMAP (as many as possible)
  • Lunges – 2 x 12 each leg
  • Wall Sit – 1 x 30-60 seconds

Conclusion

By combining an exercise program built around weight resistance training with weight gain nutrition and targeted supplementation, you can add quality weight to your body. Work consistently, stay focused and avoid junk food and you will be able to shape the body that you desire.

* Fitness Disclaimer

 This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.