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First off, let me start by saying this list is by no means exhaustive. However, if you can manage these 4 important components of a weight loss program, you will be on your way to a slimmer body.
Build the Foundation
The key then is to increase your BMR so that you are burning more calories throughout the day, every day. Increase the amount of calories you burn, increase the amount of fat you lose. Makes sense, yes? The best way to increase your BMR is through adding muscle tissue. Females often shudder at the idea of adding muscle due to their fear of becoming “bulky.” Relax babe! It’s a little harder to add that kind of muscle mass than you think. Besides, a little muscle mass goes a long way toward achieving a leaner body. And this is what you want, right?
Specificity of Program
Not just any exercise program will do for weight loss. Simply burning calories is not good enough. The program must be designed to elicit specific hormonal responses that are conducive to weight loss. I’ll give you a hint…hours and hours of cardio is NOT the answer!
This one pretty much speaks for itself. Have you ever achieved anything great with an inconsistent effort? Unless you consider failure a great achievement, you probably haven’t. You must exercise consistently to get the results you want! It amazes me how many people put so little effort into their exercise program and complain about not seeing results. Even the most well designed programs are useless if they are not adhered to on a consistent basis.
Again, this one goes without saying. You can’t expect to achieve a leaner body by continuing your unhealthy eating habits. This isn’t to say that you should drop everything in your diet immediately and exchange it for “healthy” food. You would end up miserable and revert back to your old habits within a month. Instead, practice moderation and don’t overindulge. Also, phase certain unhealthy foods out of your diet while introducing healthier foods. The transition will be easier to make and a lot easier to maintain.
Chad Anderson, CSCS operates an online fitness programming and in-home personal training service. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com.
We really do care about your health and happiness and are thrilled you are interested in our articles, but please always check with your doctor before trying something new!
Negative Calorie Foods & Weight Loss
You gain weight when your calorie intake is more than your calorie expenditure. But if this calorie equation is reversed, then it results in "negative calorie" balance in your body. In this negative calorie case, you expand more calories than you take in, resulting in a decrease in the stored calories in the form of body fat, and you experience a weight loss. About 10% of daily caloric intake is used to process foods in the body. You can expand more by doing physical activities.
There are certain foods that show negative calorie effect because the body has to expand more energy to extract calories from these foods. The negative calorie foods need more calories to break down the foods and digest than the calories the foods actually contain. The extra calories are taken up from the stored fat in the body. Thus the negative calorie foods (may also be called as minus calorie foods or fat burning foods) are ideal for reducing the body fat and for losing weight.
These foods are widely available in nature. Some of the foods from the list of negative calorie foods (about 100 in number) are: asparagus, broccoli, beets, cabbage, cauliflower, celery, cucumber, carrot, garlic, papaya, spinach, turnip, zucchini, apples, oranges, lettuce, grapefruit, pineapples, strawberries, and raspberries. It is a great idea to eat these negative calorie food items to your full satisfaction without counting calories. Include these foods in your daily diet and plan your diet according to food pyramid. You will be amazed to see the fast weight loss results. You can follow a negative calorie diet plan for safe and permanent weight loss.
P. Mehta http://www.fatfreekitchen.com
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This article has been written by http://www.fatfreekitchen.com/. For more information on negative calorie foods visit the web site http://www.fatfreekitchen.com/negative-calorie-foods.html
Weight loss using a good Treadmill workout program has worked for many people - and it can work for you too.
Treadmills can be used by virtually any age group, and by individuals of any activity level. Treadmills can help you lose weight, and maintain your weight loss.
Let us take an example. A piece of dessert consisting of 300 calories may require only 150 calories to be digested by our body, resulting in a net gain of 150 calories which is added to our body fat! So if you eat 100 calories of a food that requires 150 calories to digest, then you have burnt an additional 50 calories simply by eating that food. These 50 calories are used up from the stored fat in your body!
It really is a numbers game. The more time you spend doing cardiovascular exercises the more calories you are going to burn and the more weight you will lose. And if you are looking for fitness equipment that will get the maximum burn, then a treadmill should be at the top of your list.
The treadmill is unsurpassed for a cardiovascular workout. According to a study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee, calories burned on the treadmill for 60 minutes averaged 865 - 705. This compares to:
Stair machine 746 - 637
Rowing machine 739 - 606
Stationary cycle 604 - 556
Cross-country ski machine 678 - 595
· This is one of numerous studies, that rank a treadmill as the number one cardiovascular machine.
Here are a few steps you can take to develop your own weight loss treadmill program:
Find ways to make your Treadmill session enjoyable, by listening to music, books on tape, or teaching tapes. Or, some people prefer to just enjoy nature and life around them, and the time to think, pray, or just let their mind wander. The more you enjoy your Treadmill workout, the more likely you are to workout consistently.
Make it a DAILY habit - just like brushing your teeth. Working out on your Treadmill daily makes your weight loss ambitions much more likely to succeed than if you are working out two to three days a week. And, most people that make the switch will tell you that it's easier to workout every day. You don't have to think about whether it's a workout day or not and get geared up for it - you just do it every day and your body gets used to it. It soon becomes a normal part of your day and you begin to look forward to it. Incorporate "intervals" into three or four of your Treadmill sessions each week. Intervals are brief periods (about one minute) of more intense exercise mixed into your Treadmill sessions. For example, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.
Here's how it will look; you'll start with your normal three to five minute warm-up and then five minutes into your walk you do your first interval, one minute of faster walking (or perhaps jogging). At the end of that minute you should be "winded" and ready to slow down. You'll slow down to your normal walking speed for the next four minutes and then your fifth minute is another one minute interval. This pattern continues throughout your exercise session.
Intervals increase your aerobic fitness level by "pushing the envelope." While doing your interval you cross the anaerobic threshold into anaerobic metabolism, forcing your body to become conditioned to more intense exercise and making it a better weight loss program.
Intervals increase your basal metabolic rate (BMR), causing you to burn more calories 24 hours-a-day, and intervals can make your exercise less monotonous and help the time pass more quickly.
If you're not weight training, walk on your Treadmill with light (one to two pound) hand weights two to three days per week. Swing your arms and also use a variety of arm movements while walking to tone your upper body muscles and further increase your basal metabolic rate.
If at all possible, do your Treadmill workout first thing in the morning. Over 90% of people who workout consistently, do so first thing in the morning. If YOU want to exercise consistently, odds are in your favor if you hop to it early. Make one day a week your "easy day." Make this a very leisurely workout. Appreciate how good your walks are starting to feel as you lose weight and tone your muscles.
Keep a record of your workout. There's something very motivating about seeing your workout accomplishments and paper. Record the date and time-of-day of your workout, and the distance and/or time you walked. Keep a running total of the miles or minutes you've walked. Also, record your thoughts or feelings for that particular workout.
By taking these steps you're making this time each day a special time to take care of yourself. Make that a priority in your life and don't let anyone or anything keep you from that time. Working out on your Treadmill every day will help you achieve your weight loss goals and have a positive impact on all aspects of your life, including fitness level!
So, from the simple perspective of weight loss, the treadmill is by far the best exercise machine given its significantly associated energy expenditure. Treadmills have consistently provided quality results and lasting benefits. Treadmills allow you to work at your own pace, but don't allow you to slack off. You'll be able to burn calories effectively and reach your weight loss goals. It's that simple.
If you're in the market to seriously educate yourself about treadmills, visit http://www.treadmilladviser.com where you can obtain more detailed information.
Paul Reeve is a Personal Trainer responsible for training individuals one-on-one and assisting them in achieving their health and fitness goals and providing them with guidance, support and motivation. Presenter and lecturer for Fitness Professionals, Sports Organizations, Sport Coaches, Corporate and Community Organizations. Webmaster for www.treadmilladviser.com - providing informed advice on exercise treadmills.
Ten Important Things to Know Before You Join a Weight Loss Program
1. What is my BMI and how do I calculate it?
BMI means Body Mass Index. Healthy weight is defined as a BMI equal to or greater than 19 and less than 25 among all people aged 20 or over.
To determine body mass index, divide weight in kilograms (2.2 lbs.=1 kg) by height in meters squared (39.4 ins.=1m).
For example, if you are 1.75 M tall and weigh 80 kg. , your BMI will be = 80/1.75X1.75 = 26.122, slightly overweight ("obesity" is ofen defined as a BMI equal to or greater than 30, which approximates to 30 pounds of excess weight.)
2. What are carbs, proteins, fats?
Carbohydrates provide your body with its basic fuel, very much like a car engine and gasoline. Glucose goes directly into the cells, which convert it into the energy they need.
There are two types of carbohydrates:
Simple carbohydrates (also called "sugars" on food package labels): glucose etc. Complex carbohydrates ("starches"), made up of chains of glucose molecules, which is simply a way plants store glucose. Starches can be found in great quantities in most grains (wheat, corn, oats, rice) and things like potatoes and plantains. Your digestive system breaks a starch back down into its component glucose molecules so that the glucose can enter your bloodstream. Carbohydrates provide cells with energy, proteins provide cells with the building material they need to grow and maintain their structure. Protein can be found in both animal and vegetable foods. Most animal sources (meat, milk, eggs) provide "complete protein": they contain all of the essential amino acids. Fats are also an important part of our diet. Many foods contain fat in different amounts. High-fat foods include dairy products like butter and cream as well as mayonnaise and oils.
There are two kinds of fats: saturated and unsaturated.
Fat is necessary because: the only way to get certain fat-soluble vitamins is to eat fat, your body has no way to make certain essential fats, so you must get them in your food. Another reason is that fat is a good source of energy, in fact it contains twice as many calories per gram as do carbohydrates or proteins. Your body can burn fat as fuel when necessary
3. What else does my body need?
Mainly vitamins and minerals. These can be found in various foods, fruits, etc..It seems the "Standard Western Diet" is deficient in vitamins and minerals. This has led to the creation of vitamin and mineral supplements.
4. What are the dangers of being overweight (too fat)?
When it gets to a certain level, overweight becomes "obesity", which has been described as "a serious, chronic disease that is known to reduce life span, increase disability and lead to many serious illnesses including diabetes, heart disease and stroke, cancer, osteoarthritis, sleep apnea, gall bladder disease, gout."
5. What exactly is Atkins diet?
Dr. Atkins diet, first introduced in 1972, is strictly focused on limiting carbohydrate consumption.
That is why it is called a low-carb, high-protein diet or sometimes simply a low-carb diet, together with other diets such as South Beach Diet, Power Protein Diet etc...
Please read the end of the article and get still more valuable information on weight loss and nutrition at: http://www.health-beauty-wellness.com/10.htm
Say goodbye forever to all your Health, Beauty and Wellness problems! A.M.Sall invites you to cash in on his 30 years experience as a professional medical translator.
Rapid Weight Loss Tips, Techniques and Strategies
Rapid Weight Loss Tips, Techniques and Strategies
It seems everyone is looking for that magic bullet - rapid weight loss secret that will instantly shed excess weight and turn you into a supermodel. The fact is, there are healthy, effective and simple techniques you can use to achieve weight loss - and keep it off over the long term.
Tip 1: Rapid weight loss requires a multi-faceted approach that combines diet, excercise, emotional support and in some cases, diet supplements. Start by learning about and mapping out a low-carb diet you can live with. You can use the resources below to get more information on finding a low-carb diet you can live with. Develop an exercise program that results in at least 15 minutes of activity each day - walking, running, swimming are all good.
Tip 2: Set realistic goals. Rapid weight loss depends on your ability to focus on a disciplined mix of diet and exercise. By setting realistic goals, you will not become discouraged and lose your focus.
Tip 3: Listen to your body. Though there are many rapid weight loss plans out there, everyone's body and metabolism reacts differently to these programs. Some people can't progress on the diet as fast as others. So, substitute a more rigorous exercise program to compensate. Others are not able to exercise as rigorously - learn to listen to your body and adjust your diet plan accordingly.
Tip 4: Drink lots of water. Drink at least 6 - 8oz glasses of water each day. Weight loss depends on flusing your system out, and you must stay hydrated during that process. Above all else, be consistent. Moderate dieting, exercise and supplementation applied in a consistent way, day after day will result in better weight loss than massive action followed by a return to old habits. As you can see, a moderate diet plan and moderate exercise program combined with solid emotional support is the key to succeeding with rapid weight loss.
Struggling with your weight loss program, diet program or exercise plan? Need more informaion on what works, diet recipes, diet plans and diet information? We know how you feel, and finally you have a place to go to get answers - visit: http://www.rapid-weight-loss.com
I personal lost 60 pounds in 2003. Here are some tactics I used to lose the weight.
Get out and do some type of short cardiovascular exercise before breakfast. Even if it is only a ten minute walk. If you want to lose weight this is the best time to exercise. Your body has been working all night without any “new” fuel to help it out. By exercising before breakfast your body will be more likely to go after the fat for energy.
During your morning exercise, imagine yourself with the body you are trying to achieve and come up with a saying that helps motivate you. When I would run in the morning I would say, “every day and every way I am getting leaner, fitter, healthier.” I would repeat it over and over.
Eat meats that are 85% lean.
Do not “count” your dailies activities as “exercise”. If you are active at work or playing golf everyday, that’s great. However, your body is use to that. Walking the dog is walking the dog, that is not exercise unless you are running or walking very fast. Avoid white flour and bleach grains. Try whole-wheat noodles in your spaghetti. It freaked my kids out at first, but now they love it. Take an antioxidant supplement every day. Most people are just not getting what they need through food. Please feel free to publish this article in your Newsletter or on your Website (with Resource Box Included).
Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa; AZ. Dr. Banas personally lost 60 pounds in 2003 and now uses his experience to help others struggling with their weight problems. Dr. Banas can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com
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Weight Loss Formula - For most of my life, or at least as long as I can remember, I have been overweight. No let me rephrase. I have been fat. Yes, fat. Not just a little overweight, not big boned, not plus sized or comfortably large. Not weight challenged or in need of loosing a few pounds.
Weight Loss Health - Have you ever noticed that sometimes you get bombarded by uncontrollable urges that can strike at any time? Sometimes you can be walking down the aisle of a grocery store and that piece of chocolate or bag of cookies just hops into your cart without your even noticing.
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Weight Loss Hypnosis - The most frequently reported study to promote Hoodia Gordonii as a weight loss supplement was conducted with obese individuals who were given Hoodia Gordonii and left in a room with little to distract them except TV, reading and eating.
Weight Loss Industry - When you go on a diet and decide you want to lose some weight, most people think "I'll stop eating so much, maybe do a bit of exercise and be my ideal weight in just a few days". Sadly, these people end up disappointed and usually heavier than when they started.
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Bed Wetting Solution - If you have a bed wetting boy you may be frustrated with what is happening. There are many reasons why this may be happening to your child. It may be something that has nothing to do with what you think either. There are many children in the US that face problems with bed wetting. Most of these individuals will face a wide range of reasons why it is happening too.
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