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So you want to lose some weight? Here are 5 tips that will help you melt some body fat and lose some unwanted weight.
1. Throw away your scale
First off throw away your scale (okay don't literally do that). You naturally gain and lose weight throughout the day due to slight changes in your metabolism and how well hydrated you are. Body weight is not always an accurate measure of a healthy body composition. Instead you should focus on your body fat percentage.
2. Get off the treadmill and hit the weights
Unless you train cardio like Lance Armstrong you must do weight resistance exercise if you want effectively lose weight (i.e. bodyfat). The obvious goal of resistance exercise is to gain more lean muscle mass. One pound of lean muscle burns up to 50 calories a day in comparison to one pound of fat which burns around 9 calories a day. If you are able to gain 10lbs of lean muscle mass you will be burning an additional 500 calories a day. At this rate you will lose 4 lbs of bodyfat a month.
Don't get me wrong about cardio; I think it is also extremely important for your weight loss program. It also has a benefit list about a mile long from decreasing your chances of heart disease to lowering depression. However you must put your weight training program before cardio if you really want to lose body fat.
If you are unfamiliar with weight training exercises it may be a good idea to hire a personal trainer to get you acquainted with the gym. Also try subscribing to magazines such as Men's Health and Shape which often write beginner programs for people looking to start weight training programs.
If you are woman and are afraid of "bulking up" please repeat after me, "I will not become bulky from weight training". This is perhaps the single biggest misconception that women have about weight training. Too "bulk up" your body requires the presence of anabolic hormones which naturally exists in much higher levels in men. Unless you are a female body builder taking steroids your chances of bulking up are slim to none. Weight training will only leave you with a toner, slimmer much better figured physique. Interesting fact: Hollywood legend Marilyn Monroe lifted weights.
3. Mix it up
Fitness professionals use the fancy term "periodization" for adding variety in workouts. Periodization is a strategy to keep your body from hitting plateaus in training. A suggested cycle would look like this.
-Phase 1: 4-6 weeks of heavy resistance exercise (6-12 reps per set). Please limit cardio to 1-2 days week. Yes I do mean only 1 to 2 days a week of light cardio. Intense cardio can inhibit your weight training efforts to put on more lean muscle mass for the end goal of a higher metabolism.
-Phase 2: 4-6 weeks of moderate weight training/cardio. This phase is when you already built up some muscle. Now is the time to add some cardio on top of your elevated metabolism to reduce fat stores. Your week should have 3 days of cardio workouts and 3 days of resistance exercise.
-Phase 3: 1-3 weeks of mostly cardio and some weight training. You should be doing 5 days of cardio and 2 days of full body weight training.
After this cycle is complete repeat back to Phase 1.
3. Your Diet
This is probably the most confusing and misrepresented component of healthy weight loss. I've decided to break it down to a few key points
-Eat 5-6 small meals a day. Eating the traditional diet of 3 meals a day will inhibit your weight loss goals for several reasons. When you go past 4 hours without a meal your blood sugar levels begin to drop. When you finally do eat your insulin levels spike which encourages your body to store more calories as fat. You are also much more likely to binge which pushes your stomach out further and leaves only more hungry for the next meal
-Eat whole grains, fiber and veggies. Okay I know you've probably heard that million times. But complex carbs (not sugars), fiber and good fats (peanut butter) are crucial for your weight loss regimen. If you really miss your tasty fatty foods allow yourself one day a week where you can eat whatever you want. If you break this rule you will end up just cheating yourself.
-Drink up! Not only does water help your body recover quicker and keeps your skin looking healthy but it can help you burn more calories too. How? Try drinking ice cold water. It requires more energy from your body to warm up and will help you burn some additional calories.
4. Get to bed!
I know sleep is becoming a more of a luxury in modern day America. But not getting a full night of sleep (6-8 hours for adults) can make you fat! Here are a few reasons why:
First is lack of sleep interferes with your body's natural mechanisms from recovering from a workout. Remember that when you exercise you are only creating an opportunity to get in shape. The final hours of a good night's sleep is when your body releases growth hormones to rebuild you're broken down muscle tissue. If you cut out a couple hours of rest you are cheating yourself out of gains from the hard workout earlier. Lack of sleep can also throw off other hormones that regulate your metabolism and fat storage. Studies have shown that sleeping less than 5 hours a night can reduce bloodstream leptin levels by 15% (slowing down metabolism) and increases ghrelin by 15% (increase appetite). Lack of sleep will inevitably make you less motivated to hit the gym because you are already fatigued! You want to be as well rested as possible before any workout. Get some sleep!
5. Supplements can help
I'm not telling you to go out and down a bottle of ephedrine every day. Supplements are intended to exactly what their name entails...they supplement your weight loss program. If you are on a weight loss program you should be taking a multivitamin everyday. There are some excellent weight loss supplements that can aid your weight loss efforts. If you can use these supplements responsibly I would recommend the following:
V/M Multivitamin complete by ISS - This is complete multivitamin supplement that is fortified with antioxidants.
Hot-Rox by Biotest - This non-ephedrine weight loss supplement can help increase your basal metabolism rate.
Lipo 6 by Nutrex - This supplement works to reduce your appetite. It can be very effective.
Lean System 7 by iSatori - This is a very potent weight loss product.
Myoplex Whey Protein by EAS - It is crucial to up your protein intake to gain more lean during resistance training.
I have experimented (and been ripped off a few times) with several supplement stores. I found GNC was the most accessible but way too expensive. So far the company I have been most pleased with is Rocky Mountain Sports Nutrition. They offer the best selection of bodybuilding supplements and weight loss products. When it came to prices and customer service their business was second to nobody. Check them out at http://www.discountanabolics.com.
Chad Klingensmith is an American Council on Exercise certified Personal Trainer. He has helped many clients, friends and family realize the benefits of exercise and a healthy lifestyle. Do you have any fitness questions for Chad? Email him at firstname.lastname@example.org.
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!
The Best Body Building/Weight Loss Supplements - Athlete's Testimony about the benefits of Creatine Ethyl Ester
Creatine has become mainstream back in 90's and now it's evolving to even a more potent supplement. It can help you gain lean muscle mass and indirectly help you lose body fat. Here are some commons questions and answers about creatine.
Weight Loss Diet - Here's some more myths we've been taught to believe over the years. Experts weigh in on the truth that lies behind each of these tall stories. All carbohydrates are bad for you and should be avoided. TRUTH: Carbohydrates have a moderate amount of calories (having half as many as fat). Simple carbohydrates (sugar) should be limited - complex carbohydrates: whole grain, starches etc.
Creatine is composed of three amino acids - Glycine, Methionine, and Arginine.
* Exactly what is creatine anyway? Creatine is a compound that occurs naturally in the human body or taken as a dietary supplement. The scientific term for Creatine is methyl guanidine-acetic acid. The human liver has the ability to combine these three amino acids and produce creatine. The other way we get creatine is from our diet/supplements.
* How does creatine help with exercise? Human muscles use ATP (adenosine tri-phosphate) for anaerobic exercise (short burst exercises such as weight training). During anaerobic exercise ATP is broken down into two simpler chemicals inorganic phosphate and ADP (adenosine di-phosphate). This process of ATP breaking down into ADP releases the energy which gives your muscles the ability to contract. ATP stores only remain adequate for 10-15 seconds of maximum exertion however. After the ATP stores are exhausted the muscle will no longer be able to perform at maximum exertion. Taking creatine supplements can create more fuel for the body through the following process. Most of the creatine stored in the skeletal muscle bonds with phosphorus (also stored in the muscles) which becomes creatine phosphate. Creatine phosphate then bonds to excess ADP stores (which would be otherwise useless) which creates ATP energy stores. Hence taking creatine will create more fuel for your muscles!
* Is creatine a prohormone/steroid? No. Creatine will not alter with your testosterone/estrogen levels the way prohormones can.
* What Creatine Ethyl Ester HCI? Creatine Ethyl Ester HCl is an exceptionally soluble creatine resulting in advanced absorption, increased bioavailability, and stability. Creatine ethyl ester directly penetrates the muscle cell resulting in 30 to 40 times more functional creatine.
* Chad's Testimony I am a mixed martial arts competitor (ultimate fighter) getting ready for my debut fight in November. To aid with my training regimen I have been supplementing Creatine Ethyl Ester. My goal was to pack on some lean muscle mass to increase my metabolism and at the same time become stronger and more powerful. In late July I weighed in at 175 lbs and my bodyfat was measured at 9.5%. I then spent the next six weeks concentrating to a serious weight resistance regimen and began taking Creatine Ethyl Ester before and after my weight training. I immediately felt the effects of this supplement as I was able to complete more repetitions and lift heavier weight in the gym. Every week I became stronger as I started lifting heavier weight than ever before. I noticed increased muscle mass all over my body, especially in my legs.
After six weeks of intense weight training I decided to take another bodyfat test. I physically felt much bigger and was a little hesitant to hear what my bodyfat % was. However I was pleasantly surprised! I weighed in at 178 lbs. My body fat had actually dropped to 6.3%. The trainer explained that I lost 5lbs of body fat and gained an incredible 8lbs of muscle. He later commented to me "I don't need to write you a program....because whatever your doing....its definitely working." As it turns out my metabolism increased dramatically through weight training. My muscle gains were due to a combination of a solid weight resistance program, plenty of rest, proper dieting and the use of the right bodybuilding supplements. Creatine Ethyl Ester gave me an extra push to help me realize my optimal lean muscle gains.
For anybody looking to lose fat and gain muscle I would recommend focusing on a weight program (cardio is also important but often over emphasized). There is no substitute for hard work in the gym, proper dieting and plenty of rest (this last one is a common problem among hard gainers). If you are training vigorously I would recommend taking supplements for optimal performance. Make sure you research the supplements you are taking and try to find the best price possible. So far the best bodybuilding supplements / weight loss products store I've seen is www.discountanabolics.com and they offer inexpensive prices for "http://www.discountanabolics.com/p/AX01"creatine ethyl ester. I found them to be much less expensive than GNC and their customer service is excellent. They also had quick product delivery; it only took a couple days for my order to show up on my doorstep. If you are interested in bodybuilding supplements / weight loss products I would highly recommend check them out.
Chad Klingensmith is an American Council on Exercise Certified Personal Trainer and a Mixed Martial Arts Competitor. He has helped several clients meet their goals in personal training, including weight loss and body building. Do you have questions for Chad? Email him at email@example.com
Although there's no easy "one size fits all" weight loss program, there is such a thing as a weight loss program which makes it easier for you personally to lose weight than others. This is the program which fits your lifestyle so well that you are happy to adopt it and live with it permanently.
Which healthy foods do you like?
Which ones do you tolerate? And which do you hate? Build your meals around those healthy foods which you enjoy. After all there is no point in eating a meal and hating it. The exception? If you hate a whole food group, and your diet would be unhealthy without it. In that case, adapt your diet to include the elements you need in a palatable way. For example, if you hate vegetables serve them in a way that you can't taste them. Puree them and include them in soups, stews or pasta sauces. If you hate or have an allergy to dairy products, choose other foods to give you alternative rich sources of calcium and protein.
2. Decide which junk foods you'll dump
Which poor food choices can you easily live without? Dump the junk that doesn't matter to you. Maybe eating some junk foods has just become a habit and you can easily wean yourself away from them. Others are ones you love and would miss a lot so include small amounts in an otherwise balanced healthy diet. In this way you reduce the junk without feeling deprived.
3. Replace the gap left by the junk food you don't care about with healthy food you do like
Best of all replace the junk with healthy food which has a touch of luxury. For example, you dump peanuts and potato snacks and replace them with blinis, low fat cream cheese and caviar or dump donuts for crispbread and smoked salmon or lean prime roast beef.
4. Upgrade the junk food you love
Replace your junk food choices with something even better. For example, instead of treating yourself to your usual cheap chocolate bar, feel like a million dollars by buying yourself a couple of exquisite handmade chocolates. This means you can really indulge yourself now and again without piling on the pounds.
5. Create weekly meal plans around the foods you have decided to include in your diet
Pre-set meal plans in diet books and weight loss programs make life easy but they're unlikely to give you the most satisfaction and enjoyment per calorie. They are not based on the foods you particularly like and many have an aim of allocating foods in particular proportions of fat, carbs and proteins, which makes for some weird meals and combinations.
Forget being too rigid if you want to find a healthy balance you can live with for life. Also give those meal replacement bars and shakes a wide berth. Who wants to live on those for a week never mind a life time?
Instead, choose a good variety of different healthy foods each day and also vary your choices throughout the week. If planning your own healthy meals sounds like too much hard work, use a ready-made meal plan but substitute some of the things you like least with similar foods you like better.
6. Don't get too hungry
Living with hunger is hard and totally unnecessary to lose weight. The easiest weight loss program matches your individual hunger patterns. Such a ready-made program may not exist, so why not devise your own?
Eat enough at each main meal to satisfy your hunger but not feel stuffed. And eat often enough so that you're not ravenous when it's time for lunch or dinner. Most people need a small snack mid-morning and in the afternoon. As a guideline eat no more than about the size of your two clenched fists for any main meal and, if you feel you need more, fill up on salad or vegetables. Your aim should be to feel hungry when it's time for a meal but not all the time.
7. Add some easy exercise
If exercise doesn't fit into your life easily you won't do it (at least, not for long). Choose an activity which feels like fun, even if it means trying a few things first to see what you like. Or build your fitness by simply doing more as you go about your day - moving more at work, being more active around the house and garden, choosing to walk instead of taking the car on short journeys etc. Build your level of activity gradually so that you ease into fitness - you don't have to tie yourself to the gym every night - but if you love that, that's ok too!
8. Think about what motivates you
As with the other elements of a weight loss program we are all individuals when it comes to motivation. Why do you want to lose weight? What reason is strong enough to make you stick to your plan? You will have your own combination of reasons and they are the key to your success. Remind yourself daily why you are doing this so that you feel more motivated to change your habits.
9. Celebrate in style
Choose how you will celebrate your success and make it something that drives you to meet your goal. Plan your celebration to reward yourself with whatever means most to you personally and not with what you or others think you should want.
10.It's all about you
We are all different and so there's no one weight loss plan or program that will work best for everyone. Choose your own elements like a pick and mix selection. Go at your own pace and you'll finally find just the right combination that works for you - the easiest possible weight loss program.
Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her FREE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at http://www.SimplySlimming.com TODAY! None
One of the mistakes people make is turning a lapse into a relapse.
We all have lapses.
How well you manage it depends on how you think about it, what you focus on and what you do afterwards. First, think about it as a temporary lapse, not as a relapse that erases everything you have been working for. If you think about it in this way, you will be less likely to go into a downward spiral with eating. Second, focus on getting back on track as quickly as possible. Do not give yourself permission to keep eating since you "have already blown it".
This is an excuse.
Be realistic - we all get off track many, many times over the course of getting to where we want to be.
This is a normal and natural path. There is also a lot to learn in getting OFF the path. You can learn what DOESN'T work, what triggers your eating, and you have an opportunity to create a new strategy for that situation in the future.
So don't sabotage yourself.
Third, just like when you have an angry outburst, what you do afterwards is often more important than what you have already done.
That means thinking clearly, acting rationally, being kind and recovering as quickly as possible. You may be upset or frustrated with your own behavior, but it is not the end of the world.
It can be fixed. You can get right back on the path without too much damage done. So FORGIVE YOURSELF and keep taking steps toward your goal. Count as a win your ability to recover quickly, and keep going.
Carol Solomon, Ph.D. is a psychologist and personal coach who specializes in helping people who want to lose weight and eliminate food and weight issues.
She is the author of "Lose Weight Now Stay Slim Forever," a practical "how-to" manual for learning to lose weight without dieting.
Go To: Lose Weight Now
to get your FREE copy of SLIM FOREVER.
Everybody's weight loss journey is different - some folks struggle with bad habits and go the yo-yo dieting route, others conquer their weight loss demons and manage to maintain weight loss permanently, while others lose weight only to get stuck at a plateau. Regardless of the path you take, you need to have one thing before you can reach your final weight loss destination (and your goal weight) - a clear idea of what your weight loss destination is. Once you know the "what" and your "why," the "how" becomes much easier. As a weight loss coach and certified EFT practitioner, I have a lot of clients that come to me knowing that they want to lose weight but don't have a clear idea of what that means or why they want it.
Many electronic scales now come with electronic body fat measurements. These can be fairly accurate although they can have up to have 25% margin of error depending on your hydration levels (and if your taking supplements). If possible visit your local gym to get a body fat test. The caliper test (pinch test) can be very accurate. Also ask about getting your basal metabolism measured. Your basal metabolism is how many calories your body burns a day at rest. There are now many devices such as bodygem that accurately measure this.
In order to help clients get clear, I often ask the following questions:
1.What do you ultimately want? (I ask clients to get specific here. For example, lose 20 lbs. and get down to 12% body fat.)
2.What do you want to change about your body/health/fitness right now?
3.Why do you want to change it?
4.What's holding you back?
5.What are you committed to?
6.What are you excited about in your life right now?
7.What are you happy about right now?
By working through these questions, the client gets a clear picture of his/her specific goals as pertaining to weight and an idea of the roadblocks in the way. To get the bigger passion behind a person's desire to lose weight (no, squeezing into a certain size jean usually isn't the driving passion behind someone's desire to lose weight), I delve deeper into a person's values and beliefs. Here are some of the questions I ask:
1.What about health/fitness is important to me?
2.My weight is ________________________
3.My health is ________________________
4.Thin people are _____________________
5.Fit people are _______________________
6.I am _______________________________
Once my client is clear on the why, I begin to work on the how. To get them on the right track to success, I follow this 4-step process:
1.First, I help them clearly identify what they want and the bigger passion behind it, which is what I explained above. For example, I had a client come to me saying that she desperately wanted to lose weight. After asking her what that meant, we discovered that she wanted to lose 35 pounds and get down to 15% body fat, with her bigger reason being that she wanted to have enough energy to play with her young children and to be healthy and feel comfortable in her body.
2.Determine the big things that need to be done in order to make it happen. For this very same client, we learned that she needed to eat smaller portions of health food and establish an exercise regime.
3.Break down the big things into bite-sized action steps. My client realized that she had to: deal with her cravings for sweets, cut her portion sizes in half, determine which exercises would suit her, stop her constant snacking, and schedule exercise time each day.
4.Take action. I gave this client homework to complete before our next session. She had to research different exercises that she could do at home, she had to get her doctor's permission to start an exercise plan, and she had to do some research on nutrition and appropriate portion sizes.
Weight loss is much easier to achieve when there is clarity around why one wants to lose the weight. Couple the why with a sound action plan, and weight loss success becomes much easier to attain. There's the hard road to weight loss, and there's an easy road. Getting clear will lead you down the easy road.
Diane Cesa, EFT-CC, is the founder and coach-in-residence at InsideOutWeightLoss.com. InsideOutWeightLoss.com, home to the famous Inside Out Weight Loss Program, was launched with one goal in mind - to end the obesity epidemic without fad diets, pills, extreme exercise programs, and other unhealthy weight loss methods. Instead, InsideOutWeightLoss.com helps people get to the root cause of their weight problem and eliminate it.
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Acne Skin Care - Why is it that the skin of a newborn baby can conjure up feelings of envy in many of us? Simply because, as we age, our skin loses that satiny-smooth feeling it once had. Our environment, our age, what we eat, and the amount of sleep we get all play a part in the look and feel of our skin.
Developing Ovarian Cancer - It has been scientifically proven that green tea provides us with numerous health benefits. Just recently it has been claimed that green tea helps to fight and prevent breast cancer and this is being researched at the present time.
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