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If you've been scanning the expert advice columns looking for weight loss tips, we have good news for you! We've compiled a top ten list of tips on losing weight with exercise. This free advice is guaranteed to help you lose inches, burn fat, and look absolutely fantastic! So what are you waiting for? Check out this fitness advice guide now.....
1) Our first fitness tip is that it's important to exercise regularly. While that's been sound advice for years, unfortunately very few people are following it. Only 45 percent of adults are getting the recommended minimum: 30 minutes a day, at least four days a week. Considering that aerobic capability starts to diminish after missing only two weeks of workouts, it's clear that consistent exercise is the key to success.
2) Another fantastic exercise tip is that, to achieve significant weight loss, it is imperative to participate in both cardiovascular (aerobic) and resistance (strength) training. What's the difference? Aerobic exercise burns fat so you'll lose weight today, while resistance training maintains and tones muscle so you'll keep that fat off tomorrow. To be truly fit for life, you need both types of exercise at least four times each week.
3) Change the intensity of your workout. One way to do this is to turn up the resistance on the strength machines. Another way is to wear wrist or ankle weights while you exercise. Even small adjustments to your workout will make a difference. Changing the intensity not only keeps exercise more interesting for you, but it also challenges your body to blast through any conditioning plateaus you may be stuck on.
4) Although there's lots of good advice out there regarding when you should exercise, the best health tip you'll ever find on this topic is simply to exercise when it's best for you. Don't get confused by claims that morning workouts are better for weight loss, or that evening exercise burns more calories. Instead, get your workout in whenever you can. Follow this fitness tip, and chances are good you'll end up exercising more, period.
5) This is a good safety tip and an excellent workout tip too. Arrange to meet a friend at the gym, at a specific time, and on a specific day. Write it down in your planner or type it into your PDA. Treat it like a regular business appointment and you'll be less likely to find some excuse to skip out. When you know that a friend is waiting for you there, you're much more likely to get yourself down to the health club.
6) Wear comfortable clothing and shoes, and don't overdo the makeup. When you're getting ready to exercise, beauty tips and other beauty advice will only distract you from your goal. Instead of trying to look great while you exercise, focus instead on exercising to look great. If you haven't already, consider joining a women's only health club where you can feel comfortable and really focus on weight loss results - not on your appearance or the guys in the gym.
7) Check your heart rate every ten minutes to make sure you're staying within your target heart rate zone. Not only will this help you burn more fat by maintaining your exercise intensity, but it will also keep you safe by preventing you from exceeding your maximum recommended heart rate. For even more accurate measurement, consider purchasing a heart rate monitor.
8) To guarantee a great workout, remember your diet tips and nutrition advice. To maintain muscle and get the most benefit from exercise, your body needs quality fuel and adequate hydration. Without the proper nutritional balance, the quality of your workouts will suffer and your body will not respond appropriately.
9) Remember to breathe deeply during exercise sessions. Taking full, deep breaths will deliver more oxygen to your muscles and make them more efficient.
10) Our final exercise tip is to stay away from the fads and instead focus on the benefits of exercise. When you start relying on gimmicks and 'magic potions' to help you lose weight, you'll put less emphasis on the only proven method to achieve life long results: consistent exercise.
Take these fitness tips for weight loss exercise to heart, and you'll soon find that you're getting more out of each workout. Results will come faster, and the pounds will disappear. But don't let this be the end of your research. There's a good supply of health advice, nutrition information, and free medical advice to be found on the internet and at your local library, so keep learning! The only thing you have to lose is the weight!
Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.
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!
Hoodia Gordonii - For Diet and Weight Loss
Hoodia Gordonii (pronounced HOO-dee-ah) is also called hoodia, xhooba, khoba, Ghaap, hoodia cactus, and South African desert cactus, is a genus in the plant family Apocynaceae, in the part of the family previously treated as a separate family Asclepiadaceae. Hoodia Gordonii is famous for its effects as an appetite suppressant and mood enhancer. Excellent results have been obtained from people using it as part of a weight loss program, leading to many international companies making and selling Hoodia as a 'new miracle diet pill'. Hoodia Gordonii is a well known appetite suppressant and mood enhancer.
Recent research has shown that the Hoodia Gordonii species contains a molecule that is similar to glucose, only MUCH stronger. The scientists believe that this molecule in Hoodia 'fools' the body into believing that it has just eaten. The result of eating Hoodia is thus a complete lack of appetite. Because of this property, Western countries have claimed that Hoodia Gordonii is the 'new miracle diet ingredient'. There is strong evidence to suggest that Hoodia may become a worldwide answer to obesity, as studies confirmed excellent results.
There is a part of your brain, the hypothalamus. Within that mid-brain there are nerve cells that sense glucose sugar. When you eat, blood sugar goes up because of the food, these cells start firing and now you are full. What the Hoodia seems to contain is a molecule that is about 10,000 times as active as glucose. It goes to the mid-brain and actually makes those nerve cells fire as if you were full. But you have not eaten. Nor do you want to.
CSIR (Council of Scientific and Industrial Research) Institute of South Africa investigated this property of the plant and isolated the active ingredient that caused it and named it P 57. This is a long molecule that imitates glucose, but about 10,000 times more so. Its presence makes the hypothalamus, a part of the brain, to fire nerve cells to give a feeling of full stomach. CSIR naturally realized the great potential of P 57 as help in weight loss programs. The medicinal use of Hoodia Gordonii is long known by the indigenous populations, who use these plants for treating indigestion and small infections. Recently the pharmaceutical companies discovered that Hoodia Gordonii extracts can be used to lower blood pressure and reduce the appetite.
Hoodia Gordonii has been used for generations by South African tribesmen to starve off hunger and thirst during long hunting expeditions. In addition to eliminating hunger and suppressing the appetite Hoodia also seems to boost energy levels and counteract depression, some folks even report aphrodisiac-like qualities. The efficacy of Hoodia Gordonii has been established with a profound weight loss and a good emergent safety profile. Hoodia Gordonii also quenches one's thirst and cures a case of severe abdominal cramps, indigestion, tuberculosis, diabetes, hemorrhoids, hypertension, and is a mood-enhancer and improves energy levels.
Enjoy food this summer and yet maintain your body weight. Here are some useful tips, but please do remember that not only knowledge can work for you,you have to ACT on them.
1. CUT THE SIMPLE CARBS.
It is ominous that today most of the people are "carb junkies." This is significantly applied on obese people because their body system fights with insulin sensitivity. It is 100% true that carbohydrates are essential for our body, but if you are overweight than you should alter the ratio of high glycemic (simple carbs) to low glycemic (complex carbs). The most important factor is that, you should reduce your sugar intake. If you maintain your ratio of complex carb to simple carbs, it will permit the body to regularize sugar levels. This will result in burning of fat and ultimately you will reduce your weight.
Hoodia Gordonii is really useful in loosing your weight as research on Hoodia Gordonii indicates that it is the real deal. Hoodia has been shown to be safe and effective in reducing weight. With obesity reaching epidemic proportions across the world, Hoodia may be the answer to millions of peoples needs. Just think - the hardest part about dieting was always hunger and cravings, Hoodia does away with all this. But How Hoodia Gordonii works?
2. EAT SMALLER, MORE FREQUENT MEALS.
Eat five to six times a day. It will regulate your blood sugar level. Smaller and frequent eating habit will maintain your insulin balance and will nake you less hungry throughout the day and less tempted to snack on junk food.
3. CONSUME MORE FUNCTIONAL FATS.
Always prefer essential fatty acids, such as omega-3 and omega-6. Take both of these in the ratio of 1:1, which will allow you to calm down inflammation, regulate blood sugar level and balance your hormone level. In time it will result in greater fat loss. Hence it is recommended to add flax oil and fish in your daily diet. Do a Google search for flax oil. You may be suprised to see how important it is in your diet. Flax oil can be purchased in the natural health section of your local grocery store.
4. DRINK MORE WATER.
Water is a VITAL nutrient survival. Intake of abundant water will help you in following manner: a)Curb your appetite & cravings for sweets. b)Timely digestion of food. c)Flushes your metabolic waste. d)Water is fantastic for your skin. So it is recommended to drink eight big glasses of water per day for weight loss.
5. INCREASE FIBER INTAKE.
Fiber also plays an important role in digestion process. Fiber will regulate your bowl movement and will assist in removing toxins and metabolic wastes. It will slower down digestion of carbohydrate, which maintains blood sugar level.
6. AVOID ALCOHOL AS MUCH AS POSSIBLE.
Alcohol is high in calories. One single gram of alcohol contains 7 calories. If you want to lose weight, you must avoid alcohol as much as you can, because it obstructs the fat burning motor in your body. If you must drink, cut your alcohol with diet soda or better yet, water. Remember that alcohol dehydrates, so drink plenty of water between drinks. If you place a lime in your water, it will not only give you the feeling of having a fancy drink but will also make your water taste better.
I'll never forget my college roommate. No matter how much he ate or how much he drank he never gained any weight. His response was always the same, "I have a fast metabolism." So what is metabolism? If it is a fast metabolism that keeps an overeating, over drinking, non-active college freshman without any weight loss problems then is there something the rest of us can do to speed up our own metabolism? What is it the rest of us need to know about metabolism that can help us achieve our weight loss goals?
The metabolic rate is simply the rate at which you use up energy as in calories. The higher the metabolic rate the more calories you burn, the better the weight loss. The lower you metabolic rate the fewer calories you burn, the slower your weight loss. Your metabolic rate can depend on a number of different factors and many people are quite surprised at what can actually speed up your metabolism. For example, most people trying to lose weight are often surprised to learn that eating less can sometimes slow down your metabolism and therefore slow down the amount of weight loss. Most weight loss experts agree that when you eat very small amounts of calories, the body "thinks" that there is not enough food available and will slow down your metabolism in an attempt to conserve energy.
Coconut oil can quite literally be called a low-fat fat.' Coconut oil is unique from animal saturated fats in that it is comprised of medium chain fatty acids which are absorbed directly and used immediately for energy. Raymond Peat MD, author of Coconut Oil and Its Virtues, concludes, 'The anti-obesity effect of coconut oil is clear in all of the animal studies, and in my friends who eat it regularly.' Coconut oil has also been found to benefit a myriad of conditions from diabetes, chronic fatigue and fibromyalgia, digestive disorders, thyroid imbalances, and viral, bacterial and fungal infections.
Therefore, it is possible, that eating too little can actually slow down your weight loss. This weight loss theory is fairly simple to follow. When the body does not have enough calories it will do everything it can to conserve the best stores of energy that it has. This means that it is possible that the body will, instead of using up the reserves of fat and making you thinner, actually start to burn the muscle tissue so that it can maintain a reserve of fat.
One possible way to make sure that this does not happen is to make sure that you are eating enough food to keep your body from believing that it should go into starvation mode while, at the same time, control your caloric intake so that you will achieve the weight loss that you desire. There is not an answer that will suit everyone as to how many calories is enough to help with your weight loss. The best way to work out what is best for you is to visit a qualified nutritionist or weight loss expert who will be able to tell you the most appropriate amount of calories for your dietary requirements.
Although your metabolism can slow down when dieting to achieve weight loss, it is believed by many that exercise can speed up your metabolism. This may help in two ways. First, the metabolic rate can be higher when exercising and therefore help to burn off those extra calories. Also, exercising can lead to more muscle which can help burn more calories because muscle burns calories more quickly than fat. Therefore, while it's true that some people naturally have a fast metabolism, there are things that you can do to speed up your own metabolism that will have a positive effect on weight loss.
For more tips on how to transform your metabolism into a calorie burning machine make sure to read Adam Waxler's new ebook "Metabolism Boosting Secrets" @ http://www.1-800-Metabolism.com
The superfoods in this article not only have weight loss attributes but supreme health benefits that make them ideal members in any healthy weight loss regime.
The active ingredient in chilli called capsaicin is a thermogenic agent which helps to increase metabolism and the burning of calories and fat. This is why capsaicin is found in many natural weight loss formulas. Capsaicin is also believed to be an appetite suppressant. Two studies led by the same Japanese researcher (Yoshioka et al., British Journal of Nutrition; 1998, 1999), revealed the ability of cayenne to increase the metabolism of dietary fats in women as well as demonstrate modest reductions in appetite. In addition to weight loss properties, capsaicin has been shown to relieve pain, sinusitis, psoriasis, migraines and arthritis, improve circulation and stomach conditions and inhibit the growth of cancer cells.
Bee Pollen, around 40% protein with a staggering composition of nutrients, enzymes and phytochemicals, is a virtually complete food. As well as a plethora of health benefits, it is said to stimulate the metabolism, speeding up the burning of calories, and its high content of lecithin can help to flush fat from the body. Bee pollen also functions as an appetite suppressant, containing the amino acid phenylalanine that is known to effect the area of the brain that deals with feelings of hunger and fullness. Unlike the chemical manmade derivative of phenylalanin called phenylpropanolamine used in commercial weight-loss products, phenylalanin is not addictive and has no negative side effects. Bee pollen also satiates the appetite and eliminates cravings because it is so nutrient-dense.
Dr. Weston A Price, the Darwin of nutrition writes, 'Replacing the fats you now eat with coconut oil may be the wisest decision you can make to lose excess body fat...You can lose unwanted body fat by eating more saturated fat (in the form of coconut oil) and less polyunsaturated fat (processed vegetable oils). One of the remarkable things about coconut oil is that it can help you lose weight. Yes, there is a dietary fat that can actually help you take off unwanted pounds.
Nettles contain serotonin, a mood enhancing neurotransmitter with a calming influence. Serotonin also plays a role in the feelings of satiation one experiences after eating, hence functions as an appetite suppressant. It is for this reason that serotonin supplements have been designed to tackle food cravings and aid slimming. Studies have shown a direct link between obesity (due to overeating) and decreased brain levels of serotonin. This is no doubt one reason why nettles have a traditional reputation for improving weight-loss. The late naturalist and wild-food forager Euel Gibbons claims, 'stinging nettle is very efficacious in removing unwanted pounds!'.
Nettles are incredible mineral dense and are cleansing and detoxifying for the body. They are also great for skin, hair and nails as they contain the beautifying mineral sulphur.
Cacao (aka pure chocolate), contains chemicals that increase levels of serotonin in the brain, and as such has appetite suppressing properties. Serotonin levels are raised in part due to the amino acid tryptophan in cacao as well as the action of monoamine oxidase enzyme inhibitors (MAO inhibitors). These decrease our body's ability to break down serotonin so that more of this neurotransmitter remains in the brain remains, creating feelings of fullness for longer. Cacao is also exceptionally high in antioxidants, has potent aphrodisiac properties, healthy minerals and mood-boosting compounds such as PEA the 'love chemical'. Pure, unrefined chocolate contains none of the detriments of commercial products such as sugar, hydrogenated fats, milk, additives, agro-chemicals and solvents.
A study published in the December 1999 issue of the American Journal of Clinical Nutrition, led by Dr. Dullo at the University of Geneva, indicates that substances in green tea extract may actually promote weight loss. Men given a combination of both caffeine and green tea extract burned more fat calories than those given caffeine or placebo alone. The scientists believed that the catechin flavonoids in green tea may alter the body's use of norepinephrine, a chemical transmitter in the nervous system, to increase the rate of calorie burning. They concluded, 'Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se'. Green tea also lowers cholesterol, reduces the risk of stroke, protects against cancer, prevents teeth cavities and has anti-inflammatory action.
Omega 3 Fish Oil
Omega-3 oils serve numerous bodily processes and are particularly good for the immune system and heart as well as arthritis, skin conditions, pre-menstrual tension, mental function, improving memory and reducing depressive symptoms. Omega 3 oils also play a role in burning fats within the body and as such can aid weight-management. This is due to its effects on insulin, reducing levels in the body. Insulin promotes the use of fat for storage and reduces the use of fat for fuel, hence lower insulin levels mean greater conversion of fat for energy rather than storage.
The best Omega-3 oil sources are oily fish like sardines, salmon and mackerel. Plant sources include flaxseeds (the richest plant source), walnuts, pumpkin seeds, green leafy vegetables, evening primrose oil, wheat germ and spirulina.
I would also recommend a primarily raw food diet (plant-based) and alkaline diet for healthy weight loss.
Sylvia Riley is an author, writer and researcher in field of natural health and nutrition. Discover the World's Ultimate Superfoods: http://www.miracle-superfoods.com
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