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7 Simple Tips to Fulfill Your Weight Loss Goals

Watch The Video To Learn How I lost 80 Pounds The Easy Way – And How You Can Too!

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7 Simple Tips to Fulfill Your Weight Loss Goals

“Goals…

…and resolutions.”

Yes, it’s that time of the year again.

Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year?

Or perhaps “new” isn’t the correct word — perhaps “recycled” is more apt? After all, isn’t it true that for most people, “resolutions are made to be broken?”

Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.

But it doesn’t have to be so.

Really.

You can attain your weight loss goals or resolutions, but only IF you know how to go about setting them up correctly in the first place. And I’ll give you a few useful pointers to help you get started on the right track…

Begin with the end in mind.

What’s the end result you want to achieve?

Do you want to lose weight?

Or do you want to drop 1 dress size instead?

It’s time to get specific! .. And be realistic.

It’s not enough to just say “I want to lose weight.” How much do you want to lose exactly? By when?

A better goal is to say “I want to lose 11 pounds in 3 months.” And make sure your goal is realistic.

If you want to drop 27 pounds, it’s not realistic to say you want to do that within the next 7 days, not to mention that it’s not healthy to do that!

Or if you’ve been putting on the weight slowly over the last 10 years, it’s not quite realistic to say you want to go back to your weight 10 years ago within a month.

Break it down into smaller and easier “baby steps.”

Let’s say you want to lose 20 pounds. That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks. Now’s that manageable!

For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.

Okay, now for the big “secret”





The missing key to achieving your goals: Write down your “Why” i.e. what are you doing this for?

Most people skip this step, and it’s a primary reason why they never seem to achieve their goals. It’s absolutely critical for you to write down the reasons why you want to achieve each specific goal.

For example, if the goal is to “lose 20 pounds in 6 months,” write down why you want to lose that weight.

And here’s another tip: Make it “personal and emotional.” The more “emotional” the reason, the more likely you’ll be driven towards the goal.

So, let’s say you’ve got kids.

An example of a good “reason why” is “I know being overweight is a leading cause of many health problems — I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter’s wedding and be there to carry my grandchildren.”

Assuming all these things are important to you, of course. 🙂 But I’m sure you get the picture.

“Write it down and put it up!”

It’s usually not good enough to just think of the goals in your head. You need to write down all your specific goals and the “reasons why,” and then paste it up where you will look at it every day.

Don’t write it down on a notebook and chuck that inside the drawer. Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight. Remember, “out of sight, out of mind!”

Do not be too ambitious

Aim for a loss of 1-2 pounds per week, at the max! Losing more than that amount is bad for you. And it’ll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.

Be realistic and “go with the flow.”

The pounds didn’t come on overnight, so don’t expect them to disappear in a jiffy too.

And sometimes the weight loss isn’t as fast (or as much) as planned. But don’t get stressed out, because stress will only add on the pounds. It’s important that you DO NOT think of the weight loss process as “all or nothing.”

Instead, think of it as “slowly but surely.” The weight may go up a little sometimes, but if you stick to your plan, you’ll still be delighted at the end of the year!

 

Use these simple steps and make a positive difference to your life this year! Best of luck!



Check out this post on how to get flat stomach and smaller waist!

Skin Care Tips: My Top Ten List For Beautiful Skin

The right skin care tips can make the difference between having so-so looking skin and having the type of skin that makes you the envy of everyone you encounter. If you are thinking that these skin care tips are all about buying expensive products, you couldn’t be more wrong.

Having a daily skin care routine that you follow religiously, as well as good overall health habits will make the difference between rough, dull-looking skin, and a smooth, fresh-looking complexion, no matter what your skin type is. It doesn’t take a lot of time to implement these tips, but consistency is the key.

If you are still young and have that perfect skin of youth, be aware that your looks are fleeting. If you don’t take the time to properly care for your skin now, in 10 or twenty years down the road, you will clearly see the signs of neglect, and so will everyone you meet. Smoking, tanning and a poor diet will leave you with a skin looking like a pair of beat-up shoes. No one wants that, so plan to take good care of your skin now. If you are older, you can’t turn back the hands of time, but good skin care can help arrest the signs of aging.

To follow are some great skin care tips to keep you looking fresh and lovely, no matter what your age is.

1) Stay away from smoking, and drinking to excess.

It’s fine to have the occasional glass of wine or a cocktail, but excess drinking can age you fast. Both cigarettes and booze contain toxins that are terrible for your skin. Smokers are well-noted for having premature aging due to constantly pursing their lips around a smoke, and the deadly toxins in cigarettes. Smokers will generally form wrinkles at a much younger age, and those that hit the bottle hard will develop early wrinkles and have blotchy skin.

2) Use sun protection.

This cannot be stated enough: Excess sun exposure will give you wrinkles and skin that looks more akin to your leather furniture than fresh and dewy. While some people think they just cannot be without a “golden glow” from tanning, their skin will eventually pay the price.

Get into the habit of applying a moisturizer with built in UV protection everyday, not just on sunny days. During the summer when the sun is most intense, make sure to use sunscreen on any exposed areas of the skin, and be sure to cover up when the sun is at its peak at midday. Not only will this keep your skin looking younger for longer, it will also help protect you from getting deadly skin cancers.

3. Hydration— It can’t be stated enough that this is one of the most important keys to healthy skin.

Your beverage of choice should be water, not sodas or coffee, if you want beautiful skin. You must drink water consistently throughout your day as well. A sip of water now, but nothing for hours afterwards leads to dehydration. Water flushes out impurities, helps keep the skin moisturized from the inside out, and also helps you to control your weight.

4) Getting enough sleep is crucial for great skin.

Not only does lack of sleep show on your skin, it also affects your overall health. If you are overtired, you are not at your most productive anyway, so why not call it a night, and get the rest you need?

Getting adequate sleep will help to reduce your stress levels and give your skin time to regenerate during your sleeping hours.

5) Exfoliating to remove dead skin cells reveals a fresher-looking complexion.

Your skin renews itself by producing new skin cells and pushing old, dead skin cells to the surface of the skin. Exfoliation removes these dead skin cells, and reveals more lustrous skin hiding beneath old dull skin cells. Dry skin should not be over-exfoliated; once or twice a week is ample for that skin type. Oily and normal skin can take more frequent exfoliation; perhaps 3-4 times weekly. Make sure to use an exfoliant that is appropriate for your skin type, and don’t over-do it. Your skin is delicate, so don’t scrub at it like it’s the kitchen sink.

6) Throw out old skin care products.

Nearly all skin care products have a “use-by” date, and it is important to adhere to it. The ingredients in these product break down over time and being exposed to the air. If you see lotions or creams separating, or you notice a funky smell from any of your skin care products, get rid of them pronto. They are likely contaminated with bacteria, which can lead to skin irritation and break-outs.

7) Limit sodium intake.

Too much sodium dehydrates you, leaving you with wrinkly, aged-looking skin.

8) Keep it clean–Cleanse your skin morning and night.

A creamy cleanser is best for dry-to-normal skin types, while oily, acne prone skin may benefit from an anti-bacterial cleaners. One of the best things you can do for your skin is to remove all traces of makeup before going to sleep at night. This avoids contaminating your pillow, leading to breakouts.

9) Use a toner that is right for your skin type.

Toners remove any lingering traces of make-up and oil from the skin. This enables your moisturizer to penetrate the pores more effectively, and do a better job of keeping your skin moist and healthy. If your skin is on the dry side, skip the toner on your cheeks. Instead, just stroke it on with a cotton ball to the oilier areas of your face; the forehead, nose and chin.

10) Use the right moisturizer for your skin type and use it faithfully.

Oily skins need an oil-free, lightweight moisturizer, while mature skin that tends to be on the dry side can benefit from a rich moisturizer, particularly at night. Avoid moisturizers with artificial fragrances or colorants.

If you have very dry skin, you may benefit from moisturizers known as “humectants” as they draw in additional moisture from the atmosphere to soothe dry skin.

11) Move it.

Exercise brings blood and nutrients to the surface of the skin, and sweating removes impurities, so it is fantastic for your skin. Just remember to shower promptly when you are finished to keep your pores from being clogged by sweat. This will prevent outbreaks and rashes.

If you follow these skin care tips, you are well on your way to the type of skin that will be the envy of all of your friends, no matter what your age.

Article Source: http://EzineArticles.com/6153516

Celebrity Fashion Tips, How You Can Dress Like A Star On A Budget

Celebrity fashion tips, listed here are a few amazing tips that will help you to dress like a star with out spending like one.

You do need to have a full team of makeup artist and fashion experts to achieve that celebrity swagger. You can get the look of your favorite celebrity. And you definitely can do it on a budget. If you are looking to get your “star” shining follow these fashion tips on trends and shopping.

7 Celebrity Fashion Tips

1. Trends. It is all about following the latest trends and paying enough attention to where they are headed to buy wisely. Reading the fashion magazines will help you to keep in touch with the fast moving ever-changing fashion frenzy. You want to see as many pictures as possible and at least two from another country. Also it is important to watch what they are wearing in your area so as to keep breast of the trends in your area.

2. Not everything you see on others will look good on you. One of the best fashion tips ever is to dress for your body type and age level. Even if you think something might not look good on you, try it on it may well surprise you. Practice makes perfect and the more you get familiar with your bodies strengths and weaknesses the better you will be at playing up the positives.

3. The thing about fashion is that what once was old can be new again. Take the mini skirt it has been around a long, long time. The new wedge heel was the latest thing in 1975. Going to thrift stores and resale shops can yield surprising wardrobe finds. This is especially true of accessories. Vintage is in if you know how to sell it.

4. There is certainly something to be said for the knockoff. You can find what you want at the designer shops and keep track of the item. Go to one of the best stores you know of that sell knock off and get the item similar to what you tried on.

5. Start with great basics. From the undergarments outward. A little known secret is that the wrong underwear can destroy the look of a great outfit. Pay that little extra to get quality basics. These are the garments that will make up the foundation of your wardrobe. You can mix and match them with other pieces but they have to be able to take a lot of wear. There are some classic pieces that will never go out of style. Every great wardrobe starts with the basics.

6. Get an awesome pair of “shades” for strolling along the boulevard. And you cannot go wrong with the big floppy hat for a more “I am incognito” look. Get styles and colors of both to match the majority of your wardrobe.

7. Look for the items on sale and it is not written in stone that you have to buy a complete ensemble. It is best to list the separates in the ensemble and find them one at a time. As you are going about your life keep an eye for when the pieces go on sale.

It is entirely possible to look like a million bucks without actually spending one. Some items can be tailored to look even better on you. That is one of the secrets of why the celebrities clothes always seem to hang so well on them they are tailored to fit. By having a few things tailored you can achieve that “celebrity chic” you have been craving.

Article Source: http://EzineArticles.com/5857673

Plus Size Style – Embrace Your Shape With These Plus Size Fashion Tips

You’ve probably heard that plus size style is achieved by wearing clothing that maximizes your best features and minimizes any perceived flaws. While that’s a good rule of thumb, it’s even more important to find plus size fashion tips that are geared toward bringing your natural body shape into balance.

The most naturally balanced body shape mimics an hourglass: generous shoulders and hips roughly the same size with a well-defined waistline. You don’t have to have this body shape to achieve plus size style, however. You just need to know how to dress to create the illusion of it!

High style plus size clothes sport fabrics, fit, and colour that all work together to achieve this goal. There are four basic plus-sized body shapes and each has a different objective. Let’s take a look at each:

1) The Plus Size Hourglass Body Shape
The plus sized hourglass boasts hips and shoulders roughly the same size, with an enviously defined waistline.

Hourglass Plus Size Style Objective
Maintain naturally balanced proportions, emphasize a small waistline, and avoid bulk everywhere.

Hourglass Plus Size Fashion Tips:
The best plus size styles:

  • Cinch at the waist
  • Maintain hip-to-shoulder proportions
  • Elongate and slim overall

2) The Plus Size Triangle Body Shape
Also known as the pear shape, the plus sized triangle is characterized by hips that are significantly wider than the shoulders or bust.

Triangle Plus Size Style Objective
To visually widen your shoulders, emphasize your already small waistline, and de-emphasize your hips.

Triangle Plus Size Fashion Tips
The best plus size styles:

  • Visually widen shoulders while minimizing hips
  • Emphasize a small waistline
  • Elongate and slim overall

3) The Plus Size Inverted Triangle Body Shape
Also known as the apple shape, the plus size inverted triangle is characterized by shoulders and bust significantly wider than hips and an undefined waistline.

Inverted Triangle Plus Size Style Objective
To visually widen hips to create balance with your shoulders while creating a defined waistline.

Inverted Triangle Plus Size Fashion Tips
The best plus size styles:

  • Create volume at the hips
  • Minimize shoulders
  • Create definition at the waistline

4) The Plus Size Rectangle Body Shape
The plus size rectangle, or straight, body shape features shoulders, bust, waist, and hips ALL roughly the same size.

Rectangle Plus Size Style Objective
To visually widen both hips and shoulders to create a proportionally smaller waistline.

Rectangle Plus Size Fashion Tips
The best plus size styles:

  • Simultaneously widen shoulders and hips, making your waist look smaller in comparison
  • Create the illusion of a defined waistline
  • Elongate and slim your look overall

Once you get your customized plus size fashion tips based on your body shape, achieving plus size style is a breeze. So embrace your shape by looking for high style plus size clothes that bring your body into visual balance.

Article Source: http://EzineArticles.com/2988778

At Home Glute & Leg Workout for Women

Brazil Butt Lift – The Ultimate Glute Workout Program

The Brazil butt lift program is a home workout program which an instructor by the name Leandro provides live demonstration of the various exercises focused on the butt region. The workout program is explained through a DVD and hence can be done at home at our own convenience and most of the exercises are in the form of dance steps that you can easily pick up with a few practice.

Since the workout is in dance steps they are really enjoyable and motivating. The trainer provides detailed instructions and the exercises make the butt really feel the workout and hence tone them up to a perfect shape. In fact the workout tones the entire lower area and abs thus providing the most desired lower body shape.

The exercises in the work out program make the butt tighter and firmer and also burn fat around the region thus providing a perfectly shaped lower body to flaunt with. You would actually feel the calories burning while doing the exercises. The workout program also helps lift up sagged and loose butts. Whatever shapes the butt is in whether sagged, fat or flat, nice round and firm butt shape can be attained through this workout program.

The workout program also helps in slimming down along with making your butts in proportion to the rest of the body. The workout DVD is available online and those who have purchased the DVD have provided positive reviews and were also able to achieve the desired results faster than they have thought of. Great workout program that can help women attain a perfect butt.

Save This At-Home Glute Workout Plan

Glute Stretch Exercise

Glute Stretch exercise is an easy and powerful training that you can do at home. This workout will help you to increase both the flexibility and the strength of your hip and your glute muscles of your both left side and right side. The total amount of time required for this training is ten minutes where you do ten reps for each side of your body and each rep takes 30 seconds.

Please do the following steps exactly as written to get the best results of this training:-

  • First you should lie on your back on flat area and you should make sure that both of your legs are in flat position. Also you should blend your right knee a little bit.
  • Next you should move your left legs on the air and make it perpendicular to the floor.
  • Now carefully lower your left leg to the right until it touches the floor. Both of your legs now should be perpendicular to each others and both of your legs should touch the floor. Also your lower back should be touch and pressed into the floor.
  • You should now hold your left leg and keep your body in this position for 30 seconds. You can keep your left leg in this position by holding it with your right hand or you can gold it with a towel.
  • While you are holding your left leg you should feel a moderate stretch over your glute and your hip on your left side.
  • Repeat the previous steps for the other side where you should do ten reps for each side.

There are many other exercises for the glute and hip muscles that can help you to increase your body fitness, but this is a very effective and easy one.

Article Source: http://EzineArticles.com/3381858

Article Source: http://EzineArticles.com/4216000

Do Daily Quick 30 minute Workouts

If you’re new to exercise or looking for a basic, straightforward way to get started in a fitness program a 30 min workout can get you started. This is the perfect program for you. Both aerobic and anaerobic exercise can be performed for 30 minutes. Those who want more are encouraged to exercise longer or supplement their routine with additional cardio programs such as walking.

The challenge for right now will be to physically exercise for 30 minutes a day. Even twenty minutes of exercise three times per week will put you way ahead of someone with no exercising what so ever.

A good recommendation is to do a exercise programs five times per week; at thirty minutes a day for better results. As always, before starting any exercise plan, consult with your physician. If you are not doing any exercise right now, start out slow & easy. Then latter on you can start out moderately and exercise with caution don’t over do it.

The easier it is to exercise, the more likely people are to stick with an exercise program. Here is a example for a quick 30 min workout, after work or before you can take a 30 min walk around your neighborhood or park. I know some friends who on their lunch break they take a walk around their building where they work at for 30 min.

Do try some light stretching exercises before and after your walk/run sessions, to reduce muscle tightness and increase your range of motion.

Later try to dedicate yourself every day for at least 30 minutes instead of 5 days a week.

Bottom line is, if you want to continue to see results, you have to increase your exercise as you become stronger. If you can`t go outside try an exercise bike or treadmill. Treadmills have a variety of benefits that other types of exercise or outdoor walking may not be able to provide.

For example if you got yourself on a schedule for a 30 min walk or jog 5 days a week and it started to rain or snow that can throw you off your schedule but with your treadmill you can always stay on schedule for your workouts. Under these conditions, treadmills provide a safer and more convenient option for exercise.

30 minutes for ladies

There is a women’s fitness center that provides a total body workout called Curves. Curves offers a 30-minute workout that you only have to do three times a week. The Curves program was created specifically for women to fit their busy schedules and the half-hour program is enough for most women. That why so many women are finding 30-minute exercise program Curves to be the answer they are looking for.

So whatever kind of 30 min exercise you choose men or women the importance is never give up and never go back to your old ways of non exercising at all!

Article Source: http://EzineArticles.com/5734388

How To Tone Legs Fast

One of the biggest indicators that you are truly healthy, trim, slim, and in great shape are your legs. Sure, many guys focus on building up their biceps or putting in the work on benches to develop nice pecs (chest muscles), but what’s the point of going through all that effort when your legs are flabby?

If you want to develop an overall ‘fit’ look, you need to make sure your legs are toned. This might seem like a lot of work to many people. Some people automatically imagine sweating many hours on the treadmill and catching their breath as they run mile after mile. The good news is that it doesn’t have to be be intense.

You don’t have to break out in a sweat thinking about all the hard work you need to do to make sure your legs are toned. When figuring out how to tone legs fast, keep the following suggestions in mind. They are not only actionable, they are also practical. You don’t need to spend a ton of money to achieve toned legs. Still, figuring out how to tone legs fast is all about realizing that some techniques work better for you than others. It is a good idea to try these suggestions and see which works best in your particular set of circumstances.

Do leg stretches

Many people who are trying to figure out how to tone legs fast often overlook the power of stretching when it comes to fine toned legs. When you do leg stretches carefully and correctly, you deliver precisely to the areas of your legs where they are needed. Remember that toning is all about emphasizing or enlarging muscles and thinning out fat. When you do leg stretches, you are stressing out the muscles of your legs so they bulk up.

However, the secret to this particular approach to leg toning is to make sure you do the right stretches. Figure out which areas of your legs are most flabby and start with stretching exercises for these areas. One more thing: when figuring out how to tone legs fast with leg stretches, you have to be in it for the long haul. You can’t just do some stretches and stop. You have to start and keep going. Most importantly, you have to scale up your stretching with time. At first, you might only stretch a few parts of your legs a few minutes. Later, you need to scale things up to the point where you are stretching almost all parts of your legs and you are doing so for an extended period of time. The best part with scaling up your leg stretches with time is you get used to it and all these stretching don’t feel like a hassle.

Cardiovascular exercises like jump ropes or jumping jacks will tone legs fast

As mentioned above, when figuring out how to tone legs fast, you have to remember that stretching and exercise focus on increasing your muscles or increasing definition. To tone your muscles, you also have to thin out the fat. A key way to do this is to do cardiovascular exercises. Why do these activities help? Well, your body is a calorie burning machine. Everything you do with your body, from eating to breathing to blinking and all points in between requires energy. You eat energy in the form of calories. To fuel your body’s activities you have to eat enough calories. Otherwise, your body will look to burn your stored form of calories-fat-to compensate for the calories you’re missing because you’re not eating enough calories.

Clear so far? Jump rope and jumping jacks fit into this equation because if you these activities, you increase the rate in which your body burns calories. Assuming that you don’t compensate for your increased activities by eating calorie-dense food like Big Macs or potato chips, your body is forced to burn the ‘lost’ calories in the form of converting your fat stores into energy. When this happens, the fat deposits covering your leg muscles thin out and you become more toned. Too many people trying to figure out how to tone legs fast don’t get the importance of cardiovascular exercise.

Do High Intensity Interval Training Runs

If cardiovascular exercises tend to take too long for you or you are a busy person and need a faster way to dial back your muscle’s fat covering, you should try High Intensity Interval Training (HIIT). This is a great way to burn lots of calories within a tight time frame. How? With HIIT, you can devote less time to working out. Also, you get to rest in between intervals. Despite all these, you can still burn tons of calories. How?

In the active intervals, you do high intensity workouts. For example, instead of running 10 kilometers a day, you can cut it back to maybe 5 kilometers but in between 500 meters of walking, you can run as fast as you can until you’re almost out of breath or you almost black out. In other words, you push yourself to the limit in between the resting intervals. When measuring calories lost, HIIT tends to produce greater calorie burning than regular workouts.

Get your legs massaged

Another way you can approach the question of how to tone legs fast is to focus on massage. Massage, like stretching, targets certain muscle groups in your legs. When you target the right groups, you can get enough tension that it can help tone up your legs. Don’t get too excited though. Since you’re not applying as much pressure as when you are actively exercising your legs, leg massage takes a bit longer to get your legs tones. Nevertheless, this approach is still effective. It just takes a bit more time and, of course, costs quite a bit of money.

The great thing about figuring out how to tone legs fast is that there are many ways you can go about doing it. Depending on your budget and your time available, you can try the different options above so you can enjoy great looking legs in no time flat. Make sure to pick the solution that best fits your particular needs and situation.

Article Source: http://EzineArticles.com/8543525

Burn Fat Fast With These Easy Tips

Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).

Do The Following Workouts But Also Read on About Diet

Before I took the quiz, I had no idea that the planet’s healthiest, most slender and disease resistant women focused on “how” they ate and NOT “what they ate”…

These women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much DOING THE OPPOSITE of everything we’ve been told over here 😲
What an eye opener….My scale, my hubby AND my sweet-tooth are all quite happy these days!
PS: The “Carb-Stacking” secret they give you is the best thing ever!
They said I could share the same 30 second quiz I took – just tap the image below and you’ll see what I mean
👇👇👇👇

Time Interval from Last Meal to Exercise Performance

How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.

One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal.

They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.

But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical – what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.

Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.

 

Pre-exercise Meal

What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.

The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.

Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).

Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise – doing so will inhibit your fat burning potential.

Intensity of Exercise

Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation – the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.

Aerobic fitness is determined by an individual’s ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone’s VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate – all you need is your age and a simple formula (5).

Maximum Heart Rate (HRmax) = 205.8 – (0.685 x age)

  • Example Age = 45
  • 205.8 – (0.685 x 45)
  • 205.8 – 30.83 = 175
  • HRmax = 175 beats per minute

According to Stanford Medical, It’s really the ONLY reason this country’s woman live 10 years longer and weigh on average 42 pounds lighter than us. 😱

 (And by the way, it has NOTHING to do with genetics or some secret-exercise and EVERYTHING to do with “how” they eat.)

BTW, I said “HOW”, not “what”… 🤔
Tap the image below to see if this short quiz can help you unlock your true weight loss potential

 

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

  • 175 maximum heart rate x 63% = 110 beats per minute
  • 175 maximum heart rate x 75% = 131 beats per minute
  • 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities – how does one manage to accomplish both?

One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute.

Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.

Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.

Type of Exercise (aerobic versus resistance training)

Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases.

So the question becomes how should one incorporate these types of exercises?

Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status – during this time period, body fat is broken down to supply the energy needed.

Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC.

In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.

Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and “burnout,” and allows for continued overall improvement.

Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

References Cited

  1. Crampes et al, Effects of a longitudinal training program on responses to exercise in overweight men, Obesity Research (2003); 11(2):244-256
  2. Dumortier et al, Substrate oxidation during exercise: impact of time interval from last meal in obese women, International Journal of Obesity (2005); 29:966-974
  3. Stevenson et al, Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women, Journal of Nutrition (2009); 139:890-897
  4. Jeukendrop et al, Fat Metabolism during Exercise: A Review Part II: Regulation of Metabolism and the effects of training, International Journal of Sports Medicine (1998); 19:293-302
  5. Inbar et al, Normal cardiopulmonary responses during incremental exercise in 20-70 year old men, Medicine & Science in Sports & Exercise (1994); 26(5):538-546
  6. Swain et al, Target HR for the development of CV fitness, Medicine & Science in Sports & Exercise (1994); 26(1):112-116
  7. Drummond et al, Aerobic and resistance exercise sequence affects excess post-exercise oxygen consumption, Journal of Strength and Conditioning Research (2005); 19(2):332-337

Author: Dr. Michael R. Sardone is a board certified chiropractic physician specializing in functional and alternative medicine, nutrition and fitness with over 29 years of clinical experience. Dr. Sardone is founder of the Do It Right Health and Fitness Lifestyle Program and author of The Naked Truth: Overweight, Overwhelmed and Confused (2009). For additional information please visit [http://www.drsardone.com]

Article Source: http://EzineArticles.com/3843940

Lose Belly Fat Now – How to Burn off Fat Around Your Waist

Most of us are familiar with the importance of exercise. These are part of the weight loss for girls program and some of us do not incorporate that into our busy schedule.

Here is the quick workout program for smaller waist and flat belly! But remember that abs are made in the kitchen! Your eating habits have to go along with the exercise!

Get Moving (Skip Down to Read About What to Eat)

Whichever program you start with, you need to enjoy it. You need to invest some time and effort to get the workout program running.

Spend a fair bit of time building up your own gym. You do not have to spend tons of money on high tech gym equipment. Getting some adjustable weights and exercise ball is very good for the start.

Joining a gym is good habit. However, you need to get to the gym regularly to work on it. To be frank, not all of us can afford a gym membership and furthermore, how busy schedule does not cater time to visit the gym as often as we like.

Thus, having a mini gym at home give the much-sorted privacy. Moreover, you can exercise at your own time.

One has to ask the question, “What is my goal in a particular weight reducing program?”

Look for the genuine answer and work out a comfortable weight loss for girls program. Put up a chart on the daily loose weight exercise schedule. Follow this schedule strictly.

The setback of having your own gym is you might have a tendency of putting away your exercise routine. However, this can be easily overcome by charting out what you are going to achieve daily.

Eat the Right Kind & Portion of Food

Finding healthy weight loss foods for women is easy. You don’t have to turn the grocery stores upside down just to find such foods as they are available in all grocery stores. There are no unusual foods that will help you lose weight, though. It is the number of calorie content and nutrients in the food that you eat that helps you lose weight.Before I took the quiz, I had no idea that the planet’s healthiest, most slender and disease resistant women focused on “how” they ate and NOT “what they ate”…

These women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much DOING THE OPPOSITE of everything we’ve been told over here 😲
What an eye opener….My scale, my hubby AND my sweet-tooth are all quite happy these days!
PS: The “Carb-Stacking” secret they give you is the best thing ever!
They said I could share the same 30 second quiz I took – just tap the image below and you’ll see what I mean
👇👇👇👇

On the other hand, fitness experts always remind dieters not to skip meals to starve themselves just to get the desired waistline. Losing weight, as they said, does not mean starving themselves. They can still eat the foods they love to eat, but only in moderation. There are a lot of foods from which to choose when it comes to losing weight. Foods like lean meat, whole grains, fiber-rich vegetables and fruits and sandwiches, are few of them.

Lean Meat

It is a fact that lean meats are vital for shedding off those unwanted fats. Their low-fat and high protein content and make them the best food for women who want to get a perfectly shaped body.

Since all meat has a fat content, you should find those meats that contain less than 2 grams of fat every serving. Moreover, the best way to determine the fat content of the meat is to read the food labels.

Furthermore, given that there are varieties of lean meat in the market, you should look for chicken breast, turkey breast, tuna, cod, grouper, ocean perch and pinnacle for the best lean meats.

Whole Grains

The health benefits that whole grains can give is countless. They are low in fat, can help you to lose weight, can be eaten in a variety of ways, excellent sources of nutrients and fiber, and most of all, they can protect you from diseases.

The best sources for whole grains are cereal, whole wheat, whole rye, or barley. Adding any of these foods in your diet will help speed up weight loss.

Fiber-rich fruits and vegetables

Fruits and vegetables provide sufficient amounts of dietary fiber, which together with antioxidants, vitamins and minerals help keep your immune system healthy. According to American Dietetic Association (ADA), fibers allow foods to circulate through your body. Also, it serves as a tool in maintaining your cholesterol and blood sugar at a healthy level, which is a vital factor in preventing obesity, diabetes and heart disease. Similarly, it is responsible for healthy digestion; thus, preventing symptoms of digestive irregularities such as constipation.

There are two types of fiber that you can get from fruits and vegetables. These are soluble and insoluble fibers. Green leafy and beans and skins of most fruits and vegetables are the best source for insoluble fiber. This fiber is responsible for the regularity of your digestive tract and removal of wastes from your colon. While soluble fiber, on the other hand, is abundant in fruits like banana, apple, kiwi, strawberry, and oranges and vegetables including broccoli, carrots, spinach, and artichoke. Binding with fatty acids and prolonging the emptying of stomach in order for the sugar to be released and absorbed gradually.

These women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much DOING THE OPPOSITE of everything we’ve been told over here 😲

They said I could share the same 30 second quiz I took – just tap the image below and you’ll see what I mean 👇

These are some of the healthy weight loss foods for women. Including these foods in your diet will help you lose weight healthily.

Workout for Tiny Waist and Flat Tummy

Conclusion

In summary, you need to ask yourself, what is your goals and objectives in your weight loss program. Planning reasonable goals, which are within your means, always aiming for slightly higher achievements in your daily workout will give best results.

You may also start your own workout group within your neighborhood. This, not only brings same-minded people together, but also gives motivation to each other in your journey towards weight loss for girls.

Try different strategies every week. After a few sessions, observe which options works well for you. Exercise never has to be a drag.

Start right away with a brand new healthy nutrition and exercise program. You will see excellent results in the Weight Loss

 

 

Article Source: http://EzineArticles.com/6617548

Article Source: http://EzineArticles.com/4453576

Keto Diet Program for Beginners

When what you’re doing isn’t working, The Keto Beginning is the Launchpad for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.

Going a step beyond the traditional low-carbohydrate approach, The Keto Beginning offers an allergen-free solution to paleo-friendly, low-carbohydrate living with a focus on using nutritional ketosis as the underlying rocket fuel to propel you to a new dimension of health.

Gain total body confidence, regulated metabolism, and liberated health without the need to radically reduce (or even count) calories. This is the lifestyle change that empowers your body + mind to achieve the state of health you’ve been searching for…

The “Healthy” High-Carb Approach

Our current high-carbohydrate eating style of whole grains, oodles of servings of fruits and vegetables and minimal intake of fats has been touted as “healthy”.

Now you know, from the previous section that all forms of carbohydrate – fruits, vegetables, grains, sugars and anything starchy – are primarily broken down into glucose and stored in your body as glycogen.

When you have more glycogen than what’s needed for immediate energy, your body will store excess in the liver, then the muscles and; if everything is full, the excess is converted into triglycerides and stored in your blood. Psst… this is not a good thing.

Relying on carbohydrates for fuel, is…

  • Not sustainable, we can only store a couple thousand calories of carbohydrates at any giventime.
  • Preventing us from getting a handle on our blood sugar, causing endless cravings, oodles ofdaily eating times and weight gain.
  • Leading to triglycerides being stored in the blood, the major risk factor to heart disease….. slowly killing us.

In Nutritional Ketosis…

Nutritional ketosis is a state where your body is “deprived” of glucose; achieved when carbohydrate intake is decreased and protein intake is moderated. In this state, you switch to using fat as energy instead of carbohydrates. This process – of using fat as fuel – produces ketone bodies that are converted into substrates for the Krebs Cycle (energy production).

Once you’re in nutritional ketosis, the storage of triglycerides in blood no longer applies. Blood sugar and insulin levels are reduced, levels of HDL cholesterol increase, and the visceral fats around your vital organs are “eaten up” as fuel.

The Keto Beginning is about finding our body’s happy place and using fatty acids and the generation of ketone bodies as a reliable fuel for constant, steady energy. The brain, the heart, our hormones and every darn cell in the body love ketones.

Ketones are a highly renewable energy source that our major organs use effortlessly to promote lasting health in a blood sugar-balanced environment.

This is nutritional ketosis, not to be confused with diabetic ketoacidosis – a dangerous condition where ketones spike and blood sugar increases to alarming rates.

This occurs primarily in diabetic type 1; and sometimes 2, patients who are not receiving sufficient insulin to bring glucose into their cells. Regardless of how low carbohydrate intake is, a person with a normal pancreas cannot enter diabetic ketoacidosis because even a trace amount of insulin will keep ketone levels at a safe level.

Having said that, there are 3 groups people that should NOT play around with nutritional ketosis unless under the care of a professional in a one on one setting – pregnant women, diabetics (type 1) and individuals with kidney disease or a kidney imbalance.

Clarification of “Being in Ketosis” and “Being Keto-Adapted”

Our bodies burn whatever fuel is available – glucose, fatty acids, ketones, alcohol. Whatever there is more of is what the body will burn for energy.

Following a ketogenic eating style puts you into a state of ketosis. What this means is that your body is breaking down enough fat that ketones in your bloodstream. This happens either by fasting or with the support of a low carb, high-fat, moderate protein eating style. Being “in ketosis” is a normal metabolic state.

One of the goals of the ketogenic eating style is becoming “keto-adapted”. Being keto-adapted means that your body is primed for functioning with very little glucose. This is the END goal of The Keto Beginning.

When you first enter ketosis (a result of following a ketogenic eating style for a couple of days), you are using fat for energy, but it’s in limited amounts at first because you don’t have as many fat-converting enzymes in your body. Different enzymes are involved in breaking down fat than breaking down glucose.

And; up until now, you’ve been breaking down excess glucose more so than fats, so it takes the body a bit of time to “catch up” and store these enzymes when you first get started. This is one of the reasons many people feel tired at the beginning of following a ketogenic eating style. Once the enzymes are built up, your cells change the way they acquire energy and you become fully keto-adapted.

The process of becoming keto-adapted can take a few weeks to a month, depending on the person.

Once you’re keto-adapted, fatty acids and their substrates, ketone bodies, become your body’s preferred fuel. Hormone levels change, the energy stores in liver and muscle (glycogen) are depleted, your body carries around less water, and your energy is boosted to normal levels again.
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This is why The Keto Beginning outlines sticking with the plan for 30 days before deviation, so that one can become fully keto-adapted.

When the body is keto-adapted and gets an overdose of carbohydrates the process of getting back into ketosis doesn’t take as long as the initial keto-adaptation process because the body is primed to use fat as energy. When too many carbohydrates are consumed, the carbohydrates (glucose) still takes precedence over fat for fuel because excess blood sugar is fatal and so your body needs to handle the sugar first.

When the overdose occurs, a couple of things happen: glycogen (the way glucose is stored in the liver and muscles) gets replenished, leading to water retention, insulin rises, and hormone levels are boosted. While this is occurring, you are not burning ketones. Once the glucose is depleted, the body will go back into ketosis.

As you begin your keto journey, the more often you have sugar (or, an abundance of carbohydrates past what your body can manage on a daily basis without spiking insulin release), the longer it takes to become keto-adapted.

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