The Best Exercise to Burn Fat Fast

The best exercise to burn fat must combine a number of features. Obviously it must use as many calories as possible. But it must also prevent your resting metabolism from slowing down, and should not bring on hunger pangs which are likely to increase food intake. Sounds simple, but in practice it can take a little effort to find the right program for you.

The first element of fat burning is to use as many calories as possible during exercise. This could be achieved by low level exercise for long periods of time, like the old favourite LSD - long, slow-distance running. Alternatively it could be achieved with a shorter burst of much higher intensity exercise, such as High Intensity Interval Training (HIIT) or sprints. The energy burn per minute is much higher with such a high intensity workout. So which is best?

As usual, the answer is not that simple. Long, slow distance-running takes up a lot of precious time, but can burn through a lot of calories per session. However, it improves the efficiency of the metabolism so that, if that is the only type of exercise carried out, the resting metabolism slows down, resulting in a lower overall calories deficit. On the other hand, high intensity workouts are almost certainly too demanding for new exercisers, and even in the experienced can increase the risk of injury and excessive fatigue. The major benefits are that a greater health benefit can be gained in a shorter period of time, and high intensity tends to increase resting metabolism, leading to a significantly higher overall calorie burn.

In practice the optimum for burning fat is a combination - some slower distance work and one or two sessions a week of high intensity training. Slower, however, doesn't necessarily mean slow. It means just slow enough to be able to keep it going for 30 to 60 minutes without stopping. It doesn't mean slow enough to be overtaken by babies on all fours!

Another factor to consider is lean muscle. The objectives of burning fat are usually to gain the health benefit from the improvement in cardiovascular activity and to improve the physique - get some muscles, and then have sufficiently little fat over the top of them so that everyone can see them! This also points to the need to build muscle using resistance exercise as well. Some make the mistake of trying to burn fat by ONLY doing resistance work, but it's very difficult to burn enough calories to get rid of a lot of fat without doing any cardiovascular work. Also this approach does not give such good health benefits as it does not give such a good cardiovascular workout. But adding resistance work to a regular cardiovascular regime is a good thing as it increases lean muscle mass, which not only looks good, but also helps to increase the resting metabolism (and hence calorie burning) giving more benefit for time spent in the gym.

The best exercises for burning fat are therefore a combination of high intensity and medium intensity cardiovascular work (running, cycling, swimming etc) and some muscle building resistance work. This combination burns the most calories overall by combining a high expenditure of energy during exercise and keeping the metabolism as high as possible after the exercise sessions have finished. Variety may be the spice of life but it's also the key to gaining the maximum health and fat burning benefits from the available exercise time.

Get a free report on burning fat from one of the top experts at www.erunningweightloss.com/fat-burning-report.
©Copyright 2012 Rob Knowles

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Quick Guide To The Right Food For Weight Loss

By Nea Brown

Log onto the internet and you will instantly be hit by offers and hyperbole about the latest miracle fat burning ingredient and the best food for weight loss. Some of this is great, informative stuff but quite a bit is very much not. Often times it will come from an untrustworthy source with a commercial angle to pursue.

Best then to stick to facts and figures regarding the foods which will bring down your weight and this guide can help. Here presented are some of the most useful foods for tipping the scales in your favor. It is going to be up to you how you try to build your diet around them but adding them to your regular food intake is always advisable for slimmers.

The protein packed egg is a good starting point. A plate of scrambled eggs before you get to work in the morning will give you much more and longer lasting energy then a pile of toast or a cream cheese bagel. As well as stopping you from snacking pre-lunch it will add far less inches to your waist line.

Green tea is another excellent choice for those looking to shed the pounds. Not only does the complex mixture of antioxidants in it speed up your metabolism, thus letting it convert food to energy much faster, but it also helps lower cholesterol. Next time you take a coffee break, consider fixing yourself a green tea instead.

Sandwiches are another enemy should you be planning to slim down. Replacing your lunchtime sandwich with a simple fresh soup is one definite step towards a flatter belly. A nice fresh soup will also be filled with vitamins which will do plenty of favors to your body.

Sugar is the other enemy when you're trying to lower the number on the scales or, perhaps that should be, unnecessary sugar. Its easy to get into the habit of sweetening things, particularly small snacks throughout the day but this wreaks havoc with your body's ability to burn off the calories. Replacing it with cinnamon is a healthy choice to make here. Cinnamon controls the insulin spike that you get after finishing a main meal and is absolutely delicious to boot.

Though there is no argument that nuts are fattening, they are still great for getting slim. If you regularly snack on chips or cookies between meals, switching to nuts will help lower your weight. Nuts are far less fattening than most other snack foods.

At the center of any conversation about fat burning food is fruit. Adding more fruit to your diet is always sage advice, for your mood, for your digestive system and for your waistline. The best of all for purely weight loss purposes are probably pears. They have plenty of fiber and can fill you up for a long time. Apples and grapefruit are also well worth eating.

All of the weight loss in the world however does not make up for a healthy diet. When eating food for weight loss don't end up cutting out the food you need for health and energy as well. Stay healthy and balanced while bringing down the scales.

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Wow, are you still struggling to lose weight? Find out what others already know...like what's the best food for weight loss. Learn the secret to Natural Weight Loss!

How Learning The History Of Professional Wrestling Can Help You

By Ethel Harris

Learning about the history of professional wrestling can help you in your dream of becoming a wrestler. There are vignettes of valuable wisdom that you can get out from reading them. Find books that narrates the historical background of the game.

There are many places in which you can find these books. First, you can check with your local public library. Local libraries can be a haven of many public information. You will come across clippings of old wrestlers before. Some of them legendary.

You can make them your inspiration as you try to grow in the profession. Their stories should be inspiring enough to encourage you more to practice and learn the ins and outs of the business. Also, you will learn about their strong suits and weak points.

So that when the materials are not available, you will not waste your time in going there for nothing. But definitely, these materials are available. The contribution of the game or the sport to the community is already acknowledge and accepted by society.

Check from among your friends who also love the game. Enthusiasts of this game collects books, magazines, wrestler paraphernalias and other collector's item. You can check their collection for some reading materials that would be helpful to you in setting out for your goals.

You will develop respect for your dream and that is to become a good and well respected wrestler. Make a mental note of the friends and family members who are fond of the game. They may have memorabilia that they have collected over the years.

It may include some books, magazines and other reading materials. You can borrow these materials. Check with friends and family if they have materials that you can borrow which will be helpful in developing your skills as a wrestler. Or, you currently have formal lessons in how to become a wrestler, you may check with your trainer. Ask him if he knows a book about relating its historical background. In fact, your trainer may know a bit of history about the game.

Ask him a few questions and you might surprise yourself how much he knows the game. He might be able to trundle out a few names of legendary wrestlers. Those who are considered the heroes in the game. He might be able to narrate the story for you. Stories of legendary heroes of the game can be good inspirations for you. Their stories can inspire you to do good your training. It can make you incorporate the discipline that they have in themselves as far as the game goes.

When you order online, the history of professional wrestling book that you ordered is usually delivered by mail. Unless of course if you ordered an electronic book. They are channeled through a logistics company like FedEx for example. Check also if the online bookstore has a reliable online payment system. You do not want to enter your credit card details into a payment system that are not strong enough to withstand hacks from online hackers. Hackers hack into the system and steal your financial information.

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Tips On Choosing The Best Weight Loss Program

By Muriel Noel

Today, many people are struggling with excess weight and are constantly seeking for an excellent program to help them shed off the extra pounds. Before picking a certain plan, it is advisable to talk to your doctor and find out the health risks it subjects you to. Health experts will tell you that the best way to get rid of the extra pounds is by reducing calories intake, staying physically fit and eating a balanced diet. When in search of a good weight loss program Orlando residents should follow these tips.

Choose a safe plan. Never starve yourself in order to get the desired size. If a certain plan recommends that you eat very few calories, it should be avoided as it is likely to starve you. With such a plan, you will gain more pounds once you stop starving yourself.

Choose a plan that allows you to shed off the extra calories naturally and permanently. Some people, especially ladies will want to get rid of the excess pounds in a very short time. However, programs which encourage this should be avoided as this is unhealthy and it will hurt your body.

The plan should be simple to follow. Plans that are complicated to follow should be avoided since they might need you to take some monotonous diets. To get satisfactory results you should choose programs that are easy to adhere to.

Before signing up for any plan, you should ensure that you have sufficient information about the staff members training, credentials and experience. Determine what risks you are exposed to by using a certain product. You should also establish the overall costs of a certain plan.

For a successful Weight Loss Program Orlando residents should make certain that what they choose instructs them on increasing activity, improving self esteem and healthy eating. Programs with immediate results should be avoided since they are unhealthy in most cases. With a safe and healthy plan, you will gradually get rid of the excess pounds.

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There is a lot more helpful information about Tips On Choosing The Best Weight Loss Program at our website.

Lab Studies on the Raspberry Ketone Remedy

By Alice Moss

The lab name for raspberry ketone is 4- ( 4-Hydroxyphenyl ) -Butan-2-one. In 2004 a ten week study was conducted on raspberry ketones in Japan using laboratory mice which, amazingly, have in common with humans a good part of the DNA. In this study the usefulness of raspberry ketones was proved under all sorts of eating regimes. Since then, randomized double-blind trials have also been conducted on humans.

Red Raspberries are loaded in antioxidants but are also an excellent source of Vitamin C which is an elemental nutrient for the body. They're also rich in Quercetin and gallic acid which are well known for avoiding cancer and for fighting heart and cardio sicknesses. The ellagic acid contained in these compounds has in turn anti inflammatory properties.

Latterly there's been an increasing interest for the oil acquired from raspberry seeds. It is rich in omega-3 fatty acid and vitamin E and even has a sun protecting factor SPF 24-50.

The U.S. Food and Drug administration has labelled this supplement as "generally recognised as safe" - GRAS. It takes 1 kilogram of fresh raspberries to provide 1-4mg of ketone extract. Since the yield is so low, it's one of the most expensive natural supplements on the market. It is also made through a process called aldol-catalytic hydrogenation, synthesizing chemical intermediates and so it is less costly.

A study on Cancer carried out by the Ehime University showed that raspberry ketones may play a very important part in surviving breast cancer patients. The compound will not cure cancer by itself but will certainly improve a woman's likelihood of surviving, following the treatment. It's efficiency doubles if it is additioned with green tea and acai berry.

The anti-inflammatory properties of anti oxidising agents are quite well known and people taking the raspberry ketone supplement declared that they were amazingly feeling solace from agony and tenderness in muscles, joints and spine.

This said, any person affirming that a tablet can just make you lose pounds without you changing your daily habits and dieting habits should not be regarded seriously. No such pill exists because nothing on the market can reduce your calorie consumption. You should be eating normally, without doing an extreme weight management diet which can only slow down your constitution, and you should be doing frequent exercise. Even going for walks or dancing in your lounge is fine. If you are doing these things the raspberry ketones can seriously change your physique.

A lot of toxins are held in subcutaneous fat and so it is vital while losing kilos to drink at least 2 liters of water a day and avoid overdoing it with anything that will stress the liver. Bad quality food and more than moderate alcohol usage can be heavy on the liver since it is working overtime to clean the body of all of the toxins being released during your fat-consuming cycle. If the final goal is to find perfect health as well as beauty than it is actually crucial to look after your liver while taking the supplement.

Differing body types have differing metabolic activity. You have got your ectomorphs, your mesomorphs and your endomorphs. The endomorphs are the ones with naturally slower metabolism and that put on a little bit of weight simply. The ectomorphs are those that stay thin regardless of what they eat. The raspberry ketone supplement will make your constitution act like an ectomorph irrespective of which your constitutional type is.

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Raspberry Ketones spurs the thyroid to secrete certain hormones to regulate body fat. The thyroid is the primary gland concerned in the body's metabolic processes. It is however a very fragile gland and should be "handled with care". If your first aim is to find a product that is safe, then you're welcome to follow this link Raspberryketonesupplements.co.

Increasing Your Muscle Mass With 5 Simple Steps

By Russ Howe

If you are confused as to how to build muscle in the gym, today's post is specifically for you. Seriously, drop everything and read these tips. Because alongside how to lose weight effectively, this is undoubtedly the number one topic we're quizzed on at the gym by customers.

The basics work best when it comes to building lean tissue and keeping it. Today we're going to be laying down the foundations of a solid size and strength plan for you to follow.

1) Change Your Diet To Gain Size And Strength.

2) Understand Supplements Before Using Them.

3) Tailor Your Workouts.

4) Don't Forget To Rest Up.

5) Get Enough Sleep.

The five rules are very basic and, strangely, very easily overlooked in favor of needlessly more complicated techniques. Simply put, these are proven to work and have stood the test of time on the gym floor. Rule number one is about diet. That's right, you still need to diet if your goal is adding size and strength.

You're trying to build a physique the right way, after all, and there are two ways to get bigger we all know that.

Watch the video incorporated into today's post to learn how to sort out your diet. The simple system shown is proven to work.

Rule number two is about knowing your supplements. Too often, people are all too quick to take a product without truly knowing what they're actually putting into their body, what it's supposed to be doing for them or why they even need it.

When it comes to bodybuilding supplements it pays to stick to the proven basics. Creatine and whey protein, for example, are both proven and side effect free. Get the rest of your nutrients from your diet, don't over rely on pills and potions.

Tip three is about your time in the gym. If you want to get bigger, you need to train bigger. That doesn't necessarily mean longer, either. Stick to the hardcore basic exercises such as Deadlifts and Pull Ups. These multi-joint exercises are spectacular for building up strength and size.

You also need to take days off from training to maximize your gains. Rest up to size up, that's our motto. There is no point in training every single day and not letting your body to recover.

The same goes for sleep. Too few of us get anywhere near enough and as a result we unknowingly deprive ourselves of results. Growth hormone is released while you sleep, so this is an important time. Pack in eight hours each night and you have this base covered.

If anybody reading this also read our five step guide on how to lose weight fast and safely you'll notice that it was just as simple and easy to follow. Because despite all the hype and confusion surrounding how to build muscle the basics are still as good as it gets.

About the Author:

Publisher: Russ Howe PTI is the UK's most followed fitness instructor who teaches people how to build muscle and how to lose weight. Check out his free guide next to enhance your results in the gym.

Ten Good Tips to Lose Weight

Below you find a few tips that can help you in your quest to lose weight. They will not magically make you reach your goals but can help you on your way if you are determined and work hard to lose weight

1. Make small goals. It is easy to dream about a slender body and make that your goal. This goal does however often end in disappointment. It is better to make many small goals on the way. This way it is easier to reach your goals and you feel that you are making progress which makes it easier to stick to a diet.

2. Avoid junk food: Avoid eating fast food and other junk food. It's fattening and doesn't help you lose weight. If you absolutely must eat fast food, give yourself one meal a week when you are allowed to eat fast/junk food.

3. Avoid fried food: Don't eat fried food but rather grill or boil your food. Avoid using extra fat. .

4. Eat Breakfast: Eating breakfast helps getting the metabolism started. You are also less likely to snack if you eat a good breakfast. .

5. Eat fish and chicken: fish and chicken is low on fat and can make an excellent weight loss diet. Avoid fat fishes. A good cheap weight loss fish is Tilapia. .

6. Start drinking water: Soda and juice contains a lot of calories. Drink water and safe a lot calories. .

7. Start taking walks: Walking one or two times a day isn't to hard but can help you lose weight faster. All other forms of physical activities are also good. .

8. Eat often: eating many well planned low calorie meals a day helps you keep from snacking and make you feel less hungry. .

9. Don't expect dream results: There are many diets that promises fast results but permanent weight loss takes hard work and dedication. .

10. Eat fewer carbs: Eat less pasta and bread. Reducing your carb intake is often one of the best methods of losing weight.

A bonus tip can be to get a dog. A dog need to be walked and will help to get you more active. Never get a dog if you don't have the time or will to care for it.

Tilapia is very good weight loss food. Visit our site to find more Tilapia recipe Article provided by William Berg

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Slimming Diet - 5 Easy Tips to Lose Weight Fast

No matter the type of slimming diet you choose, the most important thins is to observe the rules and guidelines of the slimming program. There are plenty of choices out there and almost all of those slimming diet programs have their own guiding principles that governs the way the program is executed which would result in the much coveted weight loss. However, if you choose to use a DIY program, which you need to apply your own rules to lose weight, here are eight handy tips you can use right away which would lead to the weight loss you want.

Tip#1: Get Rid of the Bad Carbohydrates.
Most carbohydrate foods are high in Glycemic index and cause you to gain weight if you eat them in excess. Carbohydrates are quickly turned into sugar and absorbed into the blood stream. Escalating blood sugar levels are then transformed into stored fat in the body. As soon as the sugar level; dips, your body would get into a state where it craves or even more sugar to compensate for the lost ones. This is the reason why you need to have chocolates each hour if you have been guilty of splurging on some the past hour or so.
The first step is to remove the bad carbohydrates right away. Replace all processed foods with healthy carbohydrates such as whole grains and cereals.

Tip#2: Journal
It is important to keep a journal so you know how much weight you did manage to lose with the specific diet you followed. A journal would also help keep you motivated and right on track so it is easier to it something if you can see the actual target. You can write all of the things you do and the results you are getting if you have a weight loss journal.
Tip #3: Eat
Don't ever starve yourself If you are trying to lose weight This is a very counter productive approach as this would only cause your body to get into a panic state and cling on to the stored fats even more tightly. It would learn to slowdown on its natural fat burning mechanism and cause even more difficult weight loss.

Tip#4: Zero Junk Food
Do not eat any kind of junk food if you are trying to lose weight. Most of the junk food we have today is made from carbohydrates with almost zero nutrition in it. Try to replace this with healthy fruits and vegetables of your choice.

Tip#5: Spread the Meals
Instead of eating two huge meals in a day, try to spread it out over five or six meals during the course of the day. Constantly eating puts body into a state where it is in a high Thermogenic state or the state of turning fat for energy. By keeping the natural fat burning metabolism healthy and running high, there is less chance of developing excess labs around the important areas if the food is burnt away for energy.
Follow these tips we share and you find it easier to lose weight and get into shape.

This is not the only great advice that Idiot Diet has to offer take a look at Idiot Diet to find more great weight loss tips and get "7 Secrets Of Permanent Fat Loss And Fitness" eBook completely FREE!

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Slimming Diet - The Best Method For Losing Needless Kilograms

Obesity is one of the most popular illnesses in the whole world. A lot of people are suffering from it. In most cases these are people from rich countries where fast foods are popular. In such areas people are living in stress and they do not have time even for eating. They are choosing to eat unhealthy fast food. Eating habits are one of the main reasons that causes dangerous obesity. In this situation it is good to change eating habits by using good slimming diet.

A lot of people are deciding to lose some weight for example after family barbecue. For a lot of people slimming diet is the best method to lose a lot of needless kilograms and to defeat cellulite. It is a good idea, but people should remember that every organism is different and needs different type of diet.
Most of popular slimming diets are producing good results, because they are decreasing the amount of ingested calories. Of course the most popular diets are different. They have got different allowed and not allowed ingredients and their amounts are also different. In most cases basic diet is connected with low calorie products which are important for weight loss process and they are for example fruit, vegetables,

beans, nuts herbal teas and large amounts of water. A lot of popular diets are not allowing to eat products with a lot of calories such as wheat, dairy products, meat, eggs, coffee, alcohol, sugar and processed food.
A lot of experts think that our organisms are not able to get rid of toxins without drastic diets. There are many positive aspects of using such slimming methods. They are a good motivation to: consume a lot of vegetables and fruits, drink a lot of water. They do not allow for eating in hurry and they also do not allow to drink alcohol and caffeine (they are very unhealthy and they are causing obesity). Strict diet can be a factor that is a good motivation to change eating habits into very healthy. Of course long and strict diets can make organism weak, because it will need some elements which are not allowed in diet. In this situation it is very important to consult with dietitian.

In a long period of time strict slimming diets can cause alimentary shortages. In this situation people will try to satiate such shortages. It is important to change eating habits before trying a new diet. For example it is good to decrease consumption of confectioneries and to avoid snacks. After a few weeks we can start more diversified healthy eating plan and we will be available to use popular slimming diets.
It is also a very clever idea to use other slimming methods that can be a great addition to diets. For example moving and physical exercises can help to become more healthy and to keep fit. Using this method as an addition to diet can produce very good results and people will see positive effects.

Paul specializes in writing articles about weight reduction, diet programs or fitness. But he is not interested only in that. You can also check out his latest website on large floor vases which reviews and lists the best and modern extra large ceramic floor vases and similar goods which will make your indoors beautiful.

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Nutrient Timing for Sports

Performance nutrition is a profession that has come to the forefront of elite sports performance over the past 5 years. Many organisations such as The English Institute of Sport, Premiership football clubs, England Rugby and the Lawn Tennis Association now have nutritionists on staff and these expert nutritionists undoubtedly help athletes improve their performance and recovery. However at amateur levels of sport there remains many misconceptions about performance nutrition. Some of these include carbohydrate loading for sports, getting carbs from jelly beans, jaffa cakes, pasta and potatoes and that fat makes you fat and should be avoided.

Having worked with many top athletes I am still amazed how many athletes eat a poor diet and either rely of sports supplements and sports drinks to get them through their events or just have a really poor understanding of how important nutrition is. I have also found that with a little bit of education this can be turned around and athletes feel and perform a lot better.

General nutrition advice
These are some of the common mistakes I find athletes making.

• Not eating breakfast. This really upsets your hormone and energy balance and can lead to excess body fat accumulation.


• Carbohydrate loading. This is not necessary for events under 90-100 minutes, however it is advisable for events longer than this such as 10k, triathlon and marathons.


• Eating / drinking too much carbohydrates on a daily basis. Carb intake of between 7-8g and 10-12g of CHO / kg BW / day are only necessary for ultra long events such as marathons, triathlons etc... Otherwise I have found that athletes get excess body fat which has many associated negative effects on performance.


• Consuming too little protein. Protein recommendations are generally too low, whether they are for the general population or athletes. Eat between 1-2g of protein /kg BW / day.


• Avoiding fats because fats re unhealthy and make you fat. This is nonsense. Essential fats are required in the diet.


• Not eating enough fruit and vegetables and relying on foods such as rice, pasta, potatoes and beans for nutrition. A diet rich in antioxidants, vitamins and minerals is essential for an athlete - so eat lots of fruit and vegetables.

Eating before, during and after your event is extremely important to provide fuel for performance and recovery. The advice given on event day can be subdivided into pre, during and post event nutrition. The post event recommendations and further divided into windows of opportunity of 0-30 minutes, 30 minutes-4 hours and 2-4 hours post event.
Pre-exercise:
Aims of the pre training/ event period are:

• Eat sensibly and continue to restock muscle glycogen if it's been severely depleted from a prior training session - this includes eating fruits and vegetables and a little whole grain rice or quinoa along with some protein and fats in the pre-event meal.


• Eat to boost acetylcholine and dopamine and get plenty of B vitamins, minerals and antioxidants that are needed for energy pathways and to convert nutrients into neurotransmitters. Ideal pre-event foods therefore include meat, poultry, cold water fish, eggs, nuts and seeds, green leafy vegetables, berries, fruits, oats, avocado and brown rice.


• Hydrate well - drink as much water as tolerable, water and low sugar sports drinks (10g glucose per 500ml) only.


• Prevent hunger - so eat breakfast or lunch and stabilise blood sugar.


• Provide the body with host of antioxidants that will protect your body from the free radicals generated during the event.


• Ten minutes before training / playing consume 20g of BCAA with a low sugar carbohydrate sports drink. This helps protect your muscles from damage during the event.

During exercise:
Maintain hydration at all costs. Consume 30-60g of glucose per hour of exercise with water and electrolytes. It should be at about 15-20ºC for rapid absorption.
Post exercise:
Aims of the post training/ game period are:

• Replace water and electrolytes (1.5 litres of water per kg of BW lost)


• Restore muscle and liver glycogen (this is highest in the first hour post exercise), so use liquid then solid meals containing protein and carbohydrate.


• Consume 1-1.2g CHO/kg BW per hour for up to 4 hours - e.g. 80kg athlete would consume 80-90g CHO per hour to restock muscle glycogen.


• In this period use higher GL carbs such as fruit, dried fruit, whole grains and sports drinks.


• Provide good quality proteins for protein synthesis and repairing muscle.

0-30 minutes-
Re-hydrate and replace lost electrolytes.
A 4:1 carbohydrate / protein solution should be consumed to restore muscle glycogen and amino acids immediately post exercise. Liquid meals work best for glycogen re-synthesis and adding protein / 2-20g BCAA's to the liquid carbohydrate solution will markedly increase the glycogen content of muscle. Consuming glutamine following exercise can also accelerate muscle glycogen re-synthesis.

20 minutes - 2 hours -
Continue to re-hydrate and replace lost electrolytes and carbohydrates. In this time eat a solid meal. Continue to take in higher GL carbohydrate, however, limit the use of grains in the post workout window as they do provide carbohydrate, but they are nutritionally useless, and inferior in calories, micronutrients, antioxidants and fibre compared to fruits and vegetables. They also contain gluten that may cause food intolerance and slow down thinking and reaction times. Continued consumption of protein (25-30g) will provide valuable BCAA's that are an important regulator of protein synthesis through reducing protein degradation in humans. Consume fish and fish oils on a daily basis to match the ratio of omega 3 to omega 6 fatty acids will help to reduce inflammation.

2 - 4 hours post -
Continue to re-hydrate and replace lost electrolytes and carbs. If hungry snack again with higher GL carbohydrate, protein and essential fats such as fruit and nuts.
By using these recommendations you will break through the myths and hype about sports nutrition and be doing yourself and your performance a huge favour.

Steve Hines is an expert sports nutritionist who runs the popular website sports nutritionist London specialising in nutrition and exercise for elite performance. If you found this article useful and want to know about how you can improve your sports performance visit http://www.sportsnutritionistlondon.com

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5 Easy Tips to Eat More Vegetables

Vegetables are an essential part of a healthy diet, regardless of whether you're trying to lose weight, build muscle, or just generally feel better. They're packed with vitamins, minerals, and other micronutrients, they fill you up, their high fiber content helps regulate your digestive system... but let's face it, they aren't always what comes to mind when you get hit with some hunger pangs or a mid afternoon snack-attack. For some people, the thought of having to eat their vegetables can be downright stomach turning!

Does this look familiar? Colorless broccoli steamed to the point of becoming a soggy, flavorless, textural nightmare? Without some Cheeze Whiz to mask the whole mess, that stuff is pretty hard to get down... SO DON'T EAT IT! Your mom isn't standing over you threatening to withhold desert, so why subject yourself to that? Instead, here are some tips for working vegetables in to your diet in ways that you might actually enjoy instead of merely tolerating:

1. Shopping local = shopping fresh
Produce freshness plays a huge factor in taste and nutrient content. Seek out local farm stands or farmer's markets and get your hands on some truly fresh produce; you'll be surprised by how much better the stuff tastes! If it's out of the harvest season where you live, it's definitely worth paying a little bit extra to get your produce from a higher end grocer to get the best quality produce available. Also, learn how to identify when a piece of produce is fresh or not (hint: they should be vibrantly colored and blemish free.)

2. Pre cut your haul
So, you got some good lookin' veggies, but just like that treadmill that's gathering dust in your garage, they won't do you any good if you don't do something with them! You should get in the habit of purchasing some vegetables that can be eaten with no prep at all (carrot sticks, snap peas,) but take the time when you get home from shopping to prep all your other vegetables. Cut your peppers into snack size strips, chop your kale, dice your onions, and store them all in plastic bags or Tupperware containers. That way, you don't need to worry about getting out the cutting board and knives every time you're cooking a meal - you just need to open the fridge and grab what you need!
All chopped n ready!

3. High heat turns veggies into candy!
OK, I exaggerate a bit, but bear with me. For some reason people trying to lose weight assume they need to steam their vegetables. Now, there's nothing wrong with steaming veggies if that's how you like 'em, but they often end up overcooked and flavorless. So, why settle for the bland when you could utilize the culinary magic that is caramelization by roasting or grilling them instead? By hitting your vegetables with high enough heat, the natural sugars undergo a chemical reaction that brings out the sweetness and adds a rich nutty flavor. It also creates a much better texture than steaming.
So, instead of sticking your vegetables in the microwave, coat them with a little bit of melted coconut oil and put 'em in the oven at 425-450 for 10-15 minutes or toss them in olive oil and throw them on a hot grill, cook until tender, season with a bit of salt and pepper, and enjoy. Some of my favorites are roasted carrot sticks (they get SUPER sweet,) grilled asparagus, roasted green beans, and roasted brussel sprouts (yeah... really... don't knock it till you try it!) It may take a little bit more effort and attention than using the microwave, but the payoff is well worth it, I promise!

4. Can't face vegetables head on? Hide 'em!
If you're not yet at the point where you can sit down and put a heap of vegetables on your plate and eat them, you can always hide them in other foods! Throw some diced peppers and onions in an omelet, add a handful of spinach to your post-workout shake, try some cauliflower rice or cauliflower mashed potatoes, or load up a nice meaty chili with some extra tomatoes, peppers, and onions.

5. Still not getting enough veggies? Try a supplement...
While it isn't a replacement for eating vegetables, a green supplement can provide you with some of the vitamins and minerals you'll miss out on if you're not eating enough of the real deal. Especially when traveling or eating out a lot, it can be tough to eat enough vegetables, so give a green supplement a tree. Greens+ is a reputable brand I'd recommend trying out and one that I use on occasion when I know I'm not getting enough green in my life the natural way!
Well guys, I hope this helps you realize that vegetables don't need to be something you fear. Learn how to cook some delicious vegetable dishes and it'll pay off in the mirror and on the scale in time!

Kent McCann, CPT, Pn1

http://www.KentMcCannFitness.com
Kent is a certified personal trainer and nutrition coach, but he hasn't always been in amazing shape... Having grown up as a fat kid, he is in a unique position to relate to and really help those looking to lose weight so they can look and feel their best. For more information on Kent, more easy fitness and nutrition tips, or to contact him about his training services, click the link above!

Article Source: http://EzineArticles.com/?expert=Kent_A_Mccann

Article Source: http://EzineArticles.com/7391876

Before Purchasing Read This Proactol Review

By Kirsten Argon

Weight loss products are big business. The Proactol review may shed some light about why this product is a great solution for effective weight loss. Proactol is a fiber complex that is 100 percent organic without harmful side effects. Used for the reduction and maintenance of weight, Opuntia Ficus-Indica, the major ingredient, is derived from cactus found in Mexico. It is also known as Prickly Pear or Barbary Fig.

Obesity not only affects the way one looks and feels about themselves, but it can contribute to health conditions such as high blood pressure or heart problems. Some of the reasons one might have weight issues are genetics, environmental issues, age or gender, distribution of fat, emotions, imbalance of calories eaten, or a health condition. The use of diet pills is a popular option to lose weight, but some can have harmful side effects.

There are different types of natural diet pills on the market that claim to have no side effects, they include metabolism boosters, carbohydrate blockers, thermogenic calorie burners, thyroid supplements, appetite suppressants, and fat binders. Metabolism boosters speed up heat production in the body, they are not proven to work in clinical testing. Carb blockers block carbs from being absorbed. Thermogenic calorie burners raise the body's temperature to burn calories. Appetite suppressants reduce caloric intake. Thyroid supplements activate hormone production in the thyroid.

The last one on the list is fat binders, this is what Proactol is. It naturally binds the fat molecules before they are absorbed or digested and it has no side effects. The fat molecules are converted to a gel in the stomach and become too large to be absorbed so the are passed as waste through the stools. They also suppress or decrease ones appetite.

The main fiber complex, Opuntia Ficus-Indica, has been clinically proven to lower cholesterol by 10 percent and it regulates blood lipids to reduce the risk of cardiovascular incidence. And last but not least, it has been clinically proven to reduce and maintain weight loss.

Proactol binds 27 percent of dietary fats which then become indigestible. They are then naturally passed through the stool and cholesterol fats are therefore less able to be absorbed as well. Drink plenty of water with the product so as to avoid a build up of bile acids and take only the recommended dose. Cravings for fatty foods and carbs is lessened and gradual weight loss is the result with people reporting a loss of 2 to 4 pounds weekly.

While on this diet plan, eat a healthy diet ingesting less daily calories than needed. Do not take more product for greater weight loss. The product should be taken after eating with plenty of water. This is a perfect product for vegans and vegetarians.

As has been noted in this Proactol review, this is a natural product that works immediately and has no side effects. It is perfect for vegetarians and vegans. It does not work as a vasoconstrictor. It binds up to 27 percent of dietary fats, controls absorption of fat, and is an appetite suppressant. Cholesterol levels are reduced and it does not require one to skip meals. It is available online.

About the Author:

Visit this website to find a detailed rundown about the advantages of using Proactol Plus and to get your first box of this supplement, right now.

A Look At How Proactol Plus Makes You Lose Unwanted Pounds

By Kirsten Lee

Taking diet pills that work to speed up the metabolic rate can be frightening. Usually, you have to worry about side effects such as headaches, nausea, palpitation, and increased heart rate and blood pressure. But Proactol Plus is nothing like those supplements because it promotes weight loss in a completely different way.

It contains no caffeine or other substances that work as fat burners. What the product does is keep fat cells from being absorbed by your body, so there's no need to burn anything. Such effect is obtained with the help of an ingredient from Prickly Pear. The substance extracted from the cactus plant has been patented and called "NeOptunia" by the manufacturer.

NeOptunia is comprised of both non-soluble and soluble fiber. Together, they work to reduce the amount of fat the body absorbs. At the same time, they also help suppress the appetite naturally. Because the main ingredient comes from a type of plant, unfavorable side effects are kept at bay. Due to this, many find this product more appealing than rivals.

NeOptunia's non-soluble component is the one which keeps fat out of the body. In gel form, it wraps around every fat cell so that it becomes too big to be absorbed by the intestinal walls. These enclosed fat cells are eventually eliminated from the body in a natural process. The rest of the nutrients in food are still assimilated because only fat cells are targeted.

In contrast, the soluble component of NeOptunia helps in suppressing the appetite naturally. It decelerates the movement of food particles along the digestive tract so the individual won't feel hungry as often as usual. Also, the release of sugar into the bloodstream can be effectively regulated. Losing weight involves lesser intake and more expenditure of calories.

According to studies done, up to 27% of fat in the food you eat can be bound and kept from being assimilated. There is no recommended dosage around. This means the intake will depend on how fatty your meal is. It is said to be safe for adults, especially knowing that it can also help normalize the level of LDL cholesterol (the bad kind) in the body.

Proactol Plus is recommendable for people who don't like to resort to chemicals that can produce unfavorable side effects. It reduces the amount of fat absorbed by the body, as well as naturally suppresses the appetite. However, when planning on using supplements, it's always a good idea to tell your physician about it especially if you are taking prescription drugs.

About the Author:

Hop on over to this site to get a full guideline about the benefits of using Proactol Plus and to snatch up your next supplies of this supplement now.

Which life-style to undertake whenever you are consuming Raspberry Ketones

By Kara Lindsay

When it comes to dieting all you appear to find online are promises of miracle cures in a bottle that will make you lose weight without dieting or doing exercise and without having side-effects. Now naturally everyone knows this isn't possible! In this post we debate how raspberry ketones will help you shed the pounds if you're having a good way of life. This does not mean dieting in fact it implies adopting a life-long healthy nutritive regime and exercise programme which you find enjoyable.

It is vital to realise that food isn't just nourishment, its about 50% of your daily enjoyment if not more! Fad diets that tell you to eat half a grapefruit in the morning do not realize that you're going to be depressed inside a week and after 10 days you may give up feeling like a total failure. You aren't the failure, that diet is! You need to absolutely remove the idea of "low calorie diet" from your head and start thinking in terms of a "lifelong nutritive plan".

Any sensible diet should be comprised of the following, Breakfast, mid-morning and mid-afternoon snack : fresh fruit or fruit shake with cow milk, yogurt, soya or rice milk, nuts and rolled oats. Lunch and supper : brown organic rice or other whole-wheat organic cereal, raw and cooked veg and a tiny piece of protein. Food should be grilled, boiled or baked and the only fat used should be extra virgin olive oil to add raw to your cooked food.

The daily exercise regime should be something pleasurable and not something exhausting. If you have started on some new regime and given up you should try to work out what was making it tough ; was it too exhausting? Was it difficult to get to? Was it uninteresting? The perfect exercise should be something that you truly anticipate doing, whether it be going for brisk morning walks in the park, working out to Zumba tapes in your lounge or beginning karate lessons.

Also you have to analyze why you resort to comfort foods or binging. What are you unhappy about in your life? What mechanisms start up in your consciousness when you are at a party and you just can't stop yourself from taking 3rd and fourth helpings? Observe your habits without judging. Give yourself permission to eat at social events but ensure you have eaten no other carbs in that day and the next day as well. Try to replace comforting habits, like eating chocolate in front of the TV, with other comforting habits that are not unhealthy, like going for a periodic massage.

Once you have adopted healthy lifetime habits in these areas : eating, exercise and pleasure, you can take the rasberry ketones to rocket yourself into a new body. Permitting yourself to take something which will massively raise your weight control capacity is the most welcome present you can probably give yourself and it'll aid you in staying centered.

The concealed key to the efficiency of the raspberry ketones is that they control your body's natural adiponectin levels. Adiponectin is a stimulating compound that controls the fat breakdown in your body. Lab studies on mice have proved the technique through which a raised level of adiponectin impedes fat buildup in the body and boosts energy levels as well.

Some other natural products can be added to the ketones which may improve their efficiency. Watch out for supplements that include Mango, Acai, Vinegar, Grapefruit, Green Tea or Caffeine. Each one of those extracts has properties which will tailor to your specific wants.

About the Author:

On our internet site Raspberry Ketone Reviews we have reviewed the top selling raspberry ketone supplements that are quality products. Sadly there are a lot of products on the market that are full of fillers and will make you lose money and time, as well as trust in the extract itself.

Taking Walks Is A Great Way To Start Getting Healthy

By Jason Cooper

You can find a good number of individuals in the world which need to drop a couple pounds. Needless to say due to people's jobs and their stressful life simply finding the time to care for themselves is difficult. Yet there are basic steps you can take to begin getting back in shape with just a little bit of free time on your hands.

Something you might want to try will be to take a stroll after dinner. Needless to say if you take walks after dinner you will end up burning off the actual calories from your supper along with toning up a bit.

The evening stroll is only the beginning of starting an exercise routine. Lots of people have a dog and they only let the dog in to the yard a few times every day. Although your dog might love the backyard, it would also be nice to take him for a walk when you get the chance. This can be a fantastic way to spend more time with your dog and also to burn off those extra calories.

For people who have a desk job, try getting up from your workplace every single hour and walk around the floor. If you've got the option, to go outside in order to walk around the building during your breaks. Not only will you receive a little bit of physical exercise but it will help make your day pass by a little quicker because your not just sitting at your desk.

Use your imagination and visualize new and different ways to take walks. If you have to run out to the local shop for a loaf of bread consider walking as an alternative to driving. It doesn't mean that you should drive even if the store is a couple of blocks away, if you have the time walk.

The actual burning off of weight and extra calories can be one more thing that walking can do for you. By walking as much as you can you also end up tightening up your legs.

Yet another thing you will realize once you have been walking for a while is that you could be sleeping better at night. Furthermore the fact that you are going to have even more energy every day really makes these walks worthwhile. While these kinds of walks have numerous advantages, the more you are doing the better you are going to feel. As soon as your up to a mile every day start incorporating a little more distance each week until your up to 2 miles.

Once you start feeling and sleeping better from these walks you may want to start eating healthier also. You're able to do almost everything a little bit at a time until you arrive at where you want to be.

Starving yourself is definitely not the answer to your issues, and neither is working out for 3 or 4 hours every single day. Simply by doing everything a small amount at a time and by beginning by just taking short walks you will achieve your goals. Begin walking after which add other little things in every week or so, and you'll attain your fitness goals.

About the Author:

To Read more information about walking, health, and the beachbody scam review you may want to do more research on our blog.

Usefull Facts On Losing weight fast

By Jason Talboti

If you decide to conduct a search today on how to lose weight, you will definitely get all kinds of recommendations. Some of these are factual while others are not. If you end up with suggestions that do not work, you will certainly end up getting frustrated extremely quickly. One method to understand that the points offered will not work is if they ensure that you can lose the weight without needing to do almost anything.

Amongst the means that you will certainly drop the additional pounds is by exercising. This is vital no matter which additional weight loss methods you select. Weight loss attained with exercising is healthy and in most cases can be long-term. To this effect, you ought to work out consistently so as to get to your target weight.

Apart from training, you must see your diet. Working out for hrs then eating snack food is not wise. If you want to know how to lose 20 pounds efficiently, you need to figure out the best dinner deals. You ought to cut down on your gram calorie consumption and also lessen the quantity of non-essential fats in your body. Try and ingest excellent healthy meals such as vegetables which are non-fattening.

You even have to eat foods that will not increase water retention and subsequently add to your weight. For instance white bread and rice ordinarily have high calories and water. If you want to drop the 10 pounds, you really should be consuming brown rice and bread as an alternative.

Water weight can be combated by guaranteing that you consume a whole lot of glasses of water every day. Although professionals recommend that you need 8 glasses of water daily, you can consume even up to 10 so as to slim down successfully. Virtually any write-up on how to lose weight that professes that consuming a whole lot of water is bad is spreading falsehood since this is not the case.

Food portions are incredibly vital to anybody seeking to lose any amount of weight. You have to be very conscious about the volume of foods that you ingest. Most folks eat a right diet but still end up eating way too much yet ingesting too much. Nonetheless, you have to ensure that you eat just exactly what is enough for you. You can do this by ingesting five small dinners per day instead of 3 large ones.

If you try and apply all these points on how to lose 5 pounds, you are very likely to experience success in your quest. You will certainly observe that the pounds will be lost off effectively. Nonetheless, if you are not thorough, you might experience failure.

There are many people that have certainly tried all these points and still failed. As impressive as this may be, there is a major reason to this failure. The reason is absence of tenacity. To learn how to burn fat feed the muscle will certainly take sacrifice on your part. You have to be willing to give up some of your favorite foods that perhaps frustrating your efforts. The alterations that you have to make might not appear comfy but they will definitely be gratifying in the long run.

About the Author:

Pamela from Nanaimo is committed in taking the secret from burning fat and bringing the excellent information to you. Identify much more on the subject of Http://www.burning-the-fat.com/burn-the-fat-feed-the-muscle-review.

How Many Calories Should You Eat A Day?

Most people that start exercising have the main goal of losing weight, that should not come as a surprise for anyone because like most of us know the human race is becoming fatter and fatter with each decade. The main reason is that junk food portions are becoming bigger and BIGGER, more jobs involve sitting in front of the computer and modern people simply do not have time to make healthy nutritious meals and therefore go for ready-to-eat convenience foods containing high levels of saturated fats, salt, or sugar, and little or no fruit, vegetables, or dietary fiber.

Eat More Often
Eating many small portion meals a day is much better than eating few large ones. The reason is that if we eat regularly our blood sugar and energy will stay relatively stable over the day and the craving for sweets decreases. Also eating many small portion meals gives your body a constant flow of nutrition in your body. Eat 5-6 small meals a day with and keep 2-3 hours between them.

Calories
To burn fat you must burn more calories than you ingest. This can be done by reducing meal portions or increasing your exercise. Well doing both is even better. To get a better picture we will have to calculate just about how many calories you need to stay in the same weight as you are already in. (Harris-Benedict equation):

Men: Basal Metabolic Rate = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)
Women: Basal Metabolic Rate = 665 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)
This is the BMR that takes place in your body, but to find out the right calories amount you have to multiply with the following:

• If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
•  

Example: A Men aged 22, weighing 80 kg and 180 cm. He works out 4 times a week (moderately active) BMR (Basal Metabolic Rate) = 66 + (13.7 x 80) + (5 x 180) - (6.8 x 22) = 1912 calories a day. BMR x 1,5 (moderately active factor) = 2869 calories a day.
Note: This is based on average numbers and leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

Weight lifting
Weight lifting exercises are crucial when it comes to burning fat and you increase your BMR by doing heavy weight with few reps. Muscles need more energy than any other tissue in your body therefore with added muscle mass the higher the BMR is. And the opposite is that BMR decreases if muscle mass decreases hence we have to lift heavier weight to prevent muscle deterioration which happens if we don't eat enough.

Alternative exercises
While lifting weight your body does not burn that many calories (a common misunderstanding), instead it raises your BMR for a considerable long period of time after each exercise. But to burn fat you have to do some alternate exercises along with weight lifting. Jogging, swimming, long hikes, cycling or just any other exercise that gets your blood pumping and makes you sweat. Do at least of 30 minutes 3-4 times a week besides your weight lifting. Another good tip is to park your car farther away from the entrance and take the stairs instead of the elevator.

Drinks
Stay away from ALL drinks that contain a high level of calories. Diet soda, coffee and tea are all right but the most important thing is to drink water, preferably 2-3 liters a day.

Protein
Each meal you have should contain proteins. Because proteins are essential parts of organisms, participate in virtually every process within cells and also have structural or mechanical functions. Worth to note that one calorie of proteins is not the same as one calorie of carbohydrates or fat. To make my self clear, lets put it this way: it takes a considerable more energy to digest protein than it takes to digest fat or carbohydrates. Hence it "lowers" the number of calories in a meal if it contains proteins. The protein should be natural, by that I mean come from the animal kingdom or from beans; chicken breast, fish, low-fat beef, turkey, eggs etc. are all a great source of natural proteins.

Carbohydrates ( Carbs )
My opinion is that we eat way too much carbs, especially fine white bread, pasta and heavily processed products like cinnamon buns and cakes. If you are trying to burn fat this is without doubt a BIG NO! Allowed carobs are ones you get from fruits and vegetables also natural ones you get form sweet potatoes and oatmeal. Just remember, if something is heavily processed you shouldn't eat it.

Fat
It's necessary to eat fat to burn fat! yeah I just said it. Read it again if you think you got it wrong the first time. Fat is very important for your body and plays many important roles in the human body and is necessary for his normal daily operation. However there are two kinds of fats, good and bad ones. You can get good fat from nuts, olive oil,fat fish, Cocos oil and avocado.

Natural Fat Burners
There are many natural substances that increase your metabolism and can aid you in your weight loss.
Among are:

• OMEGA-3 Fat Acids and Fish oil
• CLA Fat Acids
• Cayenne Pepper
• Green Tea
• Almonds

My name is David M. Freeman and I've been a health enthusiast for over 20 years. Please read my Proactol Review [http://popular-products.net/proactol-plus/] which is a natural product that I strongly recommend due to its efficiency and quality.

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The Perfect 90 Day Weight Loss Plan

If you had 90 days to lose as much weight as you possible could what would you do? Something tells me that you would probably try to run every day for 90 days. This is the mentality that most people have when it comes to losing weight. In high school I had a coach that would run with the baseball team everyday. That coach was a chubby guy and could out run even the healthiest kid. Throughout the course of training season that coach did not lose any weight. When it comes to losing weight there are a lot of things to consider other than just running.

For your 90 day plan you want to focus on three things. You need to have a cardio workout, strength training workout, and a healthy diet. In order for this to work you need to have a strict attitude.
Your cardio sessions have to be intervals. Intervals target your belly and they keep your metabolism up all day long. The best way to do interval sessions is on a treadmill because you have the ability to monitor your speed and time. For a complete interval workout you must do at least six intervals and do not forget to add a warm-up and cool down. For your strength training you want to do super-set workouts because they are fast and easy to do. You can complete a whole super-set workout in 20 minutes. The best way to set up your sets is by pairing up lower body exercises with upper body exercises. By doing this your body will burn calories and build muscle fast.

The most important part of any workout program is the eating plan. What you eat can either give you amazing results or hinder your hard work. When choosing your food you should always get lean proteins and green vegetables such as asparagus. The healthier you eat the faster you will lose weight and the leaner you will be by the end of the 90 days.

Luis is a lifelong health and fitness expert. He has been writing articles for over a year. He recently made a new website about soldering information. If you want a butane soldering iron or a Weller soldering iron feel free to visit us.

Article Source: http://EzineArticles.com/?expert=Luis_Eduardo

Lose Weight In 90 Days With This Guide

Regardless of what everyone tells you it is completely likely for you to lose weight in 90 days. If you make the right changes necessary such as your diet and implement some of workouts you can generate any number of goals within 90 days. Even though it sounds basic enough, the biggest thing needed out of you is a mindset change. You're going to wish to be willing to alternate the way you have been existing if you want to have success with your 90 day goals.

The very first thing you would want to alternate are your nutrition habits. If you have been consuming fast food or any kind of junk food, cut that out immediately. This includes soda. begin drinking lots of water while eating fruits & vegetables along with lean protein. Your protein could consist of eggs, milk, lean animal meat such as chicken, yogurt, almonds or even a well-being meal substitute shake. You should additionally figure out your meals in a head of time so that you do not end up in a situation where you are consuming food which you ought to never be consuming.

Getting into a good workout routine will additionally be important. This would help boost your metabolism because of your increased activity as well as increase your muscle strength. Although a pound of muscle and a pound of fat will weigh the same, the muscle is a few times smaller than the fat - so do not be afraid of increasing your muscle strength. In reality when you do weight training, the repairing of your muscles during non-workout times would utilize energy causing your metabolism to boost during your periods of rest.

Although you may get started this week and alternate your nutrition habits and begin working out, that does not mean you're going to lose weight in 90 days. In fact you should stick with this for the full 90 days. You cannot do any of this trying it out for 2 weeks and not seeing any results so you quit. that's absolutely ridiculous. If this is you, you cannot say that it did not work for you because that is a lie. In fact you failed this program since you did not see it to the end.

One of the best means to stay with an easy weight loss diet over the long haul would be to join in on a 90 day challenge. What a challenge does is that it has you establish a goal that you want to achieve by the end of the 90 days. A challenge is also done within a support group of individuals who could keep each other accountable and provide the emotional support to get through it. Some challenges even offer prizes if you do them by an founded business.

Regardless of whatever else in order to lose weight in 90 days you must stick to your diet and have a solid workout schedule. Following these orders and sticking with them through the 90 days should let you to generate the goals you set out for yourself in advance to lose weight.

To assist with your nutrition on a 90 day challenge you should try a healthy meal substitute shake. You need some fitness tips, this Turbulence Training review should be helpful.

Article Source: http://EzineArticles.com/?expert=Randy_Disert

How to Melt Away Your Belly Fat in 15 Days

Do you want to melt away belly fat in 15 days?
Let's admit it guys, losing belly fat is the hardest of losing weight. It seems to extremely stubborn and even working out on your abdominal daily seems to be of little help. It can make you look out of shape. Not just this, excess belly fat is associated with a lot of health problems and disorders.
However, with little more effort and proper diet you can lose excess belly fat quick and easy.

How to Melt Away Belly Fat in 15 Days

1. Watch Your Diet
This is step number one. Since your objective is to lose fat and weight, it is important to limit the intake of dietary fat. Your must resist the temptation to have greasy, fat rich and sugar rich foods. However, it is equally important to include essential fats like Omega 3 in your diet.
It is proven through research that essential fats can help your metabolism work faster. However, the key is to have them in moderation. A small serving of nuts and dry fruits like walnuts, almonds, pine nuts etc., can be great for your overall health and weight loss.

2. Do Not Skip Your Workout
It is important to work out for at least 5 days a week. One of the most important reason that you should not skip more than 2 days in between is that a regular workout makes you watch your diet closely.
Once you take a bigger break, you tend to indulge in all sort of foods. This can be a disaster for your weight loss goals.
Another benefit of course is that regular exercise keeps your metabolism working at a higher pace which helps you burn fat quickly.

3. Avoid Late Night Meals
Having a late dinner can be really bad for your weight loss program. This is because when your body gets into the sleep mode, your metabolism gets slower. Hence. all your dinner is not metabolized but is stored as fat. This again makes your belly get an overload of bulge.

4. Try a Good Fat Burner
One of the most effective ways to reduce your body fat is with the help of a fat burner. There are many so called "natural" fat burners but most of them lack any sort of evidence to support their effectiveness in reducing body fat.
Pharmacy grade fat burners can be an excellent option provided you choose a safe product. There are some fat burners that are made in FDA approved labs and can be bought over the counter without a prescription. Such a fat burner is made with enzyme boosters that not only boost your body's metabolism but also suppress your appetite and reduce food cravings.
This dual action can ensure real fast weight loss.
No wonder, such fat pills are selling like hot cakes.
Such a pill can easily help you lose up to 5 pounds within a week and it can help you get a flat belly within 15 days.

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Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting help
you stay and look younger? The answer to the first question is
no and to the second is a resounding yes. Weight lifting will
help both men and women stay fit and supple and might even help
you look younger. And, no matter what your age, you're not too
old to start.

In 1982, Dr.Walter Bortz,writing in The Journal of the American Medical Association, stated that a number of the physical
changes we undergo as we age, such as loss of muscle tone,
organ deterioration, and osteoporosis are "indistinguishable
whether caused by age or inactivity." He believed that exercise
could delay many of the diseases associated with aging, adding
"at least a portion of the changes commonly attributed to aging
are in reality caused by disuse and, as such, subject to
correction".

As we age, we lose bone density and muscle mass. We get stiff
and our joints creak. Instead of using our body, we "rest" it
even more, starting a very dangerous downward spiral. The
synovial fluid dries up, the tendons become brittle, the sinews
grow weak. It hurts to move, so we don't.

More recently Dr Henry Lodge and Chris Cowley published a new
book on this theme, "Younger Next Year: A Guide to Living Like
50 Until You're 80 and Beyond". The premise of this book is that weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they're not talking about light weights, but rather big heavy weights.

In July 1983, Terry Todd wrote in Sports Illustrated that "Anyone who has spent much time in what is sometimes called the "Iron Game" has, of course, seen weight trainers over 40 whose physiques were...surprisingly youthful. Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age...research in this area suggests that men and women of middle age
will respond to systemic progressive resistance with weights by
becoming more powerful and more flexible, with more endurance and less fat."
In 2003, the Centers for Disease Control reported that strength
training "can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:arthritis, diabetes, osteoporosis, obesity, back pain and depression."
Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

I don't agree that we need to undertake heavy weight training to see substantial benefits.
The American College of Sports Medicine strength training
guidelines say we should start with at least two days a week of
any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise.
So start off with a weight that you can lift correctly for at least 8 reps, even if it's only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during the first few tries, don't give up. Do as much as you can do. You'll be surprised at how soon you will feel like you need to add a bit more weight.

But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program - lifting weights every two or three days.
An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have the edition that came out in 1986. A newer one is now available. I have referred to it constantly over the last 19 years.

The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly.
You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training.

And you don't need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before.
If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to.

Start off slowly with light weights. Follow the diagrams in the book to make sure you're positioning your body correctly to avoid injury and obtain the best result from your workout.
After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease.
"Use it or lose it" applies to just about every part of your body. Don't "lose it" because of inactivity and disuse.

This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program.

Jean Bowler
Ms Bowler has been a ballet dancer and teacher, a gynmastics coach, and aerobics teacher and a private coach.

She has a strong interest in antiaging research.
She is the editor of Ageless Beauty, Your AntiAging Exercise Resource

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Train for the Look You Want

So the Olympics are almost upon us. While you have the chance, compare the differences between a marathon (long distance) runner's body and a sprinter's body. What do you notice? The long-distance runner is skinny, frail, kind of bony, thin and almost sickly looking. On the other hand, the sprinter has well developed muscles, and looks strong, fit, healthy.

Of the two, which one would you rather look like?
Well, this is what should determine how you develop your own training program. If you want to look like the sprinter -- and about 98 percent of people desire a sprinter's body type -- why do you spend all that time doing cardio on a treadmill while you watch CNN? In order to look and feel like a sprinter, you must train like one.

Remember, start out slowly. You're probably not a sprinter now, and if you went out and followed their regimen, tomorrow you'd be insanely sore and probably give up exercising altogether.
Let's consider, for a moment, these creatures (sprinters). They only move rapidly for about 10 to 60 seconds at most, during a single sprint. Well, that isn't very much time, if you compare it to long-distance runners, who run for three to four hours, without stopping.

So if long-distance runners are active for much longer periods of time, why do sprinters have more attractive bodies?
The reason is this: sprinters maximally contract their muscles, which requires a lot more work from their bodies than a slow, staggered, constant run. Not to mention that with the short maximal energy bursts, testosterone and growth hormones are released in greater amounts. These hormones are anabolic in nature, which means bodybuilding -- they build your body up. On the other hand, running for long durations releases cortisol, a catabolic hormone, meaning it breaks the body down. This effect is associated with muscle wasting, and over time, it is extremely bad for the body. It also is the reason for the ultra-skinny, no-muscle look of a long distance runner, versus that of anaerobic athlete like a weightlifter.

If you think about our anthropological history, we were designed to move rapidly, so we could catch our food back in the caveman days. We weren't built to run our food to death by having the animal get so tired that it just fell down and collapsed because it was exhausted from our chasing it. Well, that same design serves us today. We may not have to track, catch, and kill our food anymore, but our bodies are still meant to MOVE.

So if you want to look like a sprinter, with a lean, athletic physique, you must train like one. Limiting the aerobic exercise and incorporating an anaerobic weight-training program will cause you to look better and burn fat much more quickly. Anaerobic weight training will elicit more results, both in terms of gaining muscle and melting fat, than any other method of training.

Scott White is a certified personal trainer and nutritionist located in Scottsdale, Ariz. For more information about nutrition and fitness or for info about a consultation, call or e-mail Scott today. 480-628-1607 or swhite@personalpowertraining.net.

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The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.

Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.

From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.

There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com [http://bodybuildingadvisor.com] website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Creatine Supplements [http://www.bodybuildingadvisor.com/creatine-supplements.html] to learn more about the issues covered in this article.

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How Many Calories Should you Eat per Day to Lose Weight

How much weight you can lose is dependent on your ability to reduce the amount of calories you eat over a long period of time. It doesn't matter if you eat a little more today and a little less tomorrow. For weight loss, you need to think in terms of weeks and months rather than hours and days.
The only thing that matters is how many days you can eat less calories than you need to maintain your current weight vs how many days that you eat enough or more calories than you need to maintain your current weight.

This is how to picture eating for weight loss over a week;
Lets say you need to eat 2000 calories per day to maintain your current weight. (and lets also assume you want to be lighter than this weight)
Lets also assume you want to lose half a pound of fat this week. A half pound of fat contains about 1750 calories.

By the end of this week you would need to have eaten 1750 calories less than the amount of calories that keep you at your current bodyweight.
It doesn't matter at all how you get to this deficit. It just matters that by the end of the week you have eaten less food than you needed to stay the same weight. That's it.
The real trick is finding a way to do this consistently. Most popular diets give you a set of rules to follow every day, every time you eat, taking all the fun and spontaneity out of eating. These diets are doomed to fail because they are too restrictive. Food is fun, and social, and nobody wants to be told they can't eat their favorite foods or that they can't go out and eat when everyone else is and enjoy the same foods and not feel guilty about it.

So back to the original question: how many calories should you eat per day to lose weight?
Answer: It doesn't matter, and it is too difficult to monitor how much food you eat on daily basis. Instead set your goal to be less food over a week, not a day. This will take the guilt away on days when you go out and eat socially, or just want to have some ice cream and burgers. So the new question is this; How do you do this? And I think I have the answer.

I have recently been exposed to a new style of nutrition that is the easiest way to achieve a weekly caloric deficit that produces lasting weight loss and does not restrict any of the foods I like to eat or when I can eat them! This new program is called Eat Stop Eat, and frankly it's so obvious it was almost embarrassing that I never managed to think of this on my own years ago. The basic concept is short term intermittent Fasting!
Yes that's right Fasting! The concept blew me away when I first heard it. And then it started to make so much more sense as I read into the research with the help of the author of the book Brad Pilon. And the big difference with this style of nutrition is that it is flexible, sustainable AND effective.

Short term fasting is a scientifically sound and effective approach to weight loss. I have researched and tried every other popular diet and come to the conclusion that they are all flawed because they are too restrictive. Intermittent fasting allows you to eat whatever you like on your "eating" days, and it also allows you to choose when your 'eating days' are. Mix in a few 'fasting' days and you end up eating what you like, when you like, as well as losing weight. This could be the new diet revolution that actually works!

Learn how easy it is to fast for weight loss with the revolutionary new program at http://www.eatstopeat.com
John Barban has his masters degree in human nutrition and is a certified Strength and Conditioning Specialist and a Varsity Strength and Conditioning Coach. His trademarked http://www.6minuteCircuits.com Circuit Training Workouts have helped thousands of women with weight loss and fat burning.

You can ask John a question about fasting for weight loss, or exercising at http://www.grrlathlete.freeforums.org

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