Monday, November 30, 2009

Weight Loss Tip

To lose weight, you must burn off more calories than you take in. Here’s the simple equation: 3,500 calories equals one pound of fat, so you need to burn 3,500 more calories than you eat to lose one pound.

Obviously, you can’t do this in one day. And everyone’s metabolism is different. But consider this: If you cut 500 calories from your diet each day for a week, you could lose one pound (7 days times 500 calories equals 3,500 calories).

To lose weight safely, most health experts recommend eating no fewer than 1,200 calories per day diet for women and 1,500 calories per day diet for men. If you eat fewer than these amounts of calories over the long-term, you can send your body into starvation mode, which may slow your metabolism and sabotage your weight loss program.

Sunday, November 29, 2009

Grocery Shopping List

Eat a meal prior to going grocery shopping to ensure that you don't end up buying junk foods. Naturally, you do not need to purchase all of the items on this list. This is just a reminder of the types of food that your actual list should contain.

CARBOHYDRATES

Rice (Brown)
Yams (not in a can)
Whole Wheat Bread
Shredded Wheat
Plain Oatmeal (Old Fashioned, not Quick)
Corn
Baked Potato
Whole Wheat Pasta
Peas
Fruits
Fresh Green Vegetables

PROTEINS

Chicken Breasts (avoid deli meats, they are high in sodium and low in protein)
Turkey Breasts (avoid deli meats, they are high in sodium)
Ground Turkey
Tilapia
Salmon
Turkey Sausage
Water-Packed Tuna
White Fish
Halibut
Cod
Round Steak
Eggs

FATS

Flaxseed Oil

SUPPLEMENTS

Vitamin and Mineral Formula
Vitamin C
Chromium Picolinate
Fish Oil Capsules (If you don't use flaxseed oil)
Meal Replacement Powders
Whey Protein Powders

DAIRY

Skim Milk
Non-Fat Light Yogurts

MISCELLANEOUS ITEMS

Garlic Powder (for flavoring)
Onion Powder (for flavoring)
Balsamic Vinegar
Crystal Light
Water
Any sugar-free and salt-Free seasoning


(Research any item on the list that you are unfamiliar with and would like more information on)

Friday, November 27, 2009

Do You Really Want To Starve Yourself To Lose Weight?

If you ingest too many calories, you gain weight, but if you restrict your calorie intake too much, it's a surefire way to keep the pounds on. That may sound strange, but what your body is doing is entering into survival mode. Your body is programmed to defend itself. If you suddenly drop a bunch of calories from your diet, your resting metabolic rate will slow down, because your body makes the assumption that your are starving. Granted, you might lose weight, but it will be lean muscle mass. And remember lean muscle is the key to a fast metabolism and a toned physique!

Depending on your level of activity, you can safely lose anywhere from half a pound to two pounds a week without sacrificing your lean muscle. The easiest way to figure out your needs is to multiply your current weight by 11. So, if you're 150 pounds, aim for around 1,650 calories a day. Unless you're less than five feet tall, don't let your daily calories dip below 1,200. Research shows that women who consume less than this amount see their resting metabolic rate plummet by as much as 45 percent.

Monday, November 23, 2009

Reducing Stomach Fat




















To reduce the fat on your stomach and abdominal area, do cardio exercise and adjust your diet so you eat less fat. A variety of crunches and other ab exercises will build up the muscle, which will be easier to see when you lose the fat.

What Size Dumbbells Do I Use?

To start with dumbbells, you should have more than one set, or some adjustable dumbbells where you can change the weight. You need lighter dumbbells for smaller muscles, and heavier ones for large muscles. Typically starting weights for women would be five or eight pounds for biceps, five for triceps, ten for one-arm rows (for back), and eight for bench presses. For squats or lunges, you could start with five pounds, but will be up to ten soon. Men will use heavier weights. You should choose a weight that makes your muscle tired after 12 repetitions, but be ready to move to something heavier when that gets easy.

Sample Weightlifting Routine




















Sample Exercises

If you want a streamlined weight lifting workout, here are some examples of free weight exercises for different muscle groups.

Legs: dumbbell lunge or squat.

Chest: bench press.

Back: dumbbell rows.

Shoulders: military press or lateral raises.

Biceps: curls.

Triceps: extension.

Abs: crunches.

These exercises will give you a good full-body workout, and there are dozens more,as well as variations of these, to choose from. You can learn from a book, a video, a friend, or a trainer (who you could hire for a few sessions).

Do:
6-10 Reps Heavy To Build Muscle Mass and Growth
12-15 Medium But Challenging Weight for Toning and Endurance

Applying Nutrition Basics To Your Life

Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits. Here are some pointers to help guide you.

1. Every meal divide your plate into thirds. Two of the thirds should be a carbohydrate source, e.g. brown rice, sweet potatoes, or veggies and one third should be a protein source, e.g. meat or fish. Don't worry about getting enough fat. That is rarely a problem.

2. Eat foods that are unprocessed as much as possible. When foods are processed they lose nutritional value. Eating foods close to their natural state will give you the most benefits. Try to stay away from junk food. You know what constitutes junk food. Reducing the amount that you eat will have a huge impact on your health and well-being.

3. Limit your eating of refined foods that have fat, salt and sugar in them. You don't have to give them up completely, just eat them in moderation.

4. Eat small, frequent meals throughout the day and drink plenty of water.

5. Breakfast should be your largest meal of the day. This gives your body the whole day to burn those calories. Dinner should be the smallest meal. Eating large amounts at night invariably leads to fat gain as your body doesn't have time to burn the calories before shutting down for the night. Eating then going to sleep is how sumo wrestlers attain their great size!

6. Eat protein. This is not to recommend that you go and eat a steak everyday but be aware of your protein intake. Your muscles live on protein and muscles are where the majority of your calories are burned. Eating lean protein every day supports your muscle tissue, especially when exercising.


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Conclusion:
Most people intuitively know what constitutes good nutrition, they just fail to practice it in their everyday lives. Making an effort and planning meals ahead of time will pay off with better health and longer life.

To prevent binging late in the day:

-Eat 5-6 small meals a day every 3 hours starting with breakfast. You have breakfast, lunch, and dinner with 2 snacks in between.

-Just like starting a fire & frequently putting logs on it to keep it going, breakfast will kick start your energy and metabolism for the day. And by eating every 3-4 hrs, your metabolism will stay fired up! Isn't that exciting!

See my nutrition blog to see how to divide your meals properly and eat the right thing.

Tone Shoulders, Obliques, & Thighs With This Move

video

Nutrition Basics

There are three major nutrients that you eat every day. This following will show you what they are, how many calories are in one gram of each, what their primary function in the body is and what foods they are found in.

Nutrients

Protein has 4 calories per gram. It is the body's main structural nutrient.
All muscles and tissues are made from protein.
The immune system uses protein.

Sources: Eggs, meats, fish, beans, dairy products, soy.

Carbohydrates have 4 calories per gram. This is preferred energy source of the body.
Carbs supply fast energy to the muscles for activity.

Sources: Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it.

Fat has 9 calories per gram. This is the energy storage nutrient in the body.
Fats are also used as a source of energy for low-intensity activity.

Sources: All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food.

Water:

Water is not often thought of as a nutrient but it is essential to all bodily functions and processes. Without water you would die. It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.

Fiber:

Fiber is an essential part of your diet. It is an indigestible component of many natural-state carbohydrate foods such as grains. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.

The Basics Of A Healthy Breakfast


The basics of a healthy breakfast
Even though you know a healthy breakfast has many benefits, you may not be sure what exactly counts as a healthy breakfast.

Here's what forms the core of a healthy breakfast:

■Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
■Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
■Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
■Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.
Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours.

Try to choose one or two options from each category to round out a healthy breakfast.

Sunday, November 22, 2009

Holiday Eating Tips


The holidays can be a stressful time for those who are weight conscious. Tempting high-calorie, high-fat foods are commonplace at holiday parties. Try some of these survival tips to help you eat less during this holiday season.

•Find a friend who is also looking to lose a few pounds or maintain their weight over the holidays. Use this partner to help you stick with your healthy eating plan.

•Eat a small, healthy snack such as a bowl of cereal, soup or some fruit before your holiday get-togethers.

•Make sure to eat a large salad with one serving of dressing before most of your meals.

•Limit your alcohol intake. Enjoy one or two drinks at your party and then switch to water or diet soda.

•Get rid of all unhealthy leftovers. Give them to your children, relatives, and friends or throw them out.

•Take a healthy entrĂ©e to your holiday party. This way you’ll have at least one thing you can feel good about eating.

•Don’t use the holidays as an excuse to overeat. There are only a few "days" within the season that are actually celebrated. If you were only to indulge during these days, you probably wouldn’t gain weight at all. It’s all of the days in between that can blow it for you.

•Finally, be sure not to forget what holidays are truly about – spending time with family and friends. Find creative, family-oriented activities that don’t include food.

Family Support In Weight Loss

If you are to succeed in losing weight you must have your family onboard. They must be your biggest cheerleaders. Below are several important things your family should do and avoid as they assist you along this process.

Things to Avoid


•Threats: Using threats will only serve to anger the overweight family member. Nothing positive can come from it.
•Don’t conceal food.
•The overweight family member will find the food sooner or later and be resentful.
•Don't attack or lecture.
•Avoid talking down to the overweight family member. This will make them feel worse about themselves not better.
•Don’t expect perfection.
•Weight is something that’s managed not cured. Be patient and compassionate if there is a setback.
•Don’t avoid social activities due to the overweight family member’s weight. This will cause the person’s self-esteem to plummet and create resentment towards the family

Things to Do

•Be positive: Always be willing to provide an encouraging word and pat on the back.
•Keep a relaxed atmosphere at home. This allows plenty of time for the overweight family member to devote to eating right and exercising more.
•Be an exercise partner.

•Forgive lapses. The overweight family member feels badly enough as it is, no need to make them feel worse by coming down on them. Stay positive and move forward.

Set Your Fitness Goals


Write down specific goals with dates. Goals can be lost inches, lost weight, feeling better, better attitude etc. Next, write down your plan on how you will achieve those goals. If you don´t reach your goals by the date specified, either your goals were unrealistic or your plan didn´t work. You may need a better plan; a personal trainer can help you.

Fruit And Weight Loss

Adding fruit to your diet as a snack in place of typical 'junk food' snacks is a great way to increase your overall health and reduce your caloric intake.

Fruit does so many positive things for your health and tastes wonderful. When you are craving something sweet, have a piece of fruit or a fruit salad. Drinking fruit juice instead of soda pop can satisfy your thirst and your sweet tooth.

Fruit contains so much vitamins and fiber that if you eat it on a daily basis you will most likely shed extra pounds and inches as well as feel healthier and more energetic.

Low Sodium Diets

Though sodium is a very necessary part of the diet, taken in excess, it can be harmful because it leads to water retention and increased blood pressure. Avoiding salty foods or cooking with excess salt allows you to experiment with more flavorable spices in your dishes

Emotional Eating


Emotional eating, or stress-eating, can be due to several reasons calling for different ways to fight it.

1. If you crave sweets, go on a low carb diet. Research and anecdotal evidence show that on a low carb diet, the 'sugargolics' stop eating sweets during stress or boredom

2. If you are reaching for any piece of food, ask yourself: is it really food that you want? Can a hug or a phone call do the trick?
Take a warm aromatic bath, watch your favorite movie, go shopping for pleasant things like perfume or flowers.

3. If you MUST eat, have healthy snacks read: baby carrots, string cheese, celery sticks, sliced apples with a pinch of cinnamon and vanilla, plain yogurt or even sugar-free dark chocolate.

A Few Reasons You've Hit A Weight Loss Plateau

There are many reasons why people can hit the weight loss plateau. To name just a few:



- You were losing weight too fast and your body started resisting by slowing down the metabolic rate, even at rest



- You might be doing too much of aerobics and too little strength training



- The most common reason. You might be spending too little energy because you've forced your body into starvation mode and it resists your efforts to move around.



- You might be not having enough nutrients - consider good multivitamins and minerals.

Fat Burners

There are many types of fat burners on the market, and you should be leary of using any of them without first checking out what is in them and talking it over with your doctor. Fat burners are made to help elevate your body´s metabolic rate. Many of them contain ephedrine, or any number of other stimulants which can elevate blood pressure, heart rate etc. Especially be careful if you have any type of heart issues or high blood pressure, as these will only exacerbate those problems. You should make sure you know what you are taking and how it can affect you before taking it."

Shei Atkins Demonstrates Dumbbell Curl For Toning Arms

video

Saturday, November 21, 2009

Shei Atkins Demonstrates The Basic Crunch and The Reverse Crunch

video

Trimming Abdominal Fat


Follow these simple steps to lose fat around your middle.

1. Completely exclude sugar from you menus

2. Switch form white bread to whole grain bread

3. If the first two steps don't work, further limit your simple carbohydrate intake by cutting down on potato, pasta, and rice

4. Increase intake of olive oils, tree nut oils, fatty fish, nuts, and seeds

5. Start doing or increase the intensity of your strength training workouts

6. If you eat just three square meals a day, have more but smaller snake-like meals, up to six ones a day

7. However, if you eat more than five meals a day and it doesn't work for you, reduce the number of meals to three but bigger meals.

Meal timing is an individual thing and it makes sense to change the timing that currently doesn't work for you.

As far as working out is concerned:

Aerobic exercise burns off abdominal fat, but if you're not overly heavy you don't want to do too much because it will interfere with muscle development. The best approach is to do 30-45 minutes of cardio three times a week and do weight training two or three times a week. Work your entire body, and do abdominal exercises every other day. If you can do more than 20 reps with crunches, make them harder by holding a weight on your chest. Do three or four sets, and a few sets of another ab exercise.

Lunging Properly


Lunges are perfect for targeting your quadriceps (front of thigh), hamstrings (back of thigh), glutes (buttocks, and calves. To prevent injury you want to make sure you lunge properly.

When doing lunges don´t bring the front knee past the toe. When lunging don´t bring the trailing knee all the way to the floor; this will help keep the tension on the muscles throughout the movement.

Do about 3 sets of 12-15 alternating legs to get started. As you advance you can add weight, reps, and start doing walking lunges.

Same Body...Just A Smaller Version

Cardio exercise will not reshape your body. That is what strength training does. Cardio will just make your body a smaller version of what it already looks like. So if you want to truly reshape your body muscle building is the way to go, with moderate cardiovascular exercise.

Strict Protein Diets :-/

High protein diets will probably help you lose weight initially, BUT you will more than likely lose muscle weight, not fat weight. Additionally, you will more than likely not be able to stick to a high protein/very low carb diet for long, because you will fatigue quickly since your body runs optimally on carbohydrates for energy, not protein. These diets are fads, and you won´t be able to stick to them. The old adage still holds true: extremes in any direction are not good for you. The same holds true with eating where balance is the key!

Don't Forget To Stretch


Always do some type of warm-up for 5-10 minutes before stretching. It is acceptable to stretch before and after exercise(time permitting). I recommend stretching after the exercise to decrease soreness and improve flexibility as well as prevent injury.

In between sets is a good time to stretch. Not only does it allow you to do something productive while you are resting, it will also enable you to perform the next set in a more optimal fashion. This is because stretching the muscles after a set helps to remove lactic acid which is what causes the burning sensation when training, thereby helping you to recover for the next set.

When your goal is to build muscle, flexibility is also important for several reasons. Flexibility in your muscles and joints will allow for optimal flow of blood and nutrients into the areas being worked. This will help to repair muscles and get rid of waste products produced during exercise.

Never bounce while stretching. Go into the stretch until you feel a mild pulling(no pain)sensation and hold that position for 15 seconds initially, trying to work your way up to a 60 second hold.

There are certain muscle groups which are notoriously tight in a number of people. They are hamstrings, calves, low back, pectorals, neck extensors, upper trapezius.

Building Muscle



Building muscle requires strength training of some type. This may include weight training with free weights or machines, or doing bodyweight exercises.

Basic Exercises
Basic multi-joint exercises such as push-ups, pull-ups, bench press, squat etc. are the foundation exercises for building muscle.

Benefits Of Exercise

Exercise has many health benefits, both physical and mental, including:
Reduced risk of heart attack and stroke, more energy, delay aging process, reduce risk of injuries, relieve tension, stress, depression, better sleep pattern and better overall sense of well-being.

Be Patient

Love yourself as you are. Be patient with yourself.

Remember: it will take time to lose weight, just as it took time to gain it.

You need to create new healthy habits in order to lose weight. Take it day by day.

How To Eat During Pregnancy


If a pregnant woman means "diet" as a way to lose weight, the answer is, it is not advisable. It's OK to lose weight before and after, but not during pregnancy. Weight loss during the first month of pregnancy can harm your baby!



However, the term "diet" is not only about losing weight. It should be about nurturing the mother and the baby. Here are a few basic recommendations.



1. It is recommended that pregnant women have 60 grams of protein a day. You can get this amount from just 1.5 ounces of meat or 1.25 cups of milk. Most women will not need to consciously increase their protein consumption during pregnancy.



Recommended protein foods are: lean meats, poultry, and fish - they are good sources of iron, B vitamins, and trace minerals.



2. The calcium recommendation during pregnancy is 1,000 mg/day for women 19 to 50 years of age, and 1,300 mg/day for teens.



3. The iron need doubles during pregnancy and reaches the doze of 30 mg/day. Foods rich in iron are: red meats, fish and poultry, whole grain, green leafy vegetables, legumes, eggs, and dried fruits.



4. Recent research suggests that taking folic acid before and during early pregnancy can reduce the risk of spina bifida and other neural tube defects in babies. Mothers-to-be should eat plenty of leafy dark-green vegetables, legumes, citrus fruits and juices, peanuts, and whole grains.

Diabetic No No's

Diabetics should avoid sugary sweets, as these foods will cause a diabetic's blood sugar level to spike.

Diabetics should count the grams of carbohydrates that they ingest with each meal, and have an idea of how quickly these carbs will affect their blood sugar. To be able to do this, get the list of Glycemic Index of common foods, which is widely avialable online. On the list, be careful to choose the foods with Glycemic Index below 60.

Adding some of the "good" fats, like olive oil ot tree nut oils, to a meal can help to reduce the amount of carbohydrates that will be absorbed to the blood.

Simple Diet Tips For The Diabetic


Diabetic Diet Plan
Here are a few simple tips for managing your diabetic diet:

• Eat whole grain bread and cereals up to six servings a day;
• Increase the number servings of raw vegetables;
• Try to completely avoid sugars, sweets and pastries made of refined white flour.