By Charles Malina
In today`s society, most of us lead extraordinarily busy and hectic lives, so the idea of trying to remember what to eat or not eat at exactly what time is a prospect that often turns off people to dieting. I am definitely in the same boat, with classes at odd times during the school year, and a full and part time job on my breaks so I hate having to worry about what my next meal is going to be.
Enter the Warrior diet!
The basic premise of this diet is that you only eat one big meal per day and nothing else, except maybe a piece of fruit in the morning. This is an incredibly flexible diet that almost anyone can fit into their schedule. Most people end up eating their large meal at either lunch or dinner, but you can eat whenever you want to. I love eating like this during especially busy days since I actually feel more energetic during the day without food in my stomach, and then I`m ready for a big meal
Don`t worry about your metabolism slowing down.
I think many people tend to get caught up in the idea of eating multiple meals per day as "healthy". This is a mainstream media and bodybuilding myth perpetuated by supplement companies who want nothing more than you eating protein shakes and popping pills six times a day. Now I`m not saying that eating 6 meals per day is not effective, I just think most people tend to eat too much at these smaller meals, and it requires a lot of discipline and planning to be effective. If anything, your body will go into overdrive to maintain your lean body mass, while living off of your fat stores during the period you aren't eating. You lose more fat, your body works better: a win-win situation!
Elite military units do it: You can too
A good example is the US Army Ranger School. These guys are forced to go days at a time eating little to nothing, then come back and essentially "make up" their calorie deficit. Now I admit this isn't the greatest example since they actually lose muscle mass during their training, but that is because they aren't doing any heavy resistance training (i.e. weights), and they are in an extreme survival scenario eating foods with low protein and vitamin content. You and I don`t have that problem, so don`t worry about it.
Why eating all your calories in one meal is actually healthy
Think about it. Our caveman ancestors almost certainly didn t have access to food 24/7, eating snacks every couple of hours "To keep their metabolism up". I really don`t think it`s healthy to have food constantly in your stomach. If your gut, liver and stomach are constantly working to process food, when are they going to rest? It seems very natural to have one big meal after a period of fasting. Now I wouldn t recommend eating like this every single day, but maybe 3-5 times a week is definitely doable.
A caveat before you try this
Be careful not to overeat while on the Warrior diet. Eating all your calories in one meal can be a lot of fun and you can be a little less strict on the types of foods you eat. However, I would definitely try to fill up on veggies and lean meats as the base of the meal first, and then move on to starches or high carb foods like bread or potatoes. This will help you keep calories in check and insure you get an adequate amount of protein.
Charles Malina is a personal trainer who has helped prepare prospective officers to enter the Navy SEALS and the Marine Corps. He also has helped many people in the civilian world achieve better health and longevity through his unique training style and approach. Charles utilizes advanced training techniques used by elite athletes and military units and combines them with secrets and tips that Hollywood models and actors use to look their best. Learn more at http://www.enduringhealthmanual.com/
Article Source: [http://EzineArticles.com
Wednesday, May 26, 2010
Tuesday, May 25, 2010
Fast Weight Loss - Miracle Or Science?
By Urwashi Gupta
If you want to loose weight then as per my experience, you do not need a miracle. You just need a plan which should be based on a science.
I am using the calorie shifting method from last 5 years for me and my clients to reduce weight and being healthy. So can you.
What is this calorie shifting method?
Before explaining this method I want to give you a brief idea about a calorie.
A calorie is the unit of energy which is equal to the heat given to raise the temperature of 1 kilogram of water to 1 degree.
your body needs certain amount of calorie to run your body for your day to day activity. If you are a doing a sitting job then you need much lesser calorie than an athlete.
In this method you need not to starve yourself as people usually suggest. In fact you will be taking proper diet as per your liking. The only difference in taking your diet is that you will take different foods in your diet to fulfill your calorie requirements. For your personalized food schedule, you need to take advice of your nutritionist who will make different food plans for different days of an week. You can even opt from one of several online programs by which you can make your food plan by yourself.
The only important factor for your success in this method is that you should follow your plan religiously. Some of my clients have even achieved the loss of 9lbs in just 11 days. So, plan and act now.
Wishing you success,
Urwashi Gupta is a qualified nutritionist, author of various informative articles on weight loss with 10 years of experience in fitness coaching. She recommends to Visit http://fatlossdietscenter.com to save time and money before you buy next weight loss product or any magic formula.
Article Source: [http://EzineArticles.com
If you want to loose weight then as per my experience, you do not need a miracle. You just need a plan which should be based on a science.
I am using the calorie shifting method from last 5 years for me and my clients to reduce weight and being healthy. So can you.
What is this calorie shifting method?
Before explaining this method I want to give you a brief idea about a calorie.
A calorie is the unit of energy which is equal to the heat given to raise the temperature of 1 kilogram of water to 1 degree.
your body needs certain amount of calorie to run your body for your day to day activity. If you are a doing a sitting job then you need much lesser calorie than an athlete.
In this method you need not to starve yourself as people usually suggest. In fact you will be taking proper diet as per your liking. The only difference in taking your diet is that you will take different foods in your diet to fulfill your calorie requirements. For your personalized food schedule, you need to take advice of your nutritionist who will make different food plans for different days of an week. You can even opt from one of several online programs by which you can make your food plan by yourself.
The only important factor for your success in this method is that you should follow your plan religiously. Some of my clients have even achieved the loss of 9lbs in just 11 days. So, plan and act now.
Wishing you success,
Urwashi Gupta is a qualified nutritionist, author of various informative articles on weight loss with 10 years of experience in fitness coaching. She recommends to Visit http://fatlossdietscenter.com to save time and money before you buy next weight loss product or any magic formula.
Article Source: [http://EzineArticles.com
Monday, May 24, 2010
Five Steps to Start an Effective Fat Loss and Fitness Program
By Robert H. Cwik
If you belong to people whose favorite pastime is watching television, your only exercise is pressing the buttons on the remote, and your idea of walk is going from the living room to the kitchen to fetch another bottle of beer, your chances for shortening your own life or becoming decrepit too soon are big. Especially if you're over 40. Your next medical examination may be a shock for you, and may make you re-think the way you spend your free time. By the way, do you still like what you see in the mirror? Why not change it starting from today?
At this moment I hear you saying "I know I should do more exercise. I know I should change my diet. I know..." Let me tell you one thing here: no, you don't know! You don't know anything, and that's why you don't do anything, looking for excuses wherever possible.
How much do you need to change your lifestyle? To become fit and slender again? Not that much in fact. And once you start going to the gym, going to the swimming pool, or jogging in the park, you'll be sorry that you missed it for so many years. Especially when you start seeing the results. So, stop looking for excuses and find out what you can do for yourself.
The most difficult thing to do is to form a good habit, and unfortunately, for most people good habits are associated with effort, with doing something against themselves. Why is it so? Just because on the most basic level of our behavior we are looking for instant pleasure or escape from pain. Sitting in front of the TV-set doing nothing is pleasant, whereas getting up and run a mile is a painful effort. Now, we have to reverse the way we see things, and the results will start coming. Easier said than done? Not necessarily.
In one of my articles I have written about realistic goals for fat loss program. The same applies to doing any physical exercise, like jogging, joining a martial arts class, dancing class or weight lifting. The last one is my favorite, so I'll talk about it here.
The first step to do is to JOIN the gym. Yes, just go there and pay for your membership. Why? Because there is hardly a better motivator than a financial loss. Why pay when you don't want to go there? Before you go to your first training, however, buy yourself a notebook which will serve you as your training journal. Really, you must have a training journal.
Step number two: talk to the instructor! Don't even try to do any exercises on your own before you talk to the instructor and tell them about your goal of losing fat, becoming more endurable, stronger and better looking. The instructor will then select the exercises for you, and this will be the first thing to write in your training journal. Then the trainer will show you how to do each exercise, will tell you how many sets and repetitions to do, how long to rest, and all other important things. It may turn out that you'll do the first exercises without any weights at all. You'll also decide on your schedule then. Not everybody can go to the gym more often than twice a week. Even once a week, however, is better than not at all.
Step three: start exercising. Start doing the exercises first without the weights or with minimum weights to get the grip of the movement. If you start with weights, it may be difficult to make the movements correctly, and this can lead to unnecessary injuries. Note in your journal the number of sets and repetitions you did for each exercise, and with what weight. You'll gradually increase the weight with time.
Step four: re-design your diet. Now, many people frown on the sound of the word 'diet'. Again, in many people's minds this word is associated with tasteless food, eating things they don't like, and often starving. Nothing like that! Once you start going to the gym, you'll have to provide your body with nutrients that will help your muscle get firmer and bigger. You will have to eat! And you will eat quality food, dumping low quality and junk food altogether. Again, ask you gym instructor, and they'll be more than happy to help you with it.
Step five: keep a record. You already have your training journal where you note what exercises you do, how many sets and reps of each, and weights lifted. You should also write down your measurements, including first of all your weight and waist measurement. Observing weight may be a little tricky. You will lose fat, but at the same time you will build (or re-build) your muscles, and your weight may not change that much. The waist measurement will be the main indicator of your progress. Weigh yourself and measure your waist every other week and don't get frustrated at first if the change isn't too spectacular.
The above steps are easy to do. At the same time you must remember one important thing: doing exercise, going to the gym is not a race, and you don't go there to prove anything to anybody. The only person you compete with are you yourself, but don't overdo it. Start slowly and don't rush to heavier weights too quickly. Go with your own pace and follow the instructor's advice and soon you'll build not only a new healthy habit, but you'll start building a new you.
Learn the best methods to lose weight, and what's more important - fat, effectively and for good, and to get the body you've always dreamed of [http://losingfatpounds.info]CLICK HERE
Article Source: [http://EzineArticles.com
If you belong to people whose favorite pastime is watching television, your only exercise is pressing the buttons on the remote, and your idea of walk is going from the living room to the kitchen to fetch another bottle of beer, your chances for shortening your own life or becoming decrepit too soon are big. Especially if you're over 40. Your next medical examination may be a shock for you, and may make you re-think the way you spend your free time. By the way, do you still like what you see in the mirror? Why not change it starting from today?
At this moment I hear you saying "I know I should do more exercise. I know I should change my diet. I know..." Let me tell you one thing here: no, you don't know! You don't know anything, and that's why you don't do anything, looking for excuses wherever possible.
How much do you need to change your lifestyle? To become fit and slender again? Not that much in fact. And once you start going to the gym, going to the swimming pool, or jogging in the park, you'll be sorry that you missed it for so many years. Especially when you start seeing the results. So, stop looking for excuses and find out what you can do for yourself.
The most difficult thing to do is to form a good habit, and unfortunately, for most people good habits are associated with effort, with doing something against themselves. Why is it so? Just because on the most basic level of our behavior we are looking for instant pleasure or escape from pain. Sitting in front of the TV-set doing nothing is pleasant, whereas getting up and run a mile is a painful effort. Now, we have to reverse the way we see things, and the results will start coming. Easier said than done? Not necessarily.
In one of my articles I have written about realistic goals for fat loss program. The same applies to doing any physical exercise, like jogging, joining a martial arts class, dancing class or weight lifting. The last one is my favorite, so I'll talk about it here.
The first step to do is to JOIN the gym. Yes, just go there and pay for your membership. Why? Because there is hardly a better motivator than a financial loss. Why pay when you don't want to go there? Before you go to your first training, however, buy yourself a notebook which will serve you as your training journal. Really, you must have a training journal.
Step number two: talk to the instructor! Don't even try to do any exercises on your own before you talk to the instructor and tell them about your goal of losing fat, becoming more endurable, stronger and better looking. The instructor will then select the exercises for you, and this will be the first thing to write in your training journal. Then the trainer will show you how to do each exercise, will tell you how many sets and repetitions to do, how long to rest, and all other important things. It may turn out that you'll do the first exercises without any weights at all. You'll also decide on your schedule then. Not everybody can go to the gym more often than twice a week. Even once a week, however, is better than not at all.
Step three: start exercising. Start doing the exercises first without the weights or with minimum weights to get the grip of the movement. If you start with weights, it may be difficult to make the movements correctly, and this can lead to unnecessary injuries. Note in your journal the number of sets and repetitions you did for each exercise, and with what weight. You'll gradually increase the weight with time.
Step four: re-design your diet. Now, many people frown on the sound of the word 'diet'. Again, in many people's minds this word is associated with tasteless food, eating things they don't like, and often starving. Nothing like that! Once you start going to the gym, you'll have to provide your body with nutrients that will help your muscle get firmer and bigger. You will have to eat! And you will eat quality food, dumping low quality and junk food altogether. Again, ask you gym instructor, and they'll be more than happy to help you with it.
Step five: keep a record. You already have your training journal where you note what exercises you do, how many sets and reps of each, and weights lifted. You should also write down your measurements, including first of all your weight and waist measurement. Observing weight may be a little tricky. You will lose fat, but at the same time you will build (or re-build) your muscles, and your weight may not change that much. The waist measurement will be the main indicator of your progress. Weigh yourself and measure your waist every other week and don't get frustrated at first if the change isn't too spectacular.
The above steps are easy to do. At the same time you must remember one important thing: doing exercise, going to the gym is not a race, and you don't go there to prove anything to anybody. The only person you compete with are you yourself, but don't overdo it. Start slowly and don't rush to heavier weights too quickly. Go with your own pace and follow the instructor's advice and soon you'll build not only a new healthy habit, but you'll start building a new you.
Learn the best methods to lose weight, and what's more important - fat, effectively and for good, and to get the body you've always dreamed of [http://losingfatpounds.info]CLICK HERE
Article Source: [http://EzineArticles.com
Saturday, May 22, 2010
Why Won't Alcohol and Fat Loss Mix?
By Miriam Kirk
When we have chosen the online fat loss program that is right for us why can't we incorporate a moderate amount of alcohol if we find ourselves at a social event where the wine is flowing? Well, the answer is you can - but it will have a negative effect on our fat loss. We all know that booze is calorific and the calories that come from alcohol offer no nutritional benefits whatsoever.
All calories are processed by the liver but the real problem with the calories from alcohol is that the liver processes them before calories from other foods; impeding fat loss because other calories are then stored and turn to fat. Just 4 small beers will add 600 calories to you daily intake and this alone will take you over your ideal allowance. When we embark on a fat loss program one of the key elements is the burning of stored fat, your metabolic rate causes chemical and physical reactions within the body to turn calories in to energy and the consumption of alcohol significantly slows your metabolism and reduces the effectiveness of any fat loss program.
Alcohol also causes dehydration (that's why we get a hangover!) And our muscles need water to function properly to burn energy so we need to make certain we are well hydrated when following a fat loss program. Our kidneys also need a lot of water to clear toxins from the body and the dehydration effect from alcohol reduces the efficiency of the kidneys leading us to feel sluggish and under par.
As you have taken the time and trouble to undertake a fatloss program it may be best to avoid booze altogether until you have reached your target. If you do fall off the wagon don't beat your self up over it as it is a small step back and you will soon be back on track and enjoying all the benefits of your fat loss!
Miriam Kirk
Has been associated with health and well being for many years and is now utilising her experience and knowledge in the field of personal development. Within this web site Miriam will endeavour to guide you to the ideal fat loss plan to suit you and your lifestyle and enable you to achieve your required fat loss and maintain your perfect proportions in the future year to come.For more information and reviews and to find out what's hot and what's not go to http://www.downtoearthreviews.com
Article Source: [http://EzineArticles.com
When we have chosen the online fat loss program that is right for us why can't we incorporate a moderate amount of alcohol if we find ourselves at a social event where the wine is flowing? Well, the answer is you can - but it will have a negative effect on our fat loss. We all know that booze is calorific and the calories that come from alcohol offer no nutritional benefits whatsoever.
All calories are processed by the liver but the real problem with the calories from alcohol is that the liver processes them before calories from other foods; impeding fat loss because other calories are then stored and turn to fat. Just 4 small beers will add 600 calories to you daily intake and this alone will take you over your ideal allowance. When we embark on a fat loss program one of the key elements is the burning of stored fat, your metabolic rate causes chemical and physical reactions within the body to turn calories in to energy and the consumption of alcohol significantly slows your metabolism and reduces the effectiveness of any fat loss program.
Alcohol also causes dehydration (that's why we get a hangover!) And our muscles need water to function properly to burn energy so we need to make certain we are well hydrated when following a fat loss program. Our kidneys also need a lot of water to clear toxins from the body and the dehydration effect from alcohol reduces the efficiency of the kidneys leading us to feel sluggish and under par.
As you have taken the time and trouble to undertake a fatloss program it may be best to avoid booze altogether until you have reached your target. If you do fall off the wagon don't beat your self up over it as it is a small step back and you will soon be back on track and enjoying all the benefits of your fat loss!
Miriam Kirk
Has been associated with health and well being for many years and is now utilising her experience and knowledge in the field of personal development. Within this web site Miriam will endeavour to guide you to the ideal fat loss plan to suit you and your lifestyle and enable you to achieve your required fat loss and maintain your perfect proportions in the future year to come.For more information and reviews and to find out what's hot and what's not go to http://www.downtoearthreviews.com
Article Source: [http://EzineArticles.com
Friday, May 21, 2010
Being Smart About Your Fat Loss Goal
By Ty Ferrell
Fitness and nutrition marketers have made it a difficult task to distinguish fact from crap. Sometimes they take a basic vague concept, such as burn more calories than you consume to lose weight, and twist it or exaggerate it. In this case eating less calories than you burn will cause you to lose weight, but not always fat. Your body will always outsmart you. Sending out signals and causing hormonal changes, will allow your body to change your plans a bit. For example, many people have tried extreme low calorie diets and jogged on a mind-numbing treadmill, only to find the depression and cravings get the best of them and they "binge" away. For those who have been successful at similar diets will find muscle being the main course for substitution of food (while fat steadily accumulates).
Many companies have made tons of bucks of the consumers ignorance. Eat low calories and you will lose weight. However, people want to lose FAT not just weight (which can be anything pertaining to your mass). Also, many companies will speak of increasing metabolism while cutting calories. This is a confusing idea because generally the metabolism is increased with an increase or maintenance of calories above the BMR (basal metabolic rate) level, not a reduction. In fact, most clients I have trained are shocked to learn they are eating too little to lose bodyfat. This brings us to the main topic. Calories are simply energy. You need a certain amount of energy for survival and proper body functions. To lose fat and not muscle you need to burn more calories than you consume BUT you must keep your caloric intake above your BMR (generally speaking, healthy women of average activity are around 1500 k/cal, while men are around 2000 k/cal). The calories usually recommended by diet and fitness companies are usually lower than what I have stated. Why is this so? Simple, extreme sales. If a healthy women needs 1500 k/cal to maintain proper body functions, live healthy and maintain muscle mass than 1200 k/cal must be the solution to losing rapid weight?! Right? This solution is fine for someone not planning to be active at all and who has no interest in maintaining a healthy body composition (such as most of the scrawny hollywood actresses).
Also, there must be a balance of macronutrients to be able to maintain your low fat body composition. From what we know, you need a good amount of protein (about 0.8g per kg of body weight). Carbs are necessary fuel and should be used more around your activity times. So don't eat a bag of chips unless you plan to run a few miles or hit the weights. Also, make sure you take in more complex carbs and vegatables than simple carbs. Finally, fat is GOOD. Fat can help you burn fat. You need healthy fats and they should be 30% of all the calories you take in.
As you can see, there is more to calorie counting than you probably thought. It does not have to be over complicated, but basic principles will keep you on track and make sure you can maintain your fatloss success. Now that I filled your head with the nutritional factors, let's put this all together with the activities that will cause fatloss. To keep it simple, I will outline this in three easy steps. Keep these steps in mind when you decide to do a fitness and nutrition program. If it doesn't follow this basic guide, it probably will not work:
1. Your everyday activities, aerobic activities, and strength and conditioning activities must create a caloric deficit: It doesn't matter which of your activities emphasize the most caloric expenditure. As long as you have a deficit created from these activities you are fine. Many trainers and coaches will recommend using aerobics to create the deficit. That is just fine. Each to their own on this point. Just remember you must keep in balance. You still have to consume enough calories so the deficit from your activities do not cause your calories to fall below your BMR (remember this is the amount of calories it takes to keep your body functioning properly).
2. Your training and nutrition needs to keep your metabolism high for long periods of time: This is a factor many people miss and fall short of losing as much fat as they can. Nutrition-wise the metabolism is kept high by keeping your calories above your BMR and eating proper amounts of macronutrients (0.8g per kg of bodyweight protein and 30% of calories from healthy fats). Training-wise the metabolism is effected by a condition called EPOC (simply means your body burns calories just trying to bring your systems back to normal after working out). For the best effects stand up and train more than you sit or laydown. Use free weights at greater ranges of motion and incorporate more of your body per exercise. Great movements such as overhead lunges and squat-thrust will use up a lot of your body's muscle and energy (calories). Also, aerobics by nature do very little to stimulate muscle activity. You need to have a point where muscle is stimulated to make sure fat oxidation is high. The best choice is interval training. Simply go as fast as possible for a short distance or time period and go slower for a longer distance or time period. Then just continue to rotate the "intervals" of fast and slower for a good time period like eight minutes (if you can go past ten minutes you need to go faster).
3. Technique needs to be upheld over duration: This isn't necessarily a rule for burning the most fat. However, it will keep you from injuring yourself and falling out of training, which will stop you from burning fat. Always keep your technique solid. If you need to squat for twenty repetitions, but find you can only make it to fourteen with good form, then do not go past fourteen until you can with good form. This will keep you from gaining bad habits and injuring joints. If you can't train because of an injury then you can not get to your fatloss goal, period.
Use this guide and distinguish the fact from crap for fatloss information.
Ty Ferrell is a NASM certified personal trainer, licensed nutrition practitioner and a constant student of the vast field of fitness. He is the founder of http://thefitnessroad.com and can be reached there.
Article Source: [http://EzineArticles.com
Fitness and nutrition marketers have made it a difficult task to distinguish fact from crap. Sometimes they take a basic vague concept, such as burn more calories than you consume to lose weight, and twist it or exaggerate it. In this case eating less calories than you burn will cause you to lose weight, but not always fat. Your body will always outsmart you. Sending out signals and causing hormonal changes, will allow your body to change your plans a bit. For example, many people have tried extreme low calorie diets and jogged on a mind-numbing treadmill, only to find the depression and cravings get the best of them and they "binge" away. For those who have been successful at similar diets will find muscle being the main course for substitution of food (while fat steadily accumulates).
Many companies have made tons of bucks of the consumers ignorance. Eat low calories and you will lose weight. However, people want to lose FAT not just weight (which can be anything pertaining to your mass). Also, many companies will speak of increasing metabolism while cutting calories. This is a confusing idea because generally the metabolism is increased with an increase or maintenance of calories above the BMR (basal metabolic rate) level, not a reduction. In fact, most clients I have trained are shocked to learn they are eating too little to lose bodyfat. This brings us to the main topic. Calories are simply energy. You need a certain amount of energy for survival and proper body functions. To lose fat and not muscle you need to burn more calories than you consume BUT you must keep your caloric intake above your BMR (generally speaking, healthy women of average activity are around 1500 k/cal, while men are around 2000 k/cal). The calories usually recommended by diet and fitness companies are usually lower than what I have stated. Why is this so? Simple, extreme sales. If a healthy women needs 1500 k/cal to maintain proper body functions, live healthy and maintain muscle mass than 1200 k/cal must be the solution to losing rapid weight?! Right? This solution is fine for someone not planning to be active at all and who has no interest in maintaining a healthy body composition (such as most of the scrawny hollywood actresses).
Also, there must be a balance of macronutrients to be able to maintain your low fat body composition. From what we know, you need a good amount of protein (about 0.8g per kg of body weight). Carbs are necessary fuel and should be used more around your activity times. So don't eat a bag of chips unless you plan to run a few miles or hit the weights. Also, make sure you take in more complex carbs and vegatables than simple carbs. Finally, fat is GOOD. Fat can help you burn fat. You need healthy fats and they should be 30% of all the calories you take in.
As you can see, there is more to calorie counting than you probably thought. It does not have to be over complicated, but basic principles will keep you on track and make sure you can maintain your fatloss success. Now that I filled your head with the nutritional factors, let's put this all together with the activities that will cause fatloss. To keep it simple, I will outline this in three easy steps. Keep these steps in mind when you decide to do a fitness and nutrition program. If it doesn't follow this basic guide, it probably will not work:
1. Your everyday activities, aerobic activities, and strength and conditioning activities must create a caloric deficit: It doesn't matter which of your activities emphasize the most caloric expenditure. As long as you have a deficit created from these activities you are fine. Many trainers and coaches will recommend using aerobics to create the deficit. That is just fine. Each to their own on this point. Just remember you must keep in balance. You still have to consume enough calories so the deficit from your activities do not cause your calories to fall below your BMR (remember this is the amount of calories it takes to keep your body functioning properly).
2. Your training and nutrition needs to keep your metabolism high for long periods of time: This is a factor many people miss and fall short of losing as much fat as they can. Nutrition-wise the metabolism is kept high by keeping your calories above your BMR and eating proper amounts of macronutrients (0.8g per kg of bodyweight protein and 30% of calories from healthy fats). Training-wise the metabolism is effected by a condition called EPOC (simply means your body burns calories just trying to bring your systems back to normal after working out). For the best effects stand up and train more than you sit or laydown. Use free weights at greater ranges of motion and incorporate more of your body per exercise. Great movements such as overhead lunges and squat-thrust will use up a lot of your body's muscle and energy (calories). Also, aerobics by nature do very little to stimulate muscle activity. You need to have a point where muscle is stimulated to make sure fat oxidation is high. The best choice is interval training. Simply go as fast as possible for a short distance or time period and go slower for a longer distance or time period. Then just continue to rotate the "intervals" of fast and slower for a good time period like eight minutes (if you can go past ten minutes you need to go faster).
3. Technique needs to be upheld over duration: This isn't necessarily a rule for burning the most fat. However, it will keep you from injuring yourself and falling out of training, which will stop you from burning fat. Always keep your technique solid. If you need to squat for twenty repetitions, but find you can only make it to fourteen with good form, then do not go past fourteen until you can with good form. This will keep you from gaining bad habits and injuring joints. If you can't train because of an injury then you can not get to your fatloss goal, period.
Use this guide and distinguish the fact from crap for fatloss information.
Ty Ferrell is a NASM certified personal trainer, licensed nutrition practitioner and a constant student of the vast field of fitness. He is the founder of http://thefitnessroad.com and can be reached there.
Article Source: [http://EzineArticles.com
Thursday, May 20, 2010
Caralluma Fimbriata - the New Weightloss Supplement
By Rajgopal Venkataraman
Caralluma Fimbriata is a succulent plant that belongs to the family of Asdepiadeceae which includes cactus plants. The plant bears star-shaped, fleshy flowers that are black, purple, red or yellow in color and the leaves tend to be spiny. In rural and tribal India the plant is used daily as a vegetable, eaten either raw or cooked or pickled. Indian tribals chew on pieces of the plant to ward off hunger and thirst and to improve energy levels especially on long hunts or during periods of famine. In fact the Indian Ministry of Health lists Caralluma as a medicinal plant and lists it as a famine food.
Caralluma has a combination of Glycosides that work by inhibiting enzymes (chiefly Citrate Lyase) and thus prevent accumulation of fat. The body uses stored reserves of fat to get calories and the nett result is a reduction in fat stores. In this aspect it acts as an agent that induces thermogenesis. Caralluma also suppresses appetite but its actions at the central nervous system level seems to be minimal in comparison to Hoodia. Caralluma also seems to improve the Serotonin concentration in the brain and this helps cause satiety and wards off depression associated with dieting and weight loss attempts.
Caralluma not only causes weight loss by suppressing appetite and causing stored fats to be burnt off but also is associated with a noticeable reduction in the waist circumference. Carraluma is thus finding use as a weightloss supplement, in diabetes due to its ability to reduce blood sugar levels and also as a vegetable. More and more weightloss supplements are using Caralluma as an active ingredient for its efficacy. Caralluma use has not been associated with any adverse effects or any stimulant activities. The very fact that the plant has been used for centuries and is continued to be used by people across India is testimonial to its safety.
Caralluma has the potential to be the next Hoodia and could even be better because of its limited action at a central level and also its ability to help lose inches. In summary it is safe to mention that Caralluma has made a strong beginning and only time will tell whether it would be the answer to obesity and its related adverse health effects.
For more information on Caralluma, its efficacy, safety and how it compares with Hoodia visit http://naturalremedies.weebly.com
Article Source: [http://EzineArticles.com
Caralluma Fimbriata is a succulent plant that belongs to the family of Asdepiadeceae which includes cactus plants. The plant bears star-shaped, fleshy flowers that are black, purple, red or yellow in color and the leaves tend to be spiny. In rural and tribal India the plant is used daily as a vegetable, eaten either raw or cooked or pickled. Indian tribals chew on pieces of the plant to ward off hunger and thirst and to improve energy levels especially on long hunts or during periods of famine. In fact the Indian Ministry of Health lists Caralluma as a medicinal plant and lists it as a famine food.
Caralluma has a combination of Glycosides that work by inhibiting enzymes (chiefly Citrate Lyase) and thus prevent accumulation of fat. The body uses stored reserves of fat to get calories and the nett result is a reduction in fat stores. In this aspect it acts as an agent that induces thermogenesis. Caralluma also suppresses appetite but its actions at the central nervous system level seems to be minimal in comparison to Hoodia. Caralluma also seems to improve the Serotonin concentration in the brain and this helps cause satiety and wards off depression associated with dieting and weight loss attempts.
Caralluma not only causes weight loss by suppressing appetite and causing stored fats to be burnt off but also is associated with a noticeable reduction in the waist circumference. Carraluma is thus finding use as a weightloss supplement, in diabetes due to its ability to reduce blood sugar levels and also as a vegetable. More and more weightloss supplements are using Caralluma as an active ingredient for its efficacy. Caralluma use has not been associated with any adverse effects or any stimulant activities. The very fact that the plant has been used for centuries and is continued to be used by people across India is testimonial to its safety.
Caralluma has the potential to be the next Hoodia and could even be better because of its limited action at a central level and also its ability to help lose inches. In summary it is safe to mention that Caralluma has made a strong beginning and only time will tell whether it would be the answer to obesity and its related adverse health effects.
For more information on Caralluma, its efficacy, safety and how it compares with Hoodia visit http://naturalremedies.weebly.com
Article Source: [http://EzineArticles.com
Weightloss Twins Share the Biggest Secret of How They Lost 350 Pounds in 8 Months
By Dr. Becky Gillaspy
The Weightloss Twins are actually Bill and Jim Germanakos who won the 4th season of The Biggest Loser by combining to lose 350 pounds in just 8 months. The twins are now back in the public eye nearly two years after their victory to share the secret to their success in their new weight loss program The Rapid Action Metabolism system. This article shares what the Weightloss Twins consider the number one key to losing fast.
Now before you dismiss this by arguing that anyone can lose weight when they spend months on a ranch where every moment is focused on losing weight I want to refresh your memory. Only Bill lasted the entire time on the ranch (he then went on to lose a total of 164 pounds and the title Biggest Loser). Jim was voted off the show in week 5. That meant he had to lose weight on his own back home while working a full-time job.
And how did Jim do losing weight at home?
He lost 132 pounds in 6 months at home!
Okay, I don't know about you but that makes me at least want to know what the Weightloss Twins have to say about losing weight fast.
The brother unlocked the key to rapid weight loss and the key is your metabolism. Your metabolic rate is what determines if the food you eat gets burned up for energy or stored as fat so the more you can do to speed your metabolism the faster you burn fat.
Here are some quick suggestions from the Weightloss Twins new Rapid Action Metabolism System.
1. Eat small meals throughout the day. You have probably heard this before but you might not have thought of it in terms of keeping your metabolism high. The body requires energy to digest food and when you eat small meals you constantly boost your metabolism throughout your day.
2. Don't skip meals or starve. It seems like you would lose weight by eating very little but if you starve yourself your body adapts to this low amount of calories quickly and slows your metabolism - not good!
3. Eat metabolism boosting foods. There are foods that keep your metabolic rate high and the brothers share all of them in their system. Some are lean proteins, whole grains, green tea and caffeine, pepper, spices and many more.
4. Exercise to super charge your metabolism. Exercise comes in many different forms and the twins figured out how to maximize their fat burning from exercise. They show how to do aerobic exercise, resistance exercise and how to use varying intensities during exercise for the best results.
The Weightloss Twins are back and ready to motivate and educate anyone who wants to lose weight fast.
The winners of Season 4 of The Biggest Loser are about to reveal The Truth About Diets.
Combined these two men lost over 350 pounds in only 8 months [http://www.squidoo.com/biggestlosertwinsdiet]photo & video They have taken their experience and education from the show and put together the Rapid Action Metabolism Weight Loss System (The RAM System).
They want to inspire and motivate you to shed those stubborn pounds once and for all! Click The Link To Visit My Site and Learn More and Grab their [http://www.squidoo.com/biggestlosertwinsdiet]FREE Meal Plan!
The author, Dr. Becky Gillaspy, is a Doctor of Chiropractic and Certified Wellness Coach connecting you with the most effective methods for weight loss and fitness.
Article Source: [http://EzineArticles.com
The Weightloss Twins are actually Bill and Jim Germanakos who won the 4th season of The Biggest Loser by combining to lose 350 pounds in just 8 months. The twins are now back in the public eye nearly two years after their victory to share the secret to their success in their new weight loss program The Rapid Action Metabolism system. This article shares what the Weightloss Twins consider the number one key to losing fast.
Now before you dismiss this by arguing that anyone can lose weight when they spend months on a ranch where every moment is focused on losing weight I want to refresh your memory. Only Bill lasted the entire time on the ranch (he then went on to lose a total of 164 pounds and the title Biggest Loser). Jim was voted off the show in week 5. That meant he had to lose weight on his own back home while working a full-time job.
And how did Jim do losing weight at home?
He lost 132 pounds in 6 months at home!
Okay, I don't know about you but that makes me at least want to know what the Weightloss Twins have to say about losing weight fast.
The brother unlocked the key to rapid weight loss and the key is your metabolism. Your metabolic rate is what determines if the food you eat gets burned up for energy or stored as fat so the more you can do to speed your metabolism the faster you burn fat.
Here are some quick suggestions from the Weightloss Twins new Rapid Action Metabolism System.
1. Eat small meals throughout the day. You have probably heard this before but you might not have thought of it in terms of keeping your metabolism high. The body requires energy to digest food and when you eat small meals you constantly boost your metabolism throughout your day.
2. Don't skip meals or starve. It seems like you would lose weight by eating very little but if you starve yourself your body adapts to this low amount of calories quickly and slows your metabolism - not good!
3. Eat metabolism boosting foods. There are foods that keep your metabolic rate high and the brothers share all of them in their system. Some are lean proteins, whole grains, green tea and caffeine, pepper, spices and many more.
4. Exercise to super charge your metabolism. Exercise comes in many different forms and the twins figured out how to maximize their fat burning from exercise. They show how to do aerobic exercise, resistance exercise and how to use varying intensities during exercise for the best results.
The Weightloss Twins are back and ready to motivate and educate anyone who wants to lose weight fast.
The winners of Season 4 of The Biggest Loser are about to reveal The Truth About Diets.
Combined these two men lost over 350 pounds in only 8 months [http://www.squidoo.com/biggestlosertwinsdiet]photo & video They have taken their experience and education from the show and put together the Rapid Action Metabolism Weight Loss System (The RAM System).
They want to inspire and motivate you to shed those stubborn pounds once and for all! Click The Link To Visit My Site and Learn More and Grab their [http://www.squidoo.com/biggestlosertwinsdiet]FREE Meal Plan!
The author, Dr. Becky Gillaspy, is a Doctor of Chiropractic and Certified Wellness Coach connecting you with the most effective methods for weight loss and fitness.
Article Source: [http://EzineArticles.com
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