Sunday, August 9, 2015

How to Lose One Pound Per Week-Follow These 5 Simple Moves

Everyone knows that to  lose one pound per week, nutrition is most important followed closely by incorporating a good exercise plan to one's lifestyle.

When it comes to exercise, to get the most bang for your buck, one needs to use those exercises which burns the most calories which can help you lose weight faster.

The following are 5 simple exercises you can use which helps skyrocket calories and torch the metabolism.  I happened to find these over at Skinny Mom.com.

5 Moves That Burn Calories Like Crazy by Grace Hermanns

Image result for how to lose one pound per week

To make your workout as efficient as possible, it may be necessary to switch up your routine. Keep your body guessing so it never gets adjusted to one or a few moves. Once you get good at an exercise, your body expends less energy to complete it. Engage all your muscles at different intervals; this will keep your body guessing, your metabolism working in overdrive, and your calories burning like crazy. Next time you’re looking to challenge the same muscles in new ways, try some of these moves!

Hamstring Ball Tuck: This rep will challenge your core muscles a lot more than a regular squat! It will sculpt your mid section without putting strain on your knees. You will need a stability ball for this. Lying on your back, place your heels and calves on the stability ball and have your arms resting by your side. Pressing your shoulder blades into the floor, lift your hips, bend your knees and drag your heels toward your butt, keeping your whole body lifted. Then, slowly extend both legs back into the resting position without dropping your hips to the floor. If this rep is new to you, only do a few at first and increase from there.

Side Plank Hip Dips: This plank is a challenging exercise, but challenging equals more calories burned! This rep is an effective way to increase your core strength, but in holding the pose, you’ll be contracting many different muscles such as the abdominals, obliques, hip flexors, quads and pecs. Repeat the rep on both arms to get the most burn.

Bench Sits: This is an awesome move that you can do anywhere there is a bench! Standing with your hands together in front of your chest and feet hip distance apart, bend your knees and push hips back over bench, keeping your knees over your ankles, and come to a sitting position. Next, you’ll want to lean back to make a V shape with your body. Tighten your core, stretch your legs out straight and lean back on your sitting bones. Stretch your arms out to the sides, hold it for a few seconds, and then slowly lower your feet to the floor and move back into your starting position. This rep will challenge leg and butt muscles!

To view the last 2 exercises and images of how to do them, click here http://www.skinnymom.com/5-moves-that-burn-calories-like-crazy/

Thursday, August 6, 2015

Weight Lose Programs-You Can't Avoid This Combinaton


If you are one looking for at a variety of weight loss programs to achieve your goals, I believe an important component you should consider is if it provides a way for you to detoxify your body too. Here is why this is important.

The Ultimate 5 Ways of Detox Diets for Weight Loss by Michael Forthan


Detoxification plays a major role in crash diet programs. It will prepare the body for future weight loss. Anti-oxidants are best for the detoxification process. The purpose of this step in a detox diet is to remove all of the toxins from your body, which can slow your metabolism. Detox diets for weight loss are used because a lower metabolism can have negative effects on weight loss goals. Flushing the toxins benefit the body in many ways such as:

# Raise in energy level # Boost in cell renewal rate # Healthy and radiant skin # Boost metabolism # Improve in body vitality and strength

You will have many diets to choose from when you decide to detoxify your body. A detox diet is designed for short periods of time and should never be used for an extended period. This can be done during times that you eat without restriction including during festivals or holidays. It is one of the ways to prepare your body for a weight loss program. The foods that are included in detox diets for weight loss are those that are designed to flush toxins from the body.

Diet # 1: Citrus fruits: When searching for the best anti-oxidants consider citrus fruits.It has been found that citric acids are one of the best agents to flush toxins from the body. Your body requires the wide range of nutrients found in citric acid.

Diet# 2: Leafy green vegetables: Leafy green vegetables is one of the best ways to natural introduce iron and zinc into your diet. These rich elements improve hemoglobin level in the body. The water elements in these vegetables also aides in the detoxification of the body.

Diet # 3: Whole, raw and unprocessed food: This should include a wide variety of sprouts. It is important to remember that spouts can be made at home and they contain vital minerals and nutrients that aide in detoxifying your body.

Diet # 4: Organic and raw sugars: A surprising fact is that this type of sugar is sweeter than the more traditional version. The absence of chemical processing makes this type of sugar good for detoxifying the body. It contains natural sweetness.

Diet # 5: Fruits and vegetables that is high in anti-oxidants: Some fruits such as citrus fruits, apple, watermelon etc help to detoxify the body. Vegetables like cabbage, lettuce and celery are helpful equally.

It can be said that detoxifying agents are diets that flush toxins from the body. You should never use this type of diet to lose all of your excess weight. It is important to remember that detox diets for weight loss only deal with removing toxins from your body. Always consult a physician before beginning the detoxifying process. This may require professional advice to prevent bad effects on your health. Juice fasting is one of the ways to detoxify the body, but this may increase the acid level in the body , so make it sure to drink plenty of water during this process.

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Sunday, July 19, 2015

Do You Need to Lose Weight? Signs That You May


Image result for weight loss


Each day in the United States, million of Americans say to themselves “I need to lose weight.”  Are you one of those individuals?  While many of the individuals who tell themselves that they need to lose weight do need to lose weight, not all do.  So, the question that many ask themselves is “do I really need to lose weight?”  If that is a question that you have asked yourself before, you will want to continue reading on.

One of the many signs that you may need to lose weight is if you are obese.  Many individuals do not realize that there is a difference between being overweight and being obese. While different healthcare professionals have different definitions for obese, it is often said that those who are thirty or forty pounds overweight are obese.  If you are obese, you shouldn’t only be worried about your appearance, but your health as well.  Obesity has been linked to multiple health complications, including the early onset of death.

Another one of the many signs that you should lose weight is if you have been told that you need to do so.  Whether your physician recommended losing weight or if someone that you know on a personal level has, it is advised that you at least take their suggestions into consideration. Unfortunately, many individuals are embarrassed or become upset when they are told that they need to lose weight.  What you need to remember is that the individual mentioning your weight to you likely isn’t as concerned with your appearance as they are with your health.

Another sign that you may want to think about losing weight is if you are finding that your clothes no longer fit you.  Of course, it is normal for some individuals to gain weight or to have their weight fluctuate, but you may want to think about joining a weight loss program or developing your own weight loss plan if you find that your clothes no longer fit or are difficult to get into.  Unfortunately, many individuals do not just have a small weight gain. Small weight gain often leads to more, which could have a negative impact on your health.  It is also important to mention the cost of new clothes, which you may not be able to afford.

If you find many simple tasks or activities, like walking up a flight of stairs, difficult, you may want to think about losing weight.  Of course, becoming out of breath from simple activities may not necessarily just be a weight problem, but there is a good chance that it is. When you lose weight, even just a little bit of it, you will likely find it easier to do many of the activities that you love or even the tasks that you need to do, like take your kids to the park.

The above mentioned signs are just a few of the many signs that you may need to lose weight.  Should you wish to lose weight, you are advised to proceed with caution. There are a number of weight loss products on the market, like diet pills or exercise equipment, which do not work. To save yourself money and to protect your health, you may want to consider consulting with your physician before starting any weight loss program, even one that you develop yourself.


Sunday, July 12, 2015

Belly Fat Diet Plan-How Soluble Fiber Helps To Flatten the Belly


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Belly fat- it's unsightly and unhealthy. Who wouldn't love to see it just melt effortlessly away? Very little happens without some effort, but a new tool has been found that can help in the battle against abdominal fat.

An accumulation of deep belly fat, known as visceral adipose tissue, has been linked to increased inflammation throughout the body. This, in turn, is a risk factor for developing cardiovascular problems such as high blood pressure and excessive cholesterol levels in the bloodstream. Science is learning that the deep belly fat secretes damaging hormones that can alter the body's metabolism. This can play a role in the development of Type 2 diabetes and other chronic diseases including cancer.

Visceral adipose tissue lies beneath the abdominal muscles, close to the organs. This makes it even more dangerous. It differs from subcutaneous fat, the fat beneath the skin that helps insulate the body and serves as an energy storage tissue.

So, just looking slimmer is not the main reason for tackling the belly fat problem. Did you know that dangerous visceral adipose tissue can accumulate even in people with an acceptable Body Mass Index? You don't have to be overweight to have excess belly fat.

Routine exercise has been shown to greatly reduce belly fat and slow the accumulation of more. If you don't participate in regular activities that get the body moving, try starting a daily walking routine. While you are upping your calorie burning exercise, take a look at how much soluble fiber you get in your diet every day. It has been proven to slow the accumulation of deep belly fat.

Soluble fiber is found in fruits, vegetables, beans and whole grains. Food sources are always a better choice than supplements, since you are getting all kinds of valuable nutrients while eating the fresh fruits, vegetables, and whole grains. Insoluble fiber passes through the body pretty much intact. Its role is to add bulk to the fecal matter passing through the intestines, helping you stay regular.

Soluble fiber, on the other hand, forms a kind of gel in water and can bind to and usher substances, including fats, out of the digestive tract. It helps lower cholesterol levels, normalize blood sugar and slows the accumulation of belly fat. So grab an apple, make some oatmeal, or have a tasty bowl of herb-filled brown rice and beans.






Sunday, June 7, 2015

Can You Lose Weight By Walking?


Everybody knows that weight loss is not easy. In fact, in order for us to lose weight and keep it off, one really has to commit to a lifestyle change.

Some folks may be wondering if they can lose weight by walking. After all, we want to do the best exercises that will burn the most calories. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember, it is good for you and makes you feel pretty good, too), it is helpful to know how many calories you burn during a particular activity.

Remember also that simply burning more calories will take you only so far down the road to better health. A well-balanced, low-fat diet, plenty of rest, and a healthy attitude are also essential. And, of course, doing all things in moderation - even exercise.

In today's post you will be learning about the top calorie burners-activities that can really turn up the heat; and yes, walking is one of them.

Reading The Chart
The figures on this chart correspond to how many calories individuals of various weights burn per minute during different activities. Multiply this number by how many minutes you perform a given activity. For example, a 160-pound man jogging will burn about 12.4 calories per minute, or 372 calories during a 30-minute jog.
There are a few things you should keep in mind while reviewing this chart. With exercise, it is true that you get out of it what you put into it. Simply showing up for class and going through the motions is not going to do you much good. To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing.
And do not forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your daily life. Doing things like taking the stairs, walking to the mailbox instead of driving, and doing chores around the house are great ways to burn additional calories.

Activity Calories/min.120 lb.140 lb.160 lb.180 lb.
 Basketball 7.5 8.8 10.0 11.3
 Bowling 1.2 1.4 1.6 1.9
 Cycling (10 MPH) 5.5 6.4 7.3 8.2
 Dancing (aerobic) 7.4 8.6 9.8 11.1
 Dancing (social) 2.9 3.3 3.7 4.2
 Gardening 5.0 5.9 6.7 7.5
 Golf (pull/carry clubs) 4.6 5.4 6.2 7.0
 Golf (power cart) 2.1 2.5 2.8 3.2
 Hiking 4.5 5.2 6.0 6.7
 Jogging 9.3 10.8 12.4 13.9
 Running 11.4 13.2 15.1 17.0
 Sitting, quietly 1.2 1.3 1.5 1.7
 Skating (ice and roller) 5.9 6.9 7.9 8.8
 Skiing (cross country) 7.5 8.8 10.0 11.3
 Skiing (water and downhill) 5.7 6.6 7.6 8.5
 Swimming (crawl, moderate pace) 7.8 9.0 10.3 11.6
 Tennis 6.0 6.9 7.9 8.9
 Walking 6.5 7.6 8.7 9.7
 Weight Training 6.6 7.6 8.7 9.8
Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800) 825-3636 for more information.

Sunday, April 26, 2015

How To Lose One Pound Per Week-Break The Diet Cycle



Looking to lose one pound per week like a lot of us, including myself? It may seem strange that one of the first things you need to do is to break the diet cycle, but its true. There's a reason for this.

You know how it goes:  You go on a diet. Soon you feel deprived of the foods you like. Then you cheat. So you go on a more extreme diet, cheat again and feel even worse about your failure. As the cycle continues, you feel increasingly unhappy with your body and out of control with food. The extra pounds don’t really decrease, but your self-esteem certainly takes a dive.
Lisa Druxman, MA, creator of the Learning Eating Awareness and Nutrition program, gives these reasons why the very common yet vicious dieting cycle may be more harmful than you imagined:
  • Eating between 500 to 1,200 calories per day (typical of diets) slows your metabolism, may result in loss of muscle (which you don’t want to lose) and may not supply the nutrients you need to be healthy.
  • Some studies suggest that dieting may prevent your body from producing enough serotonin to maintain your mood level, leading to food cravings and overconsumption of carbohydrates and sugar.
  • Some experts believe the body fights to maintain a natural set point, regardless of food intake, and diets might even elevate the set point and increase the size and number of fat cells.
  • The dieting cycle can produce feelings of deprivation, self-blame, lowered self-esteem, stress, and depression.
Druxman offers these 10 steps for breaking the diet cycle and starting a healthy, new relationship with food:
1. Redefine Health. Start to measure your well-being by how you feel rather than by what number you see on the scale. Are you strong? Do you have energy throughout the day? Can you walk up stairs without being out of breath? How is your cholesterol level and blood pressure?
2. Counteract Societal Pressure. Stop basing your goals on the images you see around you. TV ads for wrinkle cream feature 25-year-olds. Magazine pictures are commonly manipulated to portray ideals, not reality.
3. Choose a Realistic Target Weight. Are you shooting for a weight that you have not had since high school or college? Take an honest look at your beliefs about your ideal weight. Do you think it will result in a perfect body and a perfect life? Recognize the difference between your fantasies of weight loss and reality. Health care professionals such as nutritionists, physicians, and personal trainers can help you achieve a new perspective.
4. Make Sure the Timing Is Right. If you are facing multiple stressors or looking for short-term results (that upcoming reunion or a new relationship), move slowly. Real change takes long-term commitment and a supportive environment. By taking small steps you will avoid becoming overwhelmed and sabotaging long-term success.
5. End Deprivation. Do you feel addicted to certain foods? Chocolate? Cheese? You may actually be responding to deprivation. Take foods off your forbidden list and, in time, you are likely to stop overindulging. However, this process is slow and professional guidance may help.
6. Shift the Paradigm. Start concentrating on eating healthier, feeling better and being more active. Stop focusing on “good” and “bad” foods.
7. Take Baby Steps Toward Better Choices. Instead of giving up pizza altogether, try ordering one with chicken rather than pepperoni, or go lighter on the cheese topping. You get the idea.
8. Set Different Goals. Make physical activity—not dieting—your priority.  Again, take small steps so you feel successful, rather than trying too much and setting yourself up for failure.
9. Build a Support System. Find supportive people, and teach them how to give you support, such as providing feedback for positive changes you’ve made, rather than negative comments for slips.
10. Find Positive Reinforcers. Make a list of positive reinforcers for encouragement, such as a massage, a new book or a bubble bath. Treat yourself after periods of regular exercise or other sustained healthy new behaviors. Remember, you can break the diet cycle!
Provided by 

Train Hard and Expect Success!
Monique


Weight Loss Resources:

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2015 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/

-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/

The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html

All Diets Are Useless without This!
http://www.burnthefatinnercircle.com/public/All-diets-are-useless-without-this.cfm

Monday, March 23, 2015

How to Lose One Pound Per Week-Choose the Best Time To Exercise


Most people who desire to lose a pound per week know on some level that exercise is important. What they may not know is that its also important to look at when they exercise as well. Here is why:
Contrary to popular belief, women are not the only ones with biological clocks. We all have them, and heed their ticking on a daily basis. If you exercise regularly, you may have already determined your most productive time to exercise. On the other hand, if your exercise time varies from day to day, and it is wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.
Rhythm: It's Not Just For Dancing
The secret appears to lie in circadian rhythms, the daily cycles that our bodies follow. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure. The rhythms result from the firing rate of neurons. They have conformed to our 24-hour light-to-dark cycle, and may be regulated each day according to the environment.
Warm Is Better
The influence of circadian rhythms on body temperature seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal. Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak.
Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak, and resting heart rate and blood pressure are low.
Don't Fix It If It's Not Broken
Don't change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit. And though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to insure that your body is ready for action.
Other Considerations
If stress relief is your goal, exercise always works, at any time. If you are wondering when it is best to train for an upcoming event, it depends on what time you will be competing. If an upcoming marathon begins at 7 a.m., try training at that time of day. Though training at any time will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.
Find Your Peak
To determine your own circadian peak in body temperature, record your temperature every couple of hours for five to six consecutive days. Body temperature usually fluctuates by plus or minus 1.5 degrees throughout the day. Try exercising during the period three hours before and after your highest temperature. If you are an early bird or a night owl, you may notice that your temperature peaks one to two hours before or after the norm (between 4 p.m. and 6 p.m.); you can adjust your exercise time accordingly.
Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800)825-3636 for more information.

Train Hard and Expect Success!
Monique


Weight Loss Resources:

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2014 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/

-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/

The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html

All Diets Are Useless without This!
http://www.burnthefatinnercircle.com/public/All-diets-are-useless-without-this.cfm