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Saturday 9 June 2012

Gift Free Wealth of Health





-         The Better and Healthy you
-         Fight Acne with Quick and Easy Tips
-         Ultimate body – Building and fitness
-         How To Train Yourself for Soccer
-         Pilates and Complete Body Fitness
-         How to maximize the power of yoga
-         Massage Therapy For Complete Body Relaxation
-         How To Loss weight … With The Right Food!
-         Diet And Weight Loss
-         Complete Body Fitness
-         How To Burn Calories And Stay Fit … Forever!
-         Body Detox Made Easy!
-         The Advantages Of Being A Vegetarian 

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Thursday 24 May 2012

5 Unusually Fast Fat Loss Tips!


Put These To Work And You'll Start Burning Stubborn Flab Much Faster...
article by Rob Poulos, Author, Fat Burning Furnace


TIP1: EXERCISE EFFICIENCY
The idea here is that we’re all very busy, and I don’t have time to spend hours at the gym or workout nearly every day of the week. I know most people are in the same boat.
So what is needed is an exercise routine that can be performed infrequently and takes very little time, but still gives you great results...
...now the only way to do this is to use a form of exercise that produces fat loss in the time that you’re NOT working out.
Most popular forms of exercise provide most of their calorie and fat burning during the exercise…but this is not efficient because we can only exercise so much…even the aerobic and cardio fanatics out there can only stand say 5-10 hours a week of exercise.
So with 24 hours a day times 7 days, that gives us 168 hours in a week… so even working out 5-10 hours a week still leaves us with 160 or more hours that we won’t be working out...
...it is these 160 hours we should be focusing on if we want maximum fat loss in minimum time...
...and when you can do that, now you’ve got exercise efficiency. So the idea is to get the most fat burning out of those 160+ hours that you’re not working out...
...and the best way to do it that I’ve found is by using a very high level of intensity combined with resistance training exercises performed in fairly rapid succession.
This type of exercise will burn fat for up to 2-3 days after the workout is over, so you can see why just 2-3 sessions a week of this type of exercise can double or even triple the amount of fat loss that can occur with typical type of exercise in the so called “fat burning zone”.

TIP 2: FOCUS ON MICRONUTRIENTS FIRST 
Perhaps the most important tip I can give anyone trying to get and stay lean is to look at food from a micronutrient standpoint.
This is not something you’ll hear from most nutrition experts, in fact they’ll tell you just the opposite, to look at your food from a macronutrient view (protein, carbs, fats)...
...this is what most people end up doing, and it is still important for fat loss, but the big turning point in my personal fat loss journey happened when I started to focus on eating most of my calories from foods that are super loaded with nutrients instead of stressing out over my protein, fat, and carb ratios.
The foods I’m talking about are vegetables, fruits, beans, legumes, nuts, seeds.
Now don’t mistake this for a vegetarian or vegan diet, that’s not what I’m talking about, but a diet that supplies the body with the nutrients it requires to burn fat optimally.
Now, you’ll notice that I didn’t include lean animal meats on this list. Well, that doesn’t mean these foods won’t help you burn fat, they will, but what I’m saying is you need to take your focus off of the whole protein first mindset and instead go with a “nutrient first” mindset.
I was raised, as I’m sure a lot of people are, that any good meal needs to start with a big portion of beef or poultry, and that the nutrient rich foods (like vegetables, fruits, beans, etc.) are a small part of that meal, if at all.
I’m saying you have to flip that equation entirely and that most of your meal should be based in the nutrient loaded foods, with a smaller bit of the animal proteins.
The fact is that these foods have the most nutrients, and when you give your body the required nutrients without overloading it with foods that have little nutrients, fat loss become so much easier because the hunger and cravings that plague dieters almost disappears.

TIP 3: STOP DOING SITUPS AND USING ABS GIZMOS TO LOSE STOMACH FLAB!
OK, so this is a big one because six pack abs are like a status symbol these days on whether or not you’re lean.
I mean back in the 70s and 80s, it was enough just to have a flat stomach, but now it’s all about the six pack…for whatever reason.
It probably has more to do with the fact that people are fatter than ever and things like six pack abs are becoming more rare and of course they are that much more desirable because of it.
So, a lot of people are still mystified by the spot reducing myth that you can do exercise a specific area of the body and create localized fat loss.
I should know because I hammer my newsletter subscribers with this myth several times, but I still get question after question about which abs or belly exercises or gut blaster 3000 will get them a set of six pack abs!
Look, you really can’t lose fat from one area of your body specifically...
...the only way you can lose belly fat, thigh fat, butt fat or any other fat is by lowering your overall body fat percentage. In other words, losing overall body fat.
The reason you have problem areas or body parts is because you simply have more fat cells stored in that area genetically.
And we can’t lose these fat cells, we are stuck with them unless we resort to surgery, but we can shrink them, and that‘s what happens when we lose fat. We shrink the fat cells.
So the key here is forgetting about all those abs specific exercises for a while and instead focus on lowering your overall body fat percentage by creating a calorie deficit through the right diet strategies and adding lean muscle to your body.
Truth be told, a good set of barbell squats to muscular failure done a couple times a week will do more for losing belly fat and getting six pack abs than 1000 crunches a week because the amount of calories and fat that will be burned from the squats will far outweigh those crunches.
Yeah, you’ll need some abs specific exercises to build the abdominal muscles, but no one will see them if they’re covered up by layers of body fat.

TIP4: DON’T JUDGE YOUR FAT LOSS PROGRESS ON A SCALE
Alright another huge mistake people make when determining how successful their fat loss program. First off, we’re talking about fat loss here, not weight loss.
Weight loss is the predominant term, unfortunately, because that’s what we are taught at an early age.
But when it comes to losing actual body fat, we have to look at our body composition, not how much we weigh on the scale, but how much of our body is fat weight.
This is really the only way to know if you’re losing fat or just losing water weight or muscle, which is very common on most crash or fad diets...
...people will end up losing a few pounds really fast and get excit, but they don’t look much better in the mirror!
I mean they could look better in clothes because water loss and muscle loss will make you look smaller in clothes sometimes, but when the clothes come off...
...yikes!
This is the skinny-fat look that a lot of people have…they have high body fat percentages, but because of a small bone structure they look acceptable to people while in clothes.
I know nobody wants to look like that, which is why body fat percentage must be the key measurement for fat loss.
OK, another reason we can’t rely on the scale is because of muscle mass...
...if we’re doing this right, our exercise is going to be geared toward gaining lean muscle as this is the best way to create a calorie deficit almost immediately.
Especially as we age because our bodies naturally lose muscle mass every year once we hit our mid 30s or so… by the way that’s the main reason so many people who were in good shape in their 20s and 30s wake up in their 40s 20-30 pounds of fat heavier.
So if you’re measuring your progress by the scale and you gain 5 pounds of muscle, the scale could show no fat loss or even a small gain because muscle weighs more than fat...
...it’s more dense and takes up less space. This can cause you to freak out and think your efforts are causing weight gain when in reality your creating the perfect environment for 24 hour a day fat burning.
So, easy ways to track your bf% are with a skinfold caliper, which you can find online, some of those body fat scales or hand grippers (though there are some tricks to using those correctly).
I actually have a body fat percentage analyzer available for my newsletter subscribers for free which you can get on my website…this is a great little tool and it’s there for anyone who wants to accurately track your fat loss.
So that’s the idea here... track your body fat percentage, not just your bodyweight! It’s fat loss , not weight loss we’re after.

TIP5: KNOW YOUR FAT LOSS NUMBERS
I’m talking about keeping score and knowing your numbers here...
...if you don’t know the numbers, you have little chance of success in fat loss and fitness.
Just like anything else in life, if you’re not tracking what works and what doesn’t work, you’ll be using a shotgun approach that will take much longer and not work as well as an approach that includes tracking.
This is especially important in relation to your exercise and fat loss and fitness progress. Let’s look at the business world for a moment. In any business, at the end of the day, results are measured by revenue, or the money that was made.
If the business owner doesn’t know the numbers, they won’t know if they’ve made any money. And thus they literally have no business! It’s crazy and pretty simple, but the most powerful metric a business owner can track.
I’m a big NBA basketball fan, but do you think I’d enjoy watching my favorite team if they didn’t keep score? Of course not!
If they don’t keep score, we don’t know who’s winning, and thus there is no “game” to win or lose. They have to know their numbers to know who wins and who loses.
Again, strikingly simple, but the fact is that most people don’t track their exercise routines at all. How do they know if they’re winning or losing the fat loss game?
In fat loss and fitness it’s all about monitoring a few key numbers, primarily strength gains, inches in your body part measurements, and body fat percentage.
If you don’t know these numbers from week to week, month to month, you’ll have a tough time judging your progress…and thus you’ll second guess yourself, the methods you’re using and have little change of succeeding.
This is also important because with any type of exercise or diet plan, you’ll need to make slight adjustments as you progress, and how the heck are you going to do that if you don’t know what or when to adjust?
So recording your progress on a weekly and month basis is key to getting that lean and fit body you desire… and if you’re not doing it, you’re using the shotgun approach: just spraying bullets and hoping you hit something.
This is a big reason people give up on their programs...
...not measuring their progress accurately. When you do this right, it can also give you that positive reinforcement to work even hard toward your goals.
Once you sniff something that actually is working, I don’t know about you, but I’ll do everything I can do magnify that effect for as long as I can.
So, bottom line, make sure to keep accurate records of your workouts and your progress. Just like in any business or in sports, you won’t know if you’re winning if you don’t keep score.

Sunday 20 May 2012

How I Use Exercise to Help Me Lose Weight


When I finally got fed up with being rotund, the first thing I did was clean up my diet. However, this wasn’t enough to help me lose weight consistently. With the amount of fat I needed to lose, nutrition alone just wasn’t going to cut it; so I started an exercise program to keep those fat burning results coming. Here’s how to use exercise to send unwanted body fat packing.
Do Plenty of Cardio
 







In order to lose one pound of fat you have to burn 3500 calories. It’s almost impossible to achieve this without doing cardiovascular exercises. Aim to get cardio (with an emphasis on high intensity interval training) five days a week. If you’re super busy (like most of us) and find it hard to squeeze cardio into your day, break your workouts up into chunks.
Here’s an example of how you can break your cardio workouts into manageable pieces:
§  Run on a treadmill for 15 minutes when you wake up.
§  Take a brisk 15 minute walk around the parking lot during your lunch break.
§  Pop in a workout video and exercise for 15 to 30 minutes before dinner.
Don’t feel like your only options for good cardio workouts are treadmills and exercise bikes. There’s nothing wrong with these machines, they work great. But if you do them all the time, they can get sort of humdrum. There are plenty of other ways to get your heart jumping. Some examples include kick boxing, mowing the lawn, gardening, jumping rope and swimming.
Pump a Little Iron
Many women avoid weights like the plague. They fear pumping iron will make them look bulky and masculine. This is absolutely not true. Unless you use some sort of performance-enhancing drug when you lift weights, the possibility of looking like the Hulk is slim.
When you build lean muscle tissue by lifting weights, it kicks your metabolism into high gear and helps you slim down. Keep in mind, the more lean muscle mass you have, the more calories your body will burn—even when you’re stretched out on the couch doing nothing (nice!).
Also, lean muscle mass is compact so it takes up less space than fat. Any lean muscle tissue you build lifting weights will tone your body and give you a streamlined physique. Ladies, if you really want to get in shape, put your fears of huskiness to rest and pump weights three times a week.
Sample Workout Plan to Get You Started
In one of my past newsletters, I talked about building a foundation by focusing on mastering the basics—lunges, squats, pushing, twisting and pulling. Do the below exercise back to back. After you do the entire circuit, repeat all five exercises two more times.
§  Bodyweight squats – 10 to 20 repetitions
§  Bodyweight lunges – 8 on each leg
§  Modified pushups on your knees 10 to 15 repetitions
§  Assisted pull ups – 10 repetitions
§  Medicine ball or dumbbell woodchop – 10 repetitions per side
As your fitness level increases, you can build on these exercises to make them more challenging by increasing resistance and making them more complex.
There’s nothing like waking up every morning looking and feeling your best. Anything less is unacceptable. Let The Diet Solution Program show you these tried and true methods that I’ve used to help me lose weight.

Friday 3 February 2012

I Need to Lose Weight without Feeling Hungry


I need to lose weight but I’m sick of feeling hungry all the time,” is a common statement made by individuals who follow fly-by-night diets. If your diet leaves your stomach rumbling every hour on the hour, it’s time to make a change. I used to think that losing weight meant starving. It took me a while to accept the fact that I could actually eat heartily and still drop weight.
The time I spent starving in the name of losing weight was miserable. When I did manage to shed a few pounds, I would gain it all back in a matter of weeks. Sometimes I’d even gain a few extra pounds. Talk about depressing!
What I learned through years of research (and trial and error) is that when you follow a healthy eating plan, you can chow down until you’re full, and still see amazing weight loss results.
What Are Healthy Foods?
Healthy foods are not created in a factory of processed to death. If the food is dried, canned, frozen or filled with ingredients you can’t pronounce, stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.
How to Make Healthy Meals More Filling
There’s nothing more dismal than dealing with hunger pangs all day. If your meals aren’t satisfying you, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:
§  Add a source of quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this makes meals more satiating and curbs hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.
§  Load your plate with veggies. It helps to divide your plate into three sections and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest slowly and keep you full longer.
§  Drink a glass of water before each meal and throughout the day. This will help you feel full faster and reduce hunger.
Examples of Healthy, Filling Meals and Snacks
§  Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.
§  Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.
§  Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.
§  Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.
§  Dinner: 5 oz broiled halibut steak, 1/2 cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.
Diet plans that leave youhungry all the time (or even some of the time) are evil. Why not scrap the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.
Enough with the yo-yo dieting! Watch this video to find out how The Diet Solution Program helps me when I need to lose weight.

Thursday 2 February 2012

How to Eat Great and Lose Weight


Snacking on dried out rice cakes and wilted lettuce leaves is no way to spend your mealtimes. You don’t have to eat bland, boring foods just to trim up. It is possible to eat great and lose weight all at the same time. If you choose quality foods and have a willingness to try new things, you can get down on delicious meals and shed pounds too.
Choose the Right Foods
You can’t possibly lose weight if the foods you use to prepare you meals are unhealthy and loaded with calories. When you avoid processed nonsense and stick with fresh ingredients, you can’t go wrong. Anything boxed, frozen, jugged or canned is considered processed and has no place in a healthy diet.
Foods that should be staples in your healthy meal plans include fresh fish, naturally raised meats, organic poultry, organic whole eggs, raw nuts, fresh herbs, and fresh fruits and vegetables. Natural foods are better for you because they are low in calories and filled with plenty of nutrients your body can use.
Also, natural foods aren’t loaded with a laundry list of additives that contribute to weight gain, diabetes, cancer, hypertension and other health problems.
Experiment with Recipes, Flavors and Cooking Methods
I love grilled chicken, but if I had to eat if every day, I’d go bananas—I imagine you would too.  Free yourself from the bondage of humdrum, tasteless meals by experimenting with recipes. Thumb through cookbooks, surf the Internet and use your imagination to whip up meals you can’t wait to sink your teeth into.
When you come across recipes that have unhealthy ingredients, simply swap the bad ingredients out for healthier ones. For instance, if a recipe calls for milk, you can replace this ingredient with coconut or almond milk. Also, don’t be afraid to switch out spices and seasonings to add a new flavor to a dish.
Vary your cooking methods to keep things fresh and give food a different taste. For instance, if you always broil your steak, try sautéing it, or covering it with olive oil and dropping it on the grill. All of these cooking methods are healthy and easy to master.
Sample Recipes to Help You Eat Great and Lose Weight
Healthy French Toast:
§  2 slices of Sprouted Grain, Spelt or Rice bread
§  1 tablespoon of real butter
§  2 whole organic eggs
§  maple syrup
§  cinnamon
Directions: Mix the eggs in a bowl. Dip the bread in the egg mixture until it is completely coated on both sides. Heat a pan on low to medium heat and add the butter. Once the butter is melted, add the egg coated bread and cook each side for 3 to 4 minutes. Sprinkle the toast with cinnamon and serve it with 2 teaspoons of maple syrup.
Baked Chicken a la Isabel (one of my creations)
§  1 whole baking chicken
§  extra virgin coconut oil
§  your favorite Italian spices (I use thyme, parsley, oregano, garlic powder, sea salt and pepper)
Directions: Preheat the oven to 350 degrees. Place 2 tablespoons of coconut oil in a small pan and melt it over low heat. Mix 1 to 2 teaspoons of each of your spices in a small bowl and pour in the melted coconut oil. Mix all the ingredients together. Let the spice and coconut oil mixture cool.
Rub the spice and oil mixture under the skin of the chicken with your hands. Once the chicken is completely coated, place it breast side down in a glass baking pan and pop it in the oven. Let the chicken cook for 1 to 2 hours until it’s done.
There’s nothing boring or tasteless about the above recipes. If you’re creative and are willing to experiment with new recipes, you can chow down like this everyday and look fantastic doing it.
Your dream of permanent weight loss is just a reach away. Watch this video to find out how The Diet Solution Program can help you eat great and lose weight.

Saturday 28 January 2012

Foods to Avoid in Your Healthy Meal Plans to Lose Weight


People get excited about a lot of things, but I have never in my life met anyone who’s thrilled about being overweight. I have however, met folks who are sick of the up and down rollercoaster of so-called healthy meal plans to lose weight. Rather than deal with more dieting disappointments, some of these people conclude that living “large” is simply in the cards for them.
Throwing your hands up in defeat and deciding to spend the rest of your days (unhappily) overweight is no way to live. A decision like this can beat your self-esteem into the ground and shave years off of your life. C’mon, you owe yourself and your loved ones so much more than this.
There’s no magic formula to losing weight – if there were, everybody and their mama would be slim. The best way to achieve successful weight loss results is to know what types of foods to keep out of your diet.
Just Say “No” to Processed Foods
Processed foods are cheap, convenient and easy to prepare. Unfortunately, these foods are bad for your health. Of course, you’d never know this by watching those hyped up television ads. Since manufacturers aren’t going to give you the dirty on the ingredients they use in processed foods, I’ll gladly do it for them.
Let’s start with trans fat. This ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of cardiovascular disease. Considering heart disease is one of the leading killers of men and women, trans fat is one ingredient you want to steer clear of.
If you’re wondering where that double chin came from, the high fructose corn syrup used in some of your favorite processed foods may be partially to blame. This ingredient has been getting a lot of press lately because it is believed to be a major player in the rising obesity epidemic.
Don’t even get me started on the chemicals manufacturers use in processed foods. If I tried to name some of these chemicals, I’d be tongue tied for days. Besides, you’d probably think I was reading the label on a can of bug spray instead of the ingredients in your favorite microwavable meal.
Send Sugar Packing
The average person consumes about 150 pounds of sugar per year. When you think about the fact that sugar is in almost everything, it’s easy to eat tons of this stuff without even realizing it. So what’s the big deal? There isn’t enough time in the day for me to tell you about all the damage sugar can do to your health. However, I can give you a quick rundown.
Sugar contains nothing but empty calories. When you eat this stuff, a large portion of it gets stored in the body as fat. If your goal is to slim down, being heavy-handed with the sugar isn’t going to help. This is not even the worst of it. Sugar can also depress the immune system, feed cancer cells, contribute to heart disease, raise your risk of osteoporosis and make you look decrepit.
Give Artificial Sweeteners the Boot
Before you run out and stock your fridge with a bunch of those zero-calorie diet drinks, there’s something you should know. The artificial sweeteners used in diet drinks and other low-calorie products are lab-created. Yep. You heard me right – mixed up in a lab like something out of aFrankenstein movie.
These chemical sweeteners can cause or contribute to a laundry list of neuropsychiatric disorders and chronic illnesses – depression, anxiety, migraines, mood changes, panic attacks, vertigo, memory loss, Alzheimer’s, brain tumors – should I go on? And if you think you’re going to shed a few pounds using artificial sweeteners, think again. These sweeteners stimulate your appetite and make you eat more food.
When you’ve tried diet after diet and not one of them delivers results, it can certainly make you want to give up. But you owe it to yourself and to your family to live the healthiest life possible. Processed foods, sugar and artificial sweeteners are the main culprits of weight gain. When youeliminate these foods from yourdiet, you greatly improve your chance of losing weight.
Make dieting disappointment a thing of the past. Let the Diet Solution Program arm you with the tools you need to create effective healthy meal plans to loseweight and live healthier.