I often get asked which is better, cardio or weight training? There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind. Bottom line here is, if the diet you are following to review either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don’t receive the optimal results they had hoped for and have made yet another nutrition “guru” laugh all the way to the bank at your expense.
Here is a key distinction. Your focus should NOT be on the “macro-nutrients” (fat, carbs, protein) but on the “micro-nutrients” (the essential vitamins and minerals which enable the body to produce enzymes, hormones and other substances essential for proper growth and development). When you choose the right foods and you eat them at the right times, your hunger mechanisms tend to do a great job of managing your body weight and keeping you lean and healthy. Once you figure out what “the right foods” and “the right times” are, you can throw calorie counting out the window. You’ll have the perfect solution for being in shape. You’ll figure out how to eat just enough to be lean, healthy AND energetic.
Is the Protein Diet safe, and does it work for slimming and weight loss? Well, the safety aspect is under scrutiny, and has been for many years. So far however, there seems to be little to no evidence to suggest the high protein, low carbohydrate diet is in anyway harmful. No more so than any regular high carbohydrate, high fat diet. Does the high protein diet for women work for slimming and weight loss? Well, in most studies where the subject sticks religiously to their diet, then yes, a substantial amount of weight can be lost in record time. It must be noted however, that the withdrawal of carbohydrates from the body, will rapidly cause a reduction in water weight and water retention in the body. This change in body fluid balance will account for the rapid first few weeks sudden drop in weight on the Protein Diet.
Whatever your diet is whether its healthy or not you should see weight loss after about 3 weeks of intermittent fasting and do not be discouraged if you don’t notice much progress at first, it’s not a race and its better to lose weight in a linear fashion over time rather than crash losing a few pounds which you will put straight back on. After the first month you may want to take a look at your diet on non fasting days and cut out high sugar foods and any junk that you may normally eat. I have found that intermittent fasting over the long term tends to make me want to eat more healthy foods as a natural course.
1200 Calorie Diet Menu With Meal Plan
Abdominal fat can increase risk to cardiovascular disease in both men and women. Avoid stimulant fat burner supplements. These almost always produce an increase in stress hormone chemicals, primarily cortisol. High cortisol levels make it difficult for the body to burn fat, and tell the body to catabolize muscle tissue. There are plenty of non -stimulant based fat burning supplements that increase the rate of fat burning without promoting a stress response. Things like forskolin, TTA and of the mild thyroid boosting supplements along with ALCAR and other products that increase mitochondria output. Green tea has been proven to boost fat burning up to 4percent by itself and has a wide variety of health benefits. Caffeine in reasonable quantities is acceptable even though it is technically a stimulant-just don’t go overboard with it.
The ultimate solution is to combine a nutritionally-rich natural diet with a properly designed progressive and varied exercise program that stimulates the optimal hormonal and metabolic responses within your body. And it’s because of WHO you are and the vision of the purpose-driven life you wish to lead; not because it’s on your “to-do list”! It’s one thing to know what to do; it’s another to have the motivation to do it. Health, fitness and the “perfect” body etc should be considered as by-products of successful living – not end goals to be pursued in their own right! Affirm your greatest possible vision of yourself. Raise the bar and ask more of yourself. Guaranteed it will include being in the best possible shape (physical + mental).
Stress. In order to alleviate pain and gain normal movement, a person must be relatively stress-free. A highly stressed person will find it difficult to manage movement correctly as its body is probably concerning with more life threatening concerns and disease instead of wanting to run around the block. Stresses may come from many forms including digestive psychological environmental and physical factors. If you go over your limits of tolerance to stress it will result in harm to your body and may be reflected in sickness or an inability to exercise. This is why movement and exercise should be increased gradually to a stressed body as it can be an excessive physical stress to the body. If you would like an indication of your body stress levels please ask for my health and lifestyle questionnaire, this will give you real ways to reduce your stress levels so that you’re not tipping over the limit of your stress limits.
This is especially important if you are exercising regularly and have greater needs for protein due to the body’s repair and regeneration of muscle tissue. The quickest way for an athlete to reach a state of over-training is by not getting enough protein. Lean choices of protein include: egg whites, fish, turkey and chicken look at this web-site breast just to name a few. Higher fat proteins include: bacon, sausage, hot dogs, pork, whole milk and hamburgers. Remember our goal of balanced blood sugar. The right choices in the protein category make a significant difference in keeping our immune system strong and maximizing our lean muscle mass throughout our lives.
How To Lose Fat Naturally
What you are about to read may change your life. Something that you can do to avoid bulking up your legs is to not have a calorie surplus. A calorie surplus is when you’re taking in more calories than you are burning. This does not mean starving yourself because it is important to build lean muscle in order to accomplish your goals of being toned. Also, your RMR (resting metabolic rate) will slow down if you starve yourself. This can create a calories surplus even when you’re hardly eating anything at all. That being said, make sure you are not pigging out and overeating too much as well.
Not taking enough steps to eliminate stress levels in the body to a low to moderate level. Stress can come in many forms such as nutritional, physical, psychological, electromagnetic to name a few. Another example is not to over train in exercise, it will make you stress your body and retain fat. Aim for intense sessions of no longer than an hour and balance your program between Cardio resistance, energising and stretching exercise. A great way to relieve stress through energising exercises is to use my free calendar and click here.
Breathing. Many people breathe shallow and only in the chest. However if you want to see how to breathe properly look at the baby and how they breathe and you will notice it’s breathing into its belly and the belly moves up and down. I take the time to teach all my personal training clients how to correctly breathe. The essence of this is to breathe deeply into your diaphragm not just your chest beating in through the nose for five and then out to the mouse for five. This is both coming and meditative thinking improve your core activation. Breathing is also the body’s major mechanism of detoxifying the body, so improving your breath will improve your body detoxification and can even assist with weight loss. Let me reiterate why breathing is important, because you take 20,000 breaths per day.
Calories are NOT calories. You can gain fat while being on an under maintenance calorie level by simply having your macro nutrient profiles screwed up. I read a very well conducted study recently where they took over 1500people and put them on a diet that was 1000 calories below maintenance levels and the primary macro nutrient was fructose. The vast majority of the people actually GAINED body fat while eating 1000 calories less than maintenance levels. The scale weight went down, and when they tested body composition they determined the people had lost a lot of muscle while actually storing more bodyfat. Without going into diet details as this is not what this article is for, the simple take home message is carbs are not your friend on a fat loss diet. This is not conjecture, just basic physiology.
One week of eating with an emphasis on stabilizing blood sugar will blast your energy levels through the roof, not to mention make you feel better than you’ve ever felt before. Your body always strives to stay in balance. With your help the body can work a lot easier in reaching this look at here state. With all systems operating a peak efficiency you achieve a new cellular harmony which starts to melt off extra fat, reduces stress hormone levels, improves your mood and leads to deeper sleep, causing a better overall repair and recovery from the previous day’s activities.
Truth About Six Pack Abs
If you’re like most people , you’re probably utterly confused when it comes to choosing a proper weight loss plan. Now for some good old fashion math. In a pound of stored fat there is approximately 3,500 calories. What that means to you is if you want to burn off just 1 pound of fat you’ll need to burn off 3,500 calories more than you consumed. OK another myth, you go to the gym jump on the scale and it reads 200lbs. After a grueling hour of cardio you get back on the scale and is reads 198lbs. Wow, you lost 2 pounds in an hour right? Wrong, you lost 2 pounds of water weight which will be restored as soon as you re-hydrate. Hopefully by now you get the basic understanding here. Truth be told, you can absolutely accomplish your fat loss goals if the basics is all you ever know.
Your liver is a fat burning machine. Each day it produces bile, that emulsifies and absorbs fat in the small intestine. Bile is the real key to the liver’s ability to digest and assimilate fats. If there is not enough bile produced, fat cannot be emulsified. our website if you have a roll of fat around your waist line, you may have what is commonly called a “fatty liver”. Your liver has stopped processing fat and has started storing it. Only when you bring your liver back to full function, would you lose this fat.
In this category you have three choices: Low glycemic, medium glycemic and high glycemic carbohydrates. Low glycemic carbohydrates enter the blood stream very slowly and therefore do not throw blood sugar levels out of balance. Because of this at least half of all the carbohydrates you consume should be low glycemic. The glycemic index is a rating of all carbohydrate foods and each food is given a score between 0-100. Surprisingly enough, a lot of foods that are considered diet foods are the highest on the scale. For instance, rice cakes, potatoes, white sticky rice, table sugar and most breads are at the top.
OK We’re born alone and we usually die alone. But that doesn’t mean that we have to be alone in between. In fact, studies are increasingly showing that the more social you are, the healthier you are Loneliness leads to depression, stress, and anxiety: three big players not only in ill health in general, but in weight gain and obesity in particular. An active social life, with lots of time spent with friends and family, increases the likelihood that you will be more physically active. You will also likely have more support and more motivation in your efforts to maintain a healthy lifestyle.
Now, here’s the key; dieting reduces your basal metabolic rate. As we have already discussed, our bodies are exceptional at adapting to our environment. When we restrict calories and other macro-nutrients like carbohydrates, fat or protein, our body will compensate to the low supply of energy and adjust the body’s energy demands by lowering your basal metabolic rate. It does this by reducing your metabolically active muscle mass and muscle tone. By reducing your muscle mass and tone, your metabolic rate drops. You will burn less energy throughout the day to match the amount of energy available. When you “go off” your diet and resume your previous calorie consumption, the excess energy will be readily stored as fat for the next round of lowered energy availability; compounding the cycle of weight gain.
What Dieting Does To The Body
Most people who are overweight get dieting wrong and the first thing they think of is starvation. The liver is an efficient metaboliser. It metabolises not only fats , but proteins and carbohydrates for use by the body. It converts various amino acids into various proteins that may have a direct or indirect impact upon your weight. Many proteins transport proteins through the blood stream, and hormone balance is critical to avoid water retention, bloating and cravings, as well other health problems. Proteins also help transport wastes, such as damaged cholesterol, and used estrogen and insulin to the liver, for detoxification and elimination through the kidney.
Well, yes, the Protein Diet, when followed specifically can, and will assist with rapid weight loss. Is it healthy though, and how does it do this? The science behind the protein diet is quite simple really. When you follow this diet regime, you are to virtually eliminate carbohydrate foods, and replace your eating with protein foods. Anyone can probably tell you that by removing an entire macro nutrient food group that this will drastically limit your food combination choices and selection, as well as taste variety. If you religiously stick to this, then yes, most likely this one fact alone will aid you lose weight.
The basic formula that has been the same since the dawn of mankind is calories consumed vs. calories burned. In other words, if your caloric intake is 2,500 calories and your body burns 2,000 calories well clearly you have a 500 calorie surplus that will be stored as fat. On the other hand, the opposite is also true. If you consume 2,000 and burn 2,500 you are at a 500 calorie deficit. Yes, the macro nutrients such as protein, carbohydrates, conversational tone and fats play a roll, but let’s stick with the fundamentals. Also while we are on the subject of calories let me dispel a common myth, “you can not get fat eating healthy foods” unfortunately you can. That is because of the fundamental rule I just mentioned, – calories consumed vs. calories burned. I will talk in more detail about the glycemic index and specific carbohydrates at another time, for now, we are sticking to the basics.
Although there are several different ways you can do intermittent fasting we are only going to look at the 24 hour fasting system which is what I used to lose 27 pounds over a 2 month period. The basic method is to fast twice a week for 24 hours, it makes sense to do this a few days apart and it is easier if you pick a day when you are busy so that you do not become distracted by feelings of hunger. Initially you may feel some hunger pangs but these will pass and as you become more accustomed to intermittent fasting you may find as I have that feelings of hunger no longer present you with a problem. You may find that you have great focus and concentration whilst fasting which is the opposite of what you would expect but many people experience this.
The Unified Theory Of Nutrition For Weight Loss And Muscle Gain
When people hear the term Unified Theory, some times called the Grand Unified Theory, or even “Theory of Everything,” they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations. Well rested; this includes going to bed resources by 10:30 PM every night. This is because your body is designed to sleep and rest in darkness. Your body is recovering from 10 PM to 2 AM. Going to sleep well into or past this time will result in chronic physical injuries as it is deprived of its recovery time. You cannot properly catch up sleep during daytime, because sunlight hitting your skin automatically releases the hormone cortisol in your body preparing you to wake up, this disallows you to sleep property in sunlight.
3) Eat the proper amount of fat. If you eat too much fat, it will be stored in your body, which is what we don’t want. But you can’t restrict your intake too much. If you starve yourself of fat, your body will respond accordingly-that is, by going into starvation mode. Your metabolism will literally shut down. The body’s logic here is that resources are scarce and they need to be conserved. So, counter-intuitively, restricting your fat intake too much will actually prevent the fat from melting off.
Now please don’t misunderstand me. Some exercises that target belly fat loss are fantastic and they do assist in strengthening your stomach and help you build and maintain a strong back. However, the truth is that stomach exercises should really just be a minor part of your workout sessions. The greater part of your focus and time should be on multi joint workouts that work the biggest groups of muscle in the entire body such as your chest, back and legs. This is perhaps one of the best fat burning tips you can understand for getting rid of fat permanently.
Insulin is a fundamental hormone produced by the pancreas that helps usher glucose from the blood stream primarily into the muscle and liver cells. Insulin insensitivity develops as the result of physical in-activity, a diet high in processed sugars and being overweight. If someone is insulin resistant, thy will typically have chronically high levels of circulating blood glucose. Excess levels of blood glucose get converted to fat and stored for later use. The result is more resistance and higher levels of circulating blood glucose encouraging more fat storage – a vicious cycle.
Why You Should “Just Say No” To Diets If You Want To Burn Fat (Part
In part one of this article, I talked about how avoiding diets is one of the best things you can do for your long term health and fitness success, espcially if you want to burn fat. We know that our bodies need the right foods, vitamins, minerals, and exercise to remain healthy and fit. But have we really educated ourselves to answer the questions of “What are the right foods?”, “How do we get the vitamins and minerals our bodies need?”, and “What are the most beneficial forms of [source] exercise that we can use for our busy lives?”. The answers to these questions are many in the advertising, medical, and fitness worlds and the media is all around us on TV, in newspapers, magazines, and on the Internet. Many of these “Fitness Guru’s” offer miracle methods and products supposedly designed to turn us into fashion models and genetically perfect examples of a human being. But, try as we may, we fail to successfully turn the hands of time back to our youthful figures.
Simple Carbs, or sugars (candy, soda pop, white processed baked goods, etc) are to be avoided and kept to a minimum for the most part. They provide little nutritional value to you and are what I often refer to as empty calories. They just add calories to your body with little or no nutritional value that are going to end up in your fat stores if you’re not careful with how much you ingest. Forget about maximum fat burning here. Of course, many people are aware of the blood sugar and insulin connection with eating too many simple carbs. Our insulin regulates are blood sugar level and takes any excess sugars and stores them as fat. We then are stuck getting tired and hungry, making repeating this cycle far too easy. The best way to avoid this, I’ve found, is eating a sensible amounts of complex carbohydrates instead.
One day, we notice a strange bloating of flesh which seems out-of-place in our previous experience and “Flash! I need to start watching what I eat and exercising more” However, unless we spent our college years studying human metabolism, nutrition, and biology, we were ill prepared when we began exercising and dieting. Even so, at that time just about any curtailing of food intake, change of diet, and exercise program still rendered positive results. Thus we satisfied ourselves with those results and never studied more efficient methods of controlling our fat build up.
Another important aspect of protein involves whether or not you’re getting your protein from animal or plant based sources. While the traditional American diet recommends most animal based proteins, recent data suggests that too heavy a reliance on animal proteins increases risks for disease. On top of that, animal proteins contain almost no fiber, which doesn’t go very far in keeping you feeling full, and negatively effects your ability to burn fat. When choosing your protein sources, make sure you eat a good portion of your protein from plant sources (soy, beans, legumes, etc.). You don’t have to be a vegetarian, but I recommend keeping your animal proteins on the low side.
Fats (found in many proteins, nuts, oils, etc.) are essential to maintain certain bodily processes like hair, nail, and skin regeneration. There is a lot of confusion with fats out there, some recommending extremely low fat diets and others even recommending a very high fat diet. If you are focusing on lean protein choices in your meals, and including small amounts of healthy oils, nuts, and seeds in your diet, your fat intake will be in order. Water – Probably the most important thing you can do for your body is to keep it well hydrated! This is another hunger response trigger. Drink at least 8 glasses (8 oz.) of water per day. The adult human body requires about 2 quarts of water per day to be healthy and this includes the water in the foods you eat. If you are in an advance exercise program, you will need to increase this.
Battle Of The Bulge (Weight Loss Advice)
In part one of this article, I talked about how avoiding diets is one of the best things you can do for your long term health and fitness success, espcially if you want to burn fat. Embedded in all diet and exercise programs are glimmers of truth and many people get results from “Fad diets” and strange or elaborate exercise routines. But I believe the main benefit of these programs are that they convince us that we can be fit and slim, with the bodies that we dream of, and this mindset helps us to continue. However, attaining a lifestyle that sustains our bodies in the shape that we want is a balance between our busy schedules, finances, and the diet and exercise program we are following.
So how much of each of these macro nutrients should you be eating to maximize fat burning and get that lean fit body you’re after? It’s easy to get caught up in the percentages and counting calories, but the easiest way I’ve found is to count portions instead of calories. An easy way to ensure that this happens is to make sure you eat both a portion or two of complex carbs and a portion of protein at each meal. Add as many green veggies as you can eat, as they’re super low in calories and provide more fiber, enzymes that aid in digestion, and vitamins and minerals that will be more than adequate for most people. Remember, focus on nutrient rich foods and you’ll find that burning fat and getting healthy will seem like a natural.
Food – Our modern foods are processed and preserved so that we can have plentiful supplies which are easily distributed and stored for our use. These foods do have nutritional benefits but they also lose some vitamins and nutrients in the process and contain some questionable preservatives. The natural and organic version of an otherwise processed food product will likely have more vitamins and nutrients that our bodies require than the processed version. visit their website I still eat some processed foods, but I endeavor to mix natural organic foods to optimize my intake of vitamins, minerals, and nutrients. Efficiency is the goal. Why eat a lot of junk that doesn’t benefit your body? You pay for these foods whether they are good for you or not. Vegetables and fruits are the bulk of what you should be eating and these are usually available fresh wherever you are. Check this out for great advice on food groups.
Food Supplements – Often, our body is telling us that we are hungry because it needs nutrients it is not getting. Our diet changes can be optimized and sustained if we provide these nutrients to help fight off hunger. Products I like are Acai Berry and Goji Berry Concentrates and Supplements. The Acai Berry from the Brazilian Rain Forest is famous for its food quality and metabolism increasing capability. The Goji (or Wolf Berry) has been used for centuries as medicine in China (originally from Tibet). Both provide high quality energy for your body and are antioxidants. They increase metabolism to burn body fat and are macro-nutrients that provide a substantial amount of daily our requirements. Products like these are available on my website.
How many times per day should we be eating to burn the most fat? I can tell you that three meals a day is not going to cut it when trying to burn fat fast and get lean, at least not in my experience. In fact, if you wanted to get as fat as possible, you should eat all of your daily calories in one meal. Eating smaller more frequent meals throughout the day is the fastest way to fat loss. It fires up your metabolism, as every time you eat something, the metabolism kicks it up a notch. Try and eat 5-6 smaller meals per day, spaced about 3 hours apart.