Category : Article
Posted in Article on February 21, 2012
The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930′s. This fruit appears to be a dieter’s dream. It has no fat, is high in fibre and low in calories. It also carries benefits for your skin as it is high in vitamin C.
So how does this diet work? It’s very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.
It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss. You need to review all areas of your life. Do you eat food because you are bored? Upset? Do you get enough exercise? Most Americans are not active enough. You don’t suddenly need to become a gym fanatic but a little extra activity every day will help. I am sure you can think of a million ways to add some movement to your sedentary lifestyle. You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.
In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.
Eat more fruit and vegetables. They are high in fibre, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don’t eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.
Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don’t exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.
Don’t mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.
You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.
Posted in Article on February 17, 2012
There are a variety of lose weight programs out there. All of them have their adherents. All of them have their detractors. So, how do you choose one? This article will explore a number of lose weight programs so you can pick the one that is best for you.
First of all, there are any number of dieting books that come out each year. These range from no carbs to all carbs and everything in between. Some are based on specific food combinations. Others are based on strict calorie limitations. If something feels right in your gut, it’s okay to try it for a few weeks and see if it pays off. Nothing you do for a few weeks is going to kill you.
The more popular diet books inevitably lead to paid membership web sites, supplements, and other money making ventures. If a diet has been successful for you, it may make sense to join. However, you should stick to the book’s plan for a few weeks before investing more money in the program.
Other programs are based on meetings. For instance Weight Watchers takes an approach where you can have a specific number of calories (divided into “Points”) each day. You also attend weekly meetings which are a combination of weigh ins and cheerleading sessions. If you decide to do Weight Watchers as your lose weight programs, consider going to two or three meetings at different times before you settle on one. That’s because different meeting leaders have different styles. Further, the mix of people at a meeting can affect the tone, so find a group you are comfortable with.
Jenny Craig is a great lose weight programs for busy people who want to be able to microwave their meals. Everything except a few products from the produce isle and milk is included with the program. You will also meet one on one with a consultant to track your progress and do the weekly weigh in. The problem with Jenny Craig is that it is very expensive. You will spend $150 a week or so on “Jenny Food” and then another $30 to $50 at the grocery store. However, the food is quite good, and some even say it is restaurant quality.
Nutrisystem provides a similar program at a lower cost. The food is shipped to you four weeks at a time. Three fourths of the meals are “shelf stable” (ie. freeze dried) and don’t need to be refrigerated. A new component to the system is their frozen food which composes one week of food each month that you can spread out through the month. The freeze dried food tends to be not so good. However, this is a much cheaper option for those who cannot afford Jenny Craig.
There are so many lose weight programs around that you have to pick and choose what you want. Don’t swing from diet to diet. Instead, pick a plan that feels right and stick to it for the long run or until you meet your weight goals.
Posted in Article on February 15, 2012
You have been thinking a lot lately about wanting to lose weight, but you don’t feel that you will be able to do it on your own. Is that right? Perhaps you are looking for a diet program that will offer you support to help you lose weight. Well there are several different programs, which are available to help you reach your goals.
One of the most popular ones is the Nutri System Program. The Nutri System is simply a weight loss program that portion controls your meals for you. It is also one of the more affordable weight loss programs which are available today.
One of the primary reasons, why some people don’t join Nutri System, is simply that they don’t know how the program works. Really it is a very simple process. The program will provide you with an online analysis program to help you calibrate your total calorie requirements. From the calorie requirements that you require you will then be able to calculate your meal plan. Once you have done this all you have to do is sit back and wait for your meals to arrive because they will arrive right to your doorstep.
Your Nutri System weight loss program has some real distinct advantages.
* You will see a weight loss of one to two pounds on average every week. (Provided you stick with the plan)
* All of your meals are provided for you. You don’t even need to go to the store or have to go somewhere to pick them up, because they are delivered right to your doorstep.
* There is online support that is available to you
* A weight loss counselor will contact you and help you in your weight loss goals
* All of your meals are portioned controlled. They are all low in fat, the carbohydrates are controlled, and they also contain protein. If you are a woman that is looking at losing weight you will get approximately 1200 calorie meals and for a male you will receive approximately 1500 calorie meals daily.
* The membership is absolutely free all you have to do is pay for the cost of your meals.
* They have programs for everyone including vegetarians and diabetics
* They will provide you with free exercise programs as well as a meal planner
These are all great advantages arent they? Now the next question that you are probably asking yourself is who is the Nutri System program good for? The Nutri System is good for anyone who is looking for support for a short time frame by providing you with portion controlled meals that will help you get back on track.
So as you can see there are many great advantages to joining the Nutri System weight loss program. If you are serious about losing weight you need to truly consider giving them a try. However, it is important to check with your doctor, to determine if you may have underlying health problems which could flare up while on the Nutri System plan.
Posted in Article on February 10, 2012
The American Heart Association has taken the time to compare quick weight loss to fad diets. This is quite helpful for the serious dieter seeking the best form of weight loss. Based on their findings they have been able to provide the information that is informative so a logical and critical decision can be made for dieting. The following is information from the AHA on different diets and their effects.
The Cabbage Soup Diet is said to undermine the health, cause physical discomfort in the abdominal regions such as gas and leads to a disappointment when using this diet.
Many quick weight loss diets claim to be endorsed or authorized by the AHA yet this is not true. The AHA recommends diets that are flexible in the food selection and stresses the importance of nutrient rich diets with vitamins, minerals, fiber, and other nutrients essential to a healthy diet.
Many of the popular diets do not encourage physical activity or exercise. The AHA recommends walking 30 minutes at least three times a week for the physical activity that will promote weight loss. The lack of physical activity is the leading cause of heart disease and stroke.
Since the quick weight loss diets often change the eating habits of the person during the time of dieting but fail to teach how to create healthy eating habits that lead to prolonged weight management. The fact many lack this information leads the dieter to return to the old eating habits that caused the original weight gain and they will eventually gain back lost weight.
Many of the quick weight loss diets are based on myths about dieting instead of the current facts. AHA does not substantiate the concepts of fat-burning foods and food combining. They consider these concepts myths and suggest they be avoided when possible.
The only true weight loss diet includes a proper diet rich in grains, fruits, vegetables, fiber, low fat, and dairy products that is balanced and nutritional as well as physical activity. Many quick weight loss diets lack these elements so the AHA does not recommend using these diets.
The best way to lose weight is with a healthy diet that is balanced as well as adding physical activity as a regimen that not only provides a weight loss for the individuals but also increases their body’s level of health. The AHA has guidelines available on their website that list the right diets and physical activities to implement to lose weight effectively with lasting results. Education on the dieting is essential to creating a healthy life style and body. The AHA has support groups, diet planners, suggestions, tips, and other dieting information that will transform anyone’s life into a healthier and more productive life.
Posted in Article on February 9, 2012
The following fitness tips can be applied to all low impact exercises. It is important to follow these tips as they will help reduce your chances of injuring your body especially if you have not exercised in a while.
If you have not exercised in a long time check with your doctor before beginning a new program.
While exercising if you feel dizzy or experience pain stop exercising immediately.
Work out at a pace that is comfortable for you.
Never exercise if you are sick and have a fever.
Perform exercises which incorporate both stretching and have a cardiovascular component.
Drink plenty of water, around 70of your body is water which you lose during sweat, so it is important to replace this each day.
A protein bar or banana make a good pre-workout snack.
Make sure you have all the correct equipment so you can work out effectively.
Wear loose, comfortable clothing.
Good shoes are crucial for exercising without getting sore feet.
Choose running shoes which are cushioned and which support your arches.
Performing a warm up will enhance your exercise.
Stretching after exercising helps to reduce the severity of aches and pains the next day.
Eat a high energy snack after you have completed your exercise.
Don?t eat a large meal for at least an hour after your workout.
Incorporate exercise into your life gradually.
If you are new to exercise start off with 10 minutes segments a couple of times each day.
Getting 8 hours of straight sleep will help improve your exercise performance.
Eating sensibly goes hand in hand with leading a healthy lifestyle.
No one is ever too old to work out, start slowly and seek medical advice if you have an ongoing medical condition.
Try to choose a low impact exercise that helps to target any trouble areas. For example bending and stretching will help tone and tighten your legs and buttocks. Performing crunches will help tighten your abdominal muscles. Exercises like walking, swimming and cycling will provide you with a whole body workout and help to increase your stamina and energy levels.
Just remember that eating a healthy diet is very important. You can make small changes like cutting back on the amount of soda you drink each day. Small steps really do make a huge difference when it comes to improving your lifestyle.
Posted in Article on February 5, 2012
A Close Grip Bench Press is when the lifter brings their hands in closer together than in a traditional grip which is wider apart. The benefits of this grip allow you to concentrate on developing the power and size of your triceps whilst allowing you to work on your strength and ability to bench press bigger and higher weights. The same traditional muscles are exercised in both the standard and Close Grip Bench Press moves; Front Delts, Chest and Triceps. The difference is where you place your hands, how you grip, and where your arms and elbows are in relative to the floor change which shifts the concentration on which muscle groups are used. You are no longer concentrating on your chest when you lift, the power comes from your Triceps as you lift which is backed up by your Front Delts.
To perform a Close Grip Bench Press you need to at first follow the same procedure as a normal Bench Press which involves using a buddy system for your own safety and a bench with variable weights. When you are deciding what weights you want to place on the bar it is always better to start low and work your way up as this enables you to put more weight on as you go minimizing the risk of damage to your arms and muscles. Everyone wants to look good at the gym in front of their peers and their egos often drive them to put on more than they can handle but concentrating on your own safety and not looking stupid if your try and lift too much which will mean that your buddy has to step in, is a better way, not only are you looking after your muscles to ensure they stay in tip-top condition but you are also showing your peers that you are responsible and not a silly risk taker.
Once you have chosen your buddy, picked out a safe weight amount and got onto the bench, make sure that you lie down with your feet square and flat on the floor. Your hands need to grip the bar above your shoulders, not any closer or further apart as this will re-engage the chest muscles as the major muscle worked and bring your chest back into play. When you take the bar off the rack you need to make sure that you tuck your elbows and arms into your ribs before holding your stomach muscles, and then raise the bar. As you Close Grip Bench Press keep your upper arms close to the center of your body and your elbows remaining tucked in; this protects your wrists.
This way of bench pressing is not easy and will take a while for you to build up so always make sure you start off with a lower weight amount. You may see other people in the gym holding their grip closer than yourself but do not be fooled as they are not doing it correctly, regardless of what they say or try to convince you.
Posted in Article on January 28, 2012
Exercising doesn’t have to be expensive and being short on funds shouldn’t be an excuse for not getting enough daily exercise. With a little thought and determination it is possible to exercise almost for free every day!
Walking – This is of course one of the cheapest and easiest exercises to do. All that you really require is a pair of walking shoes, which you probably have anyway. All that is left is to put on your shoes and walk for 20 to 30 minutes each day.
Crunches – Crunches are a great way to strengthen your back and stomach muscles. Aim to perform one to two sets a day of about 10 to 20 crunches in each set. As you improve you can either increase the number of sets or increase the number of repetitions.
Cycling – Most people have access to a bike and cycling is a wonderful exercise. It improves and strengthens your muscles and your cardiovascular system. Going on a bike ride is a great way to de-stress yourself after a hard day at work. It is also enjoyable by yourself or with a group of people.
Dancing – What’s to stop you from putting on your favourite music and dancing? This is a great form of exercise that requires no new clothing or shoes. You can dance around the house with your kids or alone while doing your housework.
Playing Ball – Get outside with your spouse, girlfriend, boyfriend or kids and play some type of ball game. This could be soccer, baseball, volleyball or just having a good old game of catch. This is a great way to have fun and brings back memories of your childhood.
Swimming – If you are lucky enough to live near a lake or river you can enjoy going for a swim all summer long. This normally costs nothing unless you have to pay for parking at a beach area. Memberships at local swimming pools can be relatively inexpensive and a good way for a family to spend some quality time together.
Hiking – Grab your hiking boots and head out to a local walking trail. This is a fantastic way to visit local scenic areas and get some fresh air into your lungs. It also makes for a wonderful day out with the family. Why not take a picnic lunch and really enjoy your outing.
So there you have some inexpensive ideas on how to fit exercise into your lifestyle. You really have no excuses left anymore, it’s time to start exercising and living healthier.
Posted in Article on January 26, 2012
The upright barbell rows will help to strengthen your back, which is why it’s one of the best back exercises. It will also go after your shoulders and traps. This exercise will help cut your shoulders and traps while building the muscles in your back.
To perform the upright barbell rows, you will need a barbell with weights that you can easily lift.
Once you have the proper weights on the barbell you will place your feet flat on the floor. Place your feet so they are even with your shoulders. Keep your legs and back straight throughout the complete workout.
When gripping the barbell your hands should be placed just a little less then your shoulder width. You will place your hands over the bar with your palms facing the wall behind you. The weights will be at the top part of your thighs with just a slight bend in your elbows. This is the starting position for the upright barbell rows.
Best back exercises tip: Always make sure to perform warm-up sets before starting.
Start exhaling and begin lifting the bar up toward your chin. When you are lifting the bar make sure you are using your shoulder sides for lifting. Your elbows will bend while you are keeping the bar close to your torso. Lift the bar until your elbows are above your shoulders. Your forearms will be lower than your elbows and the bar will be almost to the top of your chest. Hold this position for a few seconds while keeping your back and torso straight.
Start inhaling as you bring the bar back down to the starting position. You want to lower the bar slowly so your muscles are being stretched at an even pace. Do the recommended number of repetitions.
If using a barbell is awkward and you feel like you have no control over it, then there is other equipment that may be used. You can go to the low pulley machines that have a straight bar for you to grasp a hold of. Set your weights so you can manage them easily and do the same steps as if you were using a barbell. Barbells are another option but, are only recommended for people that know how to properly execute the exercise correctly.
When doing the upright barbell rows remember to always keep your torso and back straight. If you do not keep your back straight then you will run the risk of seriously hurting it. When doing the repetitions you do not want to strain, stop or even relax. If you do this it is a sure sign you will end up hurting your self. When you have completed the recommended repetitions your shoulders and traps will definitely be burning. This is a sure sign that you did the exercise properly. Now you to know why one of the best back exercises is the upright barbell row!
Now that your shoulders, back and traps have been stretched you are ready to start giving your lats a real work out. Your back muscles will love the wide grip lat pull-downs. This exercise is also going to help build up the strength and muscles in your upper back.
Posted in Article on January 23, 2012
How do you find the best lose weight recipes? Where do you turn to find good food to prepare on a diet? And, what ingredients should you look for – and avoid – when choosing a meal. This article will look at weight loss recipes.
First of all, let’s look at sources for lose weight recipes. The internet is full of recipes. WebMd, Epicurious, iVillage, and even BeliefNet all have low calorie recipes on them. You can also find recipes for just about any specific dish by typing “dish low calorie” into a search engine like Google.
You also have traditional sources such as low calorie cookbooks to find lose weight recipes. You can find lose weight recipes tied to specific diets such as Adkins or Mediterranean in these books.
Cooking shows on television often feature low calorie recipes. Food network provides details of their low calorie recipes online.
Another thing you can do is use a recipe you love, but swap out some of the ingredients for things that don’t change the texture or taste of the food but lower the calories. For instance, with pancakes, cut the oil and butter, switch to whole-wheat flour, use raspberry sauce instead of syrup, then add more fresh fruit on top. For pasta with red sauce, puree cauliflower and broccoli to mix into the sauce, and add whole vegetables as well to make it more filling and healthier.
But, it’s not enough to know how to make an individual recipe low calorie, you need to have a good idea of what ingredients make a dish off limits. That way, you can plan substitutes.
For instance, whole wheat bread (not reduced calorie) has 70 calories but a low fat bagel has 150. So, eating a “diet” brand isn’t necessarily a cure-all for dieting.
You should also start incorporating the so called “superfoods” into as many lose weight recipes as you can. The superfoods are: blueberries, black beans, spinach, yogurt, tomatoes, carrots, oats, and walnuts.
When a recipe for a baked product such as cake requires oil, substitute apple sauce. It will have no impact on the baking process or the taste, but save a whopping 15/16 of the calories! (1 tablespoon of oil is 120 calories. 1 tablespoon of apple sauce is 6.5 calories).
Other recipe substitutes include:
- Turkey bacon for bacon
- Cooking spray for butter
- Rolled oats for bread crumbs
- Ground turkey breast for ground beef
- Wine or fruit juice for oil based marinades
If you are looking for lose weight recipes, the good news is that you are not alone. There is a wealth of information out there for people wanting to cook healthy at home.
Posted in Article on January 15, 2012
Cooking naturally may sound so simple but are you cooking this way? Or do you rely on pre-packaged and frozen dinners too much? If you are guilty of the latter, you are not alone. So many people today feel rushed and pressured and turn to convenience foods instead. No wonder the rate of cancer and other diseases are on the increase.
Cooking naturally is really easy and doesn?t have to be complicated or expensive. The best way to start is by planning to cook one meal each day that contains lots of fresh ingredients. To keep the cost down only buy fresh ingredients which are in season locally. They are cheaper and fresher and it just makes plain sense to do so.
For instance in the fall use apples, squash and pumpkin to make all kinds of great recipes. You should try grilling butternut squash on the BBQ it is easy to scoop out afterwards and doesn?t require the addition of butter. Spaghetti squash is a great alternative to noodles and even your kids will be happy to try them.
During the summer fresh berries are cheap and plentiful so use them to make healthy desserts and breakfast shakes. Try mixing a handful of strawberries along with plain yogurt and cottage cheese and then blend them up into a tasty treat.
Even if you feel rushed for time you can still cook naturally. Add a side salad to your dinner and grill or bake some chicken or fish. There are lots of meals that can be cooked in thirty minutes or less and be totally healthy.
On the weekends when you have a little more time you can make up a pot of chicken or vegetable soup. The next time you roast a turkey or chicken use the leftovers and make a healthy soup, it is delicious and low in fat.
Instead of ordering Pizza make your own by using English muffins or pitas for the base. Then add a selection of toppings or let each person build their own personal pizza. These pizzas only take minutes to bake and will be ready in the same time it would take to order in a pizza, except you are saving money and improving your diet.
It really doesn?t take that much effort to start cooking more with natural ingredients. Next time you are out shopping pick up a couple of fruits and veggies and incorporate them into your meal plan.
