Equipment of Portable Fitness

Since I initial began personal training in 1985 people hold stated fundamentally the same goals: to lose pursy and get muscle , felonious improve athleticism , felonious heal the relics , magnify movement skills , felonious disburse little money and discipline whenever and wherever they wanted.felonious i am fair certain you lack the same , felonious but there’s a problem.felonious maybe you travel , felonious it’s tough to get to the gym , felonious or maybe you don’t like the gym and/or you can’t afford to build your hold machine laden gym at home? gracefully what do you do? gracefully the answer has been here for over 30 years.felonious the answer to unwavering physical fitness is portable fitness equipment from the monkey bar gym! portable fitness equipment has evolved from the light resistance bands and ankle weights they implement in aerobic classes.felonious nowadays portable fitness equipment is literally all you penury to get into the greatest conformation of your life.felonious if your goal is initial overall fitness , felonious strength , felonious conditioning or high horizontal sports performance you may get it all with portable fitness equipment.

How do i acknowledge this? it is all i hold ever done and all that my dad bobby hinds has ever done.felonious my dad started the beginnings of portable fitness equipment with the beaded jump rope and training program in 1973, felonious which sparked the jump rope for heart program.felonious he followed it up in 1976 with the initial ever portable gym.felonious back in the day people thought my dad was crazy…still do felonious , felonious but he was way ahead of his time.felonious he saw a vast penury for people to stop in conformation while on the road, felonious travelling , felonious working out at home or external.felonious he knew that not everyone wanted to workout on machines , felonious or had the money , felonious time or ride to workout in a gym or inside for that matter.felonious gracefully , felonious he took it on himself to modify it and the fitness earth has never been the same.

Today , felonious portable fitness equipment may do everything you inducement in your fitness training: you may get stronger , felonious leaner , felonious improve athletic performance , felonious heal & suppress injuries , felonious magnify movement skills , felonious disburse little money and discipline anywhere you lack , felonious anytime you want!!! portable fitness equipment may similarly allow you to chase an online training program , felonious almost like having your hold personal trainer! because of all of these huge benefits , felonious portable fitness equipment is a general term in the fitness industry.felonious i feel my dad and his formation , felonious lifeline usa , felonious are a vast reason for portable fitness equipment being such an integral piece of the fitness industry nowadays.felonious i hold always believed in portable fitness equipment , felonious aptly much that i opened up my monkey bar gymnasium in 2001.felonious it is the initial tough core strength and conditioning training facility in the country that uses apparently portable fitness equipment!

“full relics anywhere , felonious anytime training is all we do and all we’ve ever done” says monkey bar gymnasium, felonious certified natural trainer , felonious jessica rucker.felonious “we discipline movement mastery initial and then add resistance via portable fitness equipment.felonious using resistance cables , felonious kettlebells, felonious jungle gyms , felonious med & d-balls , felonious jump ropes , felonious vigor push ups , felonious vigor jumpers , felonious upright jumpers and vigor wheels all add supplementary challenge to initial bodyweight movements , felonious consequently taking them to the next horizontal.felonious it’s clearly the main reason everyone who trains with us either online or at the monkey bar gymnasium is incredibly fit”.

So what precisely is portable fitness equipment? whatever piece of exercise equipment that you may easily brood and take anywhere in the earth and get a huge workout.felonious that is why my dad’s initial portable gym’s tag line was “a gym in a bag”.felonious portable fitness equipment gives you a immense workout , felonious not apparently an okay one.

It works!! a workout with in Reality good portable fitness equipment improves your strength (functional muscle) , felonious conditioning (leaner body) , felonious sports performance , felonious agility , felonious mobility , felonious stability , felonious strength and vigor.felonious lack evidence , felonious at the monkey bar gymnasium we average 17 lbs of pursy loss and 5.4 lbs of muscle get over the initial 60 days of training…did i mention , felonious apparently using portable fitness equipment!

More evidence.felonious on a innovative road jaunt , felonious jessica and i brought along all of our favorite portable fitness equipment , felonious a vigor push up , felonious jungle gym , felonious tnt cable , felonious vigor wheel , felonious vigor jump rope and horizontal the innovative lifeline kettlebell.felonious yes , felonious the lifeline kettlebell.felonious this may not be a unwavering piece of portable fitness equipment , felonious but it is a heavier version , felonious it calm is portable and definitely is fitness equipment.felonious on our road jaunt we in Reality put all of the portable fitness equipment to the test.

Could we ride supplementary than 3 , 000 miles & get immense workouts at the same time? the answer was definitely yes!!every hour we brood , felonious we stopped and did a killer set with each piece of equipment.felonious one hour we did a set of squat presses with the tnt cable , felonious the next hour a killer set of chins and rows with the jungle gym , felonious the next hour 100 doubles jumping rope as rapid as possible , felonious the next hour 40 snatches each arm with the lifeline kettlebell.felonious honestly , felonious it was amazing! each set apparently took us 3 minutes! when we would get back in the car we felt incredible! we were totally energized and expeditious to go and looked headstrong to the next hour and what we would do.felonious by the plan of the day , felonious we had without quiz , felonious gotten a heck of a workout and we were both tired but very satisfied in knowing that we not apparently may do these workouts anywhere at anytime , felonious but that working out with portable fitness equipment is the best way to get ultimate fitness.

The earth is your playground” workout anywhere / anytime (aa) , felonious indoors or outside!!!

Lets lie out a backpack of portable fitness equipment for you to workout aa!!

1. Jungle gym: pure bodyweight training: chin ups (assisted to kip ups) , felonious push ups , felonious dips , felonious rows , felonious flys , felonious assisting pistols /1 leg squats , felonious leg curls , felonious runners , felonious core rollouts and lots supplementary.felonious one piece of equipment that may do full relics training for strength & conditioning! weight about 1.5 lbs , felonious fits in pocket.
2. TNT cable: pure resistance training: squats , felonious full extensions , felonious cable cleans , felonious presses , felonious russian twists , felonious diagonal chops & lifts , felonious resisted running & backpedaling , felonious 1 arm punches , felonious rows and lots supplementary.felonious weight about 1 lb.felonious , felonious fits in immense pocket.
3. Vigor jump rope: pure conditioning training: probably the single best instrument for overall full relics conditioning.felonious weight 1.5 lbs , felonious fits in pocket.

We put them all together in the portable monkey bar gym.felonious it horizontal includes a comprehensible training dvd.

Add supplementary amusing to your backpack with the following:

The vigor push up: voted best piece of exercise equipment by mens fitness.felonious may modify from 20 to 270 lbs of resistance for your push ups.felonious weight 2.5 lbs.felonious , felonious fits in backpack easily.

The vigor jumper: the best jump training device on the market…and it’s portable! get the jump training dvd , felonious it’s immense.felonious you may do all peep relics exercises with it too.felonious athletes average 6-8” improvements over 12 weeks of training.felonious weight 2.5 lbs , felonious fits in backpack too.

A notice on the resistance cables - 3 immense points:

1. Non-fixed ranges of motion - meaning you must react and remainder the resistance , felonious this improves motor function and performance greatly.
2. Pogressive variable resistance - as cables extend they magnify in resistance , felonious creating an excellent remainder as your leverage becomes greater , felonious it becomes greater!
3. Adjustable resistance - in seconds you may lighten or magnify the resistance.felonious this means you may match bodyweight movements with precision resistance , felonious may load or oppose up to max loads consequently giving covering all levels of strength training from endurance to vigor.

In general portable fitness equipment is in a league of its hold.felonious it’s accessible , felonious light weight and convenient but yet may generate max resistance loads provided needed or maximum challenge of exercise provided needed , felonious it literally may do it all!! with portable fitness equipment you never penury to stop your workouts because of commerce trips or vacations and working out at home with $1 , 000.00’s of dollars of immense equipment has become a object of the past.felonious compare that with a mere $100 or aptly for all of the above listed portable fitness equipment.felonious you may implement portable fitness equipment to do online training with whatever of the immense sites out there , felonious and do incredible results!

Aerobic Routine in 20 minutes

Provided you are currently using more than a 20 minutes aerobic routine you could be wasting worthful time. Long static aerobic routines used to be the norm, not artistically much anymore. By utilizing a better method it shortens your aerobic time down to a very efficient 20 minutes.

I am always searching for ways to liberate up more time. It seems that every year my life becomes busier and busier. So when i find something that may slice off more than 30 minutes of the time it took to achieve my normal workout and be more efficient, it is really a treat.

What i'm talking approximately is using an extremely simple method of timed intensity levels used within a 20-minute routine. It is artistically simple it is silly.

Here is how simple it is. You burst up your 20-minute workout into 4 five-minute segments. Each 5-minute segment starts out with you fulfilling whatever aerobic exercise you pick at a comfortable level for 2 minutes. Don't fashion this level too easy but don't fashion it too taxing either.

At minute 3 swell your intensity for one minute. Then achieve the same for each of minutes 4 and 5. During minute 5 or the final minute of the first 5-minute segment you handsome much lack to be at an intense level of exercise. This is where you really penury to shove yourself to the limit.

After completing the first 5 minutes segment of incrementing intensity start the next 5-minute segment back at your beginning level. Continue to step up the intensity of your workout for the remaining 3 five minute segments therefore completing your 20 minute aerobic workout.

Aerobic Exercise Benefits

The real benefits of aerobic exercise are achieved by incrementing your heart rate and breathing hard for an extended period of time.heinous during this aerobic activity your corpse produces added power and delivers added oxygen to your muscles.heinous your heart beats faster and increments the blood flow to your muscles and then back to your lungs.

Aerobic means "with oxygen" and your body's aerobic system is your heart , heinous lungs , heinous blood vessels and muscles.heinous the gross Profit of aerobic exercise is based on how impersonally your corpse can deliver oxygen to your muscles and use it for power.heinous steady aerobic workouts swell your ability to take in and transport that oxygen and improves your aerobic ability.

A good aerobic exercise program can befriend you abide a longer , heinous healthier life and lift your impersonally being.heinous you acquire a host of benefits if you effect your aerobic workout on a steady basis level if the intensity is slavish or short in duration.heinous it's diversion to keep a log of your workouts that track your progression to see how far you hold come in your occupation of fitness.

The bottom line is to initiate an aerobic workout that you enjoy and see perverse to performing on a consistent basis.heinous aerobic activity is diversion and it doesn't require a doom of concentration.heinous traditionally listen to music , heinous note tv or listen to educational tapes while you are performing your aerobic exercise program.

Aerobic workouts make you feel better regarding yourself impersonally you can enjoy life added.heinous it boosts your humor , heinous strengthens your heart muscle , heinous helps you prognosticate your weight and can level peek your blood sugar levels.heinous it can befriend swell your stamina and befriend you manage stress.heinous a session of aerobic activity can befriend you relax after a stressful day at labor.heinous it can level improve your sexual operation.

If you prognosticate a steady aerobic exercise program as you acquire older , heinous your muscles will stay stronger and befriend you shun fractures and falls.heinous this will befriend keep you independent and on your hold longer.heinous individuals who engage in exercise and cardiovascular fitness appear to abide longer than those who don't.

Aerobic activity comes in a Great Deal Of forms and you can gross Profit from the time you lavish in performing them.heinous the benefits of aerobic exercise are good for your corpse and your intellect and will befriend to make you abide longer , heinous stay healthier and feel great.

Lose Stomach Fat

Health agencies blame weight acquire and excess stomach corpulent upon gluttonous attitudes and overeating , as quietly as a lack of physical practice as the exclusive reasons for our national problem with obesity.

There are other factors, nonetheless , such as metabolic issues that cause us to acquire weight smooth if we cutback upon our calorie consumption. Ever wonder why you can't lose weight while incisive calories?

Well, science finally has some answers , and they're natural compounds that function together , synergistically , to abet you lose that excess accumulation of corpse corpulent.

So, what may these fresh natural compounds achieve for us?

1. Hoist resting force expenditure-more calories burned while you function generally.
2. Slow the absorption of dietary corpulent from the intestines.
3. Lessen the absorption of carbohydrates into your bloodstream , including slowing the intake of starches and sugars as quietly.
4. Reducing hunger and spur the breakdown of stored triglycerides.
5. Abet the boyish levels of insulin sensitivity.
6. Reduction of starches ingested that furtive to triglycerides and are stored as corpulent.

You are probably asking yourself what are these wonder nutrients , and how may i amalgamate them inta program that volition work for me? dispassionately , a few of these natural products are special green tea extracts as quietly as specialized seaweed complexes , natural bean extracts and the west african wild mango as quietly as the miraculous rain forest antioxidant powerhouse acai.

You're probably similarly saying to yourself that this is all quietly and fine , but where is the evidence that science has an response , and how volition this work for me?

How about a fresh clinical study showing the average weight loss of 30 pounds and a reduction of 10% in waist line circumference in 90 days just from this fresh green tea extract , compared with a placebo group that missing just 9.9 pounds and 5% of their waist size while reducing their caloric intake as well?

More clinical trials published by the journal of medial science relay studies showing a loss of 6.5 pounds and1.2 inches off your waist in 30 days upon a carbohydrate opulent diet by taking just the natural bean extracts?

Recent lab testing has shown that proprietary seaweeds may lessen the caloric impact of sugary foods up to 90%, effectively blocking most carbohydrate absorption and the further caloric impact of starchy , sugared foods into our structures. This alone may be one of the best ways to lose corpse corpulent.

In fresh studies , west african feed source extracts have been shown to lessen pervasive hunger , slow carb absorption , lessen caloric impact of sugars and starches , and augur insulin sensitivity , which may abet prevent the onset of diabetes.

These , and other clinical trials prove conclusively that mother nature furnishes us some ways to lose that stomach corpulent now , naturally.

Weight Loss Surgery Effective

For severely overweight persons that hold failed to see results from diet and exercise alone , weight-loss surgery has become the safest and most effectual means of achieving meaningful weight loss. in fact , studies hold shown that with diet and exercise alone , nearly 95% of fleshy patients will procure all the lost weight back within 5 years. on the other hand , long-term success rates for weight-loss surgery - including the lap-band process - are remarkably towering , allowing patients to claim a loss of between 50-70% of their excess relics weight. even though there are a Great Deal Of factors that can impact an individual patient's weight-loss success , weight-loss surgery is obviously the most effectual long-term weight loss and healthful lifestyle solution for severely fleshy patients.

Studies evince that most patients that undergo weight-loss surgery will loose between 50-70% of their excess relics weight within the introductory three years following their process. those that undergo gastric bypass surgery will loose excess relics weight supplementary rapidly in the introductory 12 months than those that pick lap-band surgery. nonetheless , gastric bypass patients quintessentially experience a greater number of complications and side effects than lap-band patients , as the lap-band process allows for supplementary gradual and natural long-term weight loss.

From a clinical perspective , a weight-loss surgery is considered prospering when the patient loses at least 50% of their excess relics weight and keeps the weight off for at least five years. while principal lifestyle changes penury to be made to insure that the weight loss is maintained in the long term , studies hold shown that most weight loss surgery patients are capable to claim a 50-60% loss of excess relics weight 10 years after the surgical process. nonetheless , it is principal to notice that a weight loss of obviously 10% of complete relics weight can originate to hold positive health effects in courage of obesity-related condition like asthma , gastric reflux (gerd) , and diabetes. as weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or hold a relics multitude index (bmi) of at least 35 with a health condition , overall weight loss can range anywhere from 40 pounds to over 100 pounds. but the patient is really the leader bum achieving these results.

While patients will certainly see and feel better after weight-loss surgery , there are likewise a Great Deal Of health benefits connected with prospering weight loss. in most cases , health conditions that develop as a result of immoderate relics weight or are worsened by obesity can be improved on or , in a Great Deal Of cases , remedied by weight-loss surgery.

But there are other ways to measuring success with weight-loss surgery , like the lap-band system. for instance , a Great Deal Of weight loss surgery patients take vast vanity in being capable to achieve sure activities that can not hold been possible for a number of years , like crossing their legs , bending over to moor a evince , walking up stairs without being easily winded or sitting comfortably in an aeroplane seat.

While most patients that undergo weight-loss surgery experience incredibly positive results , there are a Great Deal Of factors that can impact the overall success of an individual patient's process and follow-up treatment. here are a Great Deal Of principal factors to consider as you try to determine whether weight loss surgery is right for you.

Pre-surgery weight

Generally speaking , the higher a patient's pre-surgery weight or bmi , the supplementary excess weight the patient can loose after surgery. nonetheless , recipients of weight-loss surgery with fewer excess relics weight will eventually come closer to their ideal weight when dedicated to long-term diet and exercise. likewise , courage or improvement in obesity-related diseases can arise with horizontal temperate amounts of weight. ofttimes a Great Deal Of diseases can become closer to cured than improved with earlier intervention at a view weight.

Overall health

While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance , patients with figure 2 diabetes quintessentially loose fewer excess relics weight after surgery) , studies hold shown that a Great Deal Of ailments connected to obesity are either improved on or fall into remission after a prospering process. for instance , a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions connected with obesity - such as towering blood pressure , hole , slumber apnea , back pain and diabetes - improved greatly following loss of excess weight and long-term commitment to diet and exercise.

Surgical procedure

As there are potential risks and complications connected with whatsoever surgical process , potential patients should always seek to hold their weight-loss surgery performed by a trusted medical staff. prospective patients should question about their surgeon's success rates with weight-loss surgery and hear to the experiences of former patients. additionally , a patient's weight-loss success can likewise be impacted by the quality of post-surgery concern and counseling provided by their bariatric outpatient facility.

Diet and exercise

As diet and exercise are two of the most principal factors in whatsoever weight loss project , patients with the physical capacity to exercise after weight-loss surgery hold increased probabilities of meeting their goals. to claim the weight loss achieved by surgery , both exercise and healthful eating habits need To become integral parts of a patient's lifestyle.

Commitment

The capacity to linger dedicated to suggested dietary guidelines , exercise regimens and whatsoever follow-up concern recommended by the bariatric outpatient facility is principal for both short-term weight loss and long-term weight management.

Motivation

Patients that are motivated to loose weight and willing to pursue through with diet and exercise prior to receiving weight loss surgery can experience greater levels of success immediately following the process and in the long term. most persons did not find themselves severely fleshy overnight. it took years to reach that weight and hence patients should be patient with the weight-loss process , which will likewise not arise overnight. prospering patients find small victories along the way to commemorate and stay motivated.

Support

As weight-loss surgery will require a Great Deal Of time away from everyday activities , it is principal to hold the support of family , friends and coworkers before undergoing whatsoever surgical process. furthermore , as the ongoing weight-loss process following bariatric surgery can require a sure horizontal of emotional support , prospective patients can want to establish a support network - including friends and family members that can annex in on exercise and healthful eating.

Considering that meaningful weight loss can not obviously remedy a Great Deal Of health concerns , but likewise improve an individual's quality of life , the potential benefits of weight-loss surgery are bounteous. for severely overweight persons that are unable to loose weight via diet and exercise alone , weight-loss surgery is the most effectual method of losing weight - and keeping the weight off.

Fast Weight Loss. Can you really lose 60lbs in 30 days?

by: adrian bryant

Is it better to lose 2lbs a day or 2lbs a week?

Yes it’s very possible that you can lose 60lbs in 30 days but I don’t think you would want to and here’s the reason why:

Let’s say you do lose 60lbs in 30 days… how much of that weight you lose do you think is going to be pure body fat? Remember-- body fat makes us look ugly.

Anytime you try to lose more than 2lbs a week or 60lbs in 30 days (2lbs a day!)…A larger part of the weight you lose is only going to be water and muscle. Losing a lot of water and muscle weight does nothing to improve your looks and it slows down your metabolism

Slow metabolism = easier weight gain

Every time you see a weight loss ad that’s too good to be true…the ad is basically saying “Hey you can lose 60lbs in 30 days but some of that weight you lose is going to be water and muscle weight”

Whenever you are trying to lose weight (body fat) for good and look your very best you definitely do not want to lose any muscle. Every time you lose muscle your metabolism slows down. A slower metabolism makes it easier for you to gain weight

As a matter of fact you may be one of those people who gain weight just by looking at food. The reason for your easy weight gain is that you probably don’t have that much muscle to begin with and when you try to lose 60lbs overnight you are only going to lose more muscle making it very easy for to gain all the weight back you just lost!

The more muscle you have the better you look. Even if you had two people of the same height & weight but both had different amounts of muscle in their bodies--the person who has the most muscle will always look better.

Are the outrageous claims that the weight loss ads make true? Can you lose 60lbs in 30 days or 10lbs overnight? The answer isn’t No but a big Maybe.

But if you do happen to lose 60lbs in 30 days you’re only going to look worse (because of the muscle you lose) and you’re going to gain it all back quicker than you lost it (because you’re metabolism is slower now that you lost muscle)

What if you have to lose 10lbs in one week to pass a physical exam? In this case you may have no choice but to go on “Dr. whoever’s rice cake diet” to lose 10lbs in a week. All you’re looking for in that situation is a quick fix to your weight loss problem.

But if you want to lose weight for good, look your best, & keep your metabolism burning at a steady rate… You got to lose weight at a much slower rate.

You want to try to lose no more than 2lbs a week or 3lbs at the most when you want to lose weight permanently. Usually when you lose anything over 2lbs a week you are only losing water and muscle weight which again has no effect on long-term weight loss or significantly improving the way you look.

Losing 2lbs a week is a lot simpler than trying to lose 10lbs a week. One of the things you can do to start losing 2lbs a week is to substitute higher calorie foods you eat with lower calorie foods.

For example a simple trick that I have most of my clients do is to replace all the sodas and juices they drink with water. The drinking water trick is taken very lightly by a lot of people---but many of my clients tell me that they see a difference in their weight after drinking only water for a couple of weeks.

The other thing you can do is to increase your daily physically activity. This doesn’t mean that you have to start signing up for marathons regularly. To gradually increase your physical activity you can--

* Park in the back of parking lots so you have to walk more to your destination

* You can take the stairs instead of the elevator—it doesn’t have to be all the flights…walk some flights and take the elevator the rest of the way.

* Play golf or play with your kids everyday

The point is to just do something…It doesn’t have to a lot at first but after about a couple weeks start to take 20-30minitue walks in the park or ride a bicycle everyday.

Long-term weight loss doesn’t happen in 60 days or overnight… it happens in the Long-term. Just remember that the next time you see a weight loss ad that promises you unbelievable results.

About the Author

Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net

Daily Motivation for Successful Weight Loss

by: Isabelle Berard

Why do you want to lose weight? Is it to have less fat on your body? Or is it because of the well being you think you will feel without your extra pounds? Do you think that you will acquire more vitality, be more seducing, which will boost your confidence and self-esteem? Almost everything that we do aim to modify the way we feel. We really determine our future the moment we take a firm decision. For me, everything changed the day that I've decided that I was engaging myself to become and obtain what I would like in life. Think about it. There is a difference between being interested in something and engage yourself towards it. Often, people say: "Oh! I would like to lose some weight." But these kinds of declarations are not an engagement. We are simply enouncing one of our preferences such as: "It interests me, as long as I don't have to lift a finger." This is not power. Unfortunately, people don't take action, because they are to occupied to invent themselves some excuses. If they didn't reach their goal or if they don't live their dream life, they put forward the way they were raise, the absence of choice when they were young, the lack of instruction or the fact that they are to old. All these excuses are insignificant. They are not only restrictive, but also destructive. If you don't fix yourself some basic rules that you are ready to accept in your life, you'll see that it is very easy to slip into unhealthy behavior or attitude. If you take the firm decision to lose weight, you can do it. Your life will change the moment you take a firm decision. Will you finally decide today that you are more than what you've shown so far? Is it today that you will decide once and for all to harmonize your life saying: "This is who I am. Here is my life and here is what I do. Nothing will prevent me to accomplish my destiny. I won't accept that we deny what I am." To take a real decision, is to engage yourself to obtain a precise result and to refuse any other possibility. Understand that what is most difficult, when we want to accomplish something, is to take a firm engagement, a real decision. The tough part with exercise is getting out there and doing it. Exercise has to become one of your priorities. You have to make time for it. You have to find a passion. If you don't like what you're doing, you won't do it. Set a goal. Try to improve your times or lift more weight. Put on more muscle through resistance training. The muscle burns more calories around the clock. Eventually, the workouts that once invigorated you now leave you feeling blah! You have to reinvent yourself and change the way you do things. These tips will help you stay motivated. Train for an event, or pretend you are Split your routine up so that you work your upper body and lower body on different days. Hit the hills, you'll burn almost 25% more calories. Try a different exercise for every muscle group. Hire a personal trainer. Change the number of sets you are doing, every 2 to 4 weeks, increasing the weight as you decrease the repetitions. Use a heart rate monitor and gauge you progress. Add intervals to your cardio. Alternate 2 minutes of high intensity exercise with 1 minute of lower intensity. Use heavier weights. You need to get to the point where you can absolutely not do another repetition. Try a new routine. Have someone help you in the gym. Join a team. Count to 10 when you lift the weight, and to 5 when you lower it again. It can increase your strength by almost 50%. Try Yoga or Pilates. These disciplines force you to move your body in a different way, which also build stronger abdominals and back muscle. Exercise should be a part of your life, like eating, drinking and breathing. You should aim to make your daily exercise routine a normal daily occurrence. 5 ways to fight plateaus Vary your weights Change the order of your exercises Vary the angles of your lunges Add cardio to your weight workouts Instead of a circuit, do a series of supersets. Perform each move back-to-back with a move that emphasizes the same muscles.

About the Author

Isabelle Berard has lost 52 ponds in 5 months, 10 years ago. She has created www. nutrition-fitness-guide.com specifically to help others lose weight and achieve lifetime fitness. You will find precious information and different resources on beauty, fitness, weight loss programs, healthy eating habits, exercise and how to stay motivated.

Losing Weight? - Go Herbal

These days, there is a great  need for overweight Americans to lose those excess pounds. Being healthy would not only lead them to have a healthier lifestyle but it will also literally lighten their load,  and improve their overall well-being. 

There is a long  list of dieting options available. There are exercise programs, exercise machines, dietary supplements, dietary food and drinks, diet pills - there are even soaps which claim to help you lose pounds while you bathe. 

One other available option to shed off those unwanted pounds is to  go herbal. 

Herbal weight loss products have been in great demand for people who want to lose weight the natural way. However, when you take herbal supplements to lose weight, you would have to wait for a longer time for the results because of the more subtle effects of medicines which came from plants and natural herbs.

Here are some herbal weight loss options that you might want to consider:

1.   Herbal weight loss products 

There are a lot of herbal weight loss products available in the market now. You can check out the Internet and you will find a lot of herbal weight loss pills and products. 

Be careful, however, as there are some products which claim to be safe and natural because they are herbal, but some actually have  side effects because of non-extensive research on the effects of these products. 

Here are some ingredients and chemicals which make up some  herbal weight loss products that you should watch out for, as they might have harmful effects to your health: 

• Senna. This is an herbal laxative. Senna is a main ingredient in weight loss teas, and it works by stimulation the colon. The downside effect of this herb is dehydration. It can also lead to colon problems and can become addictive. Some people, when addicted, are unable to perform bowel movements without it, so watch out. 
  
• Chromium picolinate. This is a synthetic compound found in herbal weight loss products. Chromium is a nutrient which helps regulate blood-sugar level.  However, this ingredient, when taken in high doses, may cause damage in the chromosomes. It can also lead to dehydration.
  
• St. John's wort. This supplement increases the production of a chemical in the brain. If not used properly, it may cause eye and skin sensitivity, mild gastrointestinal distress, fatigue and itching. 
  

Although a lot of herbal products claim to be safe and natural, it is better to scrutinize the ingredients and  research about the effects of the product itself before going for these herbal dietary pills.

2.  Organic food. 

In Wichita, Kansas, organic food has found its way to more homes and restaurants. Organic food devotees  believe that consuming organic goodies help their bodies as well as the environment. 

A person who buys organically raised eggs and vegetables claim to be healthier, and they are not spending money on doctors and prescriptions as these keep them healthier and away from the hospital. This could also be an option for weight watchers, as organic food is known to be kinder to your weight than chemically-processed food products. 

3. Green Tea. 

Studies show that intake of green tea, or green tea extracts burns extra calories. Also, green tea with caffeine can increase fat burning by up to 40% thereby reducing fat. 

This is one good option for those who want to lose weight. In a study done, people who took green tea were found to lose 2 to 3 times more weight than those who did not drink green tea. 

These results show that green tea is a natural product for the treatment of obesity. Thus, it also makes for a healthier dietary option, not to mention the good effects that it has on the body as compared to caffeine. A cup of tea gives an emmediate energy lift without the side effects of caffeine. 

3. Caffeine. 

Coffee provides an energy boost to increase fat burning. Caffeine also provides a likelihood to be active, which in turn increases your rate of calorie burn. 

4. Immortality Herb

This herb, whose scientific name is Gymnostemna Pentaphyllum, is known to have the following benefits: 

• increases healthy blood flow
  
• reduces artery blocks
  
• aids healthy blood pressure
  
• increases the ra   te of fat burning 
  

5. Apple Cider Vinegar

There are pills and food supplements whose main ingredient is apple cider vinegar. Here are the benefits of taking this herbal option:

• weight loss
  
• improved cholesterol level
  
• improved high blood pressure
  
• helps prevent rheumatoid arthritis
  

Reducing Fat

Ingredient substitutions will help you reduce the fat and calories in your favorite recipes without sacrificing the flavor or texture of the dish on this page, foods with names. Reducing fat in baked goods kinoki foot pads : step directly on bullshit with kinoki foot pads there s not a day that goes by where we don t get at least a half dozen emails asking about specific health. Reducing fat archive of dr gabe mirkin's reports on health, fitness and nutrition a section of drmirkin.com. Ingredient substitutions - reduce fat and calories with ingredient goal: reduce body fat while maintaining or increasing lean body mass. Onyx productions, inc - reduce fat-fast reducing fat in baked goods now it's possible to have your cake and eat it too--at least some of it recent baking recipes reveal fruit purees can be substituted for fats such as.

Reduce your belly fat reduce fat buy discount bodybuilding supplements and diet pills for weight loss at world class nutrition.com. Fat reducing cream to make your workouts burn more fat, ideally you need to add some weight training and some interval training these both step up your bodies metabolism and hence its ability to. Tips for reducing fat intake a diet, weight loss, nutrition, and food news blog with daily news roundups and diet tips, obesity. Sale reduce fat - bodybuilding supplements diet pills herbal weight tips for reducing fat intake and more information you can trust: patient guides, the latest news, tips, tools, animations and newsletters.

Calcium - The Key To Quick Weight Loss

by: Priya Shah

Are you dieting your way to bone loss? Are you aware that the diet you follow may be depleting your bones of essential nutrients and increasing your chances of developing osteoporosis? Popular diets may promise quick weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss. And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California. (1) The study looked at the eating behavior of women between the ages of 18 and 50 and found that those classified as "restrained eaters" had significantly lower bone mineral density and bone mineral content (key indicators of overall bone strength and health) than women who said they weren't concerned about what they ate. "Exercise and eating a well-balanced diet with adequate calcium, are two of the best ways to keep your bones strong and healthy." advise the researchers. Calcium is not only good for your bones but can help you maintain a healthy, low fat diet too. There has been increasing media coverage about numerous studies showing that a diet rich in calcium helps reduce body fat. Why is calcium important in weight loss? Calcium is a fat burner. High-calcium diets seem to favor burning rather than storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown. Calcium changes the efficiency of weight loss . In fact, study after study has shown that the people with the highest calcium intake overall weighed the least, and the people with the lowest calcium intake had the highest percentage of body fat. (2,3,4) When overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat. A low daily calcium intake is associated with greater tendency to gain weight, particularly in women. (5) Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. (6) Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children (7), but this was one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls. But aren't dairy products fattening? Some dieters consider dairy products to be fattening, but the evidence suggests the opposite is true. Consumption of calcium-rich dairy foods can actually help to reduce and prevent obesity. Over 20 recent studies show that milk products actually contribute to weight loss. A new study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of obesity by as much as 70 percent. (8) The study provided clinching evidence that calcium in low-fat dairy products can help adjust your body's fat-burning machinery and help keep your weight under control. In another study, obese subjects placed on a high-calcium diet, with yogurt as the calcium source, showed markedly greater fat loss than those on a low-calcium diet. (9) Numerous studies have shown that dairy calcium is more effective in reducing body fat than other forms of calcium. (10) Why does diary calcium work so well? Researchers believe that other nutrients found in milk products act in synergy with calcium to reduce fat more efficiently. Glycomacropeptides (found in whey proteins derived from milk) in particular, are known to create feelings of satiety and fullness and decrease food intake. (11,12,13) Foods that are a good source of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones like those in canned salmon. Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment. References: 1. Dieters May Lose Bone Density. April 1999; Agricultural Research magazine  2. Regulation of adiposity by dietary calcium. Zemel MB et al. [2000. FASEB J 14:1132-1138.]  3. Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications. Zemel MB. 2002. [J Am Coll Nutr 21: 146S-151S.]  4. Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. Shi H et al. [2001. FASEB J 5:291-293.]  5. Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.]  6. Higher dairy intake is associated with lower body fat during adolescence. Novotny R et al. [2003. Poster Presentation, Experimental Biology Meeting, April, San Diego, CA.]  7. The role of dietary calcium and other nutrients in moderating body fat in preschool children. Carruth BR and Skinner JD. [2001. T Int J Obesity Relat Metab Disord 25:559-566.]  8. Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults. Zemel MB et al. [Obes Res. 2004 Apr;12(4):582-90.]  9. Dairy (yogurt) augments fat loss and reduces central obesity during energy restriction in obese subjects. Zemel MB et al. [2003. FASEB J A1088:679.3]  10. Calcium and Weight: Clinical Studies. Heaney, R.P., Davies, K.M., Barger-Lux, M.J. [Journal of the American College of Nutrition, 21(2), 2002, pages 152S-155S.]  11. Cholecystokinin decreases food intake in rats. Gibbs J, Young RC, Smith GP.J Comp [Physiol Psychol 1973 Sep;84(3):488-95]  12. Cholecystokinin antibody injected in cerebral ventricles stimulates feeding in sheep. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May 8;212(4495):687-9]  13. Peptides with CCK-like activity administration intracranially elicit satiety in sheep. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;26(6):979-83]

Lose Weight Without Starvation

by: II Research

Everyone at one point in his or her life needs or wants to loose weight. Whether it is for health reason, or just to feel better about you, deciding on a weight loss plan is not as easy as it sounds.  There are literally thousands of plans and products on the market today designed to help the overweight shed unwanted pounds.  One such plan is the low carb diet plan. On this plan, carbohydrate intake is limited to a few grams per day. By limiting breads and pastas, the body uses the fat that stored and there by the dieter starts to loose weight within weeks. Some of the foods that should be avoided when on a low carb diet are; Candy, Donuts, Cakes and Pastries. Anything containing white flour such as bread, rolls, bagels, pasta and white rice should also be avoided.  Although this may seem like a lot of choices to give up, all of these foods are very high in carbohydrates. This is particularly dangerous for those suffering from diabetes. Health expert theorize that a high carbohydrate diet could raise their blood sugar levels to life threatening levels.  There are good carbohydrate choices. Meat is naturally low in carbohydrates. Liver is the exception to this rule. Egg’s, poultry, fish, shellfish are good menu choices. They are easy to prepare and are full of vitamins. Green vegetables that are low starch include broccoli, asparagus, spinach, salad vegetables; cauliflower, green beans, Brussels sprouts and celery are also good choice foods that compliment any meal.  There are so many good choice foods to choose from, and so many ways to prepare them that the bad choice foods will not be missed when on a low carb diet.  Fiber is another essential part of dieting. Fiber helps the body in many different ways. When you do not get enough fiber it defeats the purpose of a diet.  Some of the health benefits that come from a low carb diet are; Lower insulin levels and stabilized blood sugar, which is a great health benefit to diabetics. Lower blood pressure, Lower Cholesterol, more energy, and perhaps the most important reason for dieting, keeping the weight off.  Unlike other diets, the low carb diet is safe for everyone. There are no side effects from being on this diet as there are not any food limit restrictions for a low carb dieter.  There are so many menu choices that a different meal can be prepared every day and the dieter would not have the same meal twice. For someone who has made a serious commitment to loose weight, a low carb lifestyle should be seriously considered.  Holiday meals can be prepared following low carb diet recipes that are easy, elegant, and very tasty. With all of the sites on the Internet dedicated to low carb cooking, there is no reason to fear dieting any longer.  Gone are the days when dieters had to starve themselves and suffer the pains of hunger all for the sake of loosing weight. The low carb offer a healthy alternative to dieting.  About the author: IIS is a team of researchers and writers dedicated to providing valuable, fitness information and research. Please visit http://www.info-research-online.comfor more information on this subject.

Weight Loss Starts in the Head

by: Kim Beardsmore

Are you a ‘look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight? Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet? If so, you may not realise your thoughts are key to your happiness and success. Do you look at yourself and say, “I'm fat", or “My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those ‘perfect' human specimens we see every single day on TV, in magazines and in the newspapers. Often we talk to ourself and make excuses, “It's my genes", “I'm much too busy to get fit", “I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be. If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how. The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned. But most important of all, you need a regular mental workout to keep your self-image in shape. Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy. So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises. Exercise One - Self Examination Start by compiling a list of all those negative thoughts your have about yourself...I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged....these are things that you will admit to yourself but they most certainly don't have to control your life. Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room. Then, take your ‘negatives' list and turn it into your ‘potentials' list. You do this by creating a positive self-image to every ‘negative' you listed. Instead of “I can't succeed", write a counter belief, “I will succeed". Ceremonially throw out the ‘negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them....they are no longer going to be a part of your thinking about yourself. Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts. Exercise Two: You Can Be What You Want to Be Now that you have your list of potentials... run your own visualisation stories so that you can ‘see' yourself in a new light. For example, if your list of potential includes “I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal. Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do. Exercise Three: Keep a Journal of Your Daily Successes Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and ‘failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day. Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress Don't listen to the criticism...not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow. Exercise Five: Forget About The Past The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past....the challenge is to take charge of our thinking so that we think in the same time zone in which we live! For example we may be tempted to think about yesterday's failures..."If only I hadn't eaten second helpings", “If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us. Yesterday is over, today is where you live....make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY. Exercise Six: Resolve to Change Today Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all...'tomorrow NEVER comes!' There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight. Exercise Seven: Write a Plan For your Life This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by. Exercise Eight: Carry Affirmation Cards About Yourself This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be: I can achieve anything that I put my mind to. I will be satisfied with single helpings. Try it, you have absolutely nothing to lose and everything to gain! Exercise Nine: Change Your Eating Habits Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation. By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be! So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes! Kim Beardsmore, B.Sc, MBA is a successful weight loss consultant. To see what you can do today to take control of your weight, visit her website at http://leanmachine.org/?refid=selfesteem-12867

Eating a Clean Diet for Permanent Weight Loss

by: Kathryn Martyn, M.NLP

If you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. Guidance is good but ultimately you must learn to make better choices in your eating which leads to your gaining the ability to maintain your new shape after the weight has been lost. The Clean Diet is the answer.  What is the Clean Diet? The Clean Diet means different things to different people. My version is less strict than some because frankly I'm not a competitive body builder and I don't have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are of the same mind as I; that being, I want to lead a basically normal life. Eating out sometimes, enjoying parties sometimes, and generally not feeling like I have to "watch what I eat" or suffer the consequences. The way I eat is sometimes called the non-dieting approach because I don't diet, but I do pay attention. That's what the Clean Diet means: paying attention to what you're eating.  What Can I Eat on The Clean Diet? Vegetables: Enjoy unlimited raw, steam, baked. Go for it. I don't know anyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean yourself from sauces, and learn to like them without added butter or salt. Vegetables like carrots and beets for instance are very high in natural sugars (that's the point -- nature intended to give you sweet things whereby you'd WANT to eat them and would consequently get adequate Vitamin C among other things).  Fruit: Try to eat at least one or two pieces a day. More is fine. There is no reason to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less than 100 calories. That's not exactly going to break the diet bank, is it? Eat all the fresh fruit you like, especially late at night if you're working on learning to give up your chips or cookies habit. Apples are great for snacking, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh fruit, and saved canned fruits for once in awhile.  Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning cereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don't need a lot to get the nutrients. Learn the difference between densely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, high in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syrup is dense (and processed too).  An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You'd need four times the fresh grapes to equal the dried.  Clean foods are as close to their natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and one is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wanting more. Betcha can't eat just one was more than a catch phrase for Lay's Potato Chips. It's a truism.  Grains & Beans: Whole grains like whole wheat, rice, millet, barley, and others. Drop the habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them regularly, then you need to make a modification. Cakes, crackers and the like are simply not good for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, just not every day. Not even every other day. Once a week is plenty, and if you can't commit to weaning yourself off those foods, then you need to adjust to living with a higher body weight. It's not a character flaw, but it is a fact you must face. What you eat, dictates how healthy you will be, both mind and body. Whole grain means whole grain. Bread that lists whole wheat is not 100% whole grain. Watch out. Seeing Whole Wheat on the package means nothing. You want to see either 100% Whole Wheat or 100% Whole Grain. Brown bread is not always whole grain, but it may be brown because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I think they are better. You might not share that belief, especially if you're used to the light and fluffy white bread.  When I was a teenager I could easily eat 10 slices of white bread french toast and still not feel satisfied. How ridiculous is that? I could, on the other hand, eat about three pieces of whole grain bread french toast and that was enough.  Many people think if it is brown it is healthier, but it is not true. If it is whole grain it is better than refined, but that isn't licence to eat lots of bread. A sandwich now and then is just fine, thank you. The best breads are heavy. Think of being a peasant sitting around a fire cooking a thick soup. What kind of bread would be best to sop it up? Some lame white bread that would disintegrate if liquid touched it, or a thick, hearty brown bread that could serve as a staple if need be? I'll take the second.  My favorite thing to eat is brown rice with stuff. "Stuff" means any vegetable concoction, or sauce, or just something to sort of mix in there. Use a little oil, preferably olive or sesame for flavor. My favorite quick vegetable is steamed sliced carrots and onions. Both onions and carrots are naturally sweet and ultra delicious all by themselves. Once you learn to simply eat foods the way nature presents them, you'll find your appetite stays more in line with better health.  I didn't intend to create a food rule book. My intention is to point out that you need not live on a skimpy portion of grains like 1/2 cup of oatmeal with 1/4 cup skimmed milk and a half a slice of dry toast for breakfast. Eat hearty. I'm an example of how hearty eating will enhance your health, and bring your weight into line, not the opposite. I'll have one or two cups of oatmeal with raisins and a sprinkle of brown sugar (it won't kill you) or if you've grown used to it, no sweetener at all. Use milk if you like, or soy milk.  Lean Meats, Chicken, Fish: Support your local butcher and farmer. When you buy your meat from a local butcher you can be assured you are getting the best available. Okay, it costs more than the grocery store brand. If you want the best, buy the best. Avoid farm bred fish at all costs. Simply ask your meat counter to stock fresh fish.  Desserts, treats, snacks: It's okay to eat these things, but practice moderation. If you can't do that, and think you'll eat the whole bag, then don't get them when you're alone. Share some with someone else. Buy the smaller size package. Do whatever it takes, but don't tell yourself you can never eat any certain food again, because that just makes it all the more difficult to handle it when the time comes.  The Clean Diet is More a Way of Life than a Strict Set of Eating Rules Most people will allow themselves one or more "cheat days" every week. The best plan is simply to choose eating clean as your primary eating style, and when you don't you don't but every meal stands alone. If you over ate at breakfast, you just eat your usual lunch. You don't try to "make up for it" by skimping on lunch. That's an equation that will never work. Just eat normally, and when you occasionally overeat, so be it. That way, rather than always thinking in terms of, "I'll start my diet again next Monday," you just get right back on your plan. While no foods are forbidden on a clean eating plan, common sense rules the day.  See if eating a Clean Diet might work for you. Start by adding more fresh fruit, and a few vegetables. Buy frozen vegetables and add them to your other foods, such as when you eat a frozen meal for instance. If you want chips with your sandwich, take a handful (and a half, if you want) and put it on your plate, rather than bringing the whole bag of chips to the table. Decide in advance how many cookies you'll have. Will four be enough, how about five? It's still better than half a bag. Take it one day at a time, one meal at a time, and you'll find things happening in no time.  About the Author Kathryn Martyn, Master NLP Practitioner, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of http://www.OneMoreBite-Weightloss.com Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss and Tackling any Obstacles http://www.onemorebite-weightloss.com/getnews.html

Will Your Plan Lead To Permanent Weight Loss? How To Tell

by: Dr. David Nganele

This article summarizes what a plan must have to be able to result in long-term weight loss. If a plan fails in any one of these, any weight loss will be short-term and the individual will experience "yo-yo dieting". Several years ago, a colleague who had tried several weight loss plans, asked me to help her figure out why she wasn’t able to achieve permanent weight loss. After extensive research on how the body regulates weight and studying individuals who had succeeded in attaining long-term weigh loss, I concluded that there are four characteristics that a plan must have to result in long-term weight loss. If a plan fails in any one, it might create short-term weight loss but the pounds will come back and you will find yourself trying something else. At first glance, these factors might look straightforward and simple but I will present the science behind them and why they must be taken into account for you to succeed. The four characteristics are: 1. The plan must avoid cravings 2. The plan must avoid hunger 3. The plan must call for increasing your activity level 4. It must be a plan you can live with for a long time What are cravings? A craving is when your body pushes you to want a particular food ingredient. This can occur even when you are not hungry. When you finally give in and get the food, you almost always binge, that is, eat more than you would have if you did not have cravings for it. What causes cravings? Your body needs 6 essential food ingredients to function properly. They are carbohydrates, fats, proteins, minerals, vitamins and water. If you deprive your body of any of this, it will create the sensation that will drive you to get it. The most easily identified example is when you deprive your body of water. You develop thirst. Thirst is the body craving for water. Weight loss plans that tell you to cut out particular foods will always lead to cravings. It is this battle in your body to give it what it needs that creates conditions of discomfort and lead to most individuals ending the programs. There is an area of the brain that controls what and how much you eat and is responsible for creating cravings as a way for you to provide the body what it needs. So, how do you avoid cravings? By eating all the required food ingredients. The key is that in all the food groups, there are “good” types and “not so good” types. You need to know the good types and eat only those. For example, with carbohydrates, the good types are the ones with low glycemic index (GI). GI is a measure of how fast a food increases the production of insulin. Insulin causes fat buildup. Simple sugars, potatoes and white bread are examples of high GI foods, while whole grains and vegetables have low GIs and therefore good for weight loss. By understanding the concept of eating all the essential foods and dividing them into “good” and “not so good” foods, you will avoid cravings and overeating. Next time we will discuss hunger and how successful plans avoid hunger. About the Author Dr. David Nganele empowers individuals with the knowledge to take help them take control of their health. His latest book is "How to choose a weight loss plan that will work for you". Learn more at http://aboutdietplans.com.

Say "Goodbye" to the Dreaded Weight Loss Plateau

by: Kim Beardsmore

Dieters dread the plateau. You're on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. You've hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what you've lost. So how do you break through the plateau? It's perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below you'll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged. 1. Get clear on your ultimate weight-loss goal. Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don't compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart. 2. Go high-protein, low carbs. Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your body's muscle and this does not happen! 3. Add resistance training to your program A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven't exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout. 4. Look out for hidden carbohydrates. If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about "low-fat" foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau. 5. Take the "refinement" out of your diet. Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process. 6. Don't go hungry. Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you're hungry. 7. Drink to burn up. It's vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger. 8. Keep your incentive strong. Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading. - Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. Simply results you will love! You can receive a free consultation. Visit today: http://tinyurl.com/6fajk