Best Lockdown Diet Plan For Weight Loss After Covid19: Dodgy Diet Signs

Coronavirus and dodgy diet signs you need to be aware of if looking to lose weight and get back in shape.

It wasn't until lockdown when it was realised the world over just how serious the coronavirus was.

When that state of emergency of international concern was announced, it proved we had a major health pandemic on our hands.

Sadly a lot of lives were lost due to covid19, while, the number still remains high for people in hospital fighting to survive this cruel virus.

If it wasn't for people around the globe coming together during this traumatic time---giving all NHS workers the support needed to save as many lives possible while risking their own safety, where would be.

Even though covid19 is still lurking and being managed... what of them during lockdown who changed their eating habits through boredom and banged on weight.

Because of the coronavirus we are now facing another pandemic of people feared to step on to the weighing scales.

It can be daunting and overwhelming looking for a weight loss plan, nonetheless, don't act in haste and get sucked in by diet companies gimmicks.

Evaluate all diets before making a decision.

I can't emphasise enough the importance of getting a doctor involved, especially if personal health issues are included.

Your doctor has all present and past records on your medical history, where the doctor can gather information and know whether to refer you to a dietician.

If you've piled on the pounds during those quarantine days and looking to lose weight then choose your diet carefully.

A popular and trusted one that delivers on its promise of a positive result is the custom made keto diet plan.

Note: There's no instant overnight fix for losing weight.

Note: Dramatic weight loss is unhealthy and dangerous, so diets offering speedy weight loss... forget it.

Look towards a slow and steady approach and the weight will drop off in no time.

Note: Dodgy diets are typically highly restrictive and low in calories. It's not up for debate that weight can't be lost, but at the expense of the persons well being.

Bad diet signs that suggest you seek medical advice.

Severe hunger

This shouldn't be the case... period. Not feeling full after eating is reason for a red light.

Hair loss 

Definitely reason for alarm. Hair falling out is normally due to a shortage of vitamin B8 (Biotin). Shortage of this kind extends to greying hair, flaky red skin, cracking nails and muscular pain.

Energy Loss

If the body is denied a healthy amount of vitamin C and B, metabolism has to do double the work which can bring fatigue and drowsiness.

Flaky scalp

Another sign making a statement that not enough essential fatty acids like Omega 3 is consumed.

Mouth sores

Mouth sores that keep retuning is likely down to another type of deficiency, that being vitamin B12.

Tingling/numbness in the limbs (hands and feet)

Normally an indication the body isn't getting ample vitamins of group B such as folate (B9). Extended too, B6 and B12 which are related to issues in the peripheral nerves. 

Possible outcome from this are bouts of anxiety, depressed moods and hormonal imbalances.

It's known that highly restrictive low-calorie diets link to malnourishment and deficits in both vitamins and minerals.

Warning

Diets of this sort do more DAMAGE than GOOD.

If you want to turn your life around and lose weight safely then simply turn the above quote around and pick a diet that'll do more GOOD than DAMAGE.

If you want to lose weight but scared of choosing the wrong diet, then look for a custom made plan to suit your own personal needs.

Find out more about one of the most popular ways of getting overweight people back into shape.

Check out the weight loss section at spot the pimple

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How To Burn Fat Without Cardio Or Dieting

I hate cardio.

I hate treadmills, exercise bikes and elliptical machines.

I hate exercising for hours at a time, just to burn off a few measly calories.

Luckily, I recently discovered a way to burn NINE TIMES more fat without wasting my time on the treadmill.

Oh, and best of all, I didn't have to go on a diet or restrict my eating in anyway.

Here's what this is all about

Scientists in Japan have now confirmed what you knew all along

Simply put, you burn more fat by working out intensely than you do when you "dog" it.

Unfortunately, all the "weight loss experts" told us that the only way to burn fat was to exercise at a steady pace for 45-60 minutes at a time.

Yuck! 60 minutes on a treadmill, watching CNN? No thanks.

I decided to try the routine that the scientists in Japan developed, one commonly known as high intensity interval training.

Here's what happened

Instead of huffing and puffing on a treadmill for an hour each day, I slashed my workout time to just FOUR MINUTES.

No, that's not a misprint. 

I exercised for just 240 seconds.

In four weeks, I got into the best shape of my life.

My heart and lungs were stronger than ever.

My bodyfat levels dipped into single digits and my abs (which had been hiding under a layer of fat for quite some time) came into view.

How could I make such a dramatic transformation in just 4 minutes a day?

Well, the high intensity interval training routine actually burns more calories in 4 minutes than working out in the traditional manner for an hour or more.

Here's the science

When you perform traditional cardio, your metabolism rises while you are working out.

But as soon as you stop your exercise, your metabolism drops back down to normal levels.

But when you do High Intensity Interval Training, you don't burn very many calories during your four minute workout.

But your metabolism stays elevated for 24-48 hours after your workout! So you're burning calories and fat all day long.

How To Kick Start Your Metabolism And Burn Your Body Fat

If you're ready to finally burn off that stubborn body fat, you may want to give high intensity interval training a go (assuming your doctor says it's ok).

Alternating speeds every minute

Try alternating speeds every minute

Instead of walking on a treadmill for 60 minutes at the same pace, try alternating speeds every minute.

This forces your body to constantly adapt and you'll burn more calories.

Increase your speed and drop your workout

Next, increase your speed and drop your workout time down.

You don't need to waste 60 minutes a day when you learn how to push yourself.

Keep high intensity interval training

Finally, keep at. High intensity interval training is not easy... but the results come quick.

Don't be surprised if you end up in the best shape of your life.

Matt Marshall is the author of the Tried and True Fitness blog - a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health.

Article Source: http://EzineArticles.com/410539

20 Scientifically Approved Ways to Lose Weight Naturally

You might be tired because of scrolling on your web pages all day searching for a natural weight loss plan that is convincing enough to follow. 

But all you found was the same content on every page asking you to focus on diet and exercise.

However, here we are not going to tell you all the things you already know.

Now, we are going to discuss some scientifically approved ways to lose weight naturally so that you can be convinced enough to make a try. 

So, not wasting much of time, let us discuss them:

1. Healthy Food All the Way

When you are on a weight loss spree, just eating the healthy foods isn't enough.

You also need to focus on stocking, i.e., you need to stock up on healthy food so that you or your any family member is not hogging on unhealthy food.

Various studies have shown that family's environment, such as the stocked-up food affects eating habits and weight changes in family members.

The family environmental factors have also been liked with obesity and other problems associated with it.

2. Say No to Processed Foods

When we start a diet plan, one of the most confusing things is choosing between what to eat and what not to eat. 

This confusion can be seen when people try choosing between fats and sugars and get confused with all the facts and theories, seriously affecting their diet plan.

But, the truth is neither fats nor sugars can affect your weight loss program until they are natural. 

The problem starts when you consume processed sugar or fat and this is what causes weight gain and problems like obesity.

3. Add Protein to Your Diet

You might have read that a protein rich diet can help you with weight loss. 

But, did anyone explain why? 

Why a protein rich diet can be an effective way to lose weight?

Well, when you consume a diet high in protein, the metabolism of your body increases in order to break it down. 

This increase in metabolism also helps in burning calories, thus playing a crucial role in weight loss.

4. Stay Hydrated

If you drink enough water and keep your body hydrated, you can achieve your weight loss goals a lot faster. 

Studies have shown that drinking water can help in burning more calories, so carry your bottle with you all the time and stay hydrated.

Not just this, drinking water before consuming meals can also help in limiting the calorie intake, thus helping with the whole weight loss plan.

5. More Fruits and Veggies

If you stop eating all the junk and start meal prepping and carry healthy fruit and vegetable salads with you, there are possibilities that you achieve your weight loss goals faster. 

Even scientific studies have proved that adding fruits and vegetables to your diet can help you lose weight faster and counter obesity.

This is fruits and vegetables are not only stuffed with nutrition and fiber, but also have a low energy density. 

This means that you can consume large servings to fulfill your hunger without consuming high calories.

6. Limit the Carb Consumption

As we have already discussed the impact of sugars and fats on body and we have understood that what matters is the quality of the nutritious content. 

But, studies have shown that following a low carb, ketogenic diet can help with the weight loss process.

Not just this, a low ketogenic diet can help in increasing the good cholesterol (HDL) in blood and helps in reducing the risk of health problems such as high blood pressure (hypertension) and atherosclerosis.

7. Increase the Fiber Intake

Fibers are a type of carbohydrate that are indigestible by body. You can find fiber in various fruits and vegetables.

There are two kinds of fiber, i.e., soluble and insoluble.

Soluble fibers on one hand can help in absorbing the water in the stomach and provides a sensation of fullness. 

This helps in reducing calorie intake, thus helps with the weight loss program. 

Also, insoluble fiber helps in clearing the digestive tract and promotes the movement of the stool bulk through the intestine.

Consumption of high fiber foods such as broccoli, split peas, lentils, artichokes, avocados, oatmeal, barley, etc. can help you with weight loss and can promote the health of the digestive tract.

8. Proper Sleeping Cycle

Studies have shown that people who don't sleep enough are at high risk of obesity.

To be precise, sleep is important if you want to lose weight. Not only this, it prevents from future weight gain.

But why sleep affects body weight?

Well, sleep deprivation affects hunger hormones, thus increases appetite, causing weight gain.

9. Add Some Spice to It

Weight loss isn't just about eating fruits and vegetables, you can add some spices to your weight loss plan and make it tastier.

There are various spices that can be added to your diet to help you with weight loss, some of these are turmeric, cumin, chili peppers, jalapeños, etc.

These spices can help in boosting metabolism, thus helps in burning more calories and eventually promotes weight loss.

Also, some spices can also help in suppressing the appetite, thus limiting the calorie consumption, which in turn leads to weight loss.

10. Try Probiotics

Probiotics are living microorganisms such as bacteria that when consumed are beneficial for health.

They are essential for the health of the digestive system, heart, and even have weight loss benefits.

But, the question is why are probiotics helpful for weight loss?

Well, various studies have shown that obese people have different gut microbiome as compared to that of normal people.

Well, consuming probiotics can help in maintaining healthy gut bacteria, thus helps in preventing obesity.

Not just this, they can help in inhibiting the absorption of fat by the body and also suppresses appetite that can lead to weight loss.

11. Coffee and Green Tea

Well, these two are the most effective ingredients to lose weight.

You can find these two everywhere whenever you try to search for a weight loss diet.

But do you know why are they effective?

How they help with weight loss?

What makes green tea and coffee effective is their antioxidants constituent.

Antioxidants are not only effective for fighting the free radical damage but can also promote weight loss.

Consuming green tea or coffee can help in burning the calories at a faster rate and promote weight loss.

12. Use Coconut Oil in Place of Your Regular Cooking Oil

When following a weight loss program, you not only need to change your eating habits, but also have to make changes in your eating habits too.

The first thing you need to change is to replace your regular cooking oil with coconut oil and use it for cooking.

This is because coconut oil contains high amount of a fat known as medium-chain triglycerides.

These fats can help in boosting metabolism while minimizing your calorie consumption.

This allows the body to burn more calories than consumed, thus helps in losing weight. Also, coconut oil has been scientifically proven to treat belly fat.

13. Don't Miss Eggs

Among all the foods discussed above, eggs hold an important place in weight loss diet.

They are one of the most effective weight loss foods. Why?

Because they are not only low in calories, but also contain a good amount of protein and are loaded with nutrients.

Moreover, they are pocket friendly and can help you save money while on weight loss routine.

So, if you are setting up a weight loss diet, don't forget to include eggs in the breakfast, because what can be better than a food that can provide you a great amount of protein, help with weight loss, and can also save some money.

14. Track Your Calorie Intake

When you are following a weight loss plan, it is important to keep an eye on the calories you are consuming.

By keeping a track of the calories you are consuming, you can make proper weight loss diet plan according to your dietary needs.

There are various ways you can keep track of your calorie consumption.

You can either use a food diary note down the number of calories you consume daily or take the pictures of the food you eat.

Also, as we all own a smartphone these days, we can even use some mobile application to track our calorie consumption.

15. Eat Slow!

When you eat fast, you consume calories faster than your body responds to it.

This leads to high calorie consumption even before your body signals that you are full.

Also, it is scientifically proven that people who eat at a faster rate are more likely to suffer from obesity as compared to slow eaters.

Also, when a person eats slowly, they consume less calories and also boosts the release of hormones associated with weight loss.

16. Add Some Whey Protein

This modern life style has made us so busy that we don't even have time to eat properly.

This is the reason why we aren't able to fulfill the nutrition requirement of our body.

So, if you are not able to consume enough protein every day, the best option is to include whey protein in your diet.

You can simply buy a bag (or jar) of whey protein from market and consume as per the guidelines mentioned on the package.

Studies have shown that if you replace natural calories with whey protein, it can help in weight loss while boosting the lean muscle growth in body.

However, you have to carefully read the nutritious composition of the protein before buying it, as there are times when they contain some added sugars or additives that are harmful for health.

17. Don't Let the Food Addiction Take Over

There are many people around the world who eat food not because they are hungry, but because they are addicted to it.

Food addiction can be described as irresistible cravings that involves changes in the brain chemistry.

A person with food addiction can't resist eating certain foods which often leads to problems such as obesity.

There are many people around the world who are suffering from some kind of food addiction.

Also, this is one of the major causes of obesity in people around the world.

So, if you are suffering from any kind of food addiction, the best treatment is to seek professional help as soon as possible.

18. Exercise is Important

One of the most important part of a weight loss schedule is workout.

This means if you are on a workout plan, besides the diet, you also need to focus on exercises that can help you lose weight.

So, let us discuss some

Cardio

These are exercises that can increase your heart rate and can also help you burn calories and lose some weight.

Well, every physical movements that involve voluntary movements of muscles such as walking, running, cycling, stairs climbing, etc. is cardio. Studies have proven that cardio can help in prevention against heart disease and also has weight loss benefits.

Resistance Training

It is important to build some muscles mass.

This is because when you are on a diet plan, you lose some muscle mass, and the loss of muscles is linked with slow burning of calories.

Thus, resistance training can help in maintaining muscle mass while you are on a diet and can help you look and feel much better.

19. Concept of Mindful Eating

Mindful eating is a concept that focuses on increasing an awareness about eating.

If you focus on mindful eating, it will help you establish control on your food choices and improve your consciousness about hunger and satiety.

This can help in establishing a healthy eating habit.

Studies have shown that mindful eating have positive effects on eating behavior, weight, and stress of the people who are suffering from obesity.

It has also been beneficial for people who involve in emotional eating or binge eating.

20. Lifestyle Changes

Weight loss isn't just about focusing your entire life on getting those extra pounds off your body.

If you entirely focus on diet and exercise, there will come a time when you'll get bored of it and stop focusing on losing weight.

Thus, it is important to not only focus on weight loss, but to aim for having a healthy body.

This can help in keeping up with the weight loss plan for a longer time and assuring long-term health.


Article Source: http://EzineArticles.com/9912551

How to Get Rid of Big Hips - Top Diets and Workouts to Tone Big, Wide Hips in 4 to 5 Weeks

Fat gain is a common problem. Everybody deposits fat in different areas of the body & through different ways.

Losing fat from the hip & thigh area is the most difficult among all.

Women are more likely to accumulate extra pounds in these areas.

But what are the ways to burn that fat? How to get rid of big hips?

Before you go for any method to lose fat for some particular area, you need to understand one thing clearly.

The weight loss diets always make you lose weight from the entire body.

Losing weight from only one particular area is not impossible, but it calls for some workouts.

Actually, the impact of the weight loss diets can be transformed & utilized for a specific area with the planned exercises.

The diet pills or supplements loosen up the fat cells of the entire body.

With the workouts you burn them from a particular area more than the others.

How to get rid of Big hips in 4 to 5 weeks?

The answer is simple - to burn a lot of calories around this area. Hip muscle is the largest muscle of the body.

Here are some tips to lose hips fat:

The exercises that help in toning your hips include strength training & cardio workouts.

The cardio activities should be done at least for 30 to 45 minutes 4 times a week.

These form the warm up sessions. In case you are yet willing to workout further, then follow it up with the strength training exercises.

The strength training exercises 

They help in developing lean muscles out of excess fat in your body. Also crunches are very effective in this endeavor.

Exercises such as squats, leg press and hip abductors are also helpful.

The other way to lose weight is avoiding the use of elevators. It is better using the stairs. It helps you lose fat from hip & thigh area.

Your diet must include large amount of fruits & vegetables.

Avoid taking bananas. Also have 8 to 10 glasses of water everyday. It helps in eliminating the toxins from the body which is really helpful during the workout sessions.

Natural diet supplements

Apart from all these measures you may try natural diet supplements like the acai berry that helps you suppress the appetite.

They do not starve you and have no side. It boosts your metabolism and also increases the overall energy of the body.

Can Lemon Juice Substitute Lime Juice For Weight Loss?

Some people are wondering if lime juice can be substituted for lemon juice for weight loss and vice versa.

The answer would be yes.

Any fruit which consist of citrus acid in it can be substituted with each other such as lemon, grapefruit, lime and others.

Both lemon and lime juice can provide acidic elements and some zest to your recipes when baking and cooking.

If you don't have one of them then it is alright to substitute with the other.

Why Use Lemon Juice for Weight Loss

There are already several claims about the success of this diet.

In order to effectively lose weight, you can squeeze a lemon in the warm water every morning.

Some people are wondering whether these claims are actually real.

Well, it seems that it is a fact due to the evidence gathered on the effectiveness of lemons in regulating the absorption of sugar in the body as well as in improving your digestion.

Aside from this, it has also vitamin C which is a very important element for those who are serious about their weight loss.

This is because the body will absorb more calcium into the fat cells which can help in losing weight.

How Does Lemon Juice for Weight Loss Works

Actually, it is quite surprising how juice of the lemon can be very effective in sugar absorption as well as in regulating metabolism and as a result helps you in losing your extra weight.

The secret is hidden behind the acidity content of the lemon.

Lemon juice is full of citric acid. That is why, if you take a glass of lemon juice with warm water at the start of the morning, you can achieve a healthy natural digestion in your stomach.

The citric acid in the lemon will interact with enzymes and the other acids in your digestive system so that you can have a worry free and healthy digestion.

Lemon juice for weight loss can lower your absorption of sugar.

According to studies, it just takes a little lemon and you can already lower your absorption of sugar.

This is due to the high content to acid in lemon. Aside from the lemon juice, you can also eat the lemon peels.

The peels contain pectin which can help in losing weight because it will form a gel substance in your stomach and helps in the sugar absorption of the food that you eat.

According to the research done at Arizona State University, those people who are eating foods which are full of vitamins such as lemon, lime, oranges, kiwi fruit and grapes are less likely to gain more weight compared to those who have low intake of vitamin C.

Aside from having a healthy digestive system, it can also help in absorbing more calcium from the foods that you eat and the calcium will be stored in the fat cells.

The more calcium you have in your fat cells, the more you will burn fat. So, this is another benefit from lemon juice for weight loss.

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Healthy Juice Recipes: Juice Recipes For Weight Loss

Juicing is one of the most effective ways of losing weight. The method is preferred by many people as it prevents hunger, convenient, and detoxifies your body naturally.

Recipes For Weight Loss

There are many types of juices that you can prepare to lose weight. Here are recipes of the best juices:

Toxin killer

it's known for its many antioxidants that combat free radicals. 

The antioxidants also cleanse your system for toxins. It also contains many healthy greens to provide your body with many essential nutrients.

The ingredients of this juice are

 Apples, cucumber, spinach, ice, lettuce and celery.

You should peel the apples and cucumber and drop them into the juice together with lettuce and spinach.

You should then add ice and blend for a minute or two. You should drink the juice while cold.

Celery and beet juice

You need to have cilantro, celery stalks, a small beet, sea salt, and a cup of chopped spinach. 

You should put all the ingredients in a juicer and blend the juice well. 

To create a tangy taste you should add a little lemon juice.

The main benefit of this juice is to get rid of toxins and wastes thus helping you to cleanse your body system.

Veggie delight

The ingredients that you need to prepare it are: oranges, carrots, lettuce head, celery stick, cabbage head and broccoli branches.

Experts recommend this juice to people who aren't big veggie fans. 

The few vegetables contained in the juice contain antioxidants and phytochemicals.

To prepare the juice you should use a citrus juicer for the oranges and then add the juice to a collection jar that contains some ice. 

You should run carrots, cabbage, celery and lettuce through the juicer and stir to blend well.

Spicy green juice

The juice contains beneficial nutrients such as potassium, calcium, vitamin K, and vitamin A. 

To make the drink you need to have a green apple, spinach, lemon and ginger. 

You should put all the ingredients in the juicer and blend them well.

Fruity blast

This is a sweet and nutritious drink that is ideal when you are low on energy.

The ingredients that you need are: apples, pineapple, kiwi fruit, and nectarines. 

You should start by removing stones from the nectarine and skin from the pineapple and then chop the pineapple and apples until they easily fit through the juicer. 

You should then add ice, mix well and drink immediately.

Kiwi has a low glycemic index and high fiber content. 

These two factors means that it won't create strong insulin rush like other fruits. This means that the body won't store fat.

Conclusion

Juices play a huge role in weight loss. While there are many juice recipes out there, not all are of benefit to you.

You should do research and settle on the best ones.

By using healthy juice recipes 

[http://www.healthyjuicerecipes.org] you will not only lose weight, but also live an overall healthy life. 

As mentioned you should do your research and find the best juice recipe for you. To know more about us visit: [http://www.healthyjuicerecipes.org

5 Reasons Why You Are Not Losing Weight on a Ketogenic Diet

When you are in ketosis, your body burns fat and uses it for energy in an efficient manner.

 This process makes the keto diet an ideal choice for those who are looking for an easy way of losing weight. 

However, if you are following this diet and are not losing weight, chances are that you are not in ketosis. 

Given below are some common reasons for not losing weight on the ketogenic diet.

1. Not Reaching Ketosis

Typically, most keto dieters don't lose weight because they don't achieve ketosis. 

And the reason that they don't achieve ketosis is that they don't reduce their carb intake.

 According to experts, your carb intake should be only 5 to 10% of your caloric intake.

Most keto diets require dieters to reduce at least 20 grams of carbs per day. And that's why they may not be able to burn fat. 

You can buy a home testing kit and use the test strips to find out if your urine contains ketones. If the test result is positive, you are in ketosis.

2. Consuming a Lot of Protein

Most low-carb diets do allow some amount of protein. If you think a keto diet refers to a high protein, low-carb diet, you need to think again. 

The thing is that this type of diet may not help you reach ketosis as your body can't break down the excessive amount of protein to get amino acids, and then convert the amino acids into sugar.

When on a keto diet, you get your calories from fat. And fat should be at least 55% of your caloric intake.

3. Eating a Lot of Acceptable Carbs

You can have some types of carbs when on the keto diet, such as dairy and nuts. 

Typically, these foods are rich in fat and nutrients. Therefore, they can be an ideal addition to your diet. But the problem is that they have carbs in them.

Therefore, it's not a good idea to have a lot of these foods. Ignoring this advice will prevent you from maintaining ketosis.

4. Eating Maltitol

Usually, sugar alcohols are fine for keto dieters. They offer sweetness but don't increase the number of carbs in your body. 

But it's important to keep in mind that some types of alcohols do contain carbs.

For instance, maltitol is a type that is not allowed on this low-carb diet. Technically, it's low GI sugar but has an impact on your blood sugar levels. Therefore, it may prevent you from achieving ketosis.

5. Taking Too Many Calories

If you eat more calories than you burn, you won't be able to shed those extra pounds. In fact, if you consume a lot of calories, you may gain fat even if you have achieved ketosis.

Foods that contain a lot of fat have more calories compared to foods that are rich in proteins and carbs. 

Therefore, it's important that you monitor the calories you consume on a daily basis. If you stick to a balanced diet, you may achieve your goals.

So, these are a few reasons you may not be able to lose weight on your keto diet.

Are you looking for the answer to "what is carb pairing for weight loss" or "why you are not losing weight on keto diet ", you should check out http://flattummysecret.com/.

Ear Stapling For Weight Loss, Does It Work? (Acupuncture)

Ear staple acupuncture weight loss

So you've been trying to lose that excess weight you gained over the past couple of years and then you come across an article that describes a new weight loss program called "ear staple acupuncture weight loss."

Now you're curious. The good news is, it does actually work. Yes, ear staple acupuncture for weight loss is a new way to lose weight, no matter how strange that sounds.

Ear Stapling for weight loss has skyrocketed in popularity as an option to assist those struggling to lose weight.

What is ear stapling?

Ear stapling for weight loss involves inserting a staple in the ear (apparently a stomach acupuncture point).

Ear stapling for weight loss is similar to getting your ears pierced, but with, perhaps, a little more pain.

Ear stapling purpose

The purpose of ear stapling is to help ease hunger pains, decrease appetite and assist in weight loss.

With so many Americans increasingly becoming overweight each year, it is no wonder so many people are turning to alternate options for weight loss.

The staples, which are left in your ears for several months, supposedly curb your appetite, leading to weight loss.

As one happy person said "Overall, I don't eat as much and I don't want as much so, I guess I would consider it a success for me but the doctor did tell us that there is a percentage that it would not have any effect on, and I heard that this will wear off so if you don't have some sort of lifestyle changes in place by that time, I bet the weight will come back."

It's too early at this stage to compare statistical data, although it will be interesting to hear if it has or has not been a huge factor in weight loss among the users.

As acupuncturist Stan Guillory says "I've treated about 600 patients in the past four months and only about 10 to 15 percent have not lost weight."

Pros and Cons Of Ear Stapling For Weight Loss

As ear stapling for weight loss becomes increasingly popular, it's more important now that people understand the positives and negatives of this procedure.

Pros

1. They can be removed for about 10 days and then put back in until the patient's target weight is achieved.

2. It's a quick procedure to get done and staple isn't very visible as it's in the inner part of the ear.

3. No change in lifestyle seems to be needed as your appetite will be curbed.

4. This procedure also seems not just good for weight loss, it can also help people quit smoking, manage stress, get a good night sleep and also help with migraines.

5.  You only have a one time payment of around $45 to have the ear staples put in.

Cons

1. The problem is that ear stapling for weight loss is illegal in some states due to the threat of infections and other health problems.

2. At some point, the ear stapling for weight loss results in the occurrence of complications or infections during the course of the ear stapling weight loss period.

3. Many of the holes that are caused by the acupuncture ear staples for weight loss do not heal and leave a hole.

4. The state medical board of Mississippi ordered 14 weight loss businesses that do ear stapling because they say they are doing so illegally.

Conclusion

Whether or not the Acupuncture Ear Staple weight loss program has had weight loss success is for you to judge.

The procedure of ear stapling for weight loss should only be entrusted to the professionals in this area.

As four women from Texas who had staples placed in their ears by a commercial outfit reported pain around the staple that, in some cases, hurt all the way to the jaw and made chewing painful (maybe that caused any weight loss they may have experienced.)

I'm not a doctor or a professional researcher or anything like that but I must say that even though this all sounds very seem off putting, while researching this article on ear stapling for weight loss I have not come across a lot of infection stories.

For more advice on using ear staples for weight loss we recommend you talk it over with your doctor or health professional.

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5 Ways to Improve Your Motivation to Exercise

There is something very interesting about exercise. With most things in life, although we are in an information age, there is a lack of widely accessible information.

 For instance, most of us wouldn't easily access accurate information on how to install satellite television or how to read a financial statement.

When it comes to exercise things are different though, there is information everywhere and everyone knows in some way how to exercise.

 The lack of motivation towards exercise shows that we do not do what we know. We do not do what we want either because most of us genuinely want to exercise but we don't always do it. 

Clearly in order to exercise we need to do, not just what we know or want but what we are motivated to do. 

In this article, I want to share with you a few strategies that will help you become motivated to exercise.

(I) Have a vision about your self-image

The truth is most of us have a certain picture of how we would like to look. Some people were born skinny, they picture themselves skinny and have accepted that self-image. 

Some people were born with a bit of weight, they picture themselves that way and even buy clothes that suite that image.

Most of the time this is something that we are not always conscious about.

I remember a time when my wife had spent 3 months without looking into her body in a mirror. Women can't live without mirrors, she did use a facial mirror but not a full body mirror during that period for some reason. 

We went shopping. She saw herself in a full body mirror to discover that her body shape had changed because she gained weight. She freaked out and screamed "Wow I am fat". Surely, I must have not been honest to her at home in answering her most frequent question "Do I look fat?"

It was true that my wife had gained weight. But what really disturbed her was that her body was different from her ideal body shape or body weight. 

This disturbed her and motivated her enough to exercise and lose extra fat within two weeks.

Without vision of our ideal body shape or weight we are doomed to just pump food into our bodies and not make an effort to lose weight. 

I am telling you this because I would like to urge you to examine your vision of your ideal body weight before implementing the rest of the strategies that I will advise you to use from this article.

Some people wish to be skinny but in reality have a fat body image that holds them back. These people buy clothes that fit this image and accept how they look. 

Subconsciously they sabotage their efforts to lose weight. If you wan't to be skinny, it would help you to think yourself skinny. If you think yourself fat, you might struggle to achieve weight loss.

 I am not saying you should not accept yourself the way you are. I am saying even thought you might, have a vision about your healthy self-image. 

Just accepting yourself the way you are might mean you do wish to change your self-image when it comes to being fit or weight loss.

 This is great for your emotional well-being but it will also not really help you towards achieving your fitness goals.

If you accept yourself with a tummy, why would you want a flat stomach?

(II) Care less about your body comfort

The main reason people do not exercise is because they prefer bodily comfort over the pain of exercising.

 Bodily comfort is harmful in a long-term because it leads to a sedentary lifestyle. So the more you care less about your bodily comfort the more you will subject your body to the physical strain of exercise.

Ironically, what you will find is that once you start exercising you begin to find pleasure in exercising even though your body gets strained during exercise. 

People who have overcome their need for bodily comfort and pushed themselves to exercise begin to feel awkward when they have not exercised for a couple of days. The feel unacceptable strange when they have not gone for their run or have not cycled or have not lifted weights.

The first hurdle to overcome however before getting the level where exercise becomes a "must" and not a "should" is to let go of bodily comfort. 

Constantly, in your mind, argue against your body when it seeks for comfort. Naturally your body will seek comfort. Your task is to push against your body and subject yourself to the physical strain of exercising. 

Do not consider your mind and body as a unit. Your body will seek comfort but argue through your mind and remember your exercise goals.

(III) Assign an hour of exercise everyday

If nothing is labelled for exercise on your day then you will most probably never exercise.

 To exercise you need to have an hour in your day that you set out to exercise no matter what happens. 

Clear the hour of exercise and do not let anything disturb it. If you planned to run and it rains, the hour of exercise should not be spent watching a series on TV, it should be spent doing home exercises. 

Do not allow anything to stand between you and the hour of exercise.

(IV) Forget fitness rules, do what you like

As I have said before, there is too much information about exercise. It is easy to get trapped into what many experts think what exercise should be. 

What I have learnt in life is that things do not get done because of fixated rules. Things get done when we have fun and are excited.

Forget what other people think exercise should be. What are you exactly into? Are you into running, walking or cycling or are you into kick boxing. Whatever you are into, let that be your exercise.

Once you pick momentum and move away from a sedentary lifestyle then you can beef things up a bit and put formalities into place. 

The reason most of us learnt to successfully ride a bicycle when we were young even though falling was painful was because we did what we liked. 

Do what you like when it comes to exercise to overcome what you perceive as pain in exercising.

(V) Do not eat for taste

To keep motivated to exercise you need to see results. Muscle gain or weight loss or toned body. If you do not see results, you are likely to give up.

To see results you need to eat well. 

Remember if you want to lose weight or gain muscle 80% of exercise results depend on your diet and 20% depend on your physical effort.

I have set you up to become motivated enough to exert effort. Do not let diet undo what you have done.

Most people fail when it comes to diet because they eat for taste. When it comes to taste, most of us would agree that KFC beats a dish of steam cooked vegetables. 

So when we eat for taste we set ourselves up for failure because most healthy food doesn't taste as good as junk. Unless your wife is a great cook or you have a professional chef in the house.

To see results from your exercise, eat for nutrition in your body.

Tolerate the bitter taste of veges or whatever your vegetarian diet is. 

Diet plans fail when we eat for taste because soon we find ourselves failing to resist the taste of a birthday cake. 

Commit to eat differently, for nutrition rather taste. occasionally you can thank yourself with a small piece of your favourite tasty food.

Remember to remain inspired, to remove all obstacles standing in your way of success and do not dare give up on yourself or your dreams.

Phillip Ramphisa is the most sought after South African Motivational Speaker and Philanthropist. He helps people and organisations achieve their goals faster than they thought possible.

 His life mission is to end suffering and help people thrive in their lives. Phillip speak in conferences and events. To contact him please visit http://www.phillipramphisa.com

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Run to Lose Weight - 4 Tips for Fast and Maximum Weight Loss Running Results!

Opting for a weight loss running program is the surest way to lose those pounds and keep them off for good.

Introduction

 Running is a cardiovascular exercise per excellence and sheds pounds like no other training program.

Not only that, running regularly will boost your fitness level, sculpt your body, make you look younger, and be more productive, and so on.

Therefore, if you're looking for the best weight loss running strategies, here are 4 ways to help you get the maximum benefits of your training workouts.

1- Add More Miles

Most beginners make the mistake of sticking to the same running distance, week after week.

This is a guaranteed way to encounter a plateau, sooner or later, with both your performance and weight loss results.

 In fact running can get really tedious if you opt for this approach. Instead, try challenging yourself by adding more miles to your running and you'll definitely see your results improving drastically.

The best way to increase your mileage without running the risk of injury or burnout is to stick to the 10% rule.

You only get to increase your weekly running distance by 10% from one the week to the next.

 For example, if you're starting off with running 10 miles per week, you could aim to get to 11 or 11.5 the next week and build on that.

2- Do Interval Training

Also know as high intensity interval training (HIIT), this type of training is ideal for blasting calories and shedding pounds in the shortest time possible.

Interval workouts consist of high intensity running intervals interspersed with low intensity boots for recovery and rest.

For instance, you run at approximately 80-90% of you maximum heart rate for one full minute, then you reduce your running pace into an effortless jog for recovery and rejuvenation.

Here is a typical interval workout routine:

- Start with a 10 minutes slow jog as a warm-up. Breathe deeply and stretch gently.

- Go for one full minute of high intensity interval, then slow it down and allow for recovery.

- Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness level and goals.

3- Keep a Food Diary

Though running does burn colossal amounts of calories, the weight loss process takes place only when you create an energy deficit.

Meaning that you put in less calories than you burn off. That's it.

 No magic bullet here. Therefore, it's crucial that you properly address your nutritional needs without ingesting too many calories, and thus gain unwanted weight instead of slimming down.

The best way to cultivate good eating habits is to keep tags on every calorie you put in your mouth.

For that, you need a food diary. Once you start using a it to keep track of your eating habits, you'll be your own detective and be able to pinpoint what needs changing or/and keeping.

Hence you get clear on what's working for you and what's not. Be honest with yourself. And remember to cut on the junk food, and get a healthy mix of lean meats, leafy vegetables and the good (complex) carbohydrates into your diet.

4- Run Regularly

Going for a couple of runs around the block and expecting the scale to drop overnight is futile.

 In fact, you may lose the weight, but won't keep it off for good. You'll achieve long-term success only if you run on regular basis.

The best way to achieve consistency with your running training is to turn your workout routine into a daily habit.

According to Tony Schwartz, the author of "The Power of Full Engagement", the best way to turn any activity into a daily habit is by committing to doing it for 4 consecutive weeks, non-stop.

 After that, you'll find it much easier to keep running regardless of what's happening around you.

Conclusion

These 4 training guidelines are great and can get you to your desired bodyweight with ease.

Nonetheless, speed of implementation is key to success. So take action on what you've just learned.

 However, don't feel the need to follow them by verbatim. Just remember to always do your best and stay within your fitness level.



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How to Recover From Cheating on Your Diet

Depending on how much weight you have to lose, you must be willing to stay on a diet program long enough to see results. For real fat loss, this could mean 10-12 weeks or even longer. 

This is an arduous process for both beginners and expert dieters; there's no tricks or easy ways to lose bodyfat other than low calorie dieting and lots of exercise.

 For sustained low calorie dieting, a once/week cheat meal is a great strategy for helping you stick with a program. After dieting perfectly through the week, a 1-time meal of anything you want (with controlled portions) provides the body with a calorie boost and does wonders for your mental game. Low calorie dieting day after day all week can put the body in a starvation mode, making it harder to lose weight.

 A cheat meal with much higher calories once/week lets the body know it's not starving and it's OK to continue losing weight. A once/week cheat meal also helps set a terrific goal to work for every week while also helps manage food cravings. 

There's no doubt as to the effectiveness and logic behind using once/week cheat meals in your diet program. There is one small caution about once/week cheat meals...

These are the cheat meals that last up to 6 hours. After dieting for a long time, the leaner you get, the hungrier you get. At some point, it becomes very difficult to have precise control of your apatite at an 'anything you want' meal. Overeating, or sometimes just eating the wrong combination of foods can quickly put on 6-10 lbs. of scale weight. Depending on what you ate, this can take up to 4-6 days to remove, causing your whole week of work to set you only back to where you were, a zero gain. 

When using the once/week cheat meal strategy in your dieting, try to commit to cheat meals (of anything you want) but with only very controlled portions. Even following a strict protocol however, you will invariably run into a cheat meal that blows up your body with weight.

 If this happens, please read the following paragraphs for suggestions of how to recover/lose weight the fastest after a heavy cheat meal. 

Even if you are not currently on a strict regimen, this system may still work well for cleaning out the body after any blow out food event.

Start your first morning after the binge meal with an intermittent fast. 

Do not have your first meal until at least 12 noon. If you're used to eating as soon as you get up, do not do so; wait until at least noon to eat. Get up several hours earlier than this however and exercise on an empty stomach. Your exercise should be sustained cardio plus a light session of weights if there's time. 

Plan to exercise for at least 1.5-2 hours before the 12 noon first meal. 

The cardio you do should be double the amount you normally do. For example, if you normally walk for 30 minutes on the treadmill, you will walk for 1 hour. Then fill the rest of your 2 hour time frame with more cardio, calisthenics and/or light weight lifting. Weight lifting should use poundages light enough you can pump 10-20 reps with. Do not lift heavy and try to thrash the muscle. Choose two exercises you can use to add extra work for lagging body parts and/or strengthen a weakness you have and superset them for 4-5 sets of 10-20 reps. Finally, plan for one more hard cardio session in the evening (roughly 6+ hours later than the first workout preferably). Try to fill an hour with as much cardio and body weight calisthenics as possible.

Eating on the day after a cheat meal should be sparse. 

A full fast is not recommended here but also a great dieting strategy; the included intermittent fast is enough. Our goal on this day is to eat very lightly and stimulate pushing the bad food through as quickly as possible. 

First reduce the number of meals you eat on this day. If you normally eat only 3 meals, you will only get two. If you normally eat 5, you should have 3 plus a protein drink. 

Make all your meals protein rich with either chicken, turkey, fish, lean red meat, eggs and/or whey, at least 25-40 grams/protein per meal and corresponding to your lean body mass. 

Reduce the calories of your meals even further on this day by eating more vegetables than starches. If you only get two meals, eat only vegetables for your carbs. Try to include a raw vegetable in at least one of your meals, for example a big salad, raw broccoli sprigs, carrot sticks, etc. Also keep fats to a minimum on this day. Fats make your meals digest slower and we want these to push right through you. 

If you're one who needs to do better with water consumption, this is the day to do it. 

You want to drink as much water as possible the day after a cheat meal to help push toxins and sugars through and help speed along digestion. Do not drink any other drinks other than coffee and water on this day.

The next day (2 days after the cheat meal), you will go back to your program like nothing ever happened.

 Following this eating/training plan should put you back on track by Wednesday or sooner (if your cheat meal was on Saturday). 

Results will vary depending on how much damage occurred at the cheat meal. The best results will be found when the cheat meal is kept in moderation in the first place. It should also be noted that this program has not been tested on different subjects and may only work well for the author however presented to introduce the technology and concepts. 

At the time of the writing of this article, the author was also doing 10+ hours cardio/week (cumulative), lifting weights 3-4 times/week for 1.5+ hour sessions and following a precision bodybuilding nutrition program seven days/week. 

If you are not in this shape, it is not known how well this system will work for you. If you are not used to the amount of training outlined above, the program should be scaled to fit your individual needs and should not be attempted without first consulting your doctor to make sure you are healthy enough to do it.

I'm Dan Levesque, owner/operator of HighlandsFightGear.com. Our store sells apparel and equipment to combat athletes for the sports of wrestling, mma and boxing. 

Our website is a great resource for getting everything you need for combat sports at very affordable prices. We also offer support, information and products to help athletes cut weight and lose body fat safely and effectively. 

This includes sauna suits, body fat scales and some of the tastiest protein powders you will ever encounter. If you have questions about how to incorporate cheat meals, recovering from cheat meals or need help with setting up an individual program, please contact me through our website. 

 have been a sports chiropractor, professional powerlifter and amateur bodybuilder for more than 20 years and now act as a nutritional counselor and strength coach for several high school and college wrestling teams. From working with athletes, patients and competing myself, 

• I have much experience and practice with safe and effective weight loss programs but am always looking for new methods of improving performance with the healthy nutrition.

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The Beginner's Cardio Guide To Burn Fat

I decided to provide you with the complete beginner's guide to cardio for a number of reasons.

First, many people start out with their cardio workouts wrong and end up losing out on results they could be getting, and therefore they don't reach their fitness goals as fast as they possibly could be.

Secondly, I feel that no one really explains where to start out as a beginner with cardio and how to progress with their improving bodies to promote ultimate fat loss.

And lastly, there are key tips to proper cardio that no one seems to understand, including experts, and I wanted to clarify most of this and explain the importance of these cardio "secrets."

All I want is to help you reach your true fitness goals and to help you burn fat permanently and dynamically through effective cardio. If you never knew where to start with cardio or you're looking for tips and secrets on how to improve your results, this is the guide for you, so pay very careful attention because this is where you'll start burning fat.

Never Start A cardio Session Without Stretching

What I tend to see with a lot of new beginners starting out looking to drop weight fast with cardio, is that they completely neglect stretching and jump right into their sessions.

This is a big mistake and you miss out on tons of results while increasing the chance of injury, which is bad if you want to stay committed to your workouts.

If you really want to get the most out of your cardio and promote fast calorie-burning, you need to simply take 5-7 extra minutes to stretch out and warm up your muscles prior to your cardio.

By doing this, you reduce any risk of injury, maximize your body's ability to perform longer and harder, and you prepare your body's natural fat burning processes and increase your metabolic rate prior to exercising.

The other thing is that you should stretch out 5-7 minutes after your cardio and cool down your muscles.

This helps them recover faster from what they were put through, naturally improves your body's ability to deal with excess weight, and you relieve the stress from your body which prevents muscle spasms and cramps after sessions.

So if there's one thing I'd like to stress, it's to stretch out as a beginner and never think your actual cardio is more important to burning fat than your stretching.

They're both equal and you won't get awesome results when you do one and not the other.

Increase Your Flexibility And Perform Flexibility Exercises

On the days that you don't perform cardio, or even the morning prior to your cardio workout, you should spend some extra time doing some flexibility training.

Most everyone (including myself) neglects flexibility and only focuses on muscle building and weight loss, which isn't bad, but it puts them at risk later in their life as they get older.

Flexibility is absolutely key to just being able to live healthy and long and is especially important for promoting faster weight loss.

The key to real weight loss is to constantly find ways to improve your metabolic processes and calorie burning, and one of those ways is by improving flexibility.

I suggest you get your flexibility up by performing 5-7 minutes of powerful exercises whenever you have time.

By doing this, you'll see that you can go longer with your cardio, burn more calories, and your body will be able to accomplish so much more than if you didn't have proper flexibility.

So, go out and take a gymnastics class or something, as long as you do something to increase your body's natural flexibility. There are so many flexibility exercises, but you just have to find the ones that work.

Start Off Slow And Progress To High Intensity Intervals

One of the most prominent problems with many individuals is their impatience. This includes me especially, because I don't want to wait to get results, I want to do anything and take any magic pill I can to get Ultimate Fitness Results.

However, life just doesn't happen like that and you can't just expect to lose 50 pounds of excess fat in one day and build a toned, muscular body within a week.

Anyone that tells you that is possible is just lying to you, and I don't want to fill your head with lies.

I want to give you the straight facts and let you know that it does take time to progress into hard cardio in order to lose massive amounts of weight, and it does take your dedication and commitment to get to that point one day.

I'm not saying it's impossible, but I am saying that you can't jump straight into cardio and run 5 miles with a 40 lb. weight vest on for your first day.

You have to slowly introduce your body into much harder work in order to burn more fat, but as a beginner you're going to have to start off slow.

For example, if you've been lazy for the past few years and rarely get off the couch, then it may be a good idea to start off with some slow, steady jump roping in order to get your body into the habit of working hard again to burn calories.

On the other hand, if you have some small ounce of physical activity that you perform on a daily basis like play basketball for an hour at your local gym, then you may be able to progress past the "beginner" stage and move into something a little more challenging.

All I'm saying is that you have to listen to your body and study yourself to know what your body can handle, and what you're going to slowly work up to.

I will say this though, once you work up to extremely high interval training and begin burning insane amounts of calories for weight loss, you'll see a dramatic increase in your results.

However, you have to be smart for now, start off slow and take those few weeks of getting your body used to hard work through cardio.

Yes, the awesome results won't be instant, but the way you're going to get amazing weight loss results is by slowly working your way up there.

No one said achieving your fat loss goal was easy, but it can be much easier if you do it right by starting off slow and eventually working up to harder cardio sessions. Trust me, this is when I learned how to be patient and the reward for patience is Ultimate Results.

And finally, If you're looking for the absolute best tips for how to get six pack abs [http://ultimate-abdominal-exercises.com/healthy-dessert-to-help-you-get-six-pack-abs/] then I highly recommend you download my free eBooks which show you how to get six pack abs [http://ultimate-abdominal-exercises.com] naturally with awesome secrets that truly work.

Article Source: https://EzineArticles.com/expert/Jason_Camacho/1072212

How To Lose Lower Belly Fat Eating Like Tarzan All Day

Everyone who has it wants to lose lower belly fat. It's unsightly presence haunts those living with it. One of the things that put our most desperate urge on battling the bulge incessantly. There has been many so called fat burners that claim to teach you how to burn lower belly fat or belly fat in general.

None are as efficient as the one thing that nature intended for us to be able to do in the event that we want to burn belly fat fast.

Everyone remembers how fit Tarzan was. In any way you choose to look at this fictional story you will find that Tarzan was always physically fit. Imagine a man in the jungle who had to get around by foot(or by swinging vine to vine of course)and only ate what the jungle gave him.

That means stuff that was grown naturally all around him. No Slurpees, no pizza, no high fructose corn syrup, and no dollar cheeseburgers. Tarzan was ripped, lean, and ready for anything.

He hadn't an ounce of lower belly fat. You will be eating to devour it down. Your body naturally has the power to do this but with our own eating habits you would have never known. Give your body the right fuel and it can drop you down to a ideal Tarzan weight.

Tarzan would only over eat when he had been deprived. You will want to eat every two to three hours from morning to night. You won't have to kill your meat if you don't choose to. Have a non fatty protein at every one of these meals. He may also eat bananas along with the monkeys. Have fruits with nuts to make a good snack packed with protein for your in between meals.

On the snacks you don't have fruit have a light carb like yams or instant rice. All Tarzan had was water and you should also get into the habit of drinking more water to fully support this program to the utmost.

Lower belly fat in housed within your momentum. Imagine a sheet of fat sitting on top of your smaller bowels. Methods to lose weight have you doing many crazy things to deprive yourself, when you do that your body holds onto fat and much of it is stored here. To really attack this section your will have to have your metabolism fired up enough to cut it down.

The point is to eat natural and healthy mini meals throughout your day to supercharge your natural fat burning furnace. These things will burn the fat down very rapidly. For the sake of looking good you will also want to work out the area.

Search for exercises that will shape the area you see fit. Though these techniques can burn all the belly fat you need, it doesn't' tone muscles for you, this is your responsibility. Eating can't carve the muscles.

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Low-Cost Cardio Workouts You Can Do At Home

An exercise regimen has to comprise of strength straining, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. 

Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout

• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.

• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.

• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.

• Front kick lunges are another. Light weights can be used to strengthen the arms. 

Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. 

Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout

These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. 

Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.

• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.

There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practiced. Wear cushioned shoes designed for training/running.

• Jumping jacks are another medium- to high-impact exercise. 

Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.

• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. 

They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

So are you looking to develop a lifestyle that promotes fitness, health, and well-being? 

Take a step in the right direction by hiring your own personal trainer in Melbourne. Check out this website for additional details.

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Low-Carbohydrate, Protein-Rich Dieters Shed More Weight

Introduction.

A new study finds further support for the idea that low-carbohydrate diets can be especially effective, as long as they do not lead people to eat extra fat or avoid exercise.

In the nutritional parlance, carbohydrates refer to sugar and starches. Among dieters, carbohydrates have come to refer to foods especially rich in these food constituents, namely potatoes, rice, grains, loaves of bread, candy, fruits, and vegetables.

Cutting carbohydrates to trim weight-often under the rubric of the Atkins Diet or the Zone Diet plan- has grown popular in recent years. Boosting these regimens' appeal have been several major studies showing that compared with equal-caloric diets rich in carbohydrates, low-carbohydrates ones help people shed the pounds more quickly and yet experience less hunger while doing so.

However, many people who have pulled carbohydrates from their diets have replaced sweet and starchy foods with fatty ones. The fact that many low-carbohydrate diets are, in fact, high in fat may explain some potentially detrimental cholesterol trends in a substantial subset of low-carbohydrate dieters.

1. Diets rich in low carbohydrates help people shed the pounds more quickly.

The new study explored what would happen if the ratio of fats in the diet were held constant and the pared carbohydrates were replaced, gram-for-gram and calorie-for-calorie, with protein. This four-month trial, conducted in 48 obese women between the ages of 40 and 56, also assigned half of the volunteers on each diet to a low-intensity exercises regime.

The findings, reported in one of the Journal of Nutrition, showed not only that the dieters lost more weight on the low-carbohydrate, protein-rich fare, but also that they lost more body fat than muscle.

 Moreover, women on the protein-rich diet who exercised lost 20 percent more weight than did the more-sedentary women on this diet. That is a bit surprising, notes study leader Donald K. Layman of the University of Illinois at Urbana- Champaign because the prescribed exercise shouldn't have been enough extra activity to translate into any discernible weight loss.

 Indeed, the exercise regimen did not provide any extra weight loss to the women eating the carbohydrate-rich diet.

What this means, he told Science News Online, is that the extra protein some women were eating somehow collaborated with exercise to reduce weight.

"This is really surprising, and, frankly, pretty important," Layman says since the observation flies in the face of most nutrition guidelines, which advise dieters and everyone else in the United States to eat less protein, not more.

For their new trial, Layman and his colleagues gave their volunteers two-week menus and directions on how to prepare the recipes. Participants were instructed to weight portions to ensure she didn't eat more than the recommended amounts. Each woman's energy intake was expected to run about 1,700 calories per day. In fact, based on weight losses and records, it became clear that most women consumed even fewer calories, in the range of 1,400 to 1,600 per day.

Each woman ate the same foods, regardless of her diet. What differentiated the two diet groups were the allowed portions. For instance, the high-carbohydrate group was instructed to eat eight servings of starchy foods per day, which included loaves of bread, cereals, rice, and potatoes.

"The high-protein group also ate bread and other starchy foods, just half as much," Layman says. Similarly, while the high-protein group was instructed to eat nine ounces of meat and eggs per day, the high-carbohydrate eaters were restricted to just 5 ounces.

In the end, women on the high-carbohydrate diet ate about the same proportion of macro-nutrients as they had been downing before taking part in the study: 55 percent of their calories as sugars and starches, 30 percent as fat, and 15 percent as protein. It was the other group that made major changes in the ratio of these macronutrients.

 The high-protein group consumed only 40 percent carbohydrates, 30 percent fat and 30 percent protein.

Moreover, the proteins included in each day's menus were dominated by what Layman terms "high-quality" protein- the type especially rich in the amino acids that build muscle. Some of these amino acids, such as leucine, aren't made by the body and must be obtained from the diet- primarily from foods such as meats, dairy, eggs, and soya beans.

Ensuring that each diet provided adequate leucine was a focus of the menu planning. Layman says. He explains that this amino acid is valued for "regulating one of the first steps in turning on the machinery for protein synthesis." That's important since muscle is almost all protein.

2. Adding a little exercise to the diet regime helped keep a body metabolism revived up longer.

Adding a little exercise to the diet regime helped keep a woman's metabolism revived up longer and her muscles conditioned. The two groups that were prescribed exercise were required to take part in a supervised 30-minute walk five days a week and to do 30 minutes of stretching and resistance exercise twice a week, using gym machines dialled to minimal weights. Even the two more-sedentary groups were advised to walk 30 minutes a day five days a week. Layman says, although their compliance was not monitored.

The protein focus seems to have paid rich dividends, Layman says, since women on the protein-enriched diets preserved more of their muscle than the high-carbohydrate diners did. That means that protein and exercise combined to reduce the women's weight by burning body fat.

Both dieting groups trimmed more body fat when they undertook some extra exercise. Sedentary women on the protein diet dropped 15 percent of their body fat during the trial, and those who added in extra exercise lost 21.5 percent of their body fat. By contrast, those who exercised and ate the high-carbohydrate fare lost 15 percent of their body fat, while their sedentary counterparts on that diet shed only 12.3 percent of their fat.

Preserving muscle is important, Layman stresses, since-unlike fat- it burns substantial energy when the bodies at rest. The higher the proportion of the body that is lean muscle, the higher its energy demands and the more likely that an individual will burn most of the calories she eats-not store them as fat.

The encouraging news, he says, is that the short-term advantages seen in the high-protein part of this trial can be maintained. Some of the women were recruited to stay on their regimens for another year, he notes, "and we find that basically, the same results continued" for each group.

In a pair of papers he co-authored during the past 2 years, Layman has reported that a key feature of the protein diet's advantages may be leucine. Although a building block of protein, it may have additional metabolic activities, such as being a signalling agent that helps regulate the rate of muscle building and the body's use of blood sugar, he notes. For these functions, leucine may have to be present in concentrations higher than those needed just to build protein.

Conclusion.

In fact, Layman says that leucine-rich diets might even help stabilize blood-sugar concentrations before and after meals- a boon to anyone with type 2 diabetes or a constellation of related heart-disease risk factors known as Syndrome X. He plans to investigate leucine's potential value for such individuals in upcoming studies.



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