Month: April 2010

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Use it or Loose it – Motivation for Fast Weight Loss

When engaging in any fitness program whether it be a fast weight loss program or a body building program you need to keep in mind that if you don’t use it you loose it. This can be kind of frustrating and make it seem like you are being counter productive. Don’t loose focus of the fact that if you are working towards an ultimate goal setbacks in one area may mean regressions in another but as a whole you are moving forward.

I like to look at fitness as kind of a rotational system. It is impossible to do it all, there isn’t enough time in the day and even if we did hit all aspects of fitness everyday we would never be able to recover. This is why it is important to rotate through different aspects of fitness.

To make this a little more clear let me explain a little further. It is really pretty simple, rotation just means that during a short period of time, usually 4 – 6 weeks you should choose a focus. This could be hypertrophy, strength gains, losing weight fast, flexibility, or any other area that you want to focus on. There are lots of different areas and niches within the realm of fitness, so choosing one means that you are going to have to neglect another.

I don’t see this as a big deal because most areas of fitness complement each other pretty well. Sure if you are doing a power lifting workout you will be negatively effecting your marathon running ability but in the long run you will be stronger and better adept at running a marathon.

Use it or loose it is a simple concept that when embraced can open your eyes to the necessity of needing to vary your training to develop the full package. I am sure you have all observed people in the gym that never seem to make any progress. This is usually due to the fact that they are not making any adaptations or changes to their workouts.

It doesn’t matter what your goals are you need to learn to rotate your exercises as well as your diet for optimal gains. You may be getting ready for a fast weight loss plan but this does not mean that you shouldn’t be looking further down the road.

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Extreme At-Home Leg Exercises

Creating your very own at home exercise program that will help give you those well defined and finely toned leg muscles is actually not that difficult. You see, all you will ever need is your own bodyweight as a form of resistance and if in case you have some free weights like dumbbells at home, then the more better. To kick start your cause, here are a couple of extreme leg exercises to do at home. These are really easy exercises to do at home and you will not have any problems following them for sure!

1.) Squats – With this exercise, stand up straight with your feet apart and both hands to your sides. Now, slowly crouch down by bending both of your knees. Remember to keep your neck and back straight as you go down so as not to injure your spine and avoid lifting your heels while crouching down. Imagine as if you are trying to sit on an invisible chair. Once you reach that point, slowly go back up into the initial position. You can do the squats with a pair of dumbbells as well. Hold a pair of dumbbells in both hands and do the same procedure.

2.) Sumo Squats – This is just one of the many variations to the squat. You need to perform this with a wide stance with your toes pointing forward, much like a sumo stance. Now, repeat the same procedure as that of the basic squat, as explained earlier. Again, you can also add free weights to this routine. If you are to use dumbbells, hold it in front of you; instead of holding it to your sides.

3.) Lunges – To perform this, stand straight with your feet apart and your hands on your waist. Step forward with one foot and then slowly lower your upper body down. Remember to keep your balance. Go back up and repeat the whole process using your other foot.

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How Can Resveratrol Supplements Help You Lose Weight?

Obesity is becoming a big problem in all the countries of the world and everyone is trying to find an all pleasing solution for it. The problem is’t really obesity, but actually unhealthy lifestyle, which shows itself as obesity, but also as other problems. Our nutritional habits have changed a lot in the past few decades, and our bodies haven’t adjusted to them resulting in a huge epidemic of overweight people.

The first problems arrived when people stopped eating fresh food, berries, fruits, vegetables, and turned to processed carbohydrates for their main energy source. This also caused insulin resistance, and removed a lot of healthy minerals, vitamins and other compounds that are rich in fruits, vegetables and berries.

Resveratrol is one of these ingredients, and as people are drinking artificially sweetened juices today instead of eating grapes, they don’t get the positive effects that they would otherwise. Today there are resveratrol supplements that can be used to replace this deficient of resveratrol in our diets, although it would be a better idea to replace the unhealthy food with red wine, grapes and peanuts.

Resveratrol is important in controlling your weight because it doesn’t only boost your rate of metabolism, and build you more muscle mass via increased levels of testosterone that leads to a further increased rate of metabolism, but it also reduces the amount of estrogen that has an inherit quality of building adipose tissue, and it also directly increase insulin sensitivity, thus freeing the user from continuously elevated blood glucose levels – this is the biggest reason for increased fat mass.

The problem with weight loss though is that it usually requires effort, and most people think that good results can be achieved with a supplement alone. The truth is that if you don’t change your eating habits, and start to exercise on a regular basis you aren’t going to see results.

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Weight Loss Tips – Interval Training

Weight loss can be a tough nut to crack because we lack motivation and and we usually give up before we see the results we want. One of the best weight loss tips out there is to use a variety of different exercises and to focus on interval training.

Interval training can be anything that sends your heart rate into stratospheric levels very quickly. Interval training is very difficult but is has the added benefit of whipping you into fabulous cardiovascular shape and not just helping you loose weight.

Anyone looking for fitness tips would be well served to use interval training on a regular basis. There are two main forms of interval training.

One is simply doing a resistance exercise circuit, with very short breaks in between sets, high reps and lower weights. The ideal rep range would be any where from 10 – 20. Focusing on the lower end and you are building more muscle and focusing on the higher end any you are doing more cardiovascular work. I suggest using a variety of different exercises, weights, and rep ranges.

The other type of interval training is purely cardiovascular and focuses on short burst of energy such as sprints. I like to do uphill sprints then walk back down the hill and repeat. As few as 5 of these can really do wonders for your conditioning. You can do this on a bike, in the pool, with a punching bag, or anything else. Just bring your exertion to a maximum level for at least 30 seconds then back off.

Interval training is very demanding on the body and the mind. It hurts and it takes some major determination to push through and finish the workouts. Proper nutrition is essential to make sure that you are refueling your muscles and your mind.

One of the best benefits of doing interval training in this manner is that you will be hitting a variety of different muscle groups and maximizing your bodies ability to burn fat. You will also be strengthening your entire body and adding lean muscle mass which will cause you to burn more calories.

Following this weight loss tip can really boost your fat loss and overall health and fitness.

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Five Exercise Routines to Lose Belly Fat

Most of the time it is not enough that you lose weight, you also need to tone up to get into top shape. What a lot of people do not know is that there is still a lot of work ahead of them if they are hoping for a nice ripped body especially the abdomen. Get right on these following exercises and you could easily learn how to lose weight in a week.

There are very specific exercises to lose belly fat and if you intend to see actual results, you have to start immediately after you reach your ideal weight. Here are 5 of the best exercises you should do:

1. Crunches- You must have heard of this routine a hundred times before, probably more, but it is a fool proof way to achieve a rock hard set of abs. If you are a beginner, you can start with at least 10 everyday for the first week then increase it to 25 on the second week, 50 on the third week, and so forth until you reach the 100 crunches per day mark.

2. Regular Cardio- Aside from the crunches, you should not neglect your cardio routine because in order to maintain you ideal weight, you have to continue burning off calories. The only way you can get a well formed body is if you keep the calorie deficit in your system so you do not gain any weight at all.

3. Full Sit Ups- The difference between a full sit ups and a crunch is that the former has more extensive effects that the latter as it also exercises your back muscles not just you abs.

4. Side Crunches- This routine is a slight variation of the regular stomach crunching and it happens to be extremely effective not just in trimming belly fat but also in strengthening the arm muscles.

5. Alternate Leg Lifts- This is great for the abdominal muscles as well as the legs and thighs.

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Healthy Weight Loss Food to Keep the Pounds Off

After a serious health diagnosis, I was faced with adopting sweeping lifestyle changes. I needed to find ways to eat a satisfying diet while eliminating processed junk foods and sugar.

This concept was completely new to me. How could I make long term adjustments to my lifestyle without being plagued by cravings? I researched my options and buried myself in Googled recipes and cookbooks. All things pointed to shifting my diet to include eating mostly raw foods. This diet shift seemed like the way to regain my health and lose weight in the process.

I began to experiment with recipes and found that there was no need to count calories. Whatever I prepared, however much I ate, I lost weight. Plus, by eliminating dairy products and processed junk foods, some of the old nagging ailments with which I had been plagued disappeared. I no longer suffered from constant nasal congestion that had been ever present since childhood. Also, so many of the migraine headaches with which I struggled on a regular basis were gone. I felt great. My brain felt crisper and the brain fog that had been ever-lurking had lifted.

I was delighted with the way I felt. It became easy to lose weight, which had not been the case since I was a teenager! Incredibly, I was not suffering from cravings for those harmful foods that I left behind. This felt good. This was healthy weight loss food at its best.

There was only one problem, the preparation! A plan with only basic raw foods like sprouts, veggies and fruits just was not realistic. In order to prepare the gourmet type of raw food that would make the lifestyle doable, I had to spend hours every day. I just didn’t have the time to devote to preparation each day.

I had to find a way to incorporate the elimination of processed foods, refined white sugar, and refined white carbohydrates into my life. My new diet was very “clean” and it had to stay that way. My health depended on it.

Still searching, I tried a vegan diet. A regime that eliminates all animal products was much easier to incorporate into my lifestyle. Plus, I could cook and prepare quick and easy recipes that are healthy and delicious in a reasonable amount of time.

It became clear that a combination of the raw and vegan lifestyles is the answer for me. Clean food that could be cooked became the answer.

By making these eliminations and replacing them with good healthy food choices melted 50 pounds from my body. At this point, I am in better shape than 10 years ago. My energy level and stamina have improved greatly. My health has turned around.

It is easy to identify healthy weight loss food. Foods that come straight from nature are the key to good health. If you eliminate processed junk foods and refined white foods, the weight will dissolve – no ifs, ands, or big butts!

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