Sonntag, 8. Mai 2011

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

easy weight loss tips
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
easy weight loss tips

Tip 4: Do not Skip Meals

weight loss tips
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Watch for the sugary drinks

easy weight loss tips
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Dienstag, 3. Mai 2011

More Muscle -> More calorie consumption

1. Weight Train

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

2. Drink More Water

To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.

3. Eat More Protein

Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.

4. Eat More Often

To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.

5. Take a Multi-Vitamin

There are many supplements and specific muscle gain enhancing products that I recommend using in my book, but I have to remember that this is only the 10 most important elements of a successful mass program. So, I have to keep this brief and to the point. All of the other products will help, but they are not essential. So, I will only touch on two vitamins supplements: Multi-Vitamins and Antioxidants.

Montag, 2. Mai 2011

Best Fat Loss Ever - 5 Tips to Get Slim and Stay Slim

1. Start a Food Journal -- if It's in Your Mouth It's on the Page
When something becomes a habit, you lose awareness of it. It's completely automatic. You regain awareness when you keep a food journal. Keep your food journal for a week, without changing your diet in any way. When you do this, you can see the habits which have caused you to put on weight in black and white.
Write down everything you eat and drink, and the hours at which you ate.
2. Move It! Get Moving Every Day
To stay healthy, you have to move. This doesn't mean that you need to spend an hour at the gym every day.
Start becoming aware of how much you sit down, and stand up more. At work, stand up when you answer the phone. Take the stairs. Walk to someone's office rather than sending them an instant message.
3. Shop Wisely - Eliminate Killer White Foods
Become aware of heavily processed foods -- those containing white flour, sugar and fat -- and work to eliminate them from your diet. Buy whole-meal bread. Eat fruit rather than a cookie or other processed snack.
4. Get a Diet Buddy -- Become Accountable
It's almost impossible to lose weight alone. Unless you have someone to check in with, you'll fall back into your bad food habits. Get a diet buddy, someone who has just as much weight to lose as you do, and who's eager to drop pounds.
Weigh yourself once a week. Your diet buddy does the same. When you know you'll have to share the weight you've gained with your diet buddy next week, you'll forgo that creamy dessert when you eat out.
5. Use Your Head -- Your Imagination Is Powerful
Here's a tip which really works: use your imagination to see yourself slim.
Daydream about that tiny bikini you'll fit into, and how great it will be to buy the clothes you really want. Your imagination is keeping you fat: you imagine how great a certain food will taste. Use your imagination to imagine how great you'll feel when you look slim and can do all the things you want to do.

Sonntag, 1. Mai 2011

Top 10 Weight Loss Tips

As you start off on your weight loss program, it’s going to be essential that you’re not only paying attention to what you must do on the workout side of things but also being mindful of the foods you’re consuming on a daily basis.
Without a doubt if you aren’t watching what you’re eating you won’t see the same calibre of results as you regularly would so this is a must to spend some time on.
Let’s quickly go over 10 weight loss tips that you can start using immediately to boost your results as you reach towards that end goal.

Create Balance Between Weights and Cardio

The very first thing you should always aim to do is find a good balance between weights and cardio training. Relying too much on cardio training will quickly come at the expense of strength gains and could eventually lead to overtraining as well. Unfortunately since many women do tend to prioritise cardio training, this is precisely what happens. Remember, strength training will actually make you look leaner and more toned, but it will not make you look bulky.
Women simply do not have the levels of hormones in their body to support this type of growth.

Begin The Day With Fibre

Second, always be sure that you start your day off with some fibre. This will help keep you feeling full throughout the morning and slow the release of carbohydrates into the blood stream.

Add Vegetables To All Main Dishes

Looking for a quick way to add more food to your diet without boosting the calories? Start eating more vegetables. These are virtually calorie free and will add plenty of bulk to your dish so you feel satisfied on fewer calories.

Focus On Shortening Up Your Rest Periods

One simple strategy to increase the calorie burn of your workouts is to make sure that you’re keeping those rest periods shortened. If you’re taking longer than one minute between your sets, chances are you’re dragging the workout on longer than it has to be. Aim to keep everything short and snappy.

Avoid Additional Sauces Or Condiments

One place where many people fall trap to is sauces and condiments. As much as possible try and have your foods in their natural states. This will allow you to better control calories and keep added sugar and fat down.

Make Sleep A Priority

Think you can sleep when you’re older? Think again. If you want to maintain a slim waistline, sleep needs to be a priority. If you’re not getting enough sleep at night your body is going to release more of a certain hormone called cortisol, which actually encourages stomach fat accumulation. Aim for at least seven hours a night, if not eight.

Swap Coffee For Green Tea

When it comes to waking up in the morning, try green tea rather than coffee. Both provide a source of caffeine to your diet but green tea is also going to help increase your metabolism and improve your weight loss results. Plus, it tastes great.

Find A Workout Buddy

One of the best ways to increase your motivational levels to continue with your workout program is to find a workout buddy. When you know you have someone counting on you to show-up, you’ll automatically make working out a higher priority.
Get a girlfriend and make it a contest where whoever reaches their goal first gets a day at the spa.

Look At Your Goals Daily

Another smart move to keep yourself motivated is to make sure that you review your goals daily. By reading them every morning when you wake up you’ll ensure that your mind stays fixated on what you’re looking to accomplish.

Boost Your Protein

Finally, the last weight loss tip that you must put in place is to boost your protein intake. Since protein causes the body to burn off the most calories just digesting it, by including it in your diet you can automatically see a nice metabolic increase. Many women do fall short in protein, so this is something to really focus in on.
So keep these weight loss tips in mind. If you can include even just a few of them you should see a noticeable change in your progress level.

Drink More Water

You can slim your face by drinking more water. Your fat or puffy looking face may be caused by bloating. If the body does not get enough water, it will retain water. To ensure that your body is properly hydrated, you should drink eight glasses (64 ounces) of water a day. As a bonus, you will be less hungry and that will aid in weight loss.

30 fun ways to burn 300 calories a day

  1. Show some leg power and walk fast for 52 minutes
  2. Rearrange your bedroom and lug heavy furniture around for just 35 minutes
  3. Go back to the 70s and rollerskate for half an hour
  4. Hog the ski machine at your gym for 22 minutes
  5. Do a 40-minute low-impact aerobics class
  6. Dust off your bike and go for a 26-minute cycle
  7. Book a badminton court for 45 minutes and persuade a friend to have a game with you
  8. Do 26 minutes of circuit training exercise
  9. Spring clean your house for an hour
  10. Have a laugh with your partner and learn to ballroom dance – a one hour and 10 minute lesson is all you’ll need
  11. Take a 35-minute hike in the countryside – and then order a diet drink when you get to the pub
  12. Go for a 30-minute jog
  13. Get rid of your aggression and have a go at kick boxing – 20 minutes is enough
  14. Tidy up your garden for 42 minutes
  15. Spruce up your front room and paint the walls for 45 minutes
  16. Do a 55-minute class of aqua aerobics
  17. Row vigorously on the machine at your gym for 25 minutes
  18. Have a go at horse riding – you’ll need to book a lesson for 1 hour and 30 minutes
  19. Get together with friends and go ice skating for 40 minutes
  20. Cycle vigorously on the exercise bike at your gym for 20 minutes
  21. Have a fast and furious game of squash for just 17 minutes
  22. Scrub your kitchen floor for 40 minutes
  23. Go for a 21-minute swim, doing front crawl at a fast pace
  24. Scrape off that wallpaper you’ve always hated for 45 minutes
  25. Go clubbing with your friends and dance for at least 35 minutes
  26. Hog the running machine at your gym for 21 minutes and run at a pace of 10 minutes per mile
  27. Walk your neighbour’s dog for an hour
  28. Learn to snorkel at your local pool – you’ll need to practice for 45 minutes
  29. Get into martial arts and have a go at tae kwan do – you’ll only need to do it for 21 minutes
  30. Join an aerobic dance class for 30 minutes

How to Get Slim – Without Dieting

It’s been said that it’s easier to change a person’s religion than their diet. It’s no wonder that people jump from diet to diet. Dieting just doesn’t work for most people. So the question I’m often asked is, “How can I lose weight without dieting?” I gave this a lot of thought and I’ve compiled a list of 10 keys that will slim your body. Here they are:
Get Slim Key #1: Cut Food Proportions. If you were to start cutting your food portions by 10% to 20% I guarantee you will lose weight. That’s because most of the food portions served in restaurants and even at home are bigger than you need. So what happens when all that food is sitting on your plate? You feel compelled to eat it. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down.  Another tip is to use small bowls, plates, and cups.
Get Slim Key #2: Control Your Environment. If you go to a party or an “All You can Eat” restaurant, then you will feel tempation to eat more than you should. So what you need to do is one of two things. You either avoid the places where high calorie, tempting foods will be served or you eat a snack before arriving and drink lots of water while there.
Get Slim Key #3: Be Careful with Liquid Calories. Studies have shown that children who drink a lot of juice may become overweight. And the same logic applies to you. If there’s a certain drink that you often order, do some research first and find out how many calories are in it and then decide if ordering that drink in the future is really worth it. Then explore other options. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of low-calorie vegetable juice to hold you over if you get hungry between meals.
Get Slim Key #4: The Fork Trick. This is a simple weight loss technique that pays off handsomely. When eating, in between each bite you take – put your fork down. This will slow your rate of eating down and you won’t shovel as much food into your mouth. It’s simple, obvious but effective. Develop the habit and see for yourself.
Get Slim Key #5: Moderate Fasting. Many cultures practice some form of fasting. And for some people it’s part of a healthy lifestyle. One of the biggest advantages of fasting is that it can help you lose weight fast and it can discipline your cravings for food. Fasting also tends to detox the body, which is another bonus. You need to check with your doctor and do research on “moderate fasting” to lose weight before you start.
Get Slim Key #6: Live with Not Feeling Full. You can train your body to accept the feeling of not always feeling full. Put another way, trying eating till you’re only 80% full and learn to be comfortable with that feeling.
Get Slim Key #7: Smaller Dishes. If you use smaller plates, cups, and utensils and don’t go back for seconds, you will undoubtedly lose weight.
Get Slim Key #8: Eat Breakfast Every Day. One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom. A good breakfast to start with is yoghurt with cereal flakes or a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious way to start your day.
Get Slim Key #9: Discover Why You Overeat. To solve a problem you must get to the root of it. Same with weight loss. You’re going to need to do self-analysis, perhaps even brainstorm with a caring person to find what impels you to eat more than you should. Then once you discover why, correct it.
Get Slim Key #10: Do Not Eat in Front of the TV. Actually you should not eat in front of the TV or computer. When you sit in front of a TV or computer, you can slip into a subtle trance while you eat. When this happens you’ll usually eat far more than you should and this results in extra calories. So make TV and the computer a food free zone. However, if you absolutely have to eat in front of the TV or computer then use the above techniques of eating smaller food portions, and using smaller bowls and plates.
Now that you know these ten keys to getting slim, what does this mean for you? For starters it means you don’t have to force yourself to follow diets – you now have freedom from diets. Plus you won’t waste money on the latest diet book being peddled. I have given you a complete toolkit of techniques that will make your body slimmer. It’s up to you to try them, will you?