How to Build Muscle Faster by Doing Both Cardio and Strength Routines

Getting a toned body means developing some muscles. A toned body is very much appreciated nowadays because it makes you look slim and sexy. With low body fat, the developed muscles are showing off. This indicates a physically fit body, which can be attained from a very healthy lifestyle. This lifestyle includes strength routine and protein-rich foods among others, which help develop or build muscles. The process on
How to build muscle faster is an important issue to consider because it helps you to achieve a toned body faster. This article will serve as a guide that will help you build muscles in no time.

The first thing that you should do before developing muscles is eliminating excess body fat. This entails regular cardio exercises. For beginners, you should simply start by walking. At least 30 minutes of walk everyday helps you increase your body's metabolic activity. High metabolism rate is important to let you burn calories immediately. The more calories you burn in a day, the more fat you lose, and the faster you can start your muscle building. If you get used to walking every day, then you could start jogging or running.

At least one hour of jogging or running every day will make you sweat intensely by increasing your heart rate considerably. You can try climbing steep slopes for you to exert more energy, and thus, burn more calories. If you want to exercise indoors, you can do jumping rope. Jumping rope is a full body exercise, meaning both your upper and lower body parts do the work. You can do this for an hour with the right phase, and you will surely feel like you have done jogging or running outside.

To effectively lose your body fat, you should also observe a proper diet. Avoid sweets and fat as much as possible. You can eat chocolates occasionally to reward yourself but restrain yourself from eating them as much as you can. You should also only eat the proper amount of food to regulate your calorie intake. The more calories you take in, the more exercises you need to do. If you are not able to burn those calories, they will transform into body fat. Also, drink lots and lots of water to make you feel full. Rehydration is important to eliminate false hunger, which will make you eat unnecessarily.

How to build muscle faster after eliminating body fat require a strength routine. Strength routine involves leg lifting, weight lifting, curling and push-ups. Leg lifting allows you to build muscles in the lower body part by rhythmically stretching and relaxing your muscles. Weight lifting also does the same function but it focuses primarily on building muscles in the upper body part. Push-ups develop back muscles by moving yourself up and down against the pull of gravity. Lastly, curling develops abs or abdominal muscles by forcing the stomach inwards every time you move upwards.

How to build muscle faster requires both cardio and strength routine and balanced diet. With all of these combined, the amount of body fat will surely decrease and the amount of muscles will surely increase.

Next to learn more about gaining better health and fitness, or how to get rid of mommy tummy click here to download our free ebook How to Boost Your Metabolism for healthy weight loss

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5 Most Effective Ways to Build Muscle and Increase Your Strength

kaissar Reply 1:20:00 PM

To build muscle mass you must always be looking for the most effective ways of training to stimulate the most muscle growth. You must be eating the right foods and enough of them to see the recovery and growth you want. There are many conflicting ideas out there, this article will help to reveal the most effective ways to build muscle mass and increase your strength.

1. Train with the highest intensity possible

The higher the intensity of your training the higher the potential for muscle growth. Your muscles respond to training the more brutal this training the more they will have to adapt and respond to it. You must shock your muscles into growth with every workout, else they will have no reason to grow.

To get the highest possible intensity from your workouts always strive to complete them in the shortest time, while lifting the most amount of overall weight possible. This means lifting heavy as many times as you can with the least amount of rest between sets.

2. Progress with every single workout

Progression is vital to see continuous muscle growth week after week. You must apply progressive overload to your muscles with every new session. If you are resting enough and getting all the nutrients you need to recover, your muscles will increase in strength. This means they will be able to lift with a higher intensity at the next workout.

You must therefore increase the intensity to see more muscle gains, to force them to have to adapt again, to the new stresses placed upon them. Increase then intensity by adding more weight and reps, while decreasing the time.

3. Rest to allow for complete recover and growth

Your muscles growth when you are resting. Get plenty of sleep, 6-8 quality hours a night. Try not to do any other forms of exercise as this will just take away from the muscle recovery and growth.

4. Eat a surplus amount of calories

You must eat more calories to allow for the extra muscle weight gain. Eat 500-1000 extra calories a day to see 1-2 pounds of muscle mass gain per week.
Calculate how many calories you need per day by using one of the many formulas available.
5. Eat the right calories

You can't just eat any food. You must provide sufficient amounts of quality protein. Protein is the only food that your body can use for building muscle. Eat at least 1g per pound of bodyweight.

Eat plenty of healthy fats to increase the calories and aid in the increase of anabolic hormones.

For more information about building muscle through the use of proper nutrition and high intensity training visit MuscleBulkUp.com for your free muscle building eBook and 7 day course.

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Strength Training Routines To Build Muscle Mass Fast

kaissar Reply 1:18:00 PM

Strength training routines are a great form of training to help build muscle mass. Many trainees use other forms of training such as volume training to try and build muscle. But strength type training is often overlooked or not done correctly, which can sell people short of their muscle building potential. The simple fact is that if you can lift a lot of weight you will be big, as big muscles lift big weights. For some reason this is a forgotten fact a lot.

Strength Training

Strength style training as the name suggests is training to specifically increase strength and raw power. Generally speaking you perform between 1-5 reps per set. The idea is to increase strength and avoid muscle fatigue as much as possible, so that you can lift as much weight as possible.

Strength Training Exercises

The best strength exercises to do are the big compound movements such as squat, deadlift, bench and row. These exercises will make you work the most muscle fibres for each exercise. The bigger exercises also let you use a lot more weight which will force your body to add muscle mass due to the amount of stress it is being put under.

Strength Training Program

If your goal is muscle building; you should add slightly more volume to a traditional strength program. Adding the extra volume will provide enough stimulus to your muscles to induce muscle growth. A good guide line is to aim for 25 or more reps for an exercise. For example you could do 5 sets of 5 reps of squats before moving onto the next exercise.

Strength Training Routines

There are many routines you can follow, a great one to start with is a 5x5 workout as previously described. You can also use a rep scheme like 8 sets of 3 reps and focus more on speed of the reps which will improve strength levels further. One crucial consideration, before doing this style of training, is to ensure you are getting enough volume into your workouts, to promote muscle growth. You can either do some volume exercises during the workout, or another time of the week. You can also do around 3 weeks of strength training and 3 weeks of volume, which is proven to work well.

Whatever way you choose to use this training style, strength training routines should be part of your workout schedule.

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How To Build Up Muscle Strength

kaissar Reply 1:15:00 PM

Learning how to build muscle is not actually as difficult as many people think. It is believed by a majority of potential bodybuilders that many excruciating hours need to be spent in the gym for many years in order to build up muscle slowly and steadily.

Well, this is simply not the case. Muscle can be built up relatively quickly by using some simple techniques. However, it is important that you understand how muscles grow and increase in size.

Something which feeds solely from protein is the skeletal muscle. Because of this, many people believe that only by eating protein and training hard, lean muscle mass will be achieved.

Unfortunately it is not that simple. In order to increase lean muscle mass, it is necessary to consume an adequate amount of calories from protein, carbohydrates and fat. This is so the body has sufficient energy levels in order to train hard enough to build muscle.

When learning how to build muscle, it is imperative not only to train with suitable weights, but also to receive adequate rest between workouts, so that your muscles have the opportunity to grow. This is because muscles do not in actual fact grow whilst training. They grow whilst the body is at rest. Whilst you are resting, a growth hormone is released into the body from the pituitary gland.

In order to stimulate the release of this growth hormone in the best nutritional way, it is advised to supplement your diet using certain amino acids. Tryptophan, glycine, ornithine and arginine are the most effective amino acids for the release of growth hormones.

A well balanced diet is essential when building muscle. The diet should consist of proteins, carbohydrates and fat. Meals should be eaten three hours apart from each other, and proteins, carbs and fats should be included in every meal that is consumed each day. It is also advised to take a supplement protein powder such as whey protein or soy protein, which are a good source of quality protein and can be taken in between solid food meals. It is also imperative that you ensure that you are drinking enough water.

Another supplement that can be taken which may be beneficial in learning how to build muscle (apart from amino acid), is glutamine and creatine monohydrate.

For anyone attempting to build muscle, weights should be lifted between 3 to 4 times a week, ensuring that you allow your body to rest for a minimum of 48 hours per muscle group between workout sessions.
It has been stated before, but it cannot be stressed enough as to how important it is to allow your body to rest and recover from the workout that you have endured.

The principle of training to build muscle is to overload your muscle with a weight that is in actual fact heavier than what the muscle is generally used to lifting. This will force the muscle to grow stronger in order to be able to meet the weight overload, which will result in the muscle being forced to grow bigger.

When undertaking a weight lifting workout, it is important for one to try their hardest at reaching the point of failure at each set whilst keeping the correct form through the exercise.
If you have made up your mind to undergo twelve repetitions in a set of shoulder presses with dumbbells for example, and you did not feel as though you put in every effort on the twelfth one, then continue to do a few more, but use your common sense in order to feel when you have reached the point of failure.

It is only at this point that the muscle will react to the weight load which is being forced upon it and it must increase in strength to meet the new challenge.

By following the points raised above, with consistency, discipline and determination, you have all the necessary tools to build muscle and increase your overall muscle mass.

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Method Weight Management

kaissar Reply 1:12:00 PM

Forget diet, save money and lose the weight. Method Weight Management is a tightly written little book on losing weight without the long winded explanations, deep-seated emotional issues and "new technology."

Author Carrol Wolverton is a former working single mom with an appreciation for time, money and health. She emphasizes that health, stress and money are all connected, so looking after these areas of life are going to help your weight management. In turn, the proper (and cheap) weight management is going to decrease stress and expenditures. Having previously tried several of her methods and recipes, I concur that a few habit changes can make the reader happier, leaner and wealthier.

Unlike the newest diet on the block approach, Wolverton recommends changing one item at a time with diet and lifestyle. She promotes the small changes that make big differences. For instance, switching from sugar laden colas to diet drinks or removing salt from your meals will cause healthy weight loss. The bonus with these strategies is that their is no deprivation or hunger. Maybe a loss of snacking-type appetite, but not starvation hunger.

Much of Wolverton's approach is self-reliance and attitude. Wolverton and her guest writer, Rosalie Moscoe, discusses and provides solutions to eating disorders, food-mood disorders and food allergies. But, she puts the emphasis on the person to fix their problem or go find help. She does not give the reader much out in the way of excuses. I like her "so-what?" response to typical excuses that people have for over-eating and not exercising. In particular, I like her snappy retort to people poking fun at her bicycling: "I prefer a size 2 to a 22." Touche, Carrol.

Doug Setter holds a Bachelor's of Food and Nutrition. He has served as a paratrooper and U.N. Peacekeeper, has completed 5 full marathons and climbed Mt. Rainier. He held a welterweight kick-boxing title at age 40. He consults clients in alcohol reduction, stomach-flattening, kick-boxing and nutrition. He is the author of Stomach Flattening, Reduce Your Alcohol Craving and One Less Victim. Visit his website: http://www.2ndwindbodyscience.com

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Weight Management and Weight Loss

kaissar Reply 1:11:00 PM

Numerous public health agencies have credited obesity as the number one cause of preventable deaths in America. According to the Center for Disease Control and Prevention, there has been a significant increase in obesity in the United States over the past twenty years. Statistics now reveal that sixty percent of U.S. adults are considered to be overweight and more than thirty five percent of U.S. adults are considered to be obese. When weighing the risks of obesity, we discover that there are many life-threatening diseases associated with the epidemic. For example, heart disease, stroke, high blood pressure, cancer, diabetes, respiratory problems, and gallbladder disease are all health complications that may stem from obesity. The facts are inarguably startling, but there is a silver lining to be found amongst the high percentages.

Those struggling with weight loss and weight management are not alone in fighting the battle. It's never too late to map out a path for weight loss and weight management. It is proven that lowering one's weight by five to ten percent will decrease the chances of developing heart disease - a comforting sentiment given that for the past few years heart disease has been the number one cause of death in the United States. It's known that those who choose to begin weight rehabilitation must engage in exercise and maintain a healthy diet.

However, there's more to weight management than proper eating and exercise. Many doctors agree that the root of obesity is disease as opposed to a lack of personal motivation. Obesity is a medical condition and should be treated as such. This means that each individual wishing to overcome the disease must be provided with a unique weight management plan that addresses lifestyle, metabolism, genetics, and other factors that contribute to the source of the problem. Seeking help from a Bariatric doctor is likely the wisest first step to take. A trusted Bariatric physician can help determine the approaches one should take to weight loss and weight management. Ideally, the plan will involve not only diet and exercise, but appropriate behavioral therapy. Some Bariatric-approved tactics for weight loss include (but are not limited to):

* Supplemental medications to help curb one's appetite.
* Metabolism boosting.
* Individual counseling.
* Diet plans.
* Nutrition education.
* Lifestyle modifications.
* Exercise plans.

Obesity is a serious health concern, specifically in the United States. However, many trained professionals are active in the field of weight loss and weight management. Recovery from obesity is far from impossible, especially with the help of those who care to aid in weight rehabilitation.

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The Healthy Approach To Weight Management

kaissar Reply 1:09:00 PM

Eating a balanced diet and being physically active is the best way to stay healthy and reduce your risk of getting diseases. To maintain a stable weight, you need to consume appropriate amount of energy that equals to your energy need.

Making consistent changes to your diet and exercise routines is necessary for effective weight management. Losing weight is not easy. However it will transform your life once you've decided to achieve this goal.

Eat Right

Making healthy changes in your eating habits will help you lose weight. Avoid skipping meals or starving yourself. Eat a wide variety of foods from different food groups such as fruits, vegetables, meat, milk and dairy, fish, legumes, whole grain, cereals and low-fat products.
Reduce your intake of foods that are high in sugar, salt, and fat. If you want to maintain your weight, only consume the amount of calories that your body needs on a daily basis. If you're overweight and wanted to lose weight, then try to consume less amount of calories than what your body can burn. Try to eat fresh and natural foods. Minimize consumption of processed foods as they contain hidden sugars

Don't Cut Back Meals

Skipping meals is discouraged since it signals your brain to slow your metabolism in order to save energy for survival. The problem with missing meals is your body tends to store more calories even when you have stop the habit. This happens because your body takes time to recover and return to its normal metabolism state.

Avoid Habitual Eating

Social eating, midnight snack and habitual eating will result in weight gain when done over a long term period.
Another healthy approach to weight management is to prevent unplanned eating and maintain your regular meal times. Portion control is also essential for weight loss along with a diet high in fiber, high-carbohydrate, low-saturated-fat meals and snacks. Stress and emotional upsets can lead to unplanned eating therefore you should find healthy means of coping with stress.

Exercise Is Vital To Health

Exercise is important not only for maintaining and losing weight but also for keeping your mind healthy and fit. Exercise will give you more energy during the day and will boost your metabolism.

Our body weight is determined by the amount of energy we take in and the energy we consume for our daily activities. Everyone can control the amount of food he or she consumes. Maintaining a healthy weight is part of wellness. So consume the correct amount of calories for your daily needs.

Next to learn more about gaining better health and fitness, or how to get rid of mommy tummy click here to receive our free ebook How to Boost Your Metabolism for healthy weight loss.
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Obesity Weight Management

kaissar Reply 1:07:00 PM

The issue of overweight and obesity is increasing in both adults and children. The issues associated with eating disorders or low Body Mass Index (BMI) are a different story altogether. Obesity and weight management are crucial for consideration among masses.

Disasters of weight and obesity

People who are severely obese are likely to die on average a decade (10 years) earlier than those with a healthy weight. The health risks include but are not limited to: -

The Best Weight Loss Program for Women Is Sometimes Just Common Sense

kaissar Reply 1:05:00 PM

The best weight loss program for women is not necessarily the best program on the market. Men and women lose weight differently and at different rates for a variety of reasons, mostly physiological. Men have more muscle and respond quicker to exercise. Women tend to have a lower tolerance for exercise and store and retain more fat than men. Before choosing a particular program to follow, make sure it is geared toward women and the goals you have set for yourself.

Reducing body fat can be dangerous if taken to the extreme. The best methods for women will be a combination of calorie control and exercise. The real secret to shedding those pounds is to burn more calories than consumed, and when ideal weight is achieved, the intake of calories and energy burned must be equal.

Losing weight slowly is preferable. Quickly losing weight usually involves deprivation of food and that means denying the body of the important nutrition it needs to function. The best way to go for women will be slow and steady, and a varied exercise program to help avoid the dreaded plateau.

Diets for weight loss are more successful if they include the foods typically eaten or foods you want to continue eating when the desired weight goal is achieved, with the exception of junk food. Once a goal is achieved, it can only be maintained by continuing a program of healthy eating and exercise. Some time, a healthy diet, can be achieved by cutting down portion size, eliminating bad fats and stepping up with calorie burn.

Establish a workout routine. Exercise often takes a back seat to most everything in life, but that has to change. Exercise has to be scheduled much like a Dentist appointment. Schedule the time and stick to it.

One of the components of the best weight loss program for women is metabolism. Metabolism is the chemical reaction that breaks down substances to produce energy. Energy burns fat calories before they turn into fatty deposits. The best program for women to follow includes techniques to kick up the metabolism rate by increasing caloric intake with an increase in protein and a decrease in carbohydrates and including strength training in your exercise routine.

To sum up the best weight loss program for women is to maintain about 1,200 calories per day by minimizing portions if you are a big eater and incorporating healthy foods you will continue to eat when the weight loss goal has been achieved. Incorporate exercise into your routine that includes walking, bicycling or swimming, weight and strength training with endurance exercises.

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The Best Aerobic Exercise For Calorie Burning

kaissar Reply 1:02:00 PM

There constantly seem to be new commercials or infomercials selling aerobic exercise equipment to help you burn calories and lose fat. Many of these advertisements make a point of mentioning how their product gets you to burn calories at a faster rate than if you perform other types of exercise or use a different piece of equipment. With so many companies making statements about their equipment being the best for burning calories, it raises the questions, are these statements accurate and which form of aerobic exercise really is best for fat loss?

5 Amazing Scientific Fat Loss Secrets

kaissar Reply 12:59:00 PM

Exercise science and research has advanced by leaps and bounds in recent years', and has confirmed some key fat loss secrets.
Fact: Fat loss programs that require endless hours of long, slow, boring cardio exercises will rarely help you achieve your fat loss goals and can in fact lead to over use injuries. A recent research study done in Australia showed that only interval training helped subjects burn belly fat during a 15-week fat loss study. Plus, the interval training group trained for only half the time of the slow, boring cardio group.
FACT: The fat loss workouts you read about in years' past are based on out-of-date exercise science. You just don't have to spend an hour, or more, in the gym everyday doing strength training for different "body parts", and then following that up with a 45 minutes to an hour of slow boring cardio. It's a waste of time, and they don't work as well as 3 short 20-30 minute more intense exercise sessions.
FACT: Shorter more intense exercise sessionsallow you start losing more fat, while building and maintaining lean muscle. And science has confirmed that every added pound of lean muscle burns an additional 35-50 calories per day. So an additional 10 pounds of lean muscle would burn 500 more calories per day. This would enable you to burn more body fat all day long, even while you're sleeping.

Free List of Fat Burning Foods

kaissar Reply 12:50:00 PM

This free list of fat burning foods will help you make the right choices to burn off more fat than you ingest by eating them. The fat burning secret to losing weight is to eat and drink until you are full and satisfied, choosing foods that burn more calories than you consume. This helps your body burn up the excessive stored fat.

This free list of fat burning foods contains mostly fruit and vegetables and if you compare it to other lists you will notice a definite trend. If you eat these fat burning foods and add a good exercise workout program to it you will increase your metabolism and burn calories at a faster rate even several hours after your exercise is done.

Discover The Ideal Diet Plan for Ectomorph Bodybuilding

kaissar Reply 12:44:00 PM

Common characteristics of people with ectomorphic body types include being skinny with narrow shoulders and a slight build. Males utilizing the finest ectomorph bodybuilding nourishment strategy will not only increase weight but also build muscle and grow in size. Therefore if you are a man with an ectomorph body then you need to know the best diet and workout that will help you in building the muscle mass you want
.
When you are starting a bodybuilding program then you should take a high intake of proteins. It is advised that you eat in excess of two grams of protein each day in addition to consuming a high protein meal after completing a workout. When you're training your muscles, they'll get very tired and the muscles will go to a state called catabolic. To replace hormones that are released during exercise, it is beneficial to consume a meal high in protein right after your workout.

Factors to Consider in Meal Planning

kaissar Reply 12:42:00 PM

Meal planning is a technique that every household should utilize. It is a very comprehensive plan of what to eat and the products or ingredients necessary in cooking. It is an organized system of identifying recipes and for a certain period of time. It requires a skill to identify needs of a person of his entire family and taking into consideration of several factors that would affect planning activity.
Factors would include: health needs, economic factors, religious practices, dietary concerns, environmental factors and time and ability to cook.

Diet Plan for People With Psoriasis

kaissar Reply 12:38:00 PM

Psoriasis is a skin disease whose cause and cure remains unknown. The cause is linked to a genetic predisposition, and till now psoriasis can only be controlled with medicines and topical creams and cannot be cured. Thus it is important to find alternative way to be able to deal with this frustrating disease, which severely affects the patient's appearance.

One thing that can be done is a change in diet to alleviate the symptoms of psoriasis and control its effects. Some diet plans suggest that people suffering from psoriasis should have 1400 calories a day and it should be broken down as:

7 Day Rice Diet Plan - Lose Pounds Quickly

kaissar Reply 12:36:00 PM

Here is 7 days rice diet plan which will help you to lose pounds quickly. This diet should be used minimum for 3 days and maximum for 2 weeks. Beginning from day 3 you will lose 1,5 pounds a day.
In this diet it is recommended to use unclean brown rice for all dishes.

Easy And Healthy Diet Plans For Weight Loss

kaissar Reply 12:34:00 PM

Diet plans for weight loss are becoming the most sought since people are looking for easy and healthy ways to cut down unwanted weight by using low fat diet plans. Over the years, cosmetic surgery such as liposuction and gastric bypass was opted as a quick way to loosen unwanted fat. But this step is fading due to the side effects related to them.

Free diet meal plans have come up to aid in a health and fitness plan, and to help out with this exercise.

3 Sample Meal Plans For the Perfect Bodybuilding Diet

kaissar Reply 12:30:00 PM

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1
Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

The Mediterranean Diet Plan

kaissar Reply 12:27:00 PM

In the 21st century most people don't think outside the box when it comes to a diet plan. Instead, they are focused on whatever the TV is telling them is the hottest diet of the month because so and so lost X pounds with it or it's been endorsed by X celebrity while they used it to lose Y amount of pounds. And while some of these diets do in fact offer weight and fat loss, it is temporary at best and rarely healthy in terms of long-term lifestyle plans. But if you are someone who appreciates healthy living as a lifelong goal rather than just a temporary trend or a fad, there is a solution that you may not have considered: The Mediterranean Diet.

Excellent Diet Plans

kaissar Reply 12:23:00 PM

When looking for a decent diet, people often do have the wrong impression that they will have to starve themselves in order to lose weight. But that is totally wrong as in order to lose weight you must make sure that you eat the right food and the right amount of food at the right time.

Doing this you will not starve yourself at any point. Just remember to discipline yourself when following a diet program. So if you struggling to choose from a few good diets then you must first check to see what you think will work for you.

How to make it work?

How to Choose the Best Diet Plan for You

kaissar Reply 12:02:00 PM

Yes, we know that the holidays are just lurking and will turn up pretty soon. It would not be long before we get invitations for dinners and cocktails. Other than thinking about what to wear for that swanky soiree, we know what else most of you are worried about the most: D-I-E-T. The holidays, it seems, is the best time to test your willpower when it comes to your diet regimen.

However, diet experts believe that for successful diet plans, it should be realistically attainable for every individual. There are plenty of different diet programs to choose from, and you can get easily overwhelmed with the many choices you have. Although there are diet plans that promises weight loss hunger-free, workout-free and with quick results, these things should not cloud your judgment in selecting the one that will work best for you. There are a number of factors that can influence the possibility of a successful weight loss plan:

Diiet And Weight Loss

kaissar Reply 11:53:00 AM

To achieve your weight loss goal, your healthy diet regimen must be accompanied by exercise. The fitness exercises need not be strenuous and you can start by doing simple routines for 30 minutes each day. Over-straining yourself under the “no pain, no gain” dictum can do you more harm than good to your health.

Instead, you can build up to the ideal 30 minutes if you have been living a sedentary lifestyle. Before going on any weight loss diets, it will be a good idea for you to find out what your ideal body weight should be – given your age and height – regardless of the height and weight tables formulated by insurance companies. Like many things in life, there is no “one size fits all formula” that is applicable to everybody. People are built differently and the amount of excess weight each one can carry will be determined to a large extent by our body shape. One way of finding out what your ideal weight should be is by determining your Body Mass

Index (BMI).

The BMI approach enables you to identify what percentage of your body tissues are made up of fat, thus, giving you a rough idea of what your ideal weight should be. This method also provides a more or less broader range of what is considered normal from the health point of view. The following formula computes for your BMI:

Your BMI is the ratio of your height to your weight and is calculated as follows: BMI = your weight in kg divided by the square of your height in metres. For example if your weight is 63.5 kg and your height is 1.68m (5ft 6in), your BMI is 63.5 – 1.68 x 1.68 = 22.5

The Sure Ways To Lose Weight Naturally

kaissar Reply 10:06:00 AM

When you want to lose weight naturally all you have to do is to make some little but significant changes in your daily routine. When you have found out that you are carrying more weight in your body and want to shed the unwanted weight you might have searched for and found a variety of ways to lose weight. You also might have found that not all of them are good in giving you the required results. Most of them are bad for your health and even put back more weight to your body after you have stopped using them. So, there is nothing more effective than trying to lose weight naturally.

For this all you have to do is just to make some small changes in your daily routine and have a steadfast mind to reduce the excess weight. When you have done this you can feel that you are on the road to grand success in getting healthy weight loss. When you are planning to lose weight naturally you need not have to go on strict dieting but you have to make small adjustments to your eating habits. This is necessary for you to achieve the goals that you have set for yourself. When you have set the goals it will be easy for you to take action towards them and begin seeing the results.

Women`s Wieght Loss And Diets

kaissar Reply 10:04:00 AM

Women who are dieting is the stock in trade of many stand-up comic routines. This may be because women are more conscious of their figures and will go to any lengths to achieve the thin silhouette that is fashionable these days. In addition, women find it more difficult physiologically to bring about some weight loss than the men folks. Women who go on starvation diets may not be aware that this can be dangerous to their health. Doing so will just induce the body to go on a starvation mode, slowing down your metabolism and resulting in little or no weight loss. There are some ways to achieve weight loss naturally and without wreaking havoc on your body systems.

You can start your fitness program by something as simple as drinking 8– 10 glasses of water a day. The water will make you pee more often and in the process rid your body of impurities. If the water becomes too much to bear, you can substitute some green or herbal teas for variety. Increase your intake of fiber. Eat more fresh fruits and vegetables. More bulk in your diet will also help clear up your insides contributing to the overall longer-term weight loss. These plant-based products also have more vitamins and minerals that are good for your health than processed foods. Instead of going on strict diets, you can also try to break up the three main meals a day into five small meals to help speed up your metabolism and prevent the hunger pangs from taking over in-between meals. Decrease your fat intake –ideally no more than 20 grams per day. Keep away from deep-fried foods, remove the skin from the chicken you eat, go easy on the may-o, stick to the leaner cuts of beef or pork, and get rid of all visible fats from the food that you eat.

To achieve your weight loss goal, your healthy diet regimen must be accompanied by exercise. The fitness exercises need not be strenuous and you can start by doing simple routines for 30 minutes each day. Over-straining yourself under the “no pain, no gain” dictum can do you more harm than good to your health. Instead, you can build up to the ideal 30 minutes if you have been living a sedentary lifestyle. Before going on any weight loss diets, it will be a good idea for you to find out what your ideal body weight should be – given your age and height – regardless of the height and weight tables formulated by insurance companies. Like many things in life, there is no “one size fits all formula” that is applicable to everybody. People are built differently and the amount of excess weight each one can carry will be determined to a large extent by our body shape. One way of finding out what your ideal weight should be is by determining your Body Mass Index (BMI).

The BMI approach enables you to identify what percentage of your body tissues are made up of fat, thus, giving you a rough idea of what your ideal weight should be. This method also provides a more or less broader range of what is considered normal from the health point of view. The following formula computes for your BMI:
Your BMI is the ratio of your height to your weight and is calculated as follows: BMI = your weight in kg divided by the square of your height in metres. For example if your weight is 63.5 kg and your height is 1.68m (5ft 6in), your BMI is 63.5 – 1.68 x 1.68 = 22.5

Article Source: http://losingweighttobehealthy.com/womensweightlossanddiets/

Sticking to Your Weight Loss Diet Plan

kaissar Reply 9:56:00 AM

Sticking to Your Weight Loss Diet Plan - Even During the Working Week!
Losing weight isn't difficult, but trying to stick to a good exercise routine and a balanced diet can be difficult if you don't plan ahead. Here is a great 5 weekday diet plan which you can use:

Monday
• Breakfast - Low fat whole grain cereal, 1 apple, glass of water/milk.
• Lunch - 3 bean wrap with cheese, 1 orange.
• Dinner - Salmon and broccoli mix ready to microwave.
• Snack - Carrot sticks and 2tbsp hummus.

Tuesday
• Breakfast - Muesli, skimmed milk and 1 banana.
• Lunch - Turkey wrap, bunch of 20 grapes
• Dinner - Chicken pasta with salad and 2 tbsp vinegar dressing
• Snack - 1 orange

Wednesday
• Breakfast - Omelette with 3 egg whites and spinach
• Lunch - Avocado and salad in pita bread, fat free yogurt.
• Dinner - Lemon chicken, broccoli and rice
• Snack - ½ cup Fat free yogurt, 1 cup dried apricots

Thursday
• Breakfast - Toasted English muffin with ricotta cheese and 1 pear.
• Lunch - Grilled chicken breast salad, 2 tbsp low fat yogurt dressing.
• Dinner - Salmon steak, salad and steamed string beans.
• Snack - 1 banana, 1 tbsp peanut butter

Friday
• Breakfast - Low fat Greek yogurt, 1 grapefruit.
• Lunch - Ploughman's sandwich on whole grain bread or roll.
• Dinner - Vegetable chilli with rice
• Snack - 1 orange

As you can see, each lunch is easy enough to make the night before you go to work and taken with you as a packed lunch.

These meals are between 1200 and 1600 calories a day, so are better suited for women who want to lose weight. Remember, for the best weight loss help you need to exercise on top of eating well. Men and women have different daily calorie intakes per day. Depending on your height and amount of exercise you do, the amount of calories need to consume per day to maintain or lose weight can vary.

Men should consume between 2400 and 3000 calories a day to ensure they have enough energy to support them in their day to day routine. The less active you are, the fewer calories you need to consume - it's that simple.

It is recommended that women who are active should consume 2000 calories per day but if you want to lose weight you need to reduce this to about 1500. Cutting back your calorie intake by 1000 calories has been proven to help you lose 2lbs a week, and cutting back by 500 calories a day can help you lose 1lb a week.

If you want to lose weight fast, make sure that you aren't eating less calories than can support your active lifestyle. If you starve yourself for 2 weeks leading up to a holiday for example and begin to eat a lot afterwards, you will put weight back on quickly. It is better to lose weight slowly and keep it off.

If snacking is your main problem, just stock your fridge full of healthy food so you can graze throughout the day and don't get hungry!

Article Source: http://EzineArticles.com/?expert=Gary_Abernathy

How Well Do Diet Pills Work?

kaissar Reply 9:53:00 AM

Dieters are always keen to find new ways of losing weight quickly, and although diet and exercise are the main components towards losing weight and staying healthy, diet pills are growing in popularity amongst those who want to find new ways to lose weight fast.

How Do Diet Pills Help you Lose Weight?

Each of the ingredients in weight loss pills work together to help you lose weight. Although sceptics say that the pills don't work, it can often depend on how you take them and whether you are putting the most into your exercise and diet routines too.

Some of the main ingredients found in diet pills are:

Green tea leaves - Full of antioxidants and used to get rid of hunger pangs, green tea leaves are used in some diet pills to boost fat burning.
Phentermine - This ingredient reduces your appetite therefore helping you limit your calorie intake, and helping faster weight loss.

Chromium - A mineral which helps burn fat, build muscle and produce insulin which helps regulate blood glucose levels.

Orange - An appetite suppressor, bitter orange increases your metabolic rate, helps calorie burning and can also give you energy to help motivate you into exercising more.

Orlistat - Usually given to those suffering from obesity, orlistat helps lower cholesterol and blood pressure, this ingredient mainly works to prevent the absorption of the fat in certain foods so that you can prevent weight gain.

Hoodia - Made from a plant like a cactus and grown in deserts, this suppresses hunger and thirst and is known to help you reduce calorie intake.

Guar gum - Also blocks fat from being absorbed and suppresses feelings of hunger.

Sibutramine - A main ingredient in a variety of weight loss medication, this can boost metabolism and kick start your weight loss plan.

The Best Way to Take Diet Pills to Lose Weight

You cannot eat whatever you want and then take a diet pill to burn the fat that you have gained - it doesn't work that way! Weight loss medications should be taken as part of a healthy lifestyle routine and if you are serious about losing weight, diet and exercise are vital.

The best way to lose weight is to have a diet and exercise program which allows you to get a good amount of exercise whilst at the same time getting the perfect amount of nutrition from your food intake. It is all about managing your weight and if using diet pills works for you, then taking them as a help is fine. However, you should check with a doctor and shouldn't rely on diet pills for a long term weight loss option.

Overall, diet pills should be taken as part of a balanced and healthy lifestyle. They won't work magic and if you are considering using them then you need to be aware that they should only be taken as a short term solution - diet and exercise are the things you need to work on if you want to keep the weight off long term.

Article Source: http://EzineArticles.com/?expert=Gary_Abernathy

Top 6 Crazy Weight Loss Myths

kaissar Reply 9:51:00 AM

Want to know the truth about weight loss and hear the ridiculous lies you've been told? Read on...

1) Myth: "You need a fast metabolism to lose weight"
The Truth: As people gain weight, their resting metabolic rate speeds up - therefore disproving this myth. This means that when you are bigger you need to eat more to sustain your weight. This means that your metabolism is sped up but won't mean that you're burning fat fast at all.

2) Myth: "Low fat products are great for losing weight"
The Truth: Foods you find in 'healthy ranges' in supermarkets or products marked with 'low fat' or 'fat free' labels don't mean that they are free from calories - in fact they are more likely to contain more calories because of the amount of extra flavourings and sugar added to them. If you really want something that is genuinely low fat, look at the label and make sure it has 3 grams or less fat per 100 grams.

3) Myth: "Being fat is genetic"
The Truth: Obesity is very rarely a genetic condition. You are more likely to inherit the bad lifestyle habits from your parents and guardians rather than actually being born with a gene that makes you fat. Being big isn't the only problem that you may face if you are overweight but high blood pressure and diabetes may also be a side effect of excess weight.

4) Myth: "Diets never work"
The Truth: Starving yourself doesn't work, and neither do fad diets which you will give up on after a few weeks. However, if you think about dieting, it is really just making healthy food and exercise choices. This type of diet works well because you are staying active and getting a balanced diet without overindulging and having more calories than your body can process.

5) Myth: "Frozen vegetables aren't as nutritious as fresh vegetables"
The Truth: 5 portions of fruit and veg a day is what you should aim for - regardless of whether it is frozen or fresh. Fresh fruit often tastes nicer, and raw veg is nice in salads. Frozen veggies have been proven to keep the nutrients locked in for longer - even during transit. However, boiling them can often results in many nutrients being lost - try steaming your vegetables instead!
6) Myth: "Pasta and bread make you fat"

The Truth: Although bread and pasta are high in carbohydrates, it is only over eating these types of foods which can make us gain weight. Because of this, many people avoid high carb foods when on a diet - you can however just limit your intake instead. Also, rather than having white bread or pasta, switch to whole grains. You will also find that the foods you eat with these products can also be culprits when it comes to weight gain - don't blame the pasta and bread - it could well be the creamy pasta sauce that boosted your calories or the sugary jam on your toast. Try low fat spreads and tomato pasta sauce instead!

Hi I am Gary Abernathy author of this article and many more. I am an avid Health and fitness nut. I have had a weight problem all my life up to about 5 years ago, When I finally done something about the weight problem. I now write articles such as this one, and have a web site set up so that people can read more interesting articles about weight loss. Please go to this link and check it out.

Article Source: http://EzineArticles.com/?expert=Gary_Abernathy

Top 5 Exercises to Help You Lose Weight

kaissar Reply 9:46:00 AM

A varied workout and combination of exercise and the right foods are the keys to living a healthy lifestyle. When you are healthy, you don't gain weight and if you are looking for some of the most effective exercises out there, then read on...

Swimming

For an all-body workout swimming is great exercise for anyone who enjoys being in the water. Swimming is great for an arm workout but also works other muscle groups. The muscles it works in particular are: Your back, neck, shoulders, triceps, biceps, abs, calves, hamstrings and chest.
A good all a rounder which can burn 800 calories an hour whilst toning up any body parts you hate. For a varied workout, change the strokes so you can work different muscles.

Cycling

A great way of getting out and about and enjoying some new scenery, this exercise is also a great way of burning a lot of fat and calories. Cycling as a group is a great social activity and going on family bike trips even means you are able to spend time with your loved ones as well as exercising.
When you are on cycling, you can burn between 500 and 1000 calories an hour, depending on how fast you go or how hard you're pedalling. If cycling outdoors isn't your thing, then a stationary bike in the gym or at home is a great alternative. Cycling works all your leg muscles at once, plus helps you tone your core and upper body.

Running

A great high impact exercise, walking, jogging or running are great for burning fat and calories. Walking fast you can burn 400 calories an hour, and is ideal for starting you off or getting you back into exercising. Running helps burn fat 4 times faster than walking however, so if you want to lose weight fast, running is better.

Weight Lifting

Losing body fat is the result of lifting weight. It not only improves your strength and tones up your muscles but also helps you lose weight too. A great exercise to add to your weight loss program, lifting weights can help you build muscle but is also a great way of stripping fat and toning up fast.

Dance and Aerobics

A really fun way of losing weight is dancing or taking an aerobics class like Zumba where you can burn about 600 to 800 calories an hour. It's a great way of having fun whilst working out which also means you're more likely to exercise for longer for a more effective workout!
Even though these exercises are all great, there are still a few things you must do if you are serious about.

losing weight:

• Never skip a meal - snack healthily if you're hungry to satisfy cravings. This stops your body storing fat.
• Hydrate - drink plenty of water to stop hunger pangs and keep you fresh for a weekly exercise routine.
• Keep a record of diet and workout plans and stick to them!

Article Source: http://EzineArticles.com/?expert=Gary_Abernathy

Top 10 Weight Loss Tips

kaissar Reply 9:37:00 AM

Losing weight and keeping it off isn't difficult - all you need is a few changes and the motivation to get you started. Not sure where to begin? Have a look at these great tips for easy weight loss...

1) Keep a Food and Exercise Diary
This is a great way of keeping track of your foods, drinks and how much you have worked out over a week. Be honest with yourself and write down everything - even if you have a bad day.

2) Exercise to Maintain Weight Loss
Exercise helps you burn fat and calories and also helps boost your metabolic rate, even when you're resting so try to work your way up to doing a 30 minute workout 5 days a week.

3) Measure Food Amounts at Home
Weigh out foods and don't eat too much of the 'wrong' thing. For example if a recipe tells you to use 2tbsp dressing, don't go over this as a few more excess measurements all adds up to excess calories.

4) Still Eat Foods you Like
Have a rare treat so that you don't feel too deprived - just don't let a small treat turn into a big binge of crisps, chocolate, alcohol and fast food - you'll destroy all the hard work you've put in!

5) Think Long Term - Not Short Term
Losing weight fast is what everyone wants, but losing weight slowly actually allows your body to adjust and keep weight off for longer. Set goals for losing weight but think of it as a long term venture.

6) Savour Your Food
When you eat - enjoy it! Chew and enjoy the textures and flavours of your food - this will keep you fuller for longer and will reduce the likelihood of you reaching for the unhealthy snacks later.

7) Increase Workout Intensity
As a beginner you may be able to manage short workouts 2-3 times a week. Find the time to exercise and gradually increase your workout program to help you keep the weight off.

8) Keep Motivated
Buy yourself treats such as new clothes to celebrate your weight loss, work towards your goals such as having energy to play in the garden with your children - anything that keeps you motivated.

9) Weigh Yourself Once a Week
Weighing yourself everyday is a bad idea - weight fluctuates when muscle mass etc is varying. Have a weekly weigh in (i.e. on Monday morning before breakfast) and use it as motivation for the next week's weight loss.

10) Enjoy Your Workout!
Performing the same workout day after day means that your body gets used to it, therefore making it less effective each time you do it. Varying your workout keeps it exciting and if you're enjoying it, you're more likely to put more effort in. Go cycling, swim, do dance classes, play football in the park, go jogging and mix up your workout regime and your body will continue to burn fat.
Try out these 10 simple tips and you'll not only be able to lose weight but also keep it off!

Article Source: http://EzineArticles.com/?expert=Gary_Abernathy

Weight Loss Plans