Monthly Archives: August 2017

How to Banish Belly Fat For Good – Lose That Pot Belly

What can I do to get rid of my belly pooch or this roll of fat across my middle? This is the number one question I hear! People want a magic bullet to spot reduce, but it does not exist. But on the bright side, I can give you a Get REAL formula to live the lifestyle that leads to a flatter mid-section…read on.Often this question comes from someone with a low percentage of muscle and a comparatively high percentage of body fat. Excess fat gathers in areas where you are genetically inclined to store it, your middle.Is scale weight the best way to measure fitness?Some feel it does not matter (such as serious weight lifters who weigh slightly heavier than normal, but have low amounts of body fat), and some think scale weight is the ultimate measure, they judge what shape they are in solely by how much they weigh.Consider this example.You may still weigh just what you did 20 years ago, but if you did not exercise much during that time, your body composition will have shifted so that your body does not look as it did then, despite the fact that the scale weight is the same. That’s because muscle tissue declines and body fat accumulates.Does body weight does matter?Depending on the individual, body weight does matter. A person with 50 plus pounds to lose will need to lose body weight and body fat. Building muscle alone will not cause the significant body composition shift required to become a lean and healthy weight.

(adsbygoogle = window.adsbygoogle || []).push({});
On the other hand, if you do not have much weight to lose, going by scale weight alone is misleading since it does not reflect how much body fat and muscle you have.So what is the solution?To decrease fat anywhere in your body, you must burn more calories…period. But the way you do it does matter. Dieting alone can cause a reduction in mid-section fat, but you also get skinnier in areas you wouldn’t want.Can I just diet?Dieting alone leads to a loss of muscle mass, which slows the rate at which you burn calories. A better approach is to shift body composition by building muscle and losing body fat through exercise. Ultimately the scale may stay about the same, or you may even gain a few pounds at first. In this case, the scale weight is not always as important.So what exercise will work?Many people think if they do enough crunches to feel-the-burn, they are making great strides towards a flatter belly. Unfortunately that is not the case. The burn is from the muscles fatiguing, not fat burning away. Core exercises like crunches and sit-ups will not whittle off belly fat. They can strengthen the muscles underneath, but they will not do anything for the fat covering them. When it comes to muscle building, you need to build it all over, not just the belly.Where do I start?Your first step is to do more cardio (walk, run, bike, use a cardio machine, dance, etc.). If you’re a beginner, start slow and easy, building your way up gradually to longer, more intense and higher-impact sessions. If you haven’t been doing anything, simply trying to fit in 15 or 20 minutes of cardio on most days may even make a difference. Once you’ve built up your fitness level, aim for 60 minutes or more of cardio on most days of the week.Anything else?In addition, you will need to strength train. Start out doing one set of ten repetitions. Choose a variety of exercises targeting the major muscles in your upper and lower body, two to three times a week. As you get stronger, add another set until you are doing two to three sets of eight to ten repetitions for each exercise. When this gets easier, increase the weight.I don’t want to get bulky!Any weight training will increase your strength if you are new to it. But once you have been doing it for a few months, if you do not increase the resistance, you will not get stronger or build muscle. This will not lead to huge mass, it will create firm and toned muscles. It is actually not that easy to build muscle and you will need to eat more healthful food in order to get enough calories per day to fuel your extra aerobic exercise and the muscle development you are trying to achieve.

(adsbygoogle = window.adsbygoogle || []).push({});
How does nutrition play a part?A nutritious diet and healthy eating plan will enhance your efforts and allow your body to work at its optimum. If you want the best performance from your body you need to fuel it properly! A multivitamin and mineral supplement, as well as a fish oil capsule, can be helpful for body performance.When planning meals, aim for lean proteins, whole grains, dairy, and lots of colorful fruits and vegetables. Try to eat your food as close to natural as possible, the less processing the better.How long until I start seeing results?After a few months of following this nutrition and exercise regimen, you should start to see a firmer, stronger, thinner-bellied you. Remember, an exercise won’t flatten your tummy; it is your lifestyle of exercise that will keep you lean and trim!

Building Lean Muscle For A Fit And Toned Body

Building lean muscle plays an important and significant role in the overall fitness and health program for any person. When your body has a higher percentage of muscle than it does fat it helps to keep your metabolism running faster thus causing it to be a fat burning machine.Increased muscle density induces the metabolism to burn more calories each and every day. Moreover, building a more muscular frame leads to less storage of fats which results in better state of health. Now you know the benefits associated with increasing the muscle to fat ratio it’s time to learn how to achieve the desired results.There are two important factors that must be taken into consideration for building lean muscle and these two factors are diet and exercise. This is no big revelation for most people as you have been hearing it your entire life, exercise more and eat less. However it is not always necessary to eat less you just have to make better choices and that is what I can help you with.Without healthy eating habits your chances of attaining the body you want are slim to none because exercise alone is not going to cut it. It requires time and effort to develop a strong and healthy body but it is not as hard as most tend to believe, the hardest step with any new health and fitness program is getting started.

(adsbygoogle = window.adsbygoogle || []).push({});
Building Lean Muscle With The Proper NutritionEnergy is an important necessity for any health and fitness program for obvious reasons so it’s important that you watch your food intake closely. Hence cutting down calories will not help but act as an obstacle in the muscle building process. This is because if the calories are cut down drastically your body begins consuming the existing muscle as a source of energy to keep you going through the day. In addition to this, your metabolism will begin to slow down in efforts to preserve energy.Building lean muscle may require you to cut down on your caloric intake or it is possible in many cases that you only need to change the type of calories and not the amount. Everything boils down to choice, you need to make the right food choices and not waste your daily caloric intake on junk food that inhibits the muscle building process.Consistency is the key to building lean muscle, you need to be consistent with your healthy eating habits and you need to be consistent with your exercise routines. Your diet will need to be structured around a healthy intake of good proteins. Following that you will need to rely on carbohydrates for energy, again this must be a selection of good carbohydrates not sugar carbohydrates. You will obviously need to watch your fat intake, I did not say cut out the fat you just have to choose the good fat. The rest is pretty easy, you need a moderate intake of fruits, vegetables food that are high in fiber and plenty of whole grains. Those are the basics of a solid healthy diet that is certain to help kick start your new health and fitness program.Building Lean Muscle With The Proper ExerciseIn addition to maintaining a healthy diet you have to get up off the couch and move! You need to take action and it must be consistent, you cannot just exercise a day here and there you need to follow a well drawn out fitness program. Most people are under the misconception that building lean muscle requires you to do a lot of heavy weight lifting but in reality to build a nice toned body you will want to limit any heavy weight lifting and concentrate more on repetitions with lower weights.To build a really toned body healthy body you will need to work with a lot of body weight exercises and not to much with the weight lifting. A well structured health and fitness program will require a good balance between strength training and aerobic exercises. The combination of aerobic activity and strength training will trigger your body into burning off the unnecessary fat leaving behind a nice muscular structure. The other thing you need to be aware of is working the same muscle groups to often, it is important that you structure your fitness program so that it targets every muscle group equally. A full body workout routine will deliver the toned body that you are working towards.

(adsbygoogle = window.adsbygoogle || []).push({});
During weight training, it is recommended to avoid attempting too much in the beginning. A person must be aware of his or her limits while lifting weights. Doing very hard workouts in the beginning can cause injuries and you will end up right back on the coach where you started. It is better to begin with a 10 repetitions of each set of exercises for three to four times per week, steadily building up to 25-30 repetitions. Building lean muscle will absolutely give you that nice toned look as opposed to the bulky body builder look and a nice gradual progression will help you to achieve your fitness goals in no time.

Easy Living – Good or Bad for Brain Fitness?

If you talked to a person from the 1950s about all the modern marvels we have today they’d likely drool at the mouth. What? You don’t have to get up to change the TV channel? You can reheat leftovers in 1 minute? You can access any information at any time without leaving your house? No way!Be Careful What You Ask ForBut are our lives really getting any easier? Do all these time saving devices allow us to work less? Well, sort of. It certainly takes less work to do any specific task. When I was in graduate school writing my thesis, I thought of the poor slobs who had to do that without the aid of a computer or the internet. It must have taken people an entire day to go to the library to find references that I can now get in 10 minutes (God bless Google). The trade-off is that we are expected to do a lot more tasks as part of our normal day.I was reading an interesting paper by Kelly Lambert recently that put some of this into perspective as it may relate to rates of depression in our modern society. Even with all our modern conveniences, high-end medical care and plethora of designer drugs, we have a huge mental health crisis. In fact, today mental health accounts for about 15% of disease burden worldwide. So why are we so unhappy?

(adsbygoogle = window.adsbygoogle || []).push({});
The Thrill is in the ChaseDr. Lambert argues that one factor in our overall societal unhappiness is the fact that we have it too easy, especially when it comes to feeding ourselves. Years gone by, dinner was more than a phone-call away. We actually had to track our food across the tundra and risk death by saber-toothed tigers or violent weather, in order to feed ourselves. Even if we were successful, we had to do it again the next day. As time drew on, we learned it was much easier to plant food in the ground. But this still required intensive labor and patience to bring our sowing efforts to the fruition of harvest.All of this effort made the reward that much more enjoyable. The magnitude of the reward may actually depend on the magnitude of the effort required to achieve it. Meaning the harder we have to work for something, the more we enjoy it when we are successful. Since successfully finding food is a major factor in our survival, and we used to work very hard to stay fed, we had ample opportunity for regular high intensity rewards.Appreciate What You HaveToday, however, we take for granted this major facet of our lives. Finding food does not require much effort at all, at least for most of the lucky people living in our society. Because we don’t need to put out effort, we don’t activate reward centers in our brains that our ancestors activated on a regular basis. We are essentially robbing ourselves of a major ‘happiness factor’, and this, argues Dr. Lambert, may be a problem. It may be that today’s lack of regular reward, due to lack of necessary effort, may be a factor in high rates of depression.

(adsbygoogle = window.adsbygoogle || []).push({});
Whether or not she is right, I don’t know. She provides many examples and scientific studies to back up her argument and I thought it was a very interesting point worthy of a post. In fact, I have two cats that seem to agree with her. They are not content just eating their chow out of a dish. Instead, they enjoy scooping out one nugget at a time, batting it across the kitchen floor and then pouncing on their prey before eating it.There’s not really much we can do about this unless you want to pull a Grizzly Adams and drop out of society, move to the hills and live off the land. Alternatively, you could do all your grocery shopping in full camouflage, crawling around on your belly through the frozen food aisle. Or, maybe we can be more appreciative of what we have and not take all our modern conveniences for granted.Reference: Lambert, K.G. Neuroscience and Biobehavioral Reviews 30 (2006) 497’510Copyright (c) 2008 BrainFit For Life

Weight Training for Women – Fitness for Weight Loss

As obesity levels rise higher and higher around the world, there is one aspect to this problem that hasn’t changed…You have to expend some energy and put in some effort if you want to achieve weight loss and fitness with diet and slimming exercises and weight training.While there are many ways to go about this one of the most efficient weight loss methods continually meets resistance… (Hmm. Maybe that’s why it’s called resistance training …) namely, weight training.Women generally have the hardest time accepting weight (resistance) training into their fast fighting repertoire. After all, few women want to bulk up and look muscular and less feminine…
and that’s what’ll happen if you pump iron, right?Wrong!The only time you see a female body builder is when they’re posing on stage and a common reaction is ‘Yuk. I don’t want to look like that! I just want fitness and a nice slim figure.’Yet if you saw those same women in normal clothes in normal situations you’d most likely want to have the trim, shapely body that they have.

(adsbygoogle = window.adsbygoogle || []).push({});
The common misconception is that if you do weight training you are going to suddenly bloom out with muscles all over you. If only that were true; keeping the weight down would be easy.The fact is, very few women could ever make themselves look like a Ms Olympia body builder. They are professional athletes who work incredibly hard in their training and on their diet in order to maximize their muscle mass and muscular appearance.Believe me, getting too muscular is the least of your problems. So don’t reject this major weapon in your arsenal against body fat on a mistaken assumption.Instead, consider what weight bearing exercise will do for you in the war on fat:1. Build a firm foundation to your muscle structure.You have muscles all over you. We all do. Without them we wouldn’t be able to move. Moderate resistance training is all that’s required to firm and tone your muscles. Remember, it takes a lot of work to actually look muscular.2. Burn more calories right away.You know aerobic exercise burns calories while you’ve doing them but a real boost comes from weight training. Your metabolism (rate of calorie burning) stays quite elevated for 20-40 minutes after an aerobic workout. With resistance training your metabolism stays elevated for at least an hour after your workout. Overall your metabolism will stay somewhat elevated and boosts calorie burning for anything from 4 to 24 hours depending on the intensity. It is important that your resistance training be progressively increased in intensity.3. Burn even more calories in the long run.With resistance training you are actually building muscle tissue, which is very active metabolically in comparison to fat, which is nearly inert. A kilo of muscle requires 50-100 calories a day just to maintain itself. So the more muscle tissue you have the more energy (fat) you’ll burn off just by living, even when you’re resting!

(adsbygoogle = window.adsbygoogle || []).push({});
4. Strengthen bones and supporting muscle structure.

This is so you don’t become prematurely old, stooped and weak and susceptible to injury. This is a major reason why even women who don’t need to lose fat should still be concerned about maintaining muscle tissue.5. Improve self-esteem.When you look good you tend to feel good. With more toned muscle you not only look better but feel good because you actually have more energy. You feel more confident and positive about life, and better able to cope with stress.So c’mon ladies, regardless of your age, let’s assist your diet and slimming program and boost your general fitness. It’s time to get into moving some weights around so you can move that excess weight off your body and raise the quality of body and life. Don’t wait. Start your weight training today.

Naked But’s Don’t Lie – The 10 Naked Truths on How to Lose Weight and Keep it Off For Good!

Weight gain and aging don’t have to be joined in holy matrimony. You didn’t vow to love your love handles, ” till death do us part”. Perhaps it’s time for a divorce from your love handles, or any excess baggage you’ve been lugging around. Sometimes we are our own worst enemies when it comes to losing weight. We start down an earnest path, and succumb to our big, bad, “but.” As time goes by your but gets bigger and bigger. I want to exercise ‘but’… I want to lose weight ‘but’. Next time you’re sitting on your butt, bare all with these 15 Rebuttals to help you overcome your ‘but’ and get down to the naked truth of losing weight and keeping it off for good!1. I want to lose weight “But”, I get hungry late at night.Rebuttal: Go ahead and eat. It doesn’t matter what time you eat, it matters what you eat and how many calories you consume and how much exercise you perform on a daily basis. You need a minimum of 30 minutes a day. Just make sure what you eat is healthy & low calorie like an apple, pear or orange. The best fruit to fill you up is watermelon because of it’s high water content which helps you lose weight faster.2. I heard “Seafood” is good for weight loss “But”, it’s too expensive.Rebuttal: Your right, “C” foods are expensive, and I recommend you stay away from them. The C foods I’m talking about are cake, cookies, candy, chips, chocolate, and creamy desserts! If you do give in to temptation, and don’t we all at times, just limit your portion. Check out the box and inform yourself on what really is 1 serving size. You’ll be amazed!The sea food you were thinking of is terrific when grilled, broiled, steamed or baked. Fried foods actually are the most expensive because they can bring on most heart attacks & that will run you about $100 grand.3. I want to lose weight “But”, I don’t have time to exercise.Rebuttal: There are 1,440 minutes in a day. You need to exercise for only 30 minutes a day to add 20 functional years to your lifespan. In other words, you won’t be one of the 75% of people who depend on an assistive device to walk after age 65. The sooner you start practicing prevention, the better off you’ll be and the richer you’ll be in your older age because you won’t have to give your money to a home health aid to care for you and you won’t have to depend on your children. Whether you’re 40 or 70, now is the time to start!

(adsbygoogle = window.adsbygoogle || []).push({});
Just think for a moment, what could you do with an extra 20 functionally active years and what would it be worth to you? You would have more time than your peers who don’t exercise because you won’t be spending countless hours at the doctors office and with all that money you save from medical bills, prescriptions and health care aids, you could start a new career, hobby or business, watch your grandchildren grow up & die looking great! You fill in the blanks, its your life, its totally up to you.4. I want to exercise “But”, I’m too tired.Rebuttal: Research involving over 6800 people in 70 studies found that exercise increased energy and reduced fatigue – and not just in healthy people – people who had cancer and heart disease also benefited with an energy boost. Sure it’s hard after coming home at the end of a work day. A suggestion is to get up 30 minutes earlier and work out. You’ll have more energy for the entire rest of the day.5. I want to weight lift “But” I’m afraid it will make me bulky.Rebuttal: Women just don’t have enough testosterone in their body to get bulky muscles and men have to power train and eat a special diet to get bulked up and even after that, it’s hard to attain a bodybuilder type physique. A woman can eat carrot sticks and celery and a man can eat a sensible meal plan and the man will still lose more weight because he has more muscle. Muscle helps to make your metabolism work more efficiently.6. I want to be slimmer “But” I have heavy-set genes.Rebuttal: Tell me about it, I’m Italian and if you could see my family, you’d think our gene pool was created at Luigi’s Lasagna carryout and Taxidermy! I used to be a size 18 and now I’m a size 6, so I know it’s not easy when you are from a plus-size family. The good news is you don’t have to be stuck in a plus size body. It’s also a good idea to get a check up from your doctor to rule out any metabolism disorder because that can be corrected.7. I want to work out “But” my joints, back, knees ache. Help!Rebuttal: First let me answer that by asking you a question. Would you Voluntarily walk around carrying a 100 pound bag of cement? When you walk, you place A force equal to 3X your body weight on your knees and hips and that force grows to 5X your body weight when going up stairs. So if you’re just 20 pounds overweight, your joints can feel like they are carrying around an extra 100 pounds. If you really want to give your joints a break, no pun intended, get moving! Besides it’s your muscles that hold you up and if your muscles are weak, your body will respond with pain.8. I want to exercise “But” I don’t like the soreness after.Rebuttal: What you described is called Delayed Onset Muscle Soreness or DOMS for short. You will notice your muscles peak soreness usually occurs 1 – 2 days after working out. This is caused from microscopic muscle tears which is a normal part of strength training. Your muscles tear slightly and cells come in to repair them and and make them even stronger. Kind of like a contractor building you a house with a stronger foundation. This is how you get a tight and firm body.It’s best to take steps to prevent DOMS. First, make sure you warm-up for five minutes. Second start off lightly with one set of 8-12 repetitions and make sure you gradually increase the weight rather than lifting too much too soon. Third, Make sure you practice good form by controlling the weight as you lift and lower it. Don’t swing the weights as this can cause injury. And lastly make sure to stretch at the end and if you can, squeeze in a hot soak in your tub. As you get healthier, you will be able to tolerate exercise better and you will boost your tolerance.

(adsbygoogle = window.adsbygoogle || []).push({});
9. I want to lose weight “But” should I lose weight first with just a diet and then start exercising?Rebuttal: Weight loss is 50% diet and 50% exercise. You need to do both to get results. You can start off with small changes. The small changes you make today will have a big impact over time. Exercise and eating right are the best retirement savings plan you can give yourself and the sooner you start the better off your present and future will be.10. I want to try interveral training “But” I don’t know what it is. Rebuttal: Interveral training really helps blast the fat. By alternating cardio with free weights you can burn fat 5X faster and the great part is that your metabolism will run faster all day. You don’t even have to jump up & down to lose weight. A constant motion using controllable amounts of weights combined with low impact aerobics will give you the best results. Remember, diet and exercise is a lifestyle & not something you do for a while, get skinny & then pig out and start all over again. Consistent effort equals consistent results.If at any time you lose your motivation, remember, motivation is like showering, we need it daily! You need to choose what motivates you, it’s different for everyone. The technique I find works the best is visualizing yourself at your goal weight. Get out that old photo and display it where you will see it everday or a picture of someone who inspires you to achieve your best. Your personal hero can be an ongoing source of inspiration. If you need extra motivation, I would be happy to help you because having lost 60 pounds, I know it’s not easy to do it alone.