Best Weight Loss Tips

10 Top Lean Body Building Exercises

To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body. Just spot training your abs or upper body will not get the job done. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHFeFVGoJrLKr6GodfLCFmk7FLLYGVK8bnj-fgs8XXjtmsgnxuRX7VAIbwO_OnBeQ1ARFwA20LpVz0EU9d8JSvcJz0oNj3gyYlPofF9MZFEaggJuV7qWQG42obu8QcYD1km5AuyJQHvKJ_/s1600/barbell+lunge.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHFeFVGoJrLKr6GodfLCFmk7FLLYGVK8bnj-fgs8XXjtmsgnxuRX7VAIbwO_OnBeQ1ARFwA20LpVz0EU9d8JSvcJz0oNj3gyYlPofF9MZFEaggJuV7qWQG42obu8QcYD1km5AuyJQHvKJ_/s320/barbell+lunge.jpg" /></a></center> You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). And, you should train your body in all three planes of motion to give your body its 3-D shape and prevent injuries. Short, interval cardio sessions, like sprint intervals, will also burn max fat and help lean out your body. Do interval training 2-3 days a week (you can also use bodyweight strength exercises to do intervals). Either way, you won't get bored with this type of cardio! Having said that, here are 10 top exercises that will help you burn fat and sculpt your lean body: Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! 1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. Squats require stablization in the body's core muscles in general, not just the abs. The other benefits of squats (strengthens quads, gluteals, hamstrings,etc.) are well known. So, the next time you do squats, brace your torso (like getting ready to take a punch) and work on those abs! Squat variations: bodyweight, Bulgarian (pictured below), overhead barbell, dumbbell, front, lateral and split---do them all. Bonus: do squat jumps regularly! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK6gKW9afccyAu7RV-1Yxnf1WlHTGTKy6JbZmmvY9A6Apk4MxHLpCR3aIR7i7Cd_IJI-T_8ela1K6LqbM9LKxn0OiB-OQGDKkpgQ65dggddZ8r8T2awZvJIaH6pComf-X2P8NWAnjEKUIl/s1600/bulgarian+split+squat+start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK6gKW9afccyAu7RV-1Yxnf1WlHTGTKy6JbZmmvY9A6Apk4MxHLpCR3aIR7i7Cd_IJI-T_8ela1K6LqbM9LKxn0OiB-OQGDKkpgQ65dggddZ8r8T2awZvJIaH6pComf-X2P8NWAnjEKUIl/s320/bulgarian+split+squat+start.jpg" width="320" /></a></div> Lunges and deadlift are also top exercises you should do regularly. 2. Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution). 3. Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciMHCY4R_nmR8BDMGn2JoFABh478a9G1FuVx1NlI-TmTSQ2FSGAFmARsFH0vSuE5I6WblCGmoqvKRq_0WDn9JF4H8M-vnVvROh2MqxN4a778ghfy3rin6kZccnNEzVFfBVuFgzimWn9YE/s1600/P8021380.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5507401425629926514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciMHCY4R_nmR8BDMGn2JoFABh478a9G1FuVx1NlI-TmTSQ2FSGAFmARsFH0vSuE5I6WblCGmoqvKRq_0WDn9JF4H8M-vnVvROh2MqxN4a778ghfy3rin6kZccnNEzVFfBVuFgzimWn9YE/s320/P8021380.JPG" style="cursor: hand; cursor: pointer; display: block; height: 240px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. Do two-armed bentover dumbbell rows this way: --With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise. --Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together. --Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition. 4. Pullups with Knee Raises - The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups. Brace your torso during execution of the exercise. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOP6b4I3MMiHQ0xKicAy4D6tlzb5UbkFW3bnuFWTBdRcy0wi_aGceoORnBL1iUUTG_w43rmstJQmoccwdgzXZRW2YphLB0r5e5vRGtkfRvmrlfj0D3uUFqYZrBgJB9gSqveP-DXy6XXEF8/s1600/pullup+start.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOP6b4I3MMiHQ0xKicAy4D6tlzb5UbkFW3bnuFWTBdRcy0wi_aGceoORnBL1iUUTG_w43rmstJQmoccwdgzXZRW2YphLB0r5e5vRGtkfRvmrlfj0D3uUFqYZrBgJB9gSqveP-DXy6XXEF8/s320/pullup+start.JPG" width="320" /></a></div> --Grab the pullup bar with an overhand grip (palms facing away from you), arms straight and a little wider than shoulder width. --After doing the pullup, lift both knees together until your thighs are parallel to the ground. Hold 2 seconds. --Slowly return to start position. 5. Hanging Leg Raises - There is a reason you see more people doing ab crunches instead of hanging leg raises! The hanging leg raise and its variations is very tough to execute. Gymnasts have been doing hanging leg raises for decades. You will need core strength, arm strength and grip strength to perform the exercise correctly. If you can't do one hanging leg raise, you need to strengthen your core, back, arms and grip. --Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down. --Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don't swing your legs up and use momentum to do the exercise. This is a controlled strength exercise. --Hold for 2 seconds and slowly lower your legs. That is one repetition. Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or "windshield wiper" bent knees to the left and right. 6. Ball Plank - You need to do isometric core exercises. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s1600-h/ball+plank.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5434201430451608514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s320/ball+plank.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction. Isometric exercises cause most if not all of your muscles to work during an exercise. To do the ball plank (pictured above), you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises. 7. Cross-Body Mountain Climbers - This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s1600/R1-21A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517014796287250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s320/R1-21A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s1600/R1-19A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517698049813698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s320/R1-19A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> --Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise. --Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. 8. Ab Ball Jackknife superset with Ab Ball Rollout This challenging superset will improve your strength, balance and coordination. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s1600/Ab+Jackknife+start.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465638581732875266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s320/Ab+Jackknife+start.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s1600/Ab+Jackknife+finish.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465639919291221010" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s320/Ab+Jackknife+finish.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Do the ab ball jackknife this way: --Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet. --Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout. --Roll the ball back to the starting position. That's 1 repetition. Do the ab ball rollout this way: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4GS6ISAgs8vKddgfqg3BD7L0Z-q7V5o9bu4-AqYYysDIfbyuzKsIKKsAVVWDob0pD4CsIjlvgsfr1cAgP5e1raPxyscDdAtfG_iVKEKH_bT5fwH7RYB6enSFhYAjyidQgr_xe-ANnY9Gf/s1600-h/Ab+ball+rollout+finish.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5359483936991632178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4GS6ISAgs8vKddgfqg3BD7L0Z-q7V5o9bu4-AqYYysDIfbyuzKsIKKsAVVWDob0pD4CsIjlvgsfr1cAgP5e1raPxyscDdAtfG_iVKEKH_bT5fwH7RYB6enSFhYAjyidQgr_xe-ANnY9Gf/s200/Ab+ball+rollout+finish.jpg" style="cursor: hand; cursor: pointer; display: block; height: 135px; margin: 0px auto 10px; text-align: center; width: 200px;" /></a> Finish <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMWDAIXz2U9pOe2ol-Q8KffoyWZzANufAgauhClt7Rz5XHRG5iQrO-5Q7DDzOCKpmOLVCE7mMPZqlmXbwfsbW6hH6rjRhhn2601G9qFaObA0MId1JEK25EA5iArA2hEnsSPsAh3EB9-qQb/s1600-h/Ab+Ball+Rollout+Start.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5359483705139160242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMWDAIXz2U9pOe2ol-Q8KffoyWZzANufAgauhClt7Rz5XHRG5iQrO-5Q7DDzOCKpmOLVCE7mMPZqlmXbwfsbW6hH6rjRhhn2601G9qFaObA0MId1JEK25EA5iArA2hEnsSPsAh3EB9-qQb/s200/Ab+Ball+Rollout+Start.jpg" style="cursor: hand; cursor: pointer; display: block; height: 135px; margin: 0px auto 10px; text-align: center; width: 200px;" /></a> Start --Start with the ball in front with your elbows on the ball. --Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position. Don't be afraid to try this superset! You will see results fast. 9. Medicine Ball Throws - These exercises are great full body movement exercises that can be done at full speed. This helps you burn fat and activates your shapely fast twitch muscle fibers. Some good exercises are: --Soccer throw --2-Handed Chest Pass --Rotational Throw --Slams --Squat and Scoop Throw 10. Farmers Walk with Dumbbells - Do the farmer's walk with a pair of heavy dumbbells (not like the light ones I'm carrying in the picture below!). <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZsoTfMR17UoJjr2UGemWXXUzVomHdT783aauOBO2XXDxkLk5j4P9I2wr63yfb6n5hxuISyKT4ev2-KwtENlYD-Ju524qztUJXXX7_41CIfYgQrRO6Ynby9B87RXixPQjiUgQjswWiRIH/s1600/Farmers+Walk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZsoTfMR17UoJjr2UGemWXXUzVomHdT783aauOBO2XXDxkLk5j4P9I2wr63yfb6n5hxuISyKT4ev2-KwtENlYD-Ju524qztUJXXX7_41CIfYgQrRO6Ynby9B87RXixPQjiUgQjswWiRIH/s320/Farmers+Walk.jpg" width="216" /></a></div> It is one of the best full body exercises going. Be sure to keep a strong, upright posture throughout the walk. Hold the dumbbells by your side, walk 20 yards, rest 10 seconds and walk back 20 yards. That is 1 repetition. Get busy working with the program below: Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

10 Top Lean Body Building Exercises

To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body. Just spot trainin...

As Your Brain Ages, Keep It Healthy

Just as you keep your body healthy with exercise, healthy eating and healthy lifestyle habits, you can do things to keep your brain healthy as you age. Read the infographic below to see how (click on the image for a larger view): <a href="http://www.termlifeinsurance.org/how-your-brain-ages"><img alt="This is How Your Brain Ages" border="0" src="https://s3.amazonaws.com/infographics/How-Brain-Ages-800.png" width="350" /></a> Presented by: <a href="http://www.termlifeinsurance.org">Term Life Insurance Resource</a> Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">FREE 14-Day Accelerated Fat Loss Program</a>, start burning max fat and start building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

As Your Brain Ages, Keep It Healthy

Just as you keep your body healthy with exercise, healthy eating and healthy lifestyle habits, you can do things to keep your brain healthy ...

Obliterate Stubborn Belly Fat With This Nutrient

Obliterate Stubborn Belly Fat With This Nutrient By: Jayson Hunter RD, CSCS <a href="http://myfitnesshut.getprograde.com/Carbohydrates-in-the-spotlight.html">Carbs, carbs, carbs.</a> That’s what everyone seems to want to talk about. How do I avoid carbs? Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?" More and more research is coming out showing that protein is a major player in your weight loss success. One way it does this is through the “thermic effect” of food. Some of you may have heard of this term, but don’t really understand what it means. The definition of the thermic effect of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use. Every time you consume food your body burns calories to digest that food. The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein. For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat. If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein. So roughly your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest. This can be significant when it comes to successfully losing weight as you can see from this research study. In 2005 a study conducted at the University of Illinois studied the interaction of 2 diets (high protein, reduced carbohydrates vs low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss. The study was a 4-month weight loss trial and the diets were equal in total energy, but differed in protein content and the ratio of carbohydrates to protein. The exercise comparisons were lifestyle activities which was the control vs a supervised exercise program of cardio and resistance training. Subjects in the Protein and the Protein + Exercise groups lost more total weight and fat mass than the Carbohydrate and Carbohydrate + Exercise groups. They also tended to lose less lean body muscle as well. The exercise increased the loss of body fat and preserved lean muscle. This study demonstrated that a healthy diet plan with higher protein and reduced carbohydrates combined with exercise improved body composition during weight loss. Other studies have replicated these results and have shown that a higher protein diet of at least 1.5 grams per kilogram of bodyweight and reduced carbohydrates of 120-200 grams per day appear to enhance and improve weight loss due to a higher loss of body fat and reduced loss of lean body mass. Short-term studies report beneficial effects that include: 1. Satiety (fullness) 2. Increased thermogenesis (faster metabolism through the thermic effect of food) 3. Sparing of muscle protein loss (less lean muscle loss) 4. Improved glycemic control (your body uses the sugars more for energy instead of storing them as fat) These results are likely occurring from lower carbohydrates, which result in lower blood glucose levels as well as higher protein providing increased Branched Chain Amino Acid Leucine levels. Increased protein intake also triggers the hormone glucagon, which is the counteracting hormone to insulin and helps to keep your insulin from spiking. This minimizes your chances of storing blood sugars as fat. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQhIueIZ0NBkvkfZtZ5ux1ekb0zZ3UnMulc6OMjS5O657dLf8XbByxCxolPY10qkI455czOn0IAyLWw21P3ud8NWKyVDfbg5dD2qWFDiJkGaK3d84MMzf2KIbXTTB5DeSDg0PHURfIwR1l/s1600/salmon_sm.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQhIueIZ0NBkvkfZtZ5ux1ekb0zZ3UnMulc6OMjS5O657dLf8XbByxCxolPY10qkI455czOn0IAyLWw21P3ud8NWKyVDfbg5dD2qWFDiJkGaK3d84MMzf2KIbXTTB5DeSDg0PHURfIwR1l/s320/salmon_sm.jpg" width="200" /></a></div> A key element in a higher protein diet appears to be the higher levels of the Branched Chain Amino Acid Leucine and its regulatory actions on muscle protein synthesis, controlling your insulin signal and the ability to use glucose for energy rather than fat storage. If you are like many weight loss seekers you do not eat enough protein in your healthy diet plans and especially not enough protein that contains the key Branched Chain Amino Acid Leucine. Saying you are going to eat a high protein diet for the next 3 months is great, but that isn’t going to help you with long-term weight loss. Essentially you need to maintain a higher protein diet long-term and the research studies are showing that long-term weight maintenance is better when following a higher protein diet compared to a moderate to high carbohydrate diet. Now the biggest obstacle is consuming enough protein. Some are not big meat eaters and that is fine, but it does make it harder to get in the suggested amount of lean protein required to maximize your fat loss and long-term weight maintenance. This is where a protein shake can be beneficial to your overall success. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcXrS6wO_J7Ap8gtDzxcjSDvvYCjQWYOHwhDkZpLFe5LBG0EBI96ETErm9HI79BG4m3SjVqTo8fiEhvF41OVmyaYUulFvtbDwBY4rXPo9gGEKp_HNn6uonXFu3H1fDIYr07wqn0eobWOv/s1600/protein_shake.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcXrS6wO_J7Ap8gtDzxcjSDvvYCjQWYOHwhDkZpLFe5LBG0EBI96ETErm9HI79BG4m3SjVqTo8fiEhvF41OVmyaYUulFvtbDwBY4rXPo9gGEKp_HNn6uonXFu3H1fDIYr07wqn0eobWOv/s320/protein_shake.jpg" width="320" /></a></div> A cold-processed protein powder that also contains plenty of Branched Chain Amino Acids particularly Leucine is what you want to look for so that you can benefit from the lean muscle growth, increased metabolism, and accelerated fat loss. Make sure it is cold-processed protein because many cheaper <a href="http://myfitnesshut.getprograde.com/store.php?page=85">protein powders</a> use heat in their processing methods. What this does is damage the fragile protein molecule and make the protein molecule less active and functional. Essentially you get protein that is not as effective as it could be. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Obliterate Stubborn Belly Fat With This Nutrient

Obliterate Stubborn Belly Fat With This Nutrient By: Jayson Hunter RD, CSCS Carbs, carbs, carbs. That’s what everyone seems to want to talk...

Top 5 Trans-Fat Filled Foods You MUST Avoid

Losing weight and <a href="http://myfitnesshut.getprograde.com/omega-3-reduce-heart-disease-women.html">protecting yourself from chronic diseases</a> is VITALLY IMPORTANT. Many of the foods you eat may pose SERIOUS risks to your health and weight loss goals. Food manufacturers today may be in the business of deceptive marketing. Some have changed their ways, while others have not. The changes that have been made may reduce your risk. For those who have NOT changed, their products may SLOWLY lead to inflammation and increase your heart disease risk. Chronic inflammation may lead to heart disease, diabetes metabolic syndrome and obesity But there is ONE ingredient especially bad for you: that is trans-fats. And these trans-fats are found in more foods than you would think! Trans-fats Trans-fats are made through a chemical process called hydrogenation. Manufacturers add hydrogen to unsaturated fats to break down their double bonds. The goal is to produce partial or full saturated fats. However, since this is not a natural process, but a chemical one, the fats are not completely hydrogenated. This may produce a trans-unsaturated fat, which is not a completely saturated fat. Trans-fats may be associated with increased inflammation in your body. Inflammation may increase your risk for chronic diseases by increasing inflammation in your body Trans-fats may increase LDLs and decrease HDL cholesterol, posing a risk to your HEART and CARDIOVASCULAR SYTEM. Here are the top five trans-fatty foods to avoid: Food #1: Meat Sticks Have you ever “Snapped into a Slim Jim”? If you have, you may be wary of meat sticks in the future. You may be ingesting anywhere from 1 to 2 grams of trans-fats per serving. You may also be increasing your SODIUM intake, possibly leading to increased BLOOD pressure. And increased blood pressure may increase your RISK FACTORS. Food #2: Margarine Which is better: butter or margarine? Butter should be the obvious choice. Margarine contains hydrogenated oils which may increase your trans-fats and saturated fats. This may increase your risk factors for heart disease. Food #3 Frozen Dinners Sodium is not the only thing you need to worry about with frozen dinners. Now you need to worry about trans-fats. Trans-fats may be used as an additive to foods to improve the consistency of the product. It may also keep your food more stable. But what it might really do: is add to your trans-fat intake. Food #4: Packaged Pudding This dessert favorite in the lunchroom at school, may potentially be putting your children (and YOU) at risk. Packaged pudding may include ingredients such as non-fat milk or low-fat milk. But the secret ingredient may be the partially hydrogenated oils found in these snack treats. And this poses a risk not only for you, but also your family. Food #5: Nondairy Creamers You make your eggs. You make your coffee and your oatmeal. But what you put in your COFFEE may be misleading. Non-dairy creamers may include trans-fats. And most of them claim to be trans-fat free. But take a closer look at the label, and you might be SHOCKED. Halfway down the list, you may see an ingredient that may increase your intake of trans-fats. Most, if not all, contain partially hydrogenated oils. And that means: you are taking in trans-fats, and you may not even know it! Other foods that contain trans-fats which you should limit in your diet: • French fries • Fried food of any kind • Canned frosting • Pie and pie crusts Lower Your Heart Disease Risk Trans-fats may increase your risk for developing heart disease. Trans-fats may raise your LDL cholesterol and decrease your HDL cholesterol, and might even lead to inflammation. The good news is: Most food manufacturers have reduced trans-fats found in their products. However, some products still may include ingredients which may increase your intake of trans-fats. Limiting your intake of these foods, and replacing them with fruits and vegetables, may significantly reduce your risk for developing heart disease. Including lean proteins and <a href="http://myfitnesshut.getprograde.com/essential-fatty-acid.html">essential fatty acids</a> may also reduce your risk factors. Mark Dilworth, BA, PES at <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a>

Top 5 Trans-Fat Filled Foods You MUST Avoid

Losing weight and protecting yourself from chronic diseases is VITALLY IMPORTANT. Many of the foods you eat may pose SERIOUS risks to your ...

Hill Country Ride for AIDS Adds First-Ever Run Component

Austin, TX - The Hill Country Ride for AIDS, which features cupcake and popsicle treats at pit stops and foot rubs at the finish line, is now adding a run to its annual cycling fundraiser. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFkgwM4v77T6ehI9JCjbprE6rIieJKa_1ifRnWGKkD_tf4XKa-OkR9ow6Tl1fYfYxPjpx9xiitJbDURBf7sHhlvftsGzH_QTbErYaeyBzwybY0AN4eyV8CINzRHYgAeXk9O3sujiLIlRG8/s1600/hill+country+ride.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFkgwM4v77T6ehI9JCjbprE6rIieJKa_1ifRnWGKkD_tf4XKa-OkR9ow6Tl1fYfYxPjpx9xiitJbDURBf7sHhlvftsGzH_QTbErYaeyBzwybY0AN4eyV8CINzRHYgAeXk9O3sujiLIlRG8/s320/hill+country+ride.jpg" width="216" /></a></div> For the first time ever, the Hill Country Ride for AIDS offers 5k, 10k and half marathon running routes for non-cyclists who want to be a part of the largest HIV/AIDS fundraiser in Central Texas. All cycling and running trails will start and end at Reunion Ranch in Georgetown on April 28. Runners will receive the same support offered to cyclists: individual help from a Hill Country Ride coach, training runs leading up to the big event to acclimate beginners, and routes that are fully supported by a wildly entertaining staff of volunteers. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWxsfhQ3I1xXYwbmJXo7xUnf0wZmj-opPtcEab7JKeSCzxNRqOfuLjUvsrfCMPmbja0Mo-HviTelO21pADOcace9hapJdJknI-WuNa9UvU6orjRldtnLULEIIRfaXcdcKi488hQzdlkIWU/s1600/hill+country+run.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWxsfhQ3I1xXYwbmJXo7xUnf0wZmj-opPtcEab7JKeSCzxNRqOfuLjUvsrfCMPmbja0Mo-HviTelO21pADOcace9hapJdJknI-WuNa9UvU6orjRldtnLULEIIRfaXcdcKi488hQzdlkIWU/s320/hill+country+run.jpg" width="209" /></a></div> "One great thing about this ride is that all ages and experience levels are welcome," said Executive Ride Director David Smith. "Adding a trail run means that even more can participate." The Hill Country Ride for AIDS is a ride and run for the whole family, with special pricing for kids. Cyclists can choose the distance that best suites them: 13, 27, 53, 70 or 100 miles. Participants are welcome to both run and cycle, if they choose. Voted "Best Bike Ride" for the last two years in the annual Austin Chronicle Reader's Poll, the Hill Country Ride for AIDS supports 10 local nonprofit organizations that provide critical services for people living with HIV and AIDS. Last year, 500 people participated in the ride, raising more than $600,000. For more information about the ride and registration details, visit www.HillCountryRide.org. About the Hill Country Ride for AIDS: The one-day ride offers distances for all cyclists of all levels: 13, 27, 53, 70 or 100 miles. For the first time this year, 5k, 10k and half marathon running trails will be included. The event is a ride, not a race, so anyone can participate. All routes are fully supported by enthusiastic volunteers offering drinks, food, bicycle-repair assistance and rides for stranded cyclists. Children 8 years old and up can ride if accompanied by an adult, and kids of all ages may enjoy the Hill Country Adventure for Kids. Visit www.hillcountryride.org for more details about the Ride. Mark Dilworth, BA, PES at <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a>

Hill Country Ride for AIDS Adds First-Ever Run Component

Austin, TX - The Hill Country Ride for AIDS, which features cupcake and popsicle treats at pit stops and foot rubs at the finish line, is no...

Interview: How Is Your Metabolism Affected by Foods You Eat?

Interview: How Is Your Metabolism Affected by Foods You Eat? With Isabel De Los Rios, <a href="http://www.beyonddiet.com">The Diet Solution Program</a> Q: How important is it to eat based on your metabolism and eat the right foods for your metabolism? Do you touch on this in your program? A: Eating the right foods for your metabolism is so important, that it is the difference between losing weight and not losing weight. We are all individuals and so are our metabolisms. In order to pinpoint exactly which meal plan will work best, I have included a Metabolic Typing Test so my readers can determine exactly how they metabolize food and which foods are “fat burning” foods and which foods are “fat storing” foods. The results of this test have been a true “AHA” moment for thousands of people, finally, maybe for the first time, finding why they have not been able to shed their unwanted fat before. What I teach in The Diet Solution Program is exactly what your body needs to maintain a lean and healthy body for a lifetime. Q: Do you think people can lose weight on a fat free diet? A: Definitely not. The no-fat craze clearly made most Americans (and many other countries) gain more weight than ever before. Why? Because the right kind of fat is essential to the body and without it, your body can not metabolize the fat you don’t want. So unless you feed your body the fats that it needs, it literally holds on to all the fat you don’t need (and don’t want!). Eating a low fat or no fat meal plan is a huge mistake. Not only will you not lose weight but you may suffer from many conditions such as asthma, diabetes, and heart disease. This is usually one of the most eye-opening chapters for most of my readers. They can’t believe they need to eat fat to lose fat and are amazed when they see the results first hand. Now, of course, eating unhealthy fats (like the ones found in French fries and burgers) is not the right approach. You must focus on the healthy fats (again, as Mother Nature intended). Q: After reading The Diet Solution I discovered that I am a serious ‘Protein Type’ – what's the main thing I should do to increase my energy? A: The main thing is not to be afraid of eating healthy fat and healthy proteins. Everyone thinks chicken breasts and egg whites is the only way to lose weight but, especially for a protein type, that is not the case. Actually a protein type may gain weight by only eating low fat proteins and a low fat meal plan. Someone like you needs whole eggs, dark meat poultry, beef, and healthy fats. Q: What exactly is Metabolic Typing and why is it so important for each of us to know our metabolic type? A: Metabolic typing is actually a very old science-based way to determine which foods respond best to your body. The best way to describe this method is: the foods that an Eskimo would eat are clearly different than the foods a native Hawaiian would eat. Why? Because their natural ancestors and their environment dictate how their bodies will process and digest food. So, an Eskimo will need a meal plan higher in healthy fats to keep warm and a Hawaiian will need a meal plan higher in veggies and fruits to stay cool. Now, it is often not this simple. Each and every person’s metabolism responds very differently to all food and can vary greatly from person to person. For example, I feel my best and stay at my ideal weight when I eat higher fat proteins along with lots of vegetables where as many of my clients do better with higher amounts of natural carbohydrates and lower fat proteins. My book provides a detailed, easy to answer test to determine your own personal metabolic type and then tells you exactly which foods are the best fit for you. Q: Can people lose weight by just starving themselves? A: Back in the caveman days, there were periods of feast and famine. Our bodies have a natural ability to make sure we do not die of starvation. This mechanism in our bodies holds on to every bit of fat and every calorie possible to keep us from dying. This is obviously no longer a risk in most countries, but this mechanism is still present in our bodies. So when people starve themselves all day, the body sees this as a potential risk, and holds on to every calorie and fat gram it possibly can. This is why people become extremely frustrated when they “don’t eat all day” and still don’t lose weight. I know it seems counterproductive, but the only way to truly lose weight and keep it off is to start eating. But not processed unnatural foods. Your body will respond best to natural, wholesome foods and LOTS of them. Q: How do companies get away with selling products with harmful chemicals in them? A: I hate to say this but most food and pharmaceutical companies are really only concerned with one thing: money. So if they were to actually teach people the real truth behind how to lose weight and take control of their health, most of the food products, supplements and medications on the market today would be completely unnecessary. Let’s be honest. No one is going to get rich selling apples, you know? I think many of these companies are also feeding off people’s emotions. The more addicted they get people to their products and diet foods, the more money they will continue to make. But if you were to get someone to their ideal weight with natural foods like veggies, fruits and natural meats, there would be no food addictions to diet foods and chemicals, just good healthy eating. <a href="http://www.beyonddiet.com">Isabel</a> is one of America’s top nutrition experts and educators and the author of The Diet Solution Program. She has helped hundreds of people lose weight. Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals. <a href="http://myfitnesshut.blogspot.com">Mark Dilworth, BA, PES at My Fitness Hut</a>

Interview: How Is Your Metabolism Affected by Foods You Eat?

Interview: How Is Your Metabolism Affected by Foods You Eat? With Isabel De Los Rios, The Diet Solution Program Q: How important is it to e...

4 Tips to Burn Fat Without Fat Burn Supplements

Burn body fat and lean out your body without spending a dime on fat burn supplements. These supplements either do not work or will only give you a short-term boost at best. Some of these supplements could harm your health! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht8nl44AxCyuld8USMyIUfWkEQ07VDnmLH1MV46k7kjpt_L0rTa4Rn4hd8WeGukcU30Ve4MQIxCpHhW6u4gzxI6zZLKBfvjdvgd1cH58skFntIV0_I1bBe8fkhA97SM9OYt2-Y_wexq0Rj/s1600/warming+up.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht8nl44AxCyuld8USMyIUfWkEQ07VDnmLH1MV46k7kjpt_L0rTa4Rn4hd8WeGukcU30Ve4MQIxCpHhW6u4gzxI6zZLKBfvjdvgd1cH58skFntIV0_I1bBe8fkhA97SM9OYt2-Y_wexq0Rj/s320/warming+up.jpg" width="213" /></a></div> Here are 4 Tips to Burn More Body Fat and lean and tone your body: 1. Make frequent changes to your workout program. Here are some examples: ---vary the workout intensity, repetitions and rest periods ---change the duration of your workouts ---change your exercise routine (try new exercises) every 1-2 weeks ---use different methods such as supersets, circuits and blasts ---use very little machine weight exercises and cardio machine routines (machines do too much work for you) You don't have to workout for hours per session to get huge fat loss results! Shorten your weight training workouts to 50 minutes or less and ramp up the intensity. Shorten your interval cardio workouts to 20 minutes. Research has proven that <a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">short bursts are very effective fat burners.</a> Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions. 2. Shorten and intensify your interval cardio workout. Too many long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense interval cardio sessions also burn more fat and calories during and after your workout. Some examples of good interval cardio exercises are: --sprints on the ground (flat or incline) --jumping jacks --squat jumps --stair stepper --bodyweight exercises 3. Make needed changes to your eating habits! Its possible to have layers of fat on top of your muscles. Eat whole, natural foods. And, track your calories in a journal until you have a good idea of how you need to eat to burn fat. Don't ruin great workouts by eating bad food with a million calories. It will be easier to eat right if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing). 4. Take your fat loss to a higher level with jump (plyometric) exercises and workouts. If you're having trouble sculpting your butt, hips and thighs, try more plyometric training. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you. Effective fat burners are jump rope, squat jumps, lunge jumps, depth jumps, jumping jacks, tuck jumps, side-to-side hops and front-to-back hops. Use these fat burners to lean out your body and keep the weight off! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

4 Tips to Burn Fat Without Fat Burn Supplements

Burn body fat and lean out your body without spending a dime on fat burn supplements. These supplements either do not work or will only giv...

Exercise Smarter, Eat Healthier and Burn More Fat

You know the drill...exercise, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">eat right</a> and so on....I'll just add exercise smarter, eat healthier on a consistent basis and you will burn more fat. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9ck1n3Lp462ITpJq2kKLhk2Cqe4cJglD5ljYOkQ6usbrmjjsp8eKw8wcMSFw368I5b27VgCXk-21xx6WWJowZaPJCCTwsJRLE7tEPo6iCs2XYT9HpwYNH_Q_AfhD9GroT9dA2nJIvMIrk/s1600/DB+Front+raises.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9ck1n3Lp462ITpJq2kKLhk2Cqe4cJglD5ljYOkQ6usbrmjjsp8eKw8wcMSFw368I5b27VgCXk-21xx6WWJowZaPJCCTwsJRLE7tEPo6iCs2XYT9HpwYNH_Q_AfhD9GroT9dA2nJIvMIrk/s320/DB+Front+raises.jpg" width="320" /></a></div> Exercise Smarter 1. Tough, smart workouts are mandatory to change your body. Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. In other words, "muscle up" (not bulk up) and the fat will melt away! Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density). Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." Eat Smart and Healthy 2. Help control your hunger during the day so you don't overeat when you do eat. Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiwnmKKYsrT8o-Ge2HOYyh6gFPN65s0fM5ua-Pb1Iu-LJ3qBzX9qK4OJHDYKe3t6WVfyq_nQAziqYPsTvd8zvyG9Uea4bpwoO1UfQ2byv-WNqV7-xPnuAgJFEBOofUIqGFZsdGmy17PyG/s1600/salmon+broccoli+carrots.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiwnmKKYsrT8o-Ge2HOYyh6gFPN65s0fM5ua-Pb1Iu-LJ3qBzX9qK4OJHDYKe3t6WVfyq_nQAziqYPsTvd8zvyG9Uea4bpwoO1UfQ2byv-WNqV7-xPnuAgJFEBOofUIqGFZsdGmy17PyG/s320/salmon+broccoli+carrots.jpg" width="320" /></a></div> Another way to control your hunger pangs is to eat protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat. Use your eating smarts! If high-fructose corn syrup (HFCS) is one of the first items listed on the food packaging label then don't eat that food! This ingredient is found in many foods and drinks. High-fructose corn syrup is cheaper for food manufacturers than regular sugar (sucrose) so that's why you see it so much on food labels. Sugary drinks, baked goods, frozen foods and even foods like ketchup are laced with this stuff. Nutritionists point to HFCS consumption as a major player in the nation's obesity crisis (the fact that we eat it is the real problem). Why is HFCS so deadly? Here it is: the body processes the fructose in HFCS differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It also forces the liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast)! So, your body wants more and stores more fat at the same time. Take Care of Your Body 3. Life brings on stress. A certain amount of stress and tension helps you take on challenges and perform better. Too much stress (left unchecked) over a prolonged period is not good and it causes health problems and affects metabolism. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive. Your body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation. Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol. As it relates to metabolism, adrenaline makes the fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in the blood and creates more energy. If you have an office job (and don't exercise), this excess adrenaline and cortisol builds up. Unused excess energy will be stored as fat. Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but the body and the fat cells will build up a tolerance to it. This means that the fat cells won't be converted to energy and cortisol will continue to increase glucose in the blood. This means the fat gain and weight gain begins to happen if left unchecked. Life continally has stressful situations and life sometimes brings unavoidable prolonged stress. Regular exercise helps me to deal with stress and brings my body back to the true normal state (or as close as possible). Many of you don't have the willpower to reach your fat loss and weight loss goals. There are many reasons for this. I won't play doctor here but your motivation needs to be right and realistic. Unrealistic goals (like lose 30 pounds in 10 days) can leave you mentally and physically exhausted with disappointing results. One thing I do know: MAKE THE COMMITMENT TO HEALTH AND FITNESS BECAUSE YOU ARE WORTH IT! Focus on fat loss (transforming your body) and not weight loss. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Exercise Smarter, Eat Healthier and Burn More Fat

You know the drill...exercise, eat right and so on....I'll just add exercise smarter, eat healthier on a consistent basis and you will ...

Use a Fat Loss Diet for Body Transformation and Weight Loss

Its okay to have a diet---a <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">fat loss diet.</a> You don't have a fat loss diet? Get one! A fat loss diet plays a huge part in the success of your fat loss, weight loss and body transformation efforts. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL5eP3xlOtADe8D-L9rf7VS3ayPgLN-NongcPm04YSifIQXnt7KJ0jEryqxLJjH13fs7J0QWlqF1Z2OFXS_XZlB1ixErPr5LkwslwgvPS1AWXwmCO8XzAa17bQRQMN3AaQFfxG_X6CFLvq/s1600/chicken+breast+broccoli+tomato.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL5eP3xlOtADe8D-L9rf7VS3ayPgLN-NongcPm04YSifIQXnt7KJ0jEryqxLJjH13fs7J0QWlqF1Z2OFXS_XZlB1ixErPr5LkwslwgvPS1AWXwmCO8XzAa17bQRQMN3AaQFfxG_X6CFLvq/s320/chicken+breast+broccoli+tomato.jpg" width="250" /></a></div> Do you know your body fat percentage? Or, do you pay too much attention to your body weight? Its good to know your weight but body fat percentage is much more important as it relates to your health and lean body. Your body's composition (less fat mass and more muscle mass) is the key to real body transformation. You can't transform your body without significant fat loss and this will lead to lasting weight loss. What if the bathroom scale only showed you your body fat percentage and not your weight? That wouldn't be a bad thing. A woman or man with 10-15% body fat is never a bad thing. Don't confuse a <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">fat loss diet</a> with a quick weight loss diet. They are totally different animals. How different? Read on....... Why a Fat Loss Diet is Important for Lasting Weight Loss 1. A quick weight loss diet leaves you hungry and sometimes starving. You might lose weight in the beginning but you will have low energy, slowed metabolism, a weakened immune system and your body will begin to store fat (starvation mode). Ultimately, you will regain more weight than you lost when you start to eat normally again (yo-yo effect). You don't want to live like that, right? 2. A fat loss diet will help you maintain your energy. You will never be hungry or starving because you will eat every 3-4 hours. The food items will be nutritious and help you burn fat. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> You will eat enough to fuel your intense weight training and interval cardio workouts. Without these workouts, its impossible to build muscle mass and lean out your body. Did you know you need to eat within 30-45 minutes to feed your muscles after a tough weight training workout? Do you know what you should eat before and after your workout? Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). Replenishing your body's fuel will optimize your tissue's repair and growth. And, it will help you recover and get ready for your next workout. You have to eat enough of the right foods (all the time) for your body to work properly---whether exercising, working, walking or just plain living. 3. If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly, let alone exercise and build muscle. Doing this will turn your body into a total wreck! The most important thing in your life IS NOT to lose weight! Having a healthy body at a healthy weight and acceptable body fat percentage is important. Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight. I don't recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body's metabolism needs all 3 macronutrients to work efficiently. Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost. Fat loss rules! Stop the guessing game when it comes to your eating habits and start shaping the body you always wanted! There are no fads, no pills and no starvation. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Use a Fat Loss Diet for Body Transformation and Weight Loss

Its okay to have a diet---a fat loss diet. You don't have a fat loss diet? Get one! A fat loss diet plays a huge part in the success...

20 Tips to Prevent Yo-Yo Weight Loss and Regain

Stop your yo-yo weight loss and regain (weight cycling) habit and start transforming your body. Going in circles is hard on your mind and body. Start transforming your body by <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">burning fat</a> and inches and losing weight. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91fZwC-sAGPoqoA-dY0tGxzZQgK0QEJ03DH4Zu3BFOTyoOOAKsd1NfsbVyMICncXNDFFeBjGP9mh_wxxz8VgLiQDYcpERLWXB_ESnGaQXYeFHRjSABcAghLb4MrZ8uvinsCod1xzXByNa/s1600/weigh+urself.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91fZwC-sAGPoqoA-dY0tGxzZQgK0QEJ03DH4Zu3BFOTyoOOAKsd1NfsbVyMICncXNDFFeBjGP9mh_wxxz8VgLiQDYcpERLWXB_ESnGaQXYeFHRjSABcAghLb4MrZ8uvinsCod1xzXByNa/s320/weigh+urself.jpg" width="320" /></a></div> According to a Medicinenet.com article, "Weight Cycling...Facts About "Yo-Yo" Dieting," "Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle)." "Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity." "Some studies suggest that weight cycling may increase the risk for certain health problems. These include high blood pressure, high cholesterol, and gallbladder disease." Here are 20 Fat Loss Tips to help you prevent <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">yo-yo weight loss and regain:</a> 1. Make a commitment to a lifetime of fitness. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way. 2. Be willing to change your eating habits! Since you must eat to survive, get ready to change. Get rid of the fad diets. Start planning your own meals using a mix of carbohydrates, fats and proteins. 3. You MUST change your body's composition! You must increase muscle mass to become a “fat-burning machine.” You don't need to be a body builder but you need to replace the fat (to an acceptable body fat percentage) on your body with muscle mass. 4. You must do more than cardio exercise to change your body's composition. "Cardio only" will not lean out your body. Too much cardio will waste away your muscle mass. 5. Make a commitment to full-body strength training. Among other things, it builds muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density. And, you’ll look great! 6. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products (while continuing to exercise), you will burn belly fat and lose weight. 7. Walk as much as possible (i.e., stay active during the day), exercise 4-5 days a week, stay with your meal plan at least 90% of the time and you will burn fat and lose weight. 8. If you don't <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">replace bad foods</a> (like sugary foods) with good foods like fresh fruits, you will probably continue to eat massive amounts of sugary foods. Try the replacement method--it works. 9. If you don't REALLY COMMIT to improve your quality of life with exercise, healthy nutrition, active lifestyle, etc., you probably won't change your bad habits for very long. 10. If you continue to try every new fad diet that hits the market (to get quick weight loss), you will continue to see your weight yo-yo and your health worsen. Make the commitment to fat loss with regular weight training and cardio exercise. In time, this will burn fat, give you a lean body and good health! There are many lies about fat loss and weight loss out there! Why? Because businesses are trying to make money off of you and they'll lie to you to get it. You have to make a choice to believe or not believe those lies. The Federal Trade Commission identified these lies: 11. "LOSE WEIGHT WITHOUT DIET OR EXERCISE!" This is idiotic! Achieving lasting fat loss and weight loss takes work. Take a pass on any product that promises miraculous results without the effort. 12. "LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!" You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight. 13. "BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!" Doctors, dieticians, and other experts agree that there is no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is portion control. Eat less and better when you do eat. 14. "LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!" Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes like regular exercise and good meal plans. Don’t trust any product that promises once-and-for-all results without ongoing maintenance. 15. "LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!" Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires smart food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening sweets and snacks. Doctors, dieticians, and fitness experts agree that the best way to burn fat and lose weight is to eat higher quality calories, exercise regularly and increase your daily activity. Don't look for shortcuts! Work hard and smart! <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">Boost Your Metabolism</a> to Burn More Calories and Fat If you want permanent fat loss and weight loss, continually boosting your metabolism will help you burn more calories and fat. Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself). You will use this rate, your activity and goals to determine how many calories you need each day. Although you don't need to strictly count calories, you do need a good idea of how many calories your body needs every day. 16. Do not skip meals. Eating every 3-4 hours keeps your metabolism and energy humming during the day. Starving yourself or severely cutting your calories will only slow your metabolism and cause you to store fat (your body's survival mechanism). Eating only 1,000 calories a day for too long will damage your metabolism. If you don't have a meal plan yet, here are some things you can start doing today to improve your eating habits: --Drink only water or unsweetened drinks for beverages --Severely limit candy, cookies, pastries, junk food and processed foods --Eat at least one fruit or vegetable with every meal --Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey --Eat small meals, every 3-4 hours --Start writing down what and why you eat to hold yourself accountable 17. Regular exercise (cardio 2-3 days a week/weight training 3 days a week). Building muscle mass will speed up your metabolism because your body has to work harder to maintain muscle. The more intense the exercise, the more calories you will burn during and after your workout. So, high intensity interval cardio and circuit weight training will give you more fat burn and calorie burn. Breaking up your workouts also works well to speed up metabolism (i.e., two 20 minute workouts instead of one 40 minute workout). 18. Eat protein with every meal. Your body has to work harder to digest protein. This burns more calories and also helps you eat less during the day. Protein is also critical to repair and build muscle after a tough strength workout. 19. Eat good carbs like fresh fruits and veggies. Again, your body has to work harder to digest these foods and you feel fuller for a longer period of time. Eating fresh fruits can help you cut out the excess sugar in your diet in the form of high-fructose corn syrup (HFCS). Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston. 20. Get enough sleep and stay away from long-term stress. These two imposters will wreck your metabolism and health! Are you afraid to set goals for fear of not reaching those goals? Since you need to take action, set a temporary goal of "just getting started exercising." You can set an appointment with a trainer to help figure out the rest. Do these type things on a consistent basis and you will get the fat loss and weight loss you want--without yo-yo weight loss and regain! If you need Motivation and Accurate Information to make your best body....... Be sure and download your <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a>, which shows you how to totally remake your body a healthy and lean fat-burning machine! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

20 Tips to Prevent Yo-Yo Weight Loss and Regain

Stop your yo-yo weight loss and regain (weight cycling) habit and start transforming your body. Going in circles is hard on your mind and bo...

How to Burn Fat, Speed Metabolism for 48 hours After Workout

Burn more fat and calories for up to 48 hours after your workout by doing high intensity workouts. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilUYNdH9qubobTCqXQ_akD5l1FLGHaxZRHAi9OBXRJByYYgjrIF_LN08OGS-9gchKjVK0_TYIoj4KdtC-tBbCXHdia0Wgm8Db8vg2VPb5va_1pawTcEDCpLZmLpyKS_Q4N6RH9nTlrAi6M/s1600/barbell+step+up.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilUYNdH9qubobTCqXQ_akD5l1FLGHaxZRHAi9OBXRJByYYgjrIF_LN08OGS-9gchKjVK0_TYIoj4KdtC-tBbCXHdia0Wgm8Db8vg2VPb5va_1pawTcEDCpLZmLpyKS_Q4N6RH9nTlrAi6M/s320/barbell+step+up.jpg" width="214" /></a></div> Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout! For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed. <a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">Short bursts</a> are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn. Here are 3 high intensity workout tips to burn more fat and calories: 1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine. These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout. One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength. According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky! So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise. Doing some of these exercises with your eyes closed will improve <a href="http://sportsfitnesshut.blogspot.com/2008/01/dynamic-balance-and-proprioception.html">limb position sense (proprioception),</a> balance and will help you burn more fat and calories! Balance training also improves your core strength. One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press. <a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">Free Report: How to Knock 20 Years Off Your Body</a>. You will learn the top ways to naturally increase your testosterone levels. 2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity. An example would be a grouping of walking lunges, side lunges and transverse lunges. Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity. 3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results. Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises. Add intensity, challenge yourself more and watch the fat melt away! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

How to Burn Fat, Speed Metabolism for 48 hours After Workout

Burn more fat and calories for up to 48 hours after your workout by doing high intensity workouts. Doing this type of exercise will burn mor...

Stubborn Fat: Does it affect you? Part Three

By David Grisaffi, CHEK Corrective Exercise Kinesiologist Golf Biomechanic Certified Nutrition and Lifestyle Coach <a href="http://healthhut.davidfit.hop.clickbank.net" target="_blank">www.FlattenYourAbs.net</a> As you know from reading parts <a href="http://myfitnesshut.blogspot.com/2012/03/stubboorn-fat-does-it-affect-you-part.html#.T3htAdm3NF8">one</a> and <a href="http://myfitnesshut.blogspot.com/2012/03/stubborn-fat-does-it-affect-you-part.html#.T3hsjNm3NF8">two</a> of this series, your hormones can be a liability when it comes to getting rid of stubborn body fat. For example, the hormone estrogen has a unique relationship with the fat cell. Fat cells can release signals that enable your body to synthesize estrogen and to regulate the reproductive cycle. In turn, estrogen has an effect upon fat cells. An influx of extra estrogen into the body from food sources can cause fat cells to grow and become stubborn. A similar situation occurs during pregnancy and in mothers who are breast-feeding, as this causes the fat cells in the body to swell so that they are able to absorb and store more fuel. The estrogen is telling them that they need to stock up on extra fat, so the fat cells prepare to do so. This is why a lot of women gain weight when starting birth control pills or when entering menopause when levels of progesterone fall and estrogen becomes the dominant hormone. Most of the time, women have a more difficult time losing body fat than men. However, men are quickly catching up in this day and age due to the estrogenic foods being consumed in our modern Western society, rife with environmental pollution and refined foods. Ironically, one reason women have a harder time with fat loss than men, is because at any given time, women are more likely to be on a severely restricted diet in order to attain the coveted thinness that’s been established as a standard of beauty and attractiveness in our culture. Unfortunately, severe and prolonged dieting shuts down the metabolism, sending the body into starvation mode. The fat cells begin sending out even more fat storing enzymes and a significantly smaller amount of fat releasing enzymes. Because the fat cells are afraid of being starved to death and depleted of their stores, they will hold on to the fat they have to the best of their ability, causing the body to start burning lean muscle mass to get the amount of fuel it needs. Lean muscle mass, located in the skeletal muscles and the organ systems, is the metabolically active part of the body. This means that after the diet is over and your body is out of starvation mode, your metabolism will still not be functioning as well as before the diet, because you have lost some of your muscle mass, which was the engine driving your metabolism. In addition, the effects of restrictive dieting on your fat storing and releasing enzymes can be permanent. Though the levels will return to closer to a normal level after the diet, the fat releasing enzymes will almost always be at a little lower level than before the diet and the fat storing enzymes will almost always be at a slightly higher level. Even worse: The effects are cumulative. This means that after each successive bout of dieting, it will be harder and harder for you to lose fat and control your weight for the long term. It sounds hopeless, but it’s not, so don’t panic just yet! This doesn’t mean that you’re stuck with unwanted fat and excess weight for the rest of your life. It only means that you don’t have to diet anymore. Even if you “tortured yourself” with deprivation diets that left you hungry, anxious, and unhappy in the past, what we know about hormones, enzymes and fat cells can actually be great news. You can lose your unwanted fat through good old-fashioned nutrition, calorie-burning and metabolism-stimulating exercise and anti-estrogenic foods. What I am suggesting to you is not a magic bullet solution, and if you’ve been a long term chronic dieter, it might take a lot longer to lose the amount of fat you want to lose. But by putting an end to the quick-results, crash-diet approach and taking the weight loss gradually, you will not only avoid the feelings of deprivation that sabotage many diets, but also, the weight you lose will be three times more likely to stay off. To improve your results in losing stubborn fat and to reduce estrogenic effects on your body, there are a few steps you must take to ensure your success. Your success will be dependent on your understanding of how to detoxify your liver, eat foods that aid reducing estrogen and exercise. On this stubborn fat reduction plan, you are going to consume as many anti-estrogenic foods as possible and eliminate as many estrogenic foods as possible. In addition to stimulating greater fat loss, this type of eating will also aid in the detoxification of your liver. Without cleaning out the liver and reducing the chemical build up, your liver becomes overburdened and your fat loss can hit the wall. There are a few stages in stubborn fat removal, so here we go First and foremost you must eat unprocessed foods such as fruits, vegetables, legumes, nuts and seeds and occasional wild salmon. This starts the detoxification of the liver as you eliminate all processed foods, grains, farm fed livestock and chemically altered foods. Try to eat as much organic food as possible. The base of your anti-stubborn fat plan is to consume an enormous amount of cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts, as these vegetables are very anti-estrogenic. Include citrus fruits such as grapefruit, orange and pineapple as they have enzymes in cofactors that help your body against the radical damage and help your liver detoxify. Supplement your diet with omega-3 fatty acids from wild caught salmon and flaxseed. You can also take an omega-3 fatty acid supplements such as Carlson's oil available at mercola.com. Eating raw nuts and seeds, avocados, and olive oil also improves your body’s function. In addition, eating green leafy vegetables, whole oats and barley, legumes (no soy), and spices such as turmeric (cancer fighter), milk thistle (liver detoxer), dandelion root (natural diuretic) and ginger increases loss of stubborn fat by decreasing estrogen in your body There are many estrogen inhibitors that can help you decrease body fat quickly. According to Ori Hofmekler, author of The Warrior Diet, consuming these foods will greatly improve your ability to remove stubborn fat and decrease estrogenic effects. Hofmekler says there are additional estrogenic inhibitors such as chrysin (passion flower), Apigene (chamomile), Quercetin (onions, garlic) and all of these cofactors can work together to detoxify your liver and get the stubborn fat off. To simplify, systemize and organize this information, Hofmekler has developed an anti-estrogen, anti-stubborn fat program into three stages: Stage 1 Defense (Eat Anti-Estrogenic Foods) Eat Anti-Estrogenic Foods Estrogen inhibitors Cruciferous vegetables Passion flower Citrus fruits Chamomile flower Omega 3 oils Wild catch salmon Organic Dairy Stage 2 Defense (additional foods that promote anti-estrogenic hormones). Raw nuts and seeds Avocado Olives and Olive oil Rice Germ Oil Wheat Germ Oil Stage 3 Defense (Foods that as cofactors and promote liver detoxification) Green Vegetables Spices (turmeric, oregano, thyme, rosemary and sage) Fruits (citrus, berries, apples, pineapple Whole oats and barley Legumes (NO SOY) Herbs (dandelion root, ginger, alma berries, milk thistle) Three week plan: Outlined below is a very simple three week plan that will produce good initial results in just three weeks. After this initial three week phase, you can then to rotate the stages to get continued and even better. You can also alternate the stages by the day. After the first 3 weeks. To gain more information on to set up a plan on a day to day bases just e mail me at As this part is out of the scope of this article. Stage 1 for a week Detox liver Stage 2 for a week High Fat for fuel change over Stage 3 for a week Food reintroduction In addition to eating the proper anti-estrogenic foods to remove stubborn fat, it goes without saying that a very important part of any program is exercise. Diet alone is not enough. Regular exercise is not only beneficial for fat loss, but also for your overall health. Exercise lowers body fat, blood sugar, blood pressure and cholesterol. You need to set some goals and plan to exercise on a continuous basis. If you attempt to lose weight without exercise, you should expect only temporary success and expect to succumb to the rebound effect. This simply means that sooner or later, you will eventually gain back the fat and the harder it will be to remove the next time around. Instead of using the diet-only approach, emphasize the diet and exercise combination and focus on increasing your daily activity level overall (refer to my article titled, “movement sufficiency, not calorie deficiency” for more information on exercising more rather than just eating less, and here are a few quick and practical suggestions: Walk to the store instead of driving, go for a bike ride, walk upstairs in office buildings rather than using the elevator, and park your car at the end of the parking lot instead of looking for the front row spot. Take short walk during daily breaks or after you get home. Mow your lawn with a push mower, vacuum your carpets every other day, tidy up you backyard, basement or garage, iron your clothes, wash your windows, and play with your kids. These activities are usually not looked at as “exercise” or “workouts,” but all the activity adds up at the end of the day and it can work wonders as it accumulates over the long haul. Naturally, of course, you should also have a more structured and formal exercise program to achieve maximum reductions in body fat. Even mowing your lawn has health benefits and burns some calories, but for really making inroads into those stubborn fat stores, more intense and focused exercise is a must. A great type of routine for stubborn fat loss goals is a circuit training program. This style of training not only raises your metabolism, improves your cardiovascular ability, and increases strength, it is also time efficient. Put together a routine that uses large body parts such as legs, chest, back and shoulders into groups and perform all of the exercises nonstop. You can also mix cardio interval training into your circuit workouts or in addition to your circuit workouts to increase the fat burning effect. Here is an example of an effective and time efficient circuit program that can easily be performed at home with nothing but dumbbells and a swiss ball. A1 - Swiss ball Squats (ball up against the wall) A2 - Dumbbell Cleans A3 - Dumbbell Flys on a Swiss Ball A4 - Lunge A5 - Dumbbell 3 Matrix (side laterals, bent laterals, front laterals) A6 - Dumbbell Row Do each exercise with perfect form for 6-8 reps and then get on your cardio equipment and go hard for 1-2 minutes. Rest about 90 seconds between before repeating the circuit 2-3 more times, as your schedule and fitness level dictate. You can easily take one or two ideas out of this series, put them to work and immediately begin to see improvements in stubborn fat reduction. However, the real “secret,” if there is one, is putting all the pieces together into a comprehensive healthy lifestyle overall. The lifestyle below suggestions may seem basic and general, but when combined with what you’ve learned in this article series, they will have a profound impact on your outcome. Don’t diet – Eat reasonably but do not starve or deprive yourself; avoid yo-yo dieting Avoid empty calories and processed refined foods like sodas and sweets Eat many smaller meals – eat light at every meal to keep blood sugar steady and metabolism stoked Eat healthy fat- Eat omega 3 fatty acids such as those found in salmon to promote proper hormone function and balance Eat a LOT of vegetables, focusing on the cruciferous variety, Drink lots of water - What can you say other than, “without it, you will die!” Drink a 1⁄2 and ounce for very pound you weigh Get sufficient quality and quantity of sleep Keep stress to minimum Avoid excessive and chronic use of stimulants Exercise – Just a little increase in daily activities will go a long way towards improving your health; add circuits and intervals to knock off the most stubborn fat. Have a little fun – find an exercise program you enjoy and do it Read the previous parts of this series! <a href="http://myfitnesshut.blogspot.com/2012/03/stubboorn-fat-does-it-affect-you-part.html#.T3htAdm3NF8">Part 1</a> <a href="http://myfitnesshut.blogspot.com/2012/03/stubborn-fat-does-it-affect-you-part.html#.T3hsjNm3NF8">Part 2</a> If you enjoyed the information in this article, you will also enjoy the David Grisaffi Walking Guide, which is a complete walking exercise plan that comes FREE with the Firm And Flatten Your Abs program at <a href="http://healthhut.davidfit.hop.clickbank.net" target="_blank">www.FlattenYourAbs.net</a>

Stubborn Fat: Does it affect you? Part Three

By David Grisaffi, CHEK Corrective Exercise Kinesiologist Golf Biomechanic Certified Nutrition and Lifestyle Coach www.FlattenYourAbs.net As...