Exercise, along with a healthy eating plan, is key to losing weight. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline.
The entire exercise program is designed so that you can tailor it to your own level of fitness. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, we offer exercise variations that make the program more challenging. The really good news is that with this 20-minute-a-day program, you will definitely see better results in far less time than you would in a typical hour of exercise.
Here’s an overview of the two main components of the South Beach Supercharged Fitness Program:
Interval Walking
* Designed to give your heart and lungs a great workout, which is vital for cardiovascular health
* Involves alternating periods of fast or very fast walking with periods of slower recovery walking
* Boosts metabolism so you burn more calories and fat, which translates to faster weight loss
* Results in increased fat and calorie burn even after you’re done exercising
Total Body Workout
* Designed to work several muscle groups simultaneously
* Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
* Promotes balance, stability, good posture, and coordination
* Tones your arms and legs and increases your flexibility
A word of caution: Talk with your doctor before you make a sudden change in your level of activity, especially if you are age 50 or older, have been inactive, have difficulty keeping your balance, have periods of dizziness, or have known heart problems.
source: http://www.southbeachdiet.com
Monday, 30 November 2009
I Sometimes Get Constipated When I Diet, What Should I Do?
This is quite common, check you are getting enough fibre and water (25-35g of fibre and eight glasses of water daily).
A lack of either or both can block you up. Add a fibre supplement to your daily regime, and a probiotic, to help achieve regularity.
Adding a supplement that includes a blend of active fibres and sodium choleate helps assist your digestion by improving the process of elimination of wastes from the body. It can also help curb your desire to snack.
A lack of either or both can block you up. Add a fibre supplement to your daily regime, and a probiotic, to help achieve regularity.
Adding a supplement that includes a blend of active fibres and sodium choleate helps assist your digestion by improving the process of elimination of wastes from the body. It can also help curb your desire to snack.
Friday, 27 November 2009
Healthy Snacks To Enjoy
Nowadays, we have so many options of eating a healthy snack. In fact, it is recommended to enjoy snacks twice a day to help banish hunger pangs and eliminate cravings for unhealthy foods.
Here are some of the snacks you'll enjoy:
* Spicy Nut Mix
* Celery with Herbed Cream Cheese & Walnuts
* Veggies With Cilantro Pesto Dip
* Green Apple & Peanut Butter Sandwich
Here are some of the snacks you'll enjoy:
* Spicy Nut Mix
* Celery with Herbed Cream Cheese & Walnuts
* Veggies With Cilantro Pesto Dip
* Green Apple & Peanut Butter Sandwich
Healthy Snacks To Enjoy
Eating the South Beach Diet way means enjoying snacks twice a day. This will help banish hunger pangs and eliminate cravings for unhealthy foods. Here are some of the snacks you'll enjoy:
* Spicy Nut Mix
* Celery with Herbed Cream Cheese & Walnuts
* Veggies With Cilantro Pesto Dip
* Green Apple & Peanut Butter Sandwich
* Spicy Nut Mix
* Celery with Herbed Cream Cheese & Walnuts
* Veggies With Cilantro Pesto Dip
* Green Apple & Peanut Butter Sandwich
Protein Bars
At one time, protein bars were designed exclusively for bodybuilders. Like protein drinks or shakes, they were full of calories, carbohydrates and, of course, protein--all the things a bodybuilder needs to get big, strong muscles.
These days, however, protein bars have gone mainstream. It's not unusual to see them tucked between diet bars and energy bars. And though some are still specifically designed for the needs of bodybuilders, there are a few that work as a great snack or meal replacement for anyone who's trying to lose a few pounds and get fit. Here's how to choose the right one:
Check the calories: The amount of calories you'll need in a bar depends on how you plan to use it. Will it be a midmorning snack, or will it replace your lunch? For a snack, look for a bar that's around 200 calories. But if you're eating the bar instead of a meal, you'll need 350 calories or more.
Check the nutrition panel: If you're eating the bar as a meal replacement, make sure it contains fiber, protein and at least some vitamins and minerals. Ideally, you'll be consuming the same nutrients you'd get from a healthy meal.
Check for specifics: If you're following a certain diet--such as a low-fat or low-carb diet--you'll want to ensure that the bar meets the specifics of your diet program. So if you're on a low-fat plan, for example, make sure the bar has fewer than five grams of fat.
Protein bars can be a convenient way to have an on-the-go snack, as long as you don't rely on them for every meal.
source: www.my-calorie-counter.com
These days, however, protein bars have gone mainstream. It's not unusual to see them tucked between diet bars and energy bars. And though some are still specifically designed for the needs of bodybuilders, there are a few that work as a great snack or meal replacement for anyone who's trying to lose a few pounds and get fit. Here's how to choose the right one:
Check the calories: The amount of calories you'll need in a bar depends on how you plan to use it. Will it be a midmorning snack, or will it replace your lunch? For a snack, look for a bar that's around 200 calories. But if you're eating the bar instead of a meal, you'll need 350 calories or more.
Check the nutrition panel: If you're eating the bar as a meal replacement, make sure it contains fiber, protein and at least some vitamins and minerals. Ideally, you'll be consuming the same nutrients you'd get from a healthy meal.
Check for specifics: If you're following a certain diet--such as a low-fat or low-carb diet--you'll want to ensure that the bar meets the specifics of your diet program. So if you're on a low-fat plan, for example, make sure the bar has fewer than five grams of fat.
Protein bars can be a convenient way to have an on-the-go snack, as long as you don't rely on them for every meal.
source: www.my-calorie-counter.com
Thursday, 26 November 2009
Beans and Other Legumes - The Natural Tummy Tightener
SUPERPOWERS: Building muscle, burning fat
SECRET WEAPONS: Fibre, protein, iron, folate
ENEMIES: Obesity, heart disease, colon cancer, high blood pressure
SIDEKICKS: Lentils, peas, chickenpeas, bean dips, hummus, edamame
HOW TO USE THEM:
* Unless the label reads "no salt added" always rinse canned beans to wash away the high-sodium solution they've been soaking in
* Add a handful to a salad to boost its protein.
* For an all-purpose snack, toss a (drained) can's worth with a little olive oil, salt, pepper, and your favorite spices (try paprika and cilantro), then toast them in the oven at 400F for 20 minutes.
SECRET WEAPONS: Fibre, protein, iron, folate
ENEMIES: Obesity, heart disease, colon cancer, high blood pressure
SIDEKICKS: Lentils, peas, chickenpeas, bean dips, hummus, edamame
HOW TO USE THEM:
* Unless the label reads "no salt added" always rinse canned beans to wash away the high-sodium solution they've been soaking in
* Add a handful to a salad to boost its protein.
* For an all-purpose snack, toss a (drained) can's worth with a little olive oil, salt, pepper, and your favorite spices (try paprika and cilantro), then toast them in the oven at 400F for 20 minutes.
Wednesday, 25 November 2009
Sweet Toooth
Certain sugar substitutes are your friends- with benefits: Natural sweeteners such as maple syrup ang honey provide disease-fighting antioxidants. Try swapping the white stuff in your favorite recipes with these healthier alternatives:
* If you're making Cake or frosting, instead of 1/4 cup sugar, USE 2 to 4 Tbsp maple syrup
* If you're making Coffee cake, instead of 1/8 cup sugar, USE 2 Tbsp honey
* If you're making Chocolate chip cookies, instead of 1/4 sugar, USE 2 Tbsp molasses
source: Women's Health Journal
* If you're making Cake or frosting, instead of 1/4 cup sugar, USE 2 to 4 Tbsp maple syrup
* If you're making Coffee cake, instead of 1/8 cup sugar, USE 2 Tbsp honey
* If you're making Chocolate chip cookies, instead of 1/4 sugar, USE 2 Tbsp molasses
source: Women's Health Journal
Tuesday, 24 November 2009
I’m 50 And Worried About Osteoporosis, Does Everyone Get It?
Although it is mainly post-menopausal women who are at risk due to declining levels of estrogen, men are also at risk.
Osteoporosis usually affects the whole skeleton but most commonly causes breaks (fractures) to bones in the wrist, hip and spine.
Preventative measures include consuming calcium-rich foods such as milk, cheese, sardines, tofu, and leafy green vegetables, regular weight-bearing exercises, reducing alcohol to a minimum, quitting smoking, avoiding carbonated drinks, choosing a healthy balanced diet and topping up with an appropriate “bone health” supplement.
Osteoporosis usually affects the whole skeleton but most commonly causes breaks (fractures) to bones in the wrist, hip and spine.
Preventative measures include consuming calcium-rich foods such as milk, cheese, sardines, tofu, and leafy green vegetables, regular weight-bearing exercises, reducing alcohol to a minimum, quitting smoking, avoiding carbonated drinks, choosing a healthy balanced diet and topping up with an appropriate “bone health” supplement.
Monday, 23 November 2009
Are You Trying To Get At Least 25 Grams Of Fibre A Day?
I'm sure you've heard all the benefits of improving heart and digestive health, but did you know fibre can help you lose fat as well?
Fibre has the ability to expand up to 10 times its weight and size in the stomach. Thus, they make you feel full and satisfied for a longer period. And fibre helps not only by satisfying your appetite, but also by slowing down calorie absorption and keeping energy levels up.
Here are some really easy was to get more fibre into your diet ....
- Whole grain oatmeal's are great sources of fiber and complex
carbohydrates. If you haven't had steel cut oats yet, try adding
this to your oatmeal for even more fibre.
- Chili (vegetarian or turkey or lean beef), baked beans, and lentil
soup are excellent sources of fibre.
- Incorporate dried beans, such as kidney beans, into main dishes,
as well as soups and salads.
- Use brown rice, basmati rice or millet instead of white rice.
- Add vegetables to burgers, meatloaf, etc.
- Try adding a little dry oatmeal or wheat germ to your protein shakes. It sounds strange, but it
actually adds a good texture and tastes just as good.
I hope these tips were helpful.
Fibre has the ability to expand up to 10 times its weight and size in the stomach. Thus, they make you feel full and satisfied for a longer period. And fibre helps not only by satisfying your appetite, but also by slowing down calorie absorption and keeping energy levels up.
Here are some really easy was to get more fibre into your diet ....
- Whole grain oatmeal's are great sources of fiber and complex
carbohydrates. If you haven't had steel cut oats yet, try adding
this to your oatmeal for even more fibre.
- Chili (vegetarian or turkey or lean beef), baked beans, and lentil
soup are excellent sources of fibre.
- Incorporate dried beans, such as kidney beans, into main dishes,
as well as soups and salads.
- Use brown rice, basmati rice or millet instead of white rice.
- Add vegetables to burgers, meatloaf, etc.
- Try adding a little dry oatmeal or wheat germ to your protein shakes. It sounds strange, but it
actually adds a good texture and tastes just as good.
I hope these tips were helpful.
Friday, 20 November 2009
Burning Calories With Everyday Activities
If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.
"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra pound of weight loss," he says.
Burning Calories: The "NEAT" Way
McCall says that these extra 300 calories per day can come from what is called non-exercise activity thermogenesis, or NEAT, which accounts for the energy that you expend when you are not sleeping, eating, or doing structured physical activities like jogging or sports.
"NEAT" activities include things like walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Even fidgeting is considered a "NEAT" activity that can turn up your calorie-burning engine.
These activities help you burn calories by increasing your metabolic rate. This is why agricultural and manual workers tend to have higher metabolic rates than people who live more leisurely lifestyles. In fact, the calories burned through NEAT can differ by as much as 2,000 calories per day between two people who are similar in size.
Burning Calories: Totaling the Burn
"NEAT" calories can really add up — and fast.
According to Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas, in 30 minutes a person who weighs 150 pounds can burn the following number of calories:
Raking leaves = 147 calories
Gardening or weeding = 153 calories
Moving (packing and unpacking) = 191 calories
Vacuuming = 119 calories
Cleaning the house = 102 calories
Playing with the kids (moderate activity level) = 136 calories
Mowing the lawn = 205 calories
Strolling = 103 calories
Sitting and watching TV = 40 calories
Biking to work (on a flat surface) = 220 calories
Burning Calories: A Little More Every Day
If you are trying to increase the number of calories you burn, make an effort to do more "spontaneous physical activities" throughout your day. The best way to do this is to reduce the time you spend sitting, while adding calorie-burning activities to your daily routine.
McCall says that the following can increase your level of calorie-burning throughout the day:
Walk down the hall to see a colleague rather than making a phone call or sending an e-mail.
Take the stairs instead of an elevator or escalator.
Clean your house instead of using a cleaning service.
Take your dog out for more frequent walks.
Ride your bike or walk to work rather than driving.
You can also consider wearing a pedometer to track the number of steps you take throughout the day. Once you have an idea of how many steps you take on average, set increasingly higher goals for yourself and find ways to take a few extra steps each day. Before you know it, you'll find yourself running up stairs, volunteering to sweep the porch, and finding reasons to walk to the store. The more you move, the more you'll want to move!
source: http://www.everydayhealth.com
"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra pound of weight loss," he says.
Burning Calories: The "NEAT" Way
McCall says that these extra 300 calories per day can come from what is called non-exercise activity thermogenesis, or NEAT, which accounts for the energy that you expend when you are not sleeping, eating, or doing structured physical activities like jogging or sports.
"NEAT" activities include things like walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Even fidgeting is considered a "NEAT" activity that can turn up your calorie-burning engine.
These activities help you burn calories by increasing your metabolic rate. This is why agricultural and manual workers tend to have higher metabolic rates than people who live more leisurely lifestyles. In fact, the calories burned through NEAT can differ by as much as 2,000 calories per day between two people who are similar in size.
Burning Calories: Totaling the Burn
"NEAT" calories can really add up — and fast.
According to Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas, in 30 minutes a person who weighs 150 pounds can burn the following number of calories:
Raking leaves = 147 calories
Gardening or weeding = 153 calories
Moving (packing and unpacking) = 191 calories
Vacuuming = 119 calories
Cleaning the house = 102 calories
Playing with the kids (moderate activity level) = 136 calories
Mowing the lawn = 205 calories
Strolling = 103 calories
Sitting and watching TV = 40 calories
Biking to work (on a flat surface) = 220 calories
Burning Calories: A Little More Every Day
If you are trying to increase the number of calories you burn, make an effort to do more "spontaneous physical activities" throughout your day. The best way to do this is to reduce the time you spend sitting, while adding calorie-burning activities to your daily routine.
McCall says that the following can increase your level of calorie-burning throughout the day:
Walk down the hall to see a colleague rather than making a phone call or sending an e-mail.
Take the stairs instead of an elevator or escalator.
Clean your house instead of using a cleaning service.
Take your dog out for more frequent walks.
Ride your bike or walk to work rather than driving.
You can also consider wearing a pedometer to track the number of steps you take throughout the day. Once you have an idea of how many steps you take on average, set increasingly higher goals for yourself and find ways to take a few extra steps each day. Before you know it, you'll find yourself running up stairs, volunteering to sweep the porch, and finding reasons to walk to the store. The more you move, the more you'll want to move!
source: http://www.everydayhealth.com
Thursday, 19 November 2009
Chocolate Fixes
Who says health food has to be boring? Study after study proves that chocolate-sweet, rich and
delicious- is good for more than curing a broken heart.
The secret behind its powerful punch is cacao, also the source of the sweet’s distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff. Enter milk, sugar, and butter – good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form). As long as the content is high, you can reap the benefits from eating inly small amounts. (Because of its high fat and sugar content, limit yourself to 7 ounces, or about four dark chocolate bars, a week).
delicious- is good for more than curing a broken heart.
The secret behind its powerful punch is cacao, also the source of the sweet’s distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff. Enter milk, sugar, and butter – good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form). As long as the content is high, you can reap the benefits from eating inly small amounts. (Because of its high fat and sugar content, limit yourself to 7 ounces, or about four dark chocolate bars, a week).
Wednesday, 18 November 2009
Can Energy Drinks Really Boost My Energy?
from Katherine Zeratsky, R.D., L.D.
Energy drinks may give you a temporary energy boost. However, this "boost" — which may last as long as a few hours — typically results from the large amount of sugar and caffeine these drinks contain. (Sugar-free versions of many energy drinks still contain large amounts of caffeine.)
Although the various sugars used to sweeten energy drinks can briefly increase energy, consuming large quantities of sugar is likely to cause weight gain. Caffeine is a stimulant, which also can temporarily perk you up. But too much caffeine can cause adverse side effects, such as nervousness, irritability, increased blood pressure and insomnia. Caffeine can also make your heart beat faster and trigger abnormal heart rhythms, which is especially dangerous if you have any type of heart disease.
If you're consuming energy drinks because you're frequently tired or run-down, consider a better — and healthier — way to boost your energy. Get adequate sleep, exercise regularly and eat a healthy diet. These strategies not only will increase your energy in the short run, but also will help you maintain your overall physical and mental fitness in the long run.
source: http://www.mayoclinic.com/health/energy-drinks/AN01303
Energy drinks may give you a temporary energy boost. However, this "boost" — which may last as long as a few hours — typically results from the large amount of sugar and caffeine these drinks contain. (Sugar-free versions of many energy drinks still contain large amounts of caffeine.)
Although the various sugars used to sweeten energy drinks can briefly increase energy, consuming large quantities of sugar is likely to cause weight gain. Caffeine is a stimulant, which also can temporarily perk you up. But too much caffeine can cause adverse side effects, such as nervousness, irritability, increased blood pressure and insomnia. Caffeine can also make your heart beat faster and trigger abnormal heart rhythms, which is especially dangerous if you have any type of heart disease.
If you're consuming energy drinks because you're frequently tired or run-down, consider a better — and healthier — way to boost your energy. Get adequate sleep, exercise regularly and eat a healthy diet. These strategies not only will increase your energy in the short run, but also will help you maintain your overall physical and mental fitness in the long run.
source: http://www.mayoclinic.com/health/energy-drinks/AN01303
Tuesday, 17 November 2009
The 7 Rules For Gaining Fat Fast
By Dax Moy
So, you’ve decided to give up.
You’re fed up of all the diets that have promised you great results yet left you hungry, tired, irritable and weak.
You’re fed up of all the ‘wonder workouts’ that have promised you amazing strength, fitness and flexibility ‘in just minutes a day’ but that have left you feeling tired, sore, stiff and, truth be told, no firmer or less flabby than you were before.
But most of all, you’re fed up of all those fitness ‘experts’ out there who tell you how easy it is, how little time it takes and how amazing you’re going to look if you follow THEIR program (ONLY theirs, mind you, no-one else’s will even come near to what they’re offering).
So you’re quitting.
You’re giving up the diet and exercise ‘thing’ and have decided that you’ll just go with the flow and see what happens to your body when the experts aren’t poking their noses into your business and ramming their idea of healthy down your throat.
What a great idea!
No more ‘eat this’ or ‘don’t eat that’, no more ‘don’t forget your cardio’ or ‘weights is better’.
In fact, no more interference of any kind from the countless do-gooders who seem to think that it’s ok for them to advise, nag and bully you into following all kinds of fat loss and fitness advice… as long as it’s theirs.
Good on you!
But before you take the quitters route that most people take, doesn’t it make sense to quit in the right way?
Sure it does!
There’s a science to quitting too y’know and I’m just the person to share it with you : )
So here’s the deal. If you want to quit and quit fast, if you want to pack on pound after pound of soft, warm, figure-blurring bodyfat then you’ve got to have a strategy.
You’ve got to have a plan.
MY plan is easy, straightforward and six-year-old-simple to follow and consists of just seven rules that, if you follow them, will guarantee you the maximum fat gain in the shortest time frame.
It consists of just 7 rules
Rule one: Only eat processed foods
If you’re truly serious about packing on some serious fat-pounds, you’ll follow this rule faithfully.
Without a doubt, processed foods are the No.1 friend to fat due to their denatured, sugar-loaded and mostly synthetic nature.
With most of the vitamins and minerals removed from processed foods, the highly calorific and mostly indigestible remain, creating a massive storehouse of both calories and toxins for you to bury deep within your already overloaded fatty tissues.
Better still, the toxic nature of most processed foods mean that you’ll gain not only fat but a whole lot of subcutaneous water too as your body tries to ‘dilute’ the impact of all the extra toxins you’re holding onto, meaning that you’ll put on extra scale weight and look soft and squidgy into the bargain.
Great stuff!
Rule two: Cram in as many starchy carbs as you can
Starchy carbs eaten in isolation or, better yet, with sugary carbs are an absolutely fantastic way to accelerate the battle of the bulge and gain both fat and body weight at a more rapid pace.
Eating carbohydrates in isolation allows your hormones to engage in a free-running form of guerrilla warfare where insulin levels raise through the roof and, in doing so, command your body to store fat.
A word of warning though; whatever you do, don’t mix your starches with fats or proteins. This reduces both the amount and the effect of all that lovely insulin and will definitely scupper your chances at serious fat gain.
Rule Three: Get to bed as late as you can
If rapid fat gain is your greatest desire, then make sure that you get to bed as late as you possibly can, with the ideal scenario being that you stay up so late every night that you fall asleep on the sofa.
Doing This will ensure a steady supply of the stress hormone cortisol into your bloodstream to help you break down all that energy-consuming lean muscle tissue that’s slowing down your fat gain.
Just don’t ruin the effect by getting to bed by 10:30 or you’ll find that the cortisol levels drop far too low to cannibalise your muscle and you may even find that you lose all your precious fat!
Rule four: Steer clear of water
Drink too much water and you’ll not only do away with your body’s false food cravings (meaning that you won’t eat unnecessarily), but you’ll also create a freer flowing route for the digestion of the foods you’ve eaten.
Obviously, this is a bad thing as it means you won’t keep undigested foods in your stomach long enough for them to go putrid and add to the overall toxic load on your system.
Remember, anything that speeds up your metabolism is bad!
Instead, use coffee, tea and soda to ‘mix up’ your metabolism and increase toxicity.
Rule five: Don’t forget the alcohol!
Alcohol is just about as pure a sugar source as you can get and is absolutely jam-packed with calories that contribute nothing to the function of your body.
Better still, alcohol adds to your toxic load meaning that you’ll hold a large amount of water too!
Rule Six: Use the microwave for all of your cooking
Microwave’s are great!
During the heating process they vibrate the molecules of your food so fast that they actually change their structure, meaning that when you eat nuked food, your body has no idea about how to cope with them, let alone extract nutrition from them.
This is fantastic for your fat gain quest because you’ll be adding to your toxic load AND creating a surplus of non-nutritional calories, meaning that you’ll get hungry again very soon after eating and have another opportunity to stock up on calories.
Rule Seven: Avoid all unnecessary movement
There’s no getting away from it, movement of any kind costs you valuable calorie-energy and robs you of the vital fat building stores that’ll be necessary for your quest.
Stay as still as you can to conserve as much energy as possible and commit to using as many labour-saving devices as you can find. Things like remote controls, stair lifts, escalators etc all serve a valuable role in the creation of your fat stores, so use them.
If you are forced to move, then whatever you do, don’t engage in any form of activity that might lead to an increase in strength or muscle mass as this’ll speed up your metabolism and rob you of calories. Instead, engage in steady-state, slow aerobic activities as these are energy efficient and have the added benefit of increasing cortisol and, in doing so, breaking down that calorie-robbing muscle tissue.
So that’s it!
Your seven rules that, if followed, will absolutely guarantee that you pack on fat faster than you’d ever believe possible and allow you to thumb your nose and poke your tongue out at every personal trainer or diet guru who ever promised you a rapid result from following their plans.
Follow just one or two of them for even a short time and you’ll see a rapid softening of the waistline and an appreciable gain in scale-weight. Follow them all and you’ll gain so much weight that you’ll be stunned by the reflection staring back at you within a month.
So, you’ve decided to give up.
You’re fed up of all the diets that have promised you great results yet left you hungry, tired, irritable and weak.
You’re fed up of all the ‘wonder workouts’ that have promised you amazing strength, fitness and flexibility ‘in just minutes a day’ but that have left you feeling tired, sore, stiff and, truth be told, no firmer or less flabby than you were before.
But most of all, you’re fed up of all those fitness ‘experts’ out there who tell you how easy it is, how little time it takes and how amazing you’re going to look if you follow THEIR program (ONLY theirs, mind you, no-one else’s will even come near to what they’re offering).
So you’re quitting.
You’re giving up the diet and exercise ‘thing’ and have decided that you’ll just go with the flow and see what happens to your body when the experts aren’t poking their noses into your business and ramming their idea of healthy down your throat.
What a great idea!
No more ‘eat this’ or ‘don’t eat that’, no more ‘don’t forget your cardio’ or ‘weights is better’.
In fact, no more interference of any kind from the countless do-gooders who seem to think that it’s ok for them to advise, nag and bully you into following all kinds of fat loss and fitness advice… as long as it’s theirs.
Good on you!
But before you take the quitters route that most people take, doesn’t it make sense to quit in the right way?
Sure it does!
There’s a science to quitting too y’know and I’m just the person to share it with you : )
So here’s the deal. If you want to quit and quit fast, if you want to pack on pound after pound of soft, warm, figure-blurring bodyfat then you’ve got to have a strategy.
You’ve got to have a plan.
MY plan is easy, straightforward and six-year-old-simple to follow and consists of just seven rules that, if you follow them, will guarantee you the maximum fat gain in the shortest time frame.
It consists of just 7 rules
Rule one: Only eat processed foods
If you’re truly serious about packing on some serious fat-pounds, you’ll follow this rule faithfully.
Without a doubt, processed foods are the No.1 friend to fat due to their denatured, sugar-loaded and mostly synthetic nature.
With most of the vitamins and minerals removed from processed foods, the highly calorific and mostly indigestible remain, creating a massive storehouse of both calories and toxins for you to bury deep within your already overloaded fatty tissues.
Better still, the toxic nature of most processed foods mean that you’ll gain not only fat but a whole lot of subcutaneous water too as your body tries to ‘dilute’ the impact of all the extra toxins you’re holding onto, meaning that you’ll put on extra scale weight and look soft and squidgy into the bargain.
Great stuff!
Rule two: Cram in as many starchy carbs as you can
Starchy carbs eaten in isolation or, better yet, with sugary carbs are an absolutely fantastic way to accelerate the battle of the bulge and gain both fat and body weight at a more rapid pace.
Eating carbohydrates in isolation allows your hormones to engage in a free-running form of guerrilla warfare where insulin levels raise through the roof and, in doing so, command your body to store fat.
A word of warning though; whatever you do, don’t mix your starches with fats or proteins. This reduces both the amount and the effect of all that lovely insulin and will definitely scupper your chances at serious fat gain.
Rule Three: Get to bed as late as you can
If rapid fat gain is your greatest desire, then make sure that you get to bed as late as you possibly can, with the ideal scenario being that you stay up so late every night that you fall asleep on the sofa.
Doing This will ensure a steady supply of the stress hormone cortisol into your bloodstream to help you break down all that energy-consuming lean muscle tissue that’s slowing down your fat gain.
Just don’t ruin the effect by getting to bed by 10:30 or you’ll find that the cortisol levels drop far too low to cannibalise your muscle and you may even find that you lose all your precious fat!
Rule four: Steer clear of water
Drink too much water and you’ll not only do away with your body’s false food cravings (meaning that you won’t eat unnecessarily), but you’ll also create a freer flowing route for the digestion of the foods you’ve eaten.
Obviously, this is a bad thing as it means you won’t keep undigested foods in your stomach long enough for them to go putrid and add to the overall toxic load on your system.
Remember, anything that speeds up your metabolism is bad!
Instead, use coffee, tea and soda to ‘mix up’ your metabolism and increase toxicity.
Rule five: Don’t forget the alcohol!
Alcohol is just about as pure a sugar source as you can get and is absolutely jam-packed with calories that contribute nothing to the function of your body.
Better still, alcohol adds to your toxic load meaning that you’ll hold a large amount of water too!
Rule Six: Use the microwave for all of your cooking
Microwave’s are great!
During the heating process they vibrate the molecules of your food so fast that they actually change their structure, meaning that when you eat nuked food, your body has no idea about how to cope with them, let alone extract nutrition from them.
This is fantastic for your fat gain quest because you’ll be adding to your toxic load AND creating a surplus of non-nutritional calories, meaning that you’ll get hungry again very soon after eating and have another opportunity to stock up on calories.
Rule Seven: Avoid all unnecessary movement
There’s no getting away from it, movement of any kind costs you valuable calorie-energy and robs you of the vital fat building stores that’ll be necessary for your quest.
Stay as still as you can to conserve as much energy as possible and commit to using as many labour-saving devices as you can find. Things like remote controls, stair lifts, escalators etc all serve a valuable role in the creation of your fat stores, so use them.
If you are forced to move, then whatever you do, don’t engage in any form of activity that might lead to an increase in strength or muscle mass as this’ll speed up your metabolism and rob you of calories. Instead, engage in steady-state, slow aerobic activities as these are energy efficient and have the added benefit of increasing cortisol and, in doing so, breaking down that calorie-robbing muscle tissue.
So that’s it!
Your seven rules that, if followed, will absolutely guarantee that you pack on fat faster than you’d ever believe possible and allow you to thumb your nose and poke your tongue out at every personal trainer or diet guru who ever promised you a rapid result from following their plans.
Follow just one or two of them for even a short time and you’ll see a rapid softening of the waistline and an appreciable gain in scale-weight. Follow them all and you’ll gain so much weight that you’ll be stunned by the reflection staring back at you within a month.
Monday, 16 November 2009
Why Do I Feel So Bloated After I’ve Eaten A Main Meal?
There could be many reasons: being stressed, upset or tired affects the release of gastric juices; the meal was too big, too rich, too acidic, or contained a food you are sensitive to, such as wheat or dairy.
Slow down and chew every mouthful thoroughly, eat smaller meals, and if you suspect you may be intolerant to a food, eliminate it for five days, then reintroduce it and gauge your reaction. If the bloating worries you, seek the advice of your GP.
Slow down and chew every mouthful thoroughly, eat smaller meals, and if you suspect you may be intolerant to a food, eliminate it for five days, then reintroduce it and gauge your reaction. If the bloating worries you, seek the advice of your GP.
How to Enjoy Dessert
We’ve always said you can enjoy dessert on the South Beach Diet. Whether you’re dining out or eating at home, having a guilt-free dessert is a great way to finish a meal, as long as you do so in moderation. Here’s how:
Have Your Cake and Eat It Too
Whether you’re on Phase 1, Phase 2, or Phase 3, you can enjoy dessert. While some low-fat or nonfat plain yogurt and a few nuts or a piece of reduced-fat cheese on Phase 1) or fresh melon or berries (on Phase 2) are certainly among the healthiest options, sometimes only the most decadent confection will do. If that’s the case, simply employ the South Beach Diet Three-Bite
Rule:
Order the chocolate mousse cake (or whatever dessert is tantalizing you) — along with enough forks for your tablemates.
Now, have just three bites of that delicious cake. Eat them as slowly as possible, savoring each bite. Then pass the plate to your fellow diners or, if no one is interested, hand the remainder off to the nearest busboy.
Are you really craving some ice cream with your fruit? Ask for the fruit and ice cream on separate plates, transfer three teaspoons of ice cream to the plate of fruit, and pass off the rest of ice cream to your companions.
You’ll soon see that enjoying just three bites of a decadent dessert can be as pleasurable as eating the whole thing and that your sweet tooth is very satisfied with just a small portion.
source: http://www.southbeachdiet.com
Have Your Cake and Eat It Too
Whether you’re on Phase 1, Phase 2, or Phase 3, you can enjoy dessert. While some low-fat or nonfat plain yogurt and a few nuts or a piece of reduced-fat cheese on Phase 1) or fresh melon or berries (on Phase 2) are certainly among the healthiest options, sometimes only the most decadent confection will do. If that’s the case, simply employ the South Beach Diet Three-Bite
Rule:
Order the chocolate mousse cake (or whatever dessert is tantalizing you) — along with enough forks for your tablemates.
Now, have just three bites of that delicious cake. Eat them as slowly as possible, savoring each bite. Then pass the plate to your fellow diners or, if no one is interested, hand the remainder off to the nearest busboy.
Are you really craving some ice cream with your fruit? Ask for the fruit and ice cream on separate plates, transfer three teaspoons of ice cream to the plate of fruit, and pass off the rest of ice cream to your companions.
You’ll soon see that enjoying just three bites of a decadent dessert can be as pleasurable as eating the whole thing and that your sweet tooth is very satisfied with just a small portion.
source: http://www.southbeachdiet.com
Friday, 13 November 2009
I’m Gradually Going Off meat, What Can I Eat Instead To Ensure I Get Enough Protein?
Animal-free products include tofu, tempeh, quorn, miso and soy, all widely available nowadays in a variety of tempting forms.
Increase your intake of nuts, seeds, legumes, and pulses.
Women should aim for at least 20g of protein per meal and 25g for men.
A Meal Replacement Shake provides around 20-25g of protein per serving (including milk); and you’ll have hit your meat-free protein target easily.
Increase your intake of nuts, seeds, legumes, and pulses.
Women should aim for at least 20g of protein per meal and 25g for men.
A Meal Replacement Shake provides around 20-25g of protein per serving (including milk); and you’ll have hit your meat-free protein target easily.
Thursday, 12 November 2009
Standing Room Only
We now have a clearer idea of just how much more active lean women are than obese woman and how many calories they burn.
Compared with normal-weight subjects, obese women stood two hours less and sat two and a half hours more per day. As a result, obese women expended 315 fewer calories per day. There amy be a biological tendency to be active, which helps maintain body weight, or to be inactive, which may lead tow eight gain.
Try to stay vertical for 45 to 60 minutes each day working, cleaning, or walking.
source: Women's Health
Compared with normal-weight subjects, obese women stood two hours less and sat two and a half hours more per day. As a result, obese women expended 315 fewer calories per day. There amy be a biological tendency to be active, which helps maintain body weight, or to be inactive, which may lead tow eight gain.
Try to stay vertical for 45 to 60 minutes each day working, cleaning, or walking.
source: Women's Health
Women Will Start Christmas Diets Today
With the party season fast approaching, six out of ten women will embark on a regime to get their body in shape in time to fit into their glitzy outfit.
Researchers have pinpointed today as the serious start of the Christmas Party Diets across the country.
The study also found around 58 per cent of women plan to shed some pounds before their office party to make sure they are looking their best.
But they are facing a tough few weeks as the report revealed the average dieter wants to lose an average of 10lbs by the start of the festive season.
A spokesman for British Lion eggs, which carried out the research, said that eggs for breakfast would help women stay trim. Research from Surrey University earlier this year debunked the "myth" that eating eggs increased people's cholesterol level.
"The Christmas party has become one of the biggest events of the year, and for many, it's an ideal time to impress a male colleague to be the envy of your female workmates," he said.
"So while January is well-known to be the time Britons detox to try to undo the Christmas indulgence, this study shows that women are also dieting in the run-up to festive season as well.
"But simply cutting food out won't work. The best way to lose weight is to eat sensibly and have three balanced meals a day, particularly breakfast.
"Research shows that eating eggs for breakfast can help to keep you feeling fuller for longer and therefore can help with weight management."
While 71 per cent will eat a healthy balanced diet to shed the pounds, almost one in ten plan to skip the odd meal completely.
Another four per cent will cut out breakfast from their daily routine.
The poll of 3,000 women revealed 14 per cent even buy their party outfit in a size they know is too small in the hope they will fit into it by the time the big event arrives.
But more than half of those have had to buy an emergency outfit after failing to lose the weight in time.
And despite the hard work that goes into getting into shape for their party, 21 per cent of those who usually diet in the run-up to Christmas say they normally always put the weight straight back on during the festive period.
Another 17 per cent have usually gone back to their pre-diet size once the New Year is under way.
Researchers also found that the majority of women (62 per cent) diet in the run-up to Christmas simply to feel more confident in their appearance, while 56 per cent say they want to lose weight anyway and think Christmas is a good target to aim for.
More than one in ten admit they diet just to impress a man at their Christmas party.
source: http://www.telegraph.co.uk
Researchers have pinpointed today as the serious start of the Christmas Party Diets across the country.
The study also found around 58 per cent of women plan to shed some pounds before their office party to make sure they are looking their best.
But they are facing a tough few weeks as the report revealed the average dieter wants to lose an average of 10lbs by the start of the festive season.
A spokesman for British Lion eggs, which carried out the research, said that eggs for breakfast would help women stay trim. Research from Surrey University earlier this year debunked the "myth" that eating eggs increased people's cholesterol level.
"The Christmas party has become one of the biggest events of the year, and for many, it's an ideal time to impress a male colleague to be the envy of your female workmates," he said.
"So while January is well-known to be the time Britons detox to try to undo the Christmas indulgence, this study shows that women are also dieting in the run-up to festive season as well.
"But simply cutting food out won't work. The best way to lose weight is to eat sensibly and have three balanced meals a day, particularly breakfast.
"Research shows that eating eggs for breakfast can help to keep you feeling fuller for longer and therefore can help with weight management."
While 71 per cent will eat a healthy balanced diet to shed the pounds, almost one in ten plan to skip the odd meal completely.
Another four per cent will cut out breakfast from their daily routine.
The poll of 3,000 women revealed 14 per cent even buy their party outfit in a size they know is too small in the hope they will fit into it by the time the big event arrives.
But more than half of those have had to buy an emergency outfit after failing to lose the weight in time.
And despite the hard work that goes into getting into shape for their party, 21 per cent of those who usually diet in the run-up to Christmas say they normally always put the weight straight back on during the festive period.
Another 17 per cent have usually gone back to their pre-diet size once the New Year is under way.
Researchers also found that the majority of women (62 per cent) diet in the run-up to Christmas simply to feel more confident in their appearance, while 56 per cent say they want to lose weight anyway and think Christmas is a good target to aim for.
More than one in ten admit they diet just to impress a man at their Christmas party.
source: http://www.telegraph.co.uk
Wednesday, 11 November 2009
How Much Fibre Do I Need?
25-35g a day.
Remember that too much fibre can cause constipation if not enough water is taken.
An example of how to achieve 35g would include:
four dried figs (4.5g),
one bowl of porridge oats (1.6g),
one large raw tomato (1g),
one serving of green peas (7.4g),
one serving of broccoli (2.6g),
one serving of wholemeal pasta (6.3g),
one raw mango (3.9g),
one pear (4g),
two slices of pumperknickel bread (3.7g),
totaling: 35g. Top up with a fibre supplement if you can’t achieve that every day!
Remember that too much fibre can cause constipation if not enough water is taken.
An example of how to achieve 35g would include:
four dried figs (4.5g),
one bowl of porridge oats (1.6g),
one large raw tomato (1g),
one serving of green peas (7.4g),
one serving of broccoli (2.6g),
one serving of wholemeal pasta (6.3g),
one raw mango (3.9g),
one pear (4g),
two slices of pumperknickel bread (3.7g),
totaling: 35g. Top up with a fibre supplement if you can’t achieve that every day!
Tuesday, 10 November 2009
10 Great Family Fitness Exercise Ideas
Now that you've set the ground rules for sedentary activities, plan some family togetherness time. The idea is to get 60 minutes of moderate to vigorous exercise every day. So, how can you get your family moving in a way that's fun and doesn't feel like a punishment? Here are some easy ways to reach that goal together.
1. Walk to school. Lace up your walking shoes and join the kids for a brisk walk to and from school each day.
2. Check out physical participation video games. "I'm delighted with some of the newer action toys such as the [Nintendo] Wii games. People have the ability to play tennis, bowling, baseball, skateboarding, and snowboarding," Shannon says. "Kids love them. I'm generally trying to get kids away from the TV, but in this case, if they are swinging a bat or dancing, it's great."
3. Build strong bones. Be sure to include bone-strengthening exercise as well, such as hopscotch, jumping rope, gymnastics, or volleyball — any "weight-bearing" activity, one that you do standing up.
4. Take a tour of the park. Make going to the park a reward for a job well done, a good test grade, or anything that deserves a positive non-food reward. When you get there, play a fast game of Frisbee or pitch a ball.
5. Turn birthdays into an active adventure. Make your presents for birthdays related to activities. Plan a family ski or snow-tubing day trip or visit a nearby zoo. A bike makes a great gift for every family member, as does a basketball hoop in the driveway and a badminton net in the back yard. Make sure that Mom and Dad are included in the bike rides and pick-up games, too.
6. Get to the playground. Muscle-strengthening exercise doesn't mean just weight lifting. Take the kids to the playground to swing on the bars, climb a tree, or play tug-of-war.
7. Go to the head of the class. To learn a new activity, take a class together, such as martial arts, dance, or yoga — a favorite among hard-to-please teen girls.
8. Walk the dog. Treat your dog to daily walks that include the entire family.
9. Plant a garden. Whether you choose fruit and vegetables or just some pretty flowers, get the kids involved in an organic gardening project. They'll get some brisk exercise digging, planting, and weeding. Then the whole family can enjoy the fruits of their labor with fresh produce and cut flowers.
10. Follow your kids' lead. "This year I bought my granddaughter the Playskool Dance Cam because she loves to dance," Shannon says. "It takes a picture of a child dancing and puts it on TV dancing with cartoon characters. My basic words of advice are 'go with the flow.' If your child shows interest in some activity, such as dancing, encourage it and go with her to participate."
source: http://www.everydayhealth.com
1. Walk to school. Lace up your walking shoes and join the kids for a brisk walk to and from school each day.
2. Check out physical participation video games. "I'm delighted with some of the newer action toys such as the [Nintendo] Wii games. People have the ability to play tennis, bowling, baseball, skateboarding, and snowboarding," Shannon says. "Kids love them. I'm generally trying to get kids away from the TV, but in this case, if they are swinging a bat or dancing, it's great."
3. Build strong bones. Be sure to include bone-strengthening exercise as well, such as hopscotch, jumping rope, gymnastics, or volleyball — any "weight-bearing" activity, one that you do standing up.
4. Take a tour of the park. Make going to the park a reward for a job well done, a good test grade, or anything that deserves a positive non-food reward. When you get there, play a fast game of Frisbee or pitch a ball.
5. Turn birthdays into an active adventure. Make your presents for birthdays related to activities. Plan a family ski or snow-tubing day trip or visit a nearby zoo. A bike makes a great gift for every family member, as does a basketball hoop in the driveway and a badminton net in the back yard. Make sure that Mom and Dad are included in the bike rides and pick-up games, too.
6. Get to the playground. Muscle-strengthening exercise doesn't mean just weight lifting. Take the kids to the playground to swing on the bars, climb a tree, or play tug-of-war.
7. Go to the head of the class. To learn a new activity, take a class together, such as martial arts, dance, or yoga — a favorite among hard-to-please teen girls.
8. Walk the dog. Treat your dog to daily walks that include the entire family.
9. Plant a garden. Whether you choose fruit and vegetables or just some pretty flowers, get the kids involved in an organic gardening project. They'll get some brisk exercise digging, planting, and weeding. Then the whole family can enjoy the fruits of their labor with fresh produce and cut flowers.
10. Follow your kids' lead. "This year I bought my granddaughter the Playskool Dance Cam because she loves to dance," Shannon says. "It takes a picture of a child dancing and puts it on TV dancing with cartoon characters. My basic words of advice are 'go with the flow.' If your child shows interest in some activity, such as dancing, encourage it and go with her to participate."
source: http://www.everydayhealth.com
Nutritional Differences Between Cow’s Milk and Soy Milk
Milk derived from mammalian animals contains lactose, soy milk does not- for people who are lactose intolerant, soy milk provides an excellent alternative.
There are many other differences, including: soy milk has almost half the fat (and half the calories) of cow’s milk; soy milk contains fibre, cow’s milk does not; soy milk has one quarter of the salt content of cow’s milk and soy milk contains no cholesterol.
Cow’s milk provides higher levels of amino acids than soy, and manufacturers have to add calcium to soy milk because there is so little.
Finally, soy milk is not even milk- it’s a plant-derived beverage! Other good options instead of cow's milk are nut milks such as almond milk or hazlenut milk.
There are many other differences, including: soy milk has almost half the fat (and half the calories) of cow’s milk; soy milk contains fibre, cow’s milk does not; soy milk has one quarter of the salt content of cow’s milk and soy milk contains no cholesterol.
Cow’s milk provides higher levels of amino acids than soy, and manufacturers have to add calcium to soy milk because there is so little.
Finally, soy milk is not even milk- it’s a plant-derived beverage! Other good options instead of cow's milk are nut milks such as almond milk or hazlenut milk.
Monday, 9 November 2009
Exercise Your Way to a Healthy Heart
Aerobic exercise not only helps you lose weight (and keep it off for the long haul), but it also makes your heart stronger. Dr. Arthur Agatston, author of the bestselling South Beach Diet Supercharged and South Beach Heart Health Revolution, recommends a minimum of 20 minutes of interval walking (during which you alternate periods of fast walking with periods of slower recovery walking) every other day. Stuck indoors? No problem. Do your interval-training program on a treadmill, a stationary bike, or an elliptical machine.
To determine whether you are working at the right level, follow the intensity levels described here. (Note: On days when you’re not doing interval training, take a recreational walk for 15 to 20 minutes or do some core training so that you’re participating in some form of exercise every day.)
Easy Pace: When you’re working at a low level of intensity, you’re constantly moving, but you could easily carry on a conversation with a friend. This is the pace at which you will usually be doing your warm-up before beginning the actual intervals.
Moderate Pace: When you’re working at a moderate level of intensity, you’re walking at a brisk pace. You are breathing faster and can still carry on a conversation — but doing so is more difficult.
Revved Up: When you’re Revved Up, you’re really moving! You’re a bit short of breath, and it’s difficult — but not impossible — to maintain your pace. You should have difficulty carrying on a conversation at this level of intensity.
Supercharged: When you’re walking at top speed, you are truly Supercharged! You won’t be able to sustain the pace for long, but as you get fitter, the pace that once tired you out will become relatively easy and even your Supercharged pace will get faster.
As your fitness improves, you should adjust your speed, incline, and resistance (if you’re using a machine) to match your new level of ability for each of the paces. Overall, speed is better than resistance. Increase resistance only to add intensity when you have achieved all that you can at maximal speed.
Treadmill
* Start at an Easy Pace and gradually increase your speed to Moderate Pace.
* When you reach Revved Up, adjust the incline so that you’re working at a higher resistance. At this point you are ready to begin doing your intervals.
Tip: When selecting a higher resistance level, know that you should be able to do the more-intense intervals yet easily drop back into your slower recovery pace when you need to.
Stationary Bike
*Adjust the seat so that you’re comfortable. Each leg should be only slightly bent at the bottom of each pedal stroke.
* Start cycling slowly to warm up. Change your intensity by either cycling faster or increasing the resistance level. To work at the Revved Up or Supercharged level, you will have to increase both.
Tip: You use your muscles differently on a bike than you do when walking, so allow your body to get used to the new interval patterns and be sure you’re maintaining your proper form.
Elliptical Machine (cross trainer)
* The workout for an elliptical machine is similar to that for a stationary bike or a treadmill, but the way you use your muscles is different on this machine.
* Once you’ve achieved your maximum speed, increase the intensity.
Tip: Experiment with both the incline and resistance levels to see what combination is most effective for you.
Source: www.southbeachdiet.com
To determine whether you are working at the right level, follow the intensity levels described here. (Note: On days when you’re not doing interval training, take a recreational walk for 15 to 20 minutes or do some core training so that you’re participating in some form of exercise every day.)
Easy Pace: When you’re working at a low level of intensity, you’re constantly moving, but you could easily carry on a conversation with a friend. This is the pace at which you will usually be doing your warm-up before beginning the actual intervals.
Moderate Pace: When you’re working at a moderate level of intensity, you’re walking at a brisk pace. You are breathing faster and can still carry on a conversation — but doing so is more difficult.
Revved Up: When you’re Revved Up, you’re really moving! You’re a bit short of breath, and it’s difficult — but not impossible — to maintain your pace. You should have difficulty carrying on a conversation at this level of intensity.
Supercharged: When you’re walking at top speed, you are truly Supercharged! You won’t be able to sustain the pace for long, but as you get fitter, the pace that once tired you out will become relatively easy and even your Supercharged pace will get faster.
As your fitness improves, you should adjust your speed, incline, and resistance (if you’re using a machine) to match your new level of ability for each of the paces. Overall, speed is better than resistance. Increase resistance only to add intensity when you have achieved all that you can at maximal speed.
Treadmill
* Start at an Easy Pace and gradually increase your speed to Moderate Pace.
* When you reach Revved Up, adjust the incline so that you’re working at a higher resistance. At this point you are ready to begin doing your intervals.
Tip: When selecting a higher resistance level, know that you should be able to do the more-intense intervals yet easily drop back into your slower recovery pace when you need to.
Stationary Bike
*Adjust the seat so that you’re comfortable. Each leg should be only slightly bent at the bottom of each pedal stroke.
* Start cycling slowly to warm up. Change your intensity by either cycling faster or increasing the resistance level. To work at the Revved Up or Supercharged level, you will have to increase both.
Tip: You use your muscles differently on a bike than you do when walking, so allow your body to get used to the new interval patterns and be sure you’re maintaining your proper form.
Elliptical Machine (cross trainer)
* The workout for an elliptical machine is similar to that for a stationary bike or a treadmill, but the way you use your muscles is different on this machine.
* Once you’ve achieved your maximum speed, increase the intensity.
Tip: Experiment with both the incline and resistance levels to see what combination is most effective for you.
Source: www.southbeachdiet.com
Friday, 6 November 2009
What Should My Calorie Intake Be?
Your daily calorie needs are linked to your height, weight, age and sex and how active your lifestyle is.
A simpler no-calorie-counting approach involves identifying your body type to determine your daily protein requirement.
I have a number of options that can assist you with your weight loss goals. Contact me by email on awallis@iom.com for full details… no calorie counting!
A simpler no-calorie-counting approach involves identifying your body type to determine your daily protein requirement.
I have a number of options that can assist you with your weight loss goals. Contact me by email on awallis@iom.com for full details… no calorie counting!
Where Does Body Fat Go When You Lose Weight?
By: Katherine Zeratsky, R.D., L.D.
When you consume fewer calories than your body needs, your body turns to fat for energy. Your fat cells (triglycerides) provide the fuel for this energy.
Through a series of complex metabolic processes, triglycerides are broken down into two different components — glycerol and fatty acids — which are absorbed into your liver, kidney and muscle. Here, these components are further broken down by chemical processes that
ultimately produce energy for your body.
The heat generated through these activities is used to help maintain your body temperature. The waste products that result are water and carbon dioxide. You excrete water primarily in urine and sweat and carbon dioxide in air exhaled from your lungs.
Source: http://www.mayoclinic.com/health/body-fat/AN01327
When you consume fewer calories than your body needs, your body turns to fat for energy. Your fat cells (triglycerides) provide the fuel for this energy.
Through a series of complex metabolic processes, triglycerides are broken down into two different components — glycerol and fatty acids — which are absorbed into your liver, kidney and muscle. Here, these components are further broken down by chemical processes that
ultimately produce energy for your body.
The heat generated through these activities is used to help maintain your body temperature. The waste products that result are water and carbon dioxide. You excrete water primarily in urine and sweat and carbon dioxide in air exhaled from your lungs.
Source: http://www.mayoclinic.com/health/body-fat/AN01327
What's Holding You Back?
Whilst on holiday a couple of weeks ago, I was sitting having breakfast in Paddington Station in London. Whilst sipping my steaming cup of freshly brewed coffee (yes it was a black coffee!!) and enjoying my creamy bowl of porridge with mixed nuts and manuka honey I was watching a young girl “playing” on the escalators. She was trying to walk up the down escalator.
I remember trying the same thing as a kid and then I realised that this is what a lot of people are doing with their fitness efforts. We always try to make things as difficult as possible.
For example, think of a car that has the hand brake engaged. If you push harder on the accelerator, you'll only run out of fuel quicker, right? But if you release the brake, the car will go farther and faster, and probably use less fuel in the process.
This leads to two important conclusions: First, removing the impediments to your progress will probably help more than extending the amount of time you work out. Second, it's pointless to increase the amount of weight you lift or the amount of volume of your training while those impediments are in place.
So What's Holding You Back?
I have a client who loves to run. Recently he has been suffering from acute pain in his foot. It resulted in him having to see a chiropractor.
What was up with his foot? Nothing! The problem was tightness in his lumbar spine (low back) which resulted in his body changing the way he ran which in turn placed too much force and pressure on his foot.. His legs and feet could handle the load he was placing on his body, but his lower back couldn't.
Since my friend's goal is to get even faster than he was before the injury, what's his best strategy? Keep pushing, despite the fact his injured back has already shown it can't handle this exercise? Or design a program that releases the brakes by strengthening his weakest link?
We have switched to a heavy emphasis on core training that targets greater mobility and flexibility in and around his low back.
Core strength is often the underlying issue, whether we're talking about something major like misaligned vertebrae or something that's annoying but minor, like a lagging body part. The core muscles need to stabilize and protect the spine, particularly when the extremities are in motion. If those muscles aren't strong or stable enough, the first clue could be a lack of strength or niggling pain somewhere else.
So is your core holding you back? It’s food for thought.
Thursday, 5 November 2009
I Can’t Control My Craving For Something Sweet. What Can I Do?
You don’t have to give up treats completely, just find healthier alternatives.
Also remember that habits take three to six weeks to make or break, so you’ll need a little patience to get through the initial “change period”.
Experiment with replacement treats, such as fruit, nuts and protein Bars.
Also remember that habits take three to six weeks to make or break, so you’ll need a little patience to get through the initial “change period”.
Experiment with replacement treats, such as fruit, nuts and protein Bars.
Guzzling Food Makes You Fat
Eating quickly makes you put on weight because your stomach does not have time to tell your brain it is full, scientists find.
Researchers found that "wolfing down" your food slows and restricts the release of a special "full up" hormone in your stomach.
That means that you eat more food before the brain realises that your body has already had enough to eat.
The decreased release of these hormones, can often lead to overeating, the researchers concluded.
"Most of us have heard that eating fast can lead to food overconsumption and obesity, and in fact some observational studies have supported this notion," said Dr Alexander Kokkinos, the author of the research.
"Our study provides a possible explanation for the relationship between speed eating and overeating by showing that the rate at which someone eats may impact the release of gut hormones that signal the brain to stop eating."
Dr Kokkinos and his team at Laiko General Hospital in Athens, Greece, had 17 volunteers eat a test meal of 300ml of ice cream at different rates.
Researchers took blood samples for the measurement of gut hormones before the meal and at 30 minute intervals after the beginning of eating, until the end of the session, two and a half hours later.
They found that volunteers who took the full 30 minutes to finish the ice cream had higher concentrations of the hormones PYY and GLP-1, both associated with satiety, and also said they felt fuller.
"Our findings give some insight into an aspect of modern-day food overconsumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past," said Dr Kokkinos.
"The warning we were given as children that "wolfing down your food will make you fat" may in fact have a physiological explanation."
The research was published in the Journal of Clinical Endocrinology & Metabolism.
Source: http://www.telegraph.co.uk/health/healthnews/6501182/Guzzling-food-makes-you-fat.html
Researchers found that "wolfing down" your food slows and restricts the release of a special "full up" hormone in your stomach.
That means that you eat more food before the brain realises that your body has already had enough to eat.
The decreased release of these hormones, can often lead to overeating, the researchers concluded.
"Most of us have heard that eating fast can lead to food overconsumption and obesity, and in fact some observational studies have supported this notion," said Dr Alexander Kokkinos, the author of the research.
"Our study provides a possible explanation for the relationship between speed eating and overeating by showing that the rate at which someone eats may impact the release of gut hormones that signal the brain to stop eating."
Dr Kokkinos and his team at Laiko General Hospital in Athens, Greece, had 17 volunteers eat a test meal of 300ml of ice cream at different rates.
Researchers took blood samples for the measurement of gut hormones before the meal and at 30 minute intervals after the beginning of eating, until the end of the session, two and a half hours later.
They found that volunteers who took the full 30 minutes to finish the ice cream had higher concentrations of the hormones PYY and GLP-1, both associated with satiety, and also said they felt fuller.
"Our findings give some insight into an aspect of modern-day food overconsumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past," said Dr Kokkinos.
"The warning we were given as children that "wolfing down your food will make you fat" may in fact have a physiological explanation."
The research was published in the Journal of Clinical Endocrinology & Metabolism.
Source: http://www.telegraph.co.uk/health/healthnews/6501182/Guzzling-food-makes-you-fat.html
Wednesday, 4 November 2009
Go Fish!
Omega-3 fats are good for your heart, but they can also be a boon to your waistline. The reason? High levels of omega-3s may prompt the body to produce more leptin – the hormone that signals fullness – which may lead you to eat less food throughout the day.
One easy way to get these good-for-you fats: Enjoy five ounces of omega-3-rich fish, like salmon, three times a week.
One easy way to get these good-for-you fats: Enjoy five ounces of omega-3-rich fish, like salmon, three times a week.
The Cubicle WorkOut
Sitting tensed in your office chair, squinting at a computer screen can lead to headaches and neck and shoulder pain. But a 90-second exercise routine, done every two to three hours, may be all you need for relief.
Here’s how to try the exercises in your workstation. Stand with your back and head against a wall, and repeat each move eight to 10 times:
* Pull your shoulders back until they touch the wall, then release.
* Gently move your head forward and backward without tipping your chin down or head back.
* Cup your hands behind your neck, and ease your head up and back. At home, practice relaxing: Picture your husband in front of the TV and imitate that slack-jawed look; hold the pose for 10 minutes. Then, at work, when you find yourself scrunching up, remember that relaxed feeling and release tension.
Here’s how to try the exercises in your workstation. Stand with your back and head against a wall, and repeat each move eight to 10 times:
* Pull your shoulders back until they touch the wall, then release.
* Gently move your head forward and backward without tipping your chin down or head back.
* Cup your hands behind your neck, and ease your head up and back. At home, practice relaxing: Picture your husband in front of the TV and imitate that slack-jawed look; hold the pose for 10 minutes. Then, at work, when you find yourself scrunching up, remember that relaxed feeling and release tension.
Monday, 2 November 2009
Fit For Baby Making?
If your hubby is chubby, it might be harder for you to get pregnant, according to a study presented at the annual conference of the European Society of Human Reproduction and Embryology.
Men with a BMI of 30 or more (considered obese) were 40 percent more likely than those with a normal BMI to have to have sperm abnormalities. And they were 60 percent more likely to have less semen- that reduces the chances of a winner reaching your egg. Excess fat may increase the testicles' temperature and interfere with sperm quality.
So if you are both craving a bun for your oven, join a gym together to achieve not only a great body but to have a body fit for having a baby.
Source: Women's Health Magazine
Men with a BMI of 30 or more (considered obese) were 40 percent more likely than those with a normal BMI to have to have sperm abnormalities. And they were 60 percent more likely to have less semen- that reduces the chances of a winner reaching your egg. Excess fat may increase the testicles' temperature and interfere with sperm quality.
So if you are both craving a bun for your oven, join a gym together to achieve not only a great body but to have a body fit for having a baby.
Source: Women's Health Magazine
What’s The Best Exercise For Weight-Loss?
A combination of both anaerobic (weight-lifting and resistance training) and aerobic exercises (fast walking, running, circuit training) will maximize weight loss results.
Ask your Personal Trainer to help you formulate an exercise plan that suits your lifestyle.
Ask your Personal Trainer to help you formulate an exercise plan that suits your lifestyle.
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