3 Ways To Lose Stubborn Fat Within The Next Party Season - Tips That Really Work

Most people constantly fight a losing battle with their weight. Slimming down is not easy when you are constantly surrounded by different cuisines that propagate the use of clarified butter, high salt, and sugar content. The trick is to have a target and then form a set plan to reach those targets as fast as possible. Keep you targets small, realistic and your timelines should be short. Remember, the best way to motivate yourself towards bigger steps to weight loss, is by actually seeing some results.

With the party season coming up, here are 3 major tips that can help you reach your goals faster. However, before you begin with these tips, make sure that you have measured your body weight and calculated the BMI. This will give you an idea of what your ideal target should be and what goals you should start out with. It is best if you get a professional opinion in this case. You should also clear it with your medical professional regarding any special diet restrictions or exercise strain that you should avoid during your weight loss training.

Rearrange your diet schedule of the day

It is important to understand what you are doing wrong before you can start arranging to lose weight. Most of the time, people start-counting calories throughout the day and deprive themselves of food to get back in shape. However, it is often noted that the weighing scale starts tipping towards maximum instead of showing any reductions. Instead, rearrange your eating habits to aid weight loss. Start with a big breakfast and continue to keep your major calorie intakes limited to the lunch. Have a moderate supper and do not eat anything after 7 pm.

Moderate exercise but regularly

Exercise is necessary to preserve your muscle definition. When you start losing muscle mass, you will find it difficult to move. You will also experience constant joint pains. Instead, of a 3-days a week intense workout, arrange for everyday sessions of mild to moderate exercises. Divide you training in to equal amounts of cardio and strength training.

Health supplements with natural ingredients

You can benefit from using health supplements and technology available in the market for targeted weight loss. However, you have to be careful in your selection. You should rely on natural ingredients more than the medicinal alternatives. Acai berry and Psyllium husks are two completely natural alternatives. You can also look at combination varieties for instance Phen 375. This supplement has the combination of a powerful drug with all natural ingredients for bare minimum side effects.

This is a revolutionary product and we wholeheartedly recommend trying it out for your weight loss targets. For serious audience we have quite a few extremely useful and related details about phen 375 pills and details about phen 375 side effects.

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Two Weight Loss Tips That Will Change Everything

After years of yo-yo dieting and berating myself for never sticking to any long-term health plan, I vividly remember the day everything changed for me. I had prayed, I had cried, I had gritted my teeth over and over again, determined that this time, this diet, would be different. But just a few weeks (or maybe months) later, I would be right back where I started; disgusted with myself, depressed, and feeling the heavy, invisible chains of emotional eating wrapped around my body like Jack Marley's ghost in Dickens "A Christmas Carol".

Fast forward to today, and I am so grateful God didn't give up on me, and by his grace I didn't give up searching for the answer. One morning that answer came to me through a still, small voice deep within my heart. "Your consistency lies in your relationship to Me". But God, I complained, something always drives me to let go of the healthy habits I'm living. "Why do you think I said to Me rather than in Me?" Now I don't know how your belief system fits in with this conversation, but for me, it was a pivotal moment in what has since become my foundation of freedom from emotional eating and yo-yo dieting. As I sat reflecting on what I heard in those quiet moments, I realized that for years I've held the belief that "I'm not good enough". The conversation continued - "What makes you good enough?" My relationship in You. "Yes, so if you relate to Me as one who is good enough because of your relationship in Me, you will rise above the lie that you're not good enough and you'll glorify Me in spirit, soul, and body.

That false belief of not being good enough permeated everything I did, including caring for myself in a way that honors my body, God's temple. And because I came to God with that same sense of not being good enough, it hindered me from being able to receive his gift of freedom, including freedom from emotional eating. This cycle, while unbeknownst to me, kept me overweight for years and constantly looking for the "answer" somewhere outside myself.

If you believe God has given you everything you need that "pertains to life and godliness", yet you find yourself stuck in a cycle of being overweight and depressed about your body, I want to invite you to go deeper for your answer. It's there for you, waiting for you to open your arms and your heart to receive it. Ask yourself:

1. How do I come to God? Do I show up as someone who is cherished, adored, and loved as the bride of Christ or do I show up with a sense that I'm not worthy enough, good enough, whatever enough?
2. Do I really understand that in God through Christ I am already free, and I can create the kind of healthy lifestyle that brings glory to Him and honors the hopes and dreams I have for my life?

These two tips may be different from any you've ever considered when it comes to losing weight, but I am confident of their power to move you into a place of receiving the freedom that's already yours to create a body you love, and that freedom will enable you to say good-bye forever to yo-yo dieting and excess weight.

In a few weeks, I will be launching a seven day healing journey for my community of subscribers. It is a seven day fast that focuses on the emotional challenges of losing weight. If this article speaks to you, I'd like to invite you to join us. Just visit www.ginnyedwards.com to sign up for my free eBook, "Ten Powerful Principles Every Christian Woman Needs to Lose Weight" and you'll be on your way to receiving all the details for this fascinating journey into the most unique weight loss experience you'll ever have.

About the Author:

A highly successful Christian Life Coach, Ginny Edwards specializes in assisting her clients find freedom from emotional eating and reach new levels of spiritual, emotional, and physical health. Her passion is to help her clients reach higher levels of health so they can in turn discover and pursue God's highest purpose for their lives. She offers a free ebook, "10 Powerful Weight Loss Principles For Christian Women" at http://www.GinnyEdwards.com.

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Motivation to Keep Fit When You're Travelling

Picture this: You're a busy executive whose company moves you around the world. You commute between airports, taxis hotels, conference rooms and the like. You get invited to all sorts of lush dinners with important execs, getting tempted with all you can eat 5 star food in the lushest hotels in the world. This is a modern day recipe for obesity. And it's not uncommon for busy people such as yourself to get intertwined in this lifestyle, and forget about making an effort to keep fit whilst you're constantly travelling.

The major excuse with keeping fit, is something like this: "I just don't have enough time", or "There's no gym in my hotel". Well from my own experience, these really are weak excuses. The real genesis is internal, and comes from a lack of heart and motivation to train in the first place. From my experience, if you really want to achieve something, you'll make an all out effort to get that task done no matter what. You'll just do it - no pun intended on behalf of Nike. And travelling and fitness are not mutually exclusive terms, in fact it's easy to implement the two together quite simply.

Most people, however don't have much personal willpower to keep fit when they travel. Hence, my suggestion is to find an accountability partner - in all practicality this person will be able to contact you via Skype, email, Facebook etc to keep reminding you to workout and hence keep you accountable. Yes folks, it's all about accountability and the social pressure of not wanting to let the other person down.

In my opinion, setting up a regular Skype call once a week is the most effective option, because when you're talking on the phone, it's impossible to hide behind a keyboard and say " yes, I've been exercising regularly three times per week, as we arranged". The person on the other end of the phone will be able to detect if you're putting on a mask and lying blatantly to them.

I myself have setup a regular Skype call every friday with my accountability partner, and it's kept me motivated to train 3-4 times weekly. In fact he's making me report to him, on what exactly my routine is and the progression in strength I'm making in my lifts etc. This may seem quite daunting and intrusive for some people to have someone else prying into their lives, but believe me it's definitely worth it. Imagine not having a partner to harass you? It's so easy to fall in a spiral of complacency, eat awful food and forget to bother even raising a heart beat.

So, what are you doing? Get yourself an accountability partner to make fitness a priority when you're travelling!

Yours in health.
Richard

To read more about keeping fit head over to http://www.physiostrength.com now!

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Which Is Better for Weight Loss Nose Breathing Or Mouth Breathing?

The Nose Is For Breathing

The nose has only two purposes
1- To Breathe
2- To smell
Breathing through your nose is important for your overall health, because it is the most relaxed form of breathing.
On the other hand the mouth has many purposes
To consume food
To speak
It's sensual
Lastly it is a backup system for breathing through the nose.

Benefits of Nasal Breathing

Decreased stress on your heart
Reduces overall stress
Reduces your pulse rate
Improves oxygenation of your blood
And what we are all looking for: Increased stamina and endurance.
Prevents overtraining.

• Physical Benefits

The nose warms the air going into the lungs and the sinuses filter the air.

You can double your resistance training by breathing through your nose because it doubles the work of your lungs.

Becoming aware of how you breathe during the day will help you breathe better when your are sleeping.

Mouth breathing is also called shallow breathing because a large percentage of oxygen doesn't make it to the lower areas of the lungs.

Effect On Weight Loss

Breathing through your mouth causes physical reactions similar to the "fight or flight response" we feel when faced with danger. Your body in turn:
1- Increases your heart rate
2- Releases Cortisol and Adrenaline
3- Dilation of your Lungs
4- And what matters to us most "Impaired Digestive Function"

Breathing through your nose will help you become more relaxed and make you be more aware of what you are eating and why you are eating. Your consciousness would be more focused on your diet and your body will improve your relaxation response, improving your digestion.

Think how this applies to hypnosis. The first thing they ask you to do is take a deep breath through your nose to help you relax. Deep breathing is best accomplished by filling your lungs with the warm, filtered air provided through your nose. When under stress the easiest way to bring down your heart rate is to take a nice slow breath through your nose, because it expands your lungs to there fullest.

When doing affirmations or self-talk you should use this breathing technique to slow down your thinking and slow down your thought process. This process helps you to be in the moment by being fully aware of being in the now. Breathing itself is an affirmation of life and how we choose to breathe directly affects our health. Remember that one day we will be drawing our last breathe, so make that one come as far in the future as possible.

"This article was written by Joan Loganeski."

For articles, help, information and to get our FREE Joan Bars meal replacement recipe and 10 page weight loss report go to our website: http://www.JoanBars.com Bill and Joan Loganeski have discovered a meal replacement you can make at home for very little money and when combined with our Saturday Morning Diet plan it will help you lose the weight. The Saturday Morning Diet channel is our educational and information channel to help you use lose weight in a healthy way.We now have hundreds of FREE diet recipes for instant download.

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5 Easy Ways To Take Healthy Foods and Snacks With You To Work

If you are focusing on eating in a healthy manner throughout the day, it is important to plan accordingly for when you are out at work or away from you home. These are the times when it can be difficult to stick with your plan. More often than not when you are away at work, simply giving in and going to the nearest fast food restaurant or eating at the workplace cafeteria is an option many people choose.

However if improving your daily nutrition is top priority to help you lose weight, it may not be wise to eat at these places since most offer tempting meals not particularly nutritious and low in calories. Here are 5 ways you can ensure that healthy food is with you at all times when you are away from your home which will help you stick with your weight loss plan.

Use These 5 Easy Ways To Take Travel Food & Snacks With You

1. When Cooking Dinner, Simply Double The Recipe

When you are preparing dinner, an easy way to make sure you have adequate leftovers for the following day(s) is to double, or even triple the recipe for whatever you are preparing for you and your family. By doing so you will ensure that you will have plenty afterwards to pack away in travel containers for lunch the next day. If you have multiple leftovers you can always freeze extra portions and just get them out when needed.

2. When Eating at a Restaurant, Ask For A To Go Box Right Away

When you are focused on eating in a healthy manner you know the importance of eating an appropriate portion size at all meals. Often restaurants provide excess amounts of food regardless what you order. Therefore since meals at restaurants generally have double or even triple the amount of calories needed for one meal, an easy way to lessen that amount is to ask for a "to go" box (also commonly known as a doggie bag) when your meal is served. Immediately put half the portion away and you will now have a lunch sized meal in your hands for the next day and a appropriately sized meal left in front of you.

3. Prepare Travel Sized Snack Bags

Since it's a healthy practice to get 5 servings of fruits and vegetables each day, one way to help make sure this happens is to prepare travel sized snack bags to keep in your refrigerator. An easy way to prepare for this is to spend a moment at night and slice the fruit into small pieces and mix to your liking. Then simply put into small travel containers or plastic bags and they are ready to go. You can then put a few in the frig and store the others in the freezer for later use.

4. Prepackaged Travel Snacks

Some snacks are already packaged in a way so they can simply be thrown into a lunch bag and eaten on the go. Snacks such as granola bars, boxes of raisins, most fruits, some vegetables, and yogurt are ready to eat and need no preparation time. Some just need to be placed in sandwich bags such as rice cakes and almonds. When you combine these snacks along with a bottle of water, you have the perfect snack that's hovering right around 100 calories. You'll find this is filling enough to tide you over to your next meal and it's great for your body.

5. Healthy Wraps, Sandwiches, and Salads

For those who may not have access to a microwave or just want something different that is healthy, a sandwich, wrap, or salad can be the way to go. Again, these take very little time to prepare yet if you do it right, you will find that this type of lunch will only range between 200-400 calories if you keep a watchful eye on the ingredients and condiments you use.

Keep these points in mind. Stick with dressings that are low in calories like Italian. Stay away from mayonnaise and cheese if possible. If you use mustard and pickles instead you may not even notice those other two are missing. Also keep in mind to use whole wheat bread and wraps that are healthier for you. A healthy wrap or salad along with a small bag of almonds/raisins and a large bottle of water and you have yourself a wonderful, great tasting lunch!

Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has now embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://healthychoicesinlife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook at http://healthychoicesinlife.com/programs.

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Home Workouts for Middle-Age Fitness and Weight Loss

In a perfect world, we would all be in great shape and look sexy every day for the rest of our lives. "I know right?" The problem is, we don't live in a perfect world and I'm not sure that it's possible to look sexy every day for the rest of our lives.

There are some things that we can do to improve our appearance, bring back the sexy (or improve it), a few of which are:

1. Home training that consist of H.I.I.T. (High Intensity Interval Training).
2. Eat small nutrient dense meals every 2.5 to 3 hours.
3. Get a good night sleep, since a lack of sleep slows down your metabolism.
4. Leave the junk food alone.
5. Drink plenty of pure fresh water.
6. Avoid stress, since it will create havoc on the immune system.
7. Have fun, I know this one probably caught you off guard, but having fun burns calories and keeps our metabolism operating in a healthy range.

Now there are other things we can do, but let's focus on the home workouts. You see us middle-aged people don't always get enough exercise and since we lead busy lives, home workouts are not only convenient, but sometimes they're the only way we can get a workout in.

So what are some ways to workout at home, or what types of workouts can we do? Before I answer that just let me say that, we need a variety of exercises, training methods and resources that we can use to keep us focused and moving towards our goals.

Home Workout Resources:

1. Workout Videos or DVD's
2. Online Training Programs or Membership Websites
3. In-home Personal Trainers
4. Exercise Programs on TV
5. Training Equipment: weights, jump rope, resistance bands, heavy bag, speed bag, kettlebells etc.

High Intensity Home Workouts

1. Boxing Fitness styled workouts
2. Kickboxing styled workouts
3. Resistance Band Interval Training
4. Bodyweight exercises done in intervals
5. Kettlebell workouts done in intervals
6. Sprints

Now learning all you can about these types of workouts would be a great way to add some variety to your fitness toolbox. Just imagine if you had five of each type of high intensity home workout listed above (not counting sprints). That would be 25 different workouts, plus you could still use the other resources to create even more variety.

When you embark on a journey you should be ready to reach your journey. It's no different for middle-aged people when it comes to training at home for weight loss. You have to prepare--BEFORE--jumping into a home workout. Plan for success by having a successful plan.

Oh, by the way. One of the best types of home workouts for losing fat is known as H.I.I.T. or High Intensity Interval Training.

Are you between the ages of 40 and 60? If so, visit http://www.jaketoney.com and enter your name and email in the popup window to join the Middle-Age Fitness Revolution, you're not getting any younger. YET!

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Making Your Daily Exercise Part of Your Daily Routine

Daily exercise is needed for a happy, healthy life. We've been told this since we were young kids. Yet most adults today do not get any type of daily exercise. Every one of us have busy lives and busy schedules. Between work, household chores, and our children's busy sports and after-school schedules, who has time to think about our own exercise program?

Exercising can be a daunting task for all of us. Too often, adults fail in getting a daily exercise program started because you feel you need to jump right in and do a full-blown workout. This is a herculean effort that will end in failure. Instead, create a simple plan that, week-to-week, details what you intend to accomplish, and how you intend to add additional small exercises to your routine. Start small and plan big.

For most, the thought of exercise seems like just another task or job to your already busy schedule. The first obstacle to overcome is making exercise part of your routine, not an extra thing you need to do each day. Typically, it takes two weeks to get your exercise prom to become part of your everyday routine. After two weeks, you will find your daily exercise program an activity you long for each day.

The first thing you need to do is map out your exercise plan. Start small by taking a simple walk around the neighborhood. Depending on your schedule, take the walk either first thing in the morning or at the end of day.

Taking a walk first thing in the morning usually provides a lift of energy as opposed to making you feel more tired. The energy of an early morning walk may also begin to get you off that second cup of coffee in the morning.

If you are ending your day with a walk, you will once the end of day walk becomes a part of your daily routine, you will begin to feel more energetic at the end of the day. Getting that walk at the end of the day does a few things for you: one is it gets you off the couch at night, and two you will also begin notice a better night's sleep. Not to mention of course just generally feeling better about yourself.

Again, the first thing you need to concern yourself is getting exercise into your routine. A daily walk around the neighborhood should only take you thirty minutes or so. Get that into your program then begin to add from there. Again, when adding to your program, don't go too crazy or you will potentially stunt your exercise program growth. You're not ready to run a marathon yet. For week two, plan on walking around the neighborhood two times.

Now that daily exercise is part of your routine, continue to map out a week-by-week program, with small incremental increases in your program. You don't need to lose 25 pounds over night, but by walking each day, you are sure to shed those 25 pounds over the course of a weeks and months.
Remember to successfully get daily exercise as part of your daily routine, think small, but plan big.

Read more from John Focht at http://www.JohnFochtJr.com.

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Why You Must Use A Diet Journal To Lose Weight

Use a Diet Journal To Lose Weight

I have advised you in the past to take a photo record of your weight loss. As I have mentioned in my earlier post, this method of tracking your weight loss is quite powerful because people are visual creatures. It is easier for people to identify with pictures than mere thoughts and words because pictures show those ideas in effect. With that said, I also suggest that you keep a diet journal when trying to lose weight. While you should use your photo journal to motivate yourself, you should keep a written journal to track your strategy and your plans. These are hard to keep track of using only pictures. Here are the key reasons why you should use a diet journal.

It helps you keep track of your emotions

Embarking on a healthier lifestyle can be a very emotional time. Think about it-for the longest time you have been living well within your comfort zone, now you are going off into uncharted territory. Since most people fear change, your subconscious might be going into hyperdrive trying to send you all sorts of signals to try and coax you back into your old comfort zone. It can easily turn into a psychic tug of war. Use a diet journal to release your emotions. You don't need to edit yourself. Just lay it all out. The mere act of getting stuff off your chest is therapeutic. The key is to achieve a level of emotional clarity so your resolve to lose weight isn't weakened.

It helps you keep track of your goals

Goals change as we do things. That's just the way life goes. While your main goal for wanting to lose weight should be to hit your ideal weight, you should have other goals. Your main goal shouldn't change. However, it is okay to change ancillary goals. Use your journal to keep track of changes to these side goals. Regardless of whether they are fuzzy or crystal clear, write them down. You can always come back and fine tune them later on. The key goal is to keep a clear inventory of your ideas and plans for yourself.

It helps you achieve goals

Once you have written enough of your changing mini-goals, you can start prioritizing some of them and making to do lists so you can achieve them. Don't go too crazy with the lists. Don't overextend yourself with a long list you know you can't achieve. Instead, take a long list and pick the most doable items. Do these. This will give you enough positive feelings and energy to do more from the list. The more achievements you rack up, the more you can do. Keep knocking down goals and keep setting more ambitious goal. Your ultimate goal is to realize that you are, truly, unstoppable.

"This article was written by Joan Loganeski."
For articles, help, information and to get our FREE Joan Bars meal replacement recipe and 10 page weight loss report go to our website: http://www.JoanBars.com
Bill and Joan Loganeski have discovered a meal replacement you can make at home for very little money and when combined with our Saturday Morning Diet plan it will help you lose the weight. The Saturday Morning Diet channel is our educational and information channel to help you use lose weight in a healthy way.

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Think Fat Burning Workouts - Don't Forget to Challenge Your Body When Dieting

Losing weight and getting fit can seem to be a crazy pipe dream for many. In a mad rush to follow the next weight loss trend, many people forget to keep common sense into the mix. Now to be fair it is usually out of interest and enthusiasm for losing weight and sticking to a plan that most people seek out the next big thing. The problem is that the next big thing will let them down as much as the last great weight loss program. Why is that?

There is a basic process that must be followed by the average person when it comes to losing weight and keeping it off. Proper weight loss occurs on a cellular level. We tend to overlook that fact in favor of some major miracle pill or new program that will help us shed pounds fast. Our bodies are constantly in a state of breaking down and building up. Think of any bustling city in which the street is constantly being repaired when too many cars and trucks pound the avenues with potholes.

When we eat our bodies use the material for fuel and store what we don't use right away into its reserve tanks for a time when we will need it. If we stop working out our bodies go back to storing fuel. When we cut down on the fuel (diet) our bodies pay close attention to the trend and notice when fuel intake starts getting low. It then calculates how much fuel it should store in case the fuel supply continues to diminish. If there is no pressing need to use the existing supply but the fuel continues to come in short, it continues store fuel while using muscle mass as fuel along with fat stores.

We compromise our muscle mass when we dramatically cut calories without challenging our bodies. We can lose water and muscle faster than we can lose fat when the body flips into starvation mode. Our brain needs fat, and our body will protect our brain over our brawn to keep us alive. If we are to truly get fit and slim, we need to constantly challenge our bodies; especially when dieting.

Here are three essential tips to follow when embarking on a weight loss plan.
1. Calculate your fat loss percentage - Instead of thinking in pounds, think in percentages. Get a body fat measuring system. There are several types on the market from scales to calipers. Measure your body parts and keep a weekly or monthly chart of your neck, chest, bicep, waist, hips, thigh and calf. Always measure the same limb when updating the stats.

2. Differentiate between activity and exercise. A walk is an activity (unless you power walk) lifting weights or performing calisthenics is exercise. You should be able to push yourself a bit further with each session to get your cells to a point where they need to be repaired and reconstructed for more intense work. That is how our bodies get stronger.

3. Never eat less than 1,000 calories in 24 hours unless you are fasting and fast for no more than three days. Fasting can clean your digestive system but is not helpful for the metabolic functions. It is a terribly inefficient method of losing weight because muscle mass is compromised.

Keep those points in mind when you start your day and decide ahead of time if you are going to exercise or just perform various activities. Eat what you need to fuel your body for the day's activities and stay focused on burning body fat, not on losing weight. Have fun.

Dennis Morales Francis

I'm in my 50s and I've managed to shed 35 pounds of fat and kept it off. Here is a little more information on fat burning workouts and how they can help you get fit and trim.

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Lose Weight Fast - Roles Of Fiber In Helping You Shed Some Pounds

Is it possible to lose weight fast? Yes and no. Yes, if you will undergo surgery. And no, if you rely on diet and exercise. Proper weight loss will not give you instant results. It takes time before you see a change in your weighing scale. However, if you want to enhance your strategy in eliminating some pounds in your body, then you might want to consider adding more fiber to your diet.

According to studies, people who eat dietary fiber each day are less overweight. But you have to meet the RDA before you can somehow hit that healthy weight. The recommended amount for women is about 20 grams to 28 grams each day. Men, on the other hand, must eat 30 grams to 38 grams a day. Unfortunately, adults can only meet 15 grams a day, unless they add fiber supplements in their diet.

What is the role of fiber to help you lose weight fast?

1. Helps you feel full sooner

Two to three bites of a high-fibrous food will help stop you from wanting more. This is because fiber will help you feel full sooner. Plus, the food will stay in your stomach for a few hours. Thus, you will feel full longer. A serving of whole grain bread, for instance, is more satisfying than having two slices of white bread.

2. Ends up being eliminated

Even if you feel full sooner but longer, you will not gain weight. This is because it is not absorbed or digested by your body. Thus, it will just go to the drain and be eliminated.

3. Removes fats

One of the greatest enemies in trying to lose weight fast is fat. But with the help of fiber, the fats from your diet, for instance, will be removed, thereby, disallowing it to be absorbed by your body.

But, of course, the biggest concern now is how to increase your fiber intake.

1. Eat more fruit and vegetables each day.

Include apples, strawberries, mangoes and pears in your diet to meet the RDA for fiber.

2. Ditch the white bread.

Instead, switch to whole wheat bread. You may not like the taste of it at first but you will get the hang of it.

3. Choose high fiber snacks

One of the healthier snacks is a protein bar. It is rich in protein and fiber allowing you to feel full after just one to two bites.

Wishing to lose weight fast with fiber is a healthy option. But try to be more realistic with your expectations, i.e. you cannot lose weight overnight.

To help you meet the RDA for fiber, try high quality protein bar as your snack or include fiber and herb in your diet.

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10 Worst Fitness and Nutrition Mistakes

Many workout and fitness plans get derailed by some common mistakes and bad habits.

Be careful to avoid these...

Failing to fuel your body with sound nutrition -- Nutrients are key to the regeneration of muscles. Your body needs protein and vitamins... not excess fat and junk food. Make sure what you take in each meal furthers your fitness goals, rather than hamper them. Go with lean meat, fruits and vegetables over processed and fatty foods. Make sure you eat regularly to keep your metabolism moving and to maintain energy for those workouts. Plan your meals like you plan your workouts if possible. It matters just as much.

Being active only during workouts -- Most of us live sedentary lives. Workouts become harder to stick with when they're the only time you're physically active. Sitting around slows circulation and fat burning, counteracting your workouts. Do more outside the gym. Park the car and walk more. Play sports. Play with your kids or dog. Add hobbies and get out more. Or stay in, clean up the yard or pick up around the house. It's true what they say about bodies in motion -- tend to stay in motion, and that's a good thing.

Drinking sports drinks instead of water -- Sports drinks contain electrolytes. They also contain sugar, and not the good kind. Most sports drinks contain high fructose corn syrup, which sends your liver into overdrive to process the high sugar concentration, storing anything else as fat. Check the labels of sports drinks to avoid the extras that you don't need, and only drink sports drinks when you need them -- they're not meant to quench your everyday thirst. Unless your workout is intense -- and we're talking marathon-intense -- you probably don't need a sports drink. If you need some flavor, try a spritz of lemon or lime. You may also try infusing your water with fruit (berries, pineapple, cucumber, orange, etc) to add flavor but no calories to your drink. Give them a try.

Working out without focus and efficiency -- A good cardio session can take 20 to 30 minutes. Keep in mind that cardio doesn't only mean running, jogging or an exercise machine either. Dancing is a form of cardio also! A good weight workout can take 30 to 45 minutes. That 60-second rest period becomes 3 minutes if you don't watch the clock, making a 30-minute workout last more than an hour. Keep moving throughout the workout to completion. Too long of a rest period can decrease your workout's effectiveness.

Working out without a battle plan -- Some people walk into the gym and wing it -- with no sense of how well they're working out all their muscles, and then wonder why they don't make progress. Write down a workout plan: Map out all your workouts to the set. Figure out your goals and set a plan to get there. Read books for ideas if you must, or take advantage of the trainers the gym makes available. The trainers can advise you on proper form, the right machines for you, the frequency of your workouts and so much more. The cost of one or two sessions is well worth it when you consider the invaluable advice you'll get. Stick to your plan, and keep notes. A good plan allows you to monitor your progress.

Doing incomplete workouts -- Doing cardio alone doesn't develop fat-burning muscle like weights do. Focusing on chest exercises shortchanges other muscles that now have to compensate to balance an overdeveloped chest with your body. You don't have to work out every muscle group every day. Alternate upper and lower body workouts, and mix up heart-strengthening cardio with strength training. Stay balanced, and your body will show the results.

Failing to push yourself-- Pushing your body as reasonably far as possible is the key to making progress. An un-challenging 20-minute cardio session or easy sets don't test your body. Make sure once you start finding sets easy that you increase the weight to continue meeting your goals.

Failing to vary your routine -- Once your body accustoms itself to a routine, your growth slows, this is also referred to as a plateau. A workout strengthens your body by taking you beyond your comfort zone. Change exercises in your workout plan periodically. Switch your cardio from the treadmill to the exercise cycle. Use a barbell instead of dumbbells for those bicep curls. Take a class you've never tried --there's something for everyone offered in most gyms these days. Don't be afraid to take your workouts outside the gym also!

Trying to do too much at once -- Enthusiasm can push you into doing too many sets, lifting too much or running too long. At best, your body's extra soreness hampers future workouts, but injury is the true risk. If you push your body too far, it breaks.

Working out without stretching -- Stretching beforehand prevents muscle cramps and injuries by loosening up your ligaments and muscles. Stretching after workouts loosens up your muscles and ligaments, promoting healing.

You also want to get enough rest between workouts to let your body heal. Your body needs time to repair the damage a workout does. Alternate days of strength training -- do upper body one day, lower the next. This way, you'll be sure to minimize damage. A little soreness is OK. After all, the tiny tears in muscles that result from working out create mass as they're repaired. The most important thing to remember to do after a great workout is to nourish your body with protein, which helps to repair the muscles.

My name is Felicia Starks and I am a certified personal fitness trainer and lifestyle weight management specialist. My passion is optimum health & fitness as well as financial freedom and my mission is inspire and empower people to live a fit & healthy lifestyle while taking control of their own financial future. You've come to the right place if you need to lose belly fat and bring your sexy body back but you are...

Tired of working out hard and long yet seeing little to no results?

I'll provide practical fitness tips and recipes to help everyday women shrink fat effortlessly with or without a gym membership.

"You don't have to get it right, just get MOVING!"

Connect with me on Facebook or on my website where you are sure to learn some practical tips to help you get back your sexy body back!

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Why You Should Try Intermittent Fasting

Intermittent fasting is a controversial weight loss technique because it involves not eating food for an extended period of time. Many people have the notion that not eating will slow down your metabolism and send your body into starvation mode, but it turns out this is not true at all. In fact, the human body was designed to go long periods of time without eating, so intermittent fasting is actually a natural practice. Perhaps that is why it is so effective.

If you would like to lose weight but don't want to give up certain foods or don't want to partake in vigorous exercise, intermittent fasting is probably your best option. Fasting will help you lose weight quickly, even if you don't eat extremely healthy or exercise, although that would greatly enhance your results. This technique doesn't even require you to lower the amount of calories you consume. It simply takes a little bit of discipline in the beginning.

If you don't like the idea of fasting, perhaps the benefits will convince you to give it a try anyway. Intermittent fasting has many benefits that will greatly increase the quality of your life. Some of the benefits include:

- Rapid fat loss

- Lowered blood pressure and cholesterol

- Increase in energy, especially in the mornings

- Enhanced memory and cognitive ability

These are just a few of the many benefits that fasting can offer you. If you simply want to be a healthier and/or happier person, it would be of your best interest to begin an intermittent fasting routine. So, how can you begin?

There are a few ways one can begin fasting. One method, the one I prefer, is daily fasting. This involves eating your food for the day within a time period of 6 to 8 hours. This would mean you fast for 16 to 18 hours every day. The easiest way to do this is to skip breakfast in the mornings. You will benefit greatly from this. Even greater benefits will be experienced when you can lengthen the time spent fasting. For example, fast for 20 hours and eat for 4. Figure out what works best for you.

Another method that also works well is weekly fasting. This would involve a period of fasting that lasts between 24 and 36 hours. So, for example, you would eat as you normally do for 6 days of the week, then one day you would not eat any food at all. Drink plenty of water during the time when you are not eating. Weekly fasting is also effective, but not as effective as daily fasting I have found. I encourage you to learn more and begin to incorporate one of these strategies into your life.

Let's make a difference in the world by getting healthy and happy! For weight loss products, tips, and more information on intermittent fasting, visit http://www.intermittentfasting4life.com

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

The 6 Best Exercises For Guaranteed Weight Loss

Weight loss has been a burning topic for discussion for decades. The topic has gained even more relevance in the 21st century. Today's collapsing economy and competitive market have forced people to work odd hours and lose focus of their health. Most of the young executives in multi-national companies have no time to eat their meals properly let alone exercise regularly. The inevitable result of this unhealthy lifestyle has been unhealthy fat accumulation and obesity in young people. What's even worse is that there are hundreds of fake weight loss systems and therapies doing the rounds of the market. These therapies usually cost a fortune but yield little to no results. So here are some extremely easy yet effective workout routines that are guaranteed to shed the extra pounds.

Just a note of caution though before we get to the interesting part. The exercise routine needs to be followed with dedication for at least a few months. If you stop after seeing some initial results, your lost weight and fat will be back in no time. So here we go:

1) Spot Running Or Jogging

This is still the best way to work your muscles and lose weight. This is best suited for people who do not have the time or means to go for full-fledged running. The exercise is pretty simple. You have to find yourself a free spot, maybe in your living room or on the roof. Do some light warm up and then start jogging slowly on the spot. For the first few days you might tire pretty quickly. So keep the tempo of the exercise slow and do it for about 10 to 15 minutes. After the first week, increase the speed and also try to increase the duration by five minutes every third day. If you do the exercise every day, by the end of the month you should be able to start spot running.

2) Running Or Jogging

There is no exercise like early morning running or jogging. Try to do it at a park or on a lonely road. The earlier in the day you start the better. In the first week, keep yourself limited to running for about 20 - 25 minutes with breaks in between. Do not try to push yourself too much. If you do it regularly then you will be able to run for half an hour at a stretch in no time. When you run, your whole body and most of the core muscle groups get worked. After a month or so, you will definitely see changes in your weight and in your body.

3) Sit ups Or Crunches

Well, from my personal experience I can say that this exercise is very helpful and super effective at the same time. You need to lie on your back on a smooth surface and then move your heels closer to your buttocks while keeping the knees together. Keep your hands locked under your head. Once you are in position, sit up like you want to touch your knees with your head. Even if you cannot touch your knees, go as close as possible. Use only your stomach muscles while you get up. For the first few times you may not be able to repeat more than 2 or 3 times. Do 3 sets of the same reps with at least 2 minutes break between each set. Take a day off between each stomach exercise. Increase the sets and reps as you go along.

4) Swimming

This is probably the best full body exercise that can be done without using any equipment. If you have a swimming pool at your home then nothing can be better than that. Else get enrolled at a local swimming club and go for morning, evening or even night swimming sessions. Do your laps of the pool as per your stamina. Use your best judgement as losing stamina in the middle of a lap can be dangerous. While you swim, the muscle groups of your thighs, arms, back, waist, abdomen and lower legs get worked intensively. If you swim regularly you will be losing weight faster than you thought possible.

5) Climbing Stairs

You have no idea how effective this little change in your lifestyle can be as far as your fitness is in concern. All of us are used to taking the elevators at work and sometimes we use them to ascend or descend only 2 or 3 flight of stairs. Of course if you are in a hurry you should always use the elevators. But if you are going for a snack or coming back from the cafeteria, try to climb the stairs. Taking the stairs each day can really help you lose excess calories and build stamina. I have witnessed my friend lose 22 Pounds in two months by just controlling his diet and taking the stairs in the office each day for two months. You can also get those amazing results.

6) Bicycling

Another very effective yet often overlooked method of exercise. Some people use the static bicycles for exercise but I say nothing beats the real one. I have lost extra pounds a number of times in the past by cycling heavily. If you can go to and come back from work on your cycle that will be even better than setting aside time for this activity. Most cities now-a-days provide special cycling tracks for people so you should not have to worry about traffic. The constant changes in road elevation and undulations can challenge your muscles effectively and work your muscles more. This kind of deviations in workout difficulty cannot be obtained from static cycles.

Important things to remember before you start your workout routine

1) Always eat something very light like a glass of milk and a toast before exercising. If you exercise with an empty stomach you can feel dizzy at times.

2) Never go for swimming with a full stomach. You can get cramps.

3) Do not push yourself too much. Your stamina will be built slowly over time.

4) Do not feel disappointed if you do not see any marked difference after a couple of weeks. After all, the extra pounds you want to get rid of were not accumulated in one day.

Always keep your goal in your mind. Whenever you want to feel the urge to quit, visualize yourself with a lean fir body. Controlling diet along with exercise is a must if you want to lose weight and keep fit. Soon I will be back with an article about healthy diet while working out to help lose weight.

It is my effort to create a blog that will talk about anything and everything under the sun. It will publish my or the public's take on every hot topic and it is set to be the biggest blog ever!! Find more from me at http://soumyajitblog.wordpress.com/

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Weight Training Simplified: How To Organize A Workout

The best way to organize your weight workout is to begin with movements that work larger muscles first. Someone new to weight training should plan a weight workout that includes the most basic movements for each body part.

The most important thing when planning a weight workout is to not tire out smaller helper muscles that would be needed for a larger body part. For example: you wouldn't want to work your arms before you worked your chest.

Begin with a movement for the chest. Next do something for your back. Move on to the shoulders, biceps, and triceps. Legs and abdominals would follow. You would finish the upper body and then work the lower body. But that can be adjusted. You could begin by working your legs first, for example.

The capacity of the chest, a larger body part, is greater than the capacity of the arms. Work the chest while you have the most energy and strength. Work from greater to lesser capacity. Work from stronger, larger body parts to smaller ones.

Here is a good order to use:

1. chest
2. back
3. shoulders
4. arms-biceps & triceps
5. legs
6. abs

There are 3 main variables to a weight workout: sets, repetitions and weight.

A set can be comprised of any number of repetitions. An experienced weight trainer would do 8-12 repetitions per set as part of an established routine. Add difficulty or subtract it from your workout by adjusting the number of sets you do for each movement. Experienced weight trainers often do 2-3 sets of each movement. If on any given day you're short on time or low on energy you could choose to do 1 set of each of your chosen exercises. If you're feeling strong and energetic, you might add an extra set of a particular movement. If you are trying a new movement perhaps you'll choose to do 1 set, a set with fewer repetitions, or a set using very light weight.

Repetitions comprise a set. A set can be comprised of any number of repetitions although an experienced weight trainer would likely do 8-12 repetitions per set. The reason for this is related to time management and the efficiency of weight training. One attribute of weight training is the efficiency of your time expenditure related to your potential results.If you are trying to move up to a heavier weight, your set may only have 1-3 repetitions with the heavier weight. Adjusting the number of repetitions per set is yet another method for fine tuning your workout. If you can do at least 8 repetitions with a particular weight and feel that you worked that muscle without straining it, then you know you have found a good weight to use for that movement.

You will find that there is a comfortable range of weight that you are able to lift for each movement. Within that range, you should make intuitive adjustments to your workout, based upon your need for intensity or your energy level during that particular workout. The identical amount of weight doesn't always feel identical. It's good to vary the weight you choose to work with based upon how your body feels in the moment.

Use the variables of sets, repetitions, and weight to add variety to your workouts. Use them to fine tune the difficulty of your workouts and to adjust your time expenditure so that working out is fun for you and feels good every time.

Frankie O'Brien and Nina Lomax of http://www.fithealthylady.com teach weight training. Check out their training videos and fitness tips. Learn from these 2 ladies and their 80+ years of experience and expertise.

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Paying The Price for Obesity in Yet Another Way

There are a 2 issues here I would like to address:

Powerfully discriminating
It was unfair of the airline to suggest it was the passenger's fault they were obese

Powerfully discriminating: Yes it is. There are many reasons why the concept of body weight is painfully misleading & inaccurately judgmental.

Many of us in the health & fitness field implore people to look beyond BMI - a number based on weight. As much as the airline is altruistically contributing to fighting obesity (NOT) how about: very tall people, muscular builds, pregnancy, medical treatments... weight is not directly correlated with body fat. How bout skinny fat people - higher body fat, low body weight - yes I get it a kilo is a kilo - but don't say its to bring awareness to the obesity epidemic.

Fault: Why do we live in a world obsessed with fault - Sorry - fault leads to scapegoating, finger pointing & absolving ourselves of responsibility & the opportunity for personal growth & self betterment. Yes, there are many contributing factors to obesity, and yes, there are options for dealing with obesity. Fault is irrelevant - finding a go forward plan is very relevant.

Obesity is a chronic illness - as cancer, heart disease, alcoholism, arthritis... and yes there is always a silver lining... obesity is no exception. Chronic illnesses have medical & behavioral solutions. Hopefully we would not try & treat cancer or heart disease by ourselves - we seek guidance from health professionals.

We know obesity is a major contributor to all of our top lifestyle killers. Not only is it physiologically deadly, but obesity can be emotionally mortifying as well. As much as an obese person says "I have tried everything" yes - they easily could have tried everything they know - but the fact is...

there are many contributing lifestyle factors to obesity undiscovered, and is within personal power to lose the fat, get healthy. Help is needed to discover these issues.

We wouldn't treat cancer ourselves, please find out treatment options for obesity. People usually do think they are doing everything possible - just not true. Fact is, most people do not know what clean nutrition is, portion size, physical activity & what other lifestyle factors are fat loss saboteurs. That paradigm of diet, starve... not helping here.

Sustainable fat loss is a science to cure a diseased state, and should not be left in the hands of pop trends & fads. Understanding the fat cell is key here - but remember:

Fat cells do not go away, they only shrink
Fat cells give new meaning to "be fruitful & multiply"
Fat cells secrete nasty toxins, making sustainable fat loss very challenging

If an oncologist told us we needed surgery to remove a cancer or we would die, we do it. There are many circumstances where weight loss surgery is mandated equally to tumor removal. Again, obesity is a chronic illness - treat it accordingly. Get evaluated by an obesity surgeon who knows the many types of procedures available - because chances are there are many more procedures than you know, and many more procedures out there, but not available through local bariatric surgeons. Obesity is the leading cause of heart disease, cancer, diabetes... Treating obesity with the same passion & vigilance as cancer - that will save many thousands of lives. And yes... our health is our responsibility.

So let's ditch the guilt, blame, shame game. And Samoa airlines - please don't hide behind the gravity of the obesity epidemic as the noble excuse for higher revenues. Given current obesity numbers, yes it makes sense mathematically you would profit from such a policy. Your guilt of obesity is as shameful as the tobacco companies saying they are committed to reducing smoking - while their ways insidiously ensure increased addictions and profits.

Shira Litwack, Medical Fitness Professional... proud creator of thousands of health enthusiasts & corporate health cultures world wide...

Designing personal & corporate health coaching programs determined by your medical risk factors, lifestyle demands & health saboteurs.

Employee Appreciation... Engagement... Camaraderie... the real measures of success!

Medical Fitness Professional,Lifestyle & Weight Management Health Coach,Fitness & Nutrition for chronic illness recovery, Smoking Cessation Counsellor

Radio Talk Show Host/Producer bestinhealthradio

Director of Health Mentoring & External Resources Canada For International Center of Excellence The Obesity Control Center with Dr. Ariel Ortiz

Cancerfitcare Provider & Regional Director

1-855-TRUEBFF

HealthCoach@Bestinhealthradio.com

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Managing Stress With Diet

When we are stressed our body thinks it is the goalie in game 7 of the Stanley cup game. Our heart rate can soar, breathing is erratic, our stomach can knot like a noose (the true meaning of a gut instinct), and yes our blood sugar rises.

Making the right food choices will not make our boss a nicer person reducing our stress at work, or make our kids listen any better, however, healthy nutrition is one of the many ways we can protect our body from the hazards of the physiological response to stress. This enables us cope better, think better and make better decisions as to how to minimize the stressors in our life. Here are a few ideas to immediately implement to start taming the asphyxiating tentacles of stress.

Eat regularly through out the day: Trying to eat every 3 hours is a great way to keep your metabolism in its happy place, keep the blood sugar steady. Hunger hormones - ghrelin as an example - increase the body's stress response and stress causes the release of hunger hormones. Eating every 3 ours does not mean an all you can eat buffet, have some protein with complex carb or healthy fat. Apple and peanutbutter, almonds, vegetables dipped in tuna, whey shake with fruit - all of these make great snacks. And also remember - we often get hunger signals - when we are not hungry. Really important to drink water - don't let your body confuse the thirst & hunger signals. Short on sleep, stressed, smelling food - all of these can make us think we are hungry.

Protein... we need it for so many reasons. Our body needs the amino acids, building blocks of protein, to function properly. Tryptophan - is an amino acid that is a precursor to serotonin production - that happy place neurotransmitter. Eat egg whites, spinach, fish, turkey, soy, mushrooms - all of these foods plus many more provide a good supply of tryptophan.

Ditch the sugar - for every aspect of our health and yes in stress reduction as well. The sugar (aka empty carbs) will further increase the blood sugar level, calling in the army of insulin. Same for alcohol - alcohol causes us to produce more stress hormones. And of course there is smoking - which destroys the body in every possible way - so it would be like sending our soldiers out into combat without body armor. Paradoxically, the habits people turn to in times of stress - are absolutely the worse possible choices, as they further increase physiological stress, making the body far less capable of defense.

Foods really great with helping the body cope with stress:

vitamin C rich foods: fruits and vegetables (cooking destroys vitamin C), please eat the fruit, not the juice alone

B vitamins - pep and energy, mood regulating neurotransmitters: lean meats, lentils, beans, whole grains, dairy, eggs, nuts and seeds, green vegetables...

Magnificent Magnesium: readily available in healthy food - and many people are deficient in magnesium. This mineral is affectionately respected as the anti stress mineral. It is responsible for the relaxation phase of the heart beat, building bone and almost every enzymatic reaction in the body. It is readily available in fish, vegetables, meat, legumes, nuts, seeds - however there is a strong belief that our soil is depleted in magnesium - which would mean we are not getting all the magnesium in our food as we think. Certain medications such as the birth control pill can deplete the body of magnesium, as well as supplementing other minerals that compete with magnesium. Supplements need to balanced, not popped haphazardly possibly creating a deficiency.

There are many ways we can control stress - and diet is a wonderful option. The anti stress diet advice is also applicable to many aspects of proactive healthy living. Use your food to create that inner ecosystem of peace, harmony, vitality & good health.

Shira Litwack, Medical Fitness Professional... proud creator of thousands of health enthusiasts & corporate health cultures world wide...
Designing personal & corporate health coaching programs determined by your medical risk factors, lifestyle demands & health saboteurs.
Medical Fitness Professional,Lifestyle & Weight Management Health Coach,Fitness & Nutrition for chronic illness recovery, Smoking Cessation counsellor
Radio Talk Show Host/Producer bestinhealthradio
Director of Health Mentoring & External Resources Canada For International Center of Excellence The Obesity Control Center with Dr. Ariel Ortiz
Cancerfitcare Provider & Regional Director

Join us on Facebook for health tips & learn about latest research:
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Learn How To Lose Weight With PCOS By Changing When You Eat

Many women who have PCOS and who struggle with weight loss related concerns don't realize that the time of day that you eat affects their ability to lose weight. When you eat does matters. For example, if you eat late at night, you will probably awaken not feeling hungry and will be tempted to skip breakfast.

Skipping breakfast is one of the most common mistakes that all people looking to lose weight make including women with PCOS related weight issues. Breakfast is important because it gets your metabolism going for the day. Skipping breakfast definitely affects your odds of success with PCOS weight loss. So the bottom line is, don't do it.

Skipping breakfast leaves your body without the fuel it needs for the day's activities and it puts your metabolism, which is your ability to burn calories for energy, way behind even as your day begins. It's the wrong way to start out your day. Prepare it the night before if you have time pressure in the morning. Have a clear plan for breakfast and make sure you eat your breakfast if you want PCOS weight loss success.

Incorporating a set meal time is great for weight loss. Within one hour of waking up, you should eat your breakfast. This will give you energy for the day. If you find that a snack is necessary before you have lunch, a small mid-morning snack is fine.

You will want to eat lunch about mid-day. Roughly about 4 to 5 hours after you have eaten your breakfast and by then you should be feeling hungry. Make lunch your most calorie-dense meal of the day.

Eat your dinner at least 3, but ideally 4 to 5 hours, before bedtime so that your digestive system has plenty of time to process your meal before you go to sleep. This helps to restore a more normal metabolism that burns your food for energy rather than just storing it as fat.

If you struggle with the urge to snack at night after you've had your dinner, don't give into carbohydrates. These calories will most likely be converted directly into fat. Instead, you can try either a hot or iced tea. Decaffeinated green tea is great for appetite control and can be really helpful when you experience those hunger pangs.

Eating an hour or less before bedtime is a disaster. It's a huge mistake that is commonly made. Eating late in the day leads to weight gain, especially fat. Eating late in the day is how you turn on the weight gain switch. When you eat most of your calories late in the day, you aren't giving your body any time to really burn those calories before you go to bed. If you want to turn the weight gain switch off then eat most of your calories earlier in the day, not right before you go to bed.

If you are in the habit of eating lots of food late in the evening, not only is it bad for weight gain it can significantly increase the risk of having several illnesses and diseases such as heartburn, type 2 diabetes, and heart attacks.

Simply getting into the habit of eating at the right times hugely helps with losing weight and is part of what is critical in maintaining weight loss once you have had some success. This is how you take it off, this is how you keep it off.

By ignoring these principles about the timing of your meals, you may be cheating yourself out of the opportunity to experience success with PCOS weight loss. Take charge of this aspect of PCOS weight loss but make sure you are eating in a way that honors and respects your health needs. You are absolutely worth it.

Dr. Beverly Yates is an expert on weight loss and women's health, including PCOS weight loss. In addition to having two decades of clinical experience, Dr. Yates is an MIT-educated engineer, and has been featured on countless media including PBS, NPR, CNN, & NBC. For a complimentary free report on PCOS Weight Loss Tips and Secrets, go to http://www.PCOSWeightLossTips.com

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Best Quick Workout That Can Be Done At Home

All of us want to stay physically fit and healthy but most of us do not have spare time to go to a gym to do a workout. The addition of gym expenses and travel distance to the gym also adds to the factor why most people do not go to the gym even though they can allocate some time for it. Luckily, there are best quick workout exercises that can be done in the comfort of your home. Gym equipments are tools to help you in your workout exercise but do not necessarily mean that they are a necessity. You can do simple exercises but can have the same results without going to the gym.
In addition to the best quick workout being done at home, all you need is about 15 minutes to complete the exercise. You do not need to have a membership fee and hours of rigorous training in the gym. All you need is a quick time to do simple exercises that are enough to improve your metabolism, flexibility, agility and overall toning. You can do the workout exercises 3 up to 5 times per week.

The first simple best quick workout routine that can be done at home is the pushups. You can do this by lying face down on the floor then place your hands on the floor more than shoulder-width apart. The thumbs must be pointing inward, toes must be curled under and the feet are hips width apart. The body should be straight and avoid sagging in the mid section of the body. Do the exercise by raising your body with your arms by pushing on the floor and then return to the original position when the arms are fully extended.

Another type of push up that you can do is the wall push up. This is done by standing facing the wall while the feet are width shoulder apart. It has the same mechanics with the basic push up but you start with bending your body towards the wall while your arms support the weight of your body. Once your face is close enough to the wall, you can then push back your body to the upright position using the strength of your arms. Make sure that the distance from the wall is just enough for your elbow to fully extend when pushing your body back to its upright position.

Another exercise that fits in the best quick workout that can be done at home is the ab crunches. This is done by laying your back on the floor. Make sure that your back is relaxed during this type of exercise so it is recommended to do this on a carpeted floor. Bend your legs until it reaches a 45-degree angle with your feet. Place your hands crossed in your chest and keep your feet flat on the floor. Do the exercise by raising your head and your upper torso towards your knees. You can return to the lying position slowly when you reach your knees or your body is already in an upward position. Other exercises that you can perform are chair squats, ab suction and squat jumps. You can do exercises 2 to 3 sets with 15 to 20 repetitions per set.

best quick workout

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How To Start Your Get-Fit Program With Boot Camp Training

What Is A Boot Camp?

Boot camp training in the military is recognized as one of the most grueling and challenging physical training programs around. Boot camp exercises are designed to prepare new recruits for active duty. These days, people who want to push themselves to the limit are turning to military-inspired exercise programs to give their body an intense workout and improve strength and stamina quickly.

Boot camp exercises are typically simple and basic. Many of these exercises require little to no equipment. Workouts are fast-paced, so you burn more calories and increase cardiovascular capacity more effectively. The exercises also include high intensity interval training (HIIT).

There are many different military-inspired exercises with varying levels of difficulty. Although the workouts are strenuous, people find them rewarding. The workouts can be personalized to suit your fitness goals. When done properly, these exercises will help improve your strength and stamina.

Should you decide to adopt this form of fitness program be sure to see your doctor before starting any training. Importantly, always warm up with 10 minutes of light cardio before performing the exercise routines.

Push-ups

Considered one of the best body weight exercises around, push-ups target the muscles in the chest, arms and core. Use only your hands and toes to support your body weight. Keep your back straight and avoid raising your butt. Bend your arms to lower your chest to the floor. Hold the position for one count at the bottom of the movement. Straighten your arms (do not lock your elbows) to raise your chest back to the starting position. Perform four sets of 20 reps.

High Intensity Interval Training (HIIT)

HIIT sessions consist of exercises done at low intensity for a set period of time, followed by a shorter interval at maximum intensity. The most basic HIIT exercise involves jogging and running. You can run for two minutes at slow to moderate pace, followed by sprinting for 30-60 seconds. Repeat the intervals 4-6 times.

Burpees

Burpees provide a full body workout, working the muscles in the legs, arms and core. They also offer a good cardio workout.

Start by standing with the feet about shoulder-width apart. Keep your arms at your side. Squat and place your hands on the floor in front of you. Quickly whip your feet back, landing in a push-up position. Do one push-up and then jump your feet in, bringing them close to your hands. Jump up and raise your arms overhead. Return to the starting position and repeat. Do four sets of 20 reps.

A growing trend in fitness boot camps are the indoor locations which prove to be climate proof and provide a better environment for regular fitness workouts.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered is healthy eating which deals with subjects such as juicing and the Paleo Diet along with one site that covers a wide variety of general topics under the title of Healthy Habits Matter. Visit the HF & S Club home site at http://www.healthfitnessandsport.com to learn more about this free-to-join Club.

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Getting Fit Five Minutes at a Time

Exercising may seem like a lot of work for most of us. It takes time, effort, energy and even some bucks. Some people would opt to go to the gym or involve themselves in sports. There are some who are fans of marathons or triathlons. But for some, especially for those working, it can become cumbersome and exhausting. Having work, being in school, or generally being busy is not an excuse not to exercise. All that exercising takes is a good mindset, maximization of resources, and extraordinary willingness.

It all begins where all good things begin... a positive mindset. A can-do attitude is important if you want to make exercising a habit. Think about what you want to achieve and start doing it. Push yourself to your limits and never make excuses for not exercising, as much as possible, don't have 'cheat days' or days where you slack off and binge eat. Whenever you get too tired or too lazy to exercise, visualize the 'you' you want to be and let it be one of the primary factors for your exercise.

The next thing to remember when exercising is that you can't get what you want right away. Exercising is gradual, and increasing. For instance, you'd want to finish 100 push-ups in one go without having previous exercises. You can't possibly do that. If you can, you might end up with a concussion or something of the sort. Start small, and gradually increase your numbers of repetitions and sets. Start small and end up big. Even if you do 100 sets in one day, and then stop altogether, you won't see or feel any visible difference, except maybe a really numb and aching arm. The secret to successful exercise is normalization. What do we mean by normalization?

Normalization is making it a part of your day, of your regimen, or your life. It should be something you can't do without. Earlier on, we mentioned about 'not getting that you want right away'. That's a general truth you can't expect to get a six pack within just one week of exercise. It takes several months for you to notice any changes, and more months for others to notice, too. So just keep going. Be patient, you will reap the rewards. Working out needs a lot of work.

Third, is that you'd have to make time for exercise. How long are we talking about? Around 5-30 minutes a day will do. It's not about the length of the exercise; it's about how many times you repeat it. As earlier stated, normalization. Make it a part of your life. What can you possibly do in 5 minutes? The secret to accomplishing a lot in 5 minutes is time management, and a whole lot of guts. There are exercise regimens which consist of basic lifting and crunches for busy people. You can do it immediately when you wake up in the morning, or when you get home after work. You can increase work-out time depending on your schedule and the intensity of your training. Most people would want to be involved in sports like swimming, volleyball or basketball, but simply don't have the time. If you are one of these people, try the 5 minute regime at least 4 times a week. You can't go to the gym? Get a work-out tape or search for exercises in YouTube and do it at home. Technology has helped revolutionize exercising. Waiting for something to boil? Go ahead and get on with the 5-minute exercise regime. Multi-tasking, right? Ways can be found for those who wish to improve.

Last, but not the least, don't forget to rest. Resting helps you recharge your mind and body for your activities and exercises for the day, and for the next day. Don't give up sleep.

When you're exercising, there may come a point in time when you'd just want to give up and quit because you aren't getting what you want. As earlier said, exercise isn't a magic trick, it's not an 'instant thing', it is something that requires patience, perseverance, discipline, self-control and a ton of sweat. Keep going. When you start wanting to give up, it may mean that you're almost there.

Helping fellow Singaporeans to lose weight one person at a time: Singapore Weight Loss Challenge

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