by Riviera Fitness/French Riviera

Real, rapid weight loss comes from a combination of diet, exercise and sheer determination.

As much as we’d like to believe it, there is no instant program that will hack off the poundage within a day or two. Nope, our bodies just don’t work that way.

However, there are ways to optimize cardiovascular exercise over a short period of time so you see the results you want quickly. Here are three tips:

Tip #1. Figure out the best cardio workout scheme for you. Our bodies are not created equal – you probably know this already if you browse fashion or bodybuilding shows every now and then.

You can find several online tools to track workouts that will help you record your body measurements and fat percentage (body mass index), monitor your workouts and nutrition intake. Being aware of this information can help you monitor the effectiveness of the different levels of exercise that you do. You will be better able to tell whether fat is burned or muscles are developed from particular workout intensities.

This knowledge is especially useful in that it will help you to pinpoint the fat burning exercises that work best for your body.

A key point you will want to be aware of is that low intensity cardio workouts do burn fat. However, you need to build up to that optimum heart rate, and maintain it – the entire process takes longer than it would for a high intensity cardio workout to get the same results. Of course you will need to exert yourself more to perform high intensity cardio workouts – and you will feel the burn.

Tip #2. Mix it up. There’s no rule that says you must stick to either only the low or the high intensity workouts to get the best results. In fact there are several physical trainers who recommend programs that alternate low intensity workouts with high intensity workouts.

You can also mix up the two intensity levels within the same workout. You can push yourself at the beginning of the workout, quickly reaching high intensity, and then slow down once your heart rate is at the desired pace, maintain that heart rate / intensity for longer than you would be capable of maintaining high intensity exercises.

Tip #3. Have fun. The cardio workouts that achieve the best results are those that keep things interesting. Most people think of working out as a chore, which is why so many never reach their fitness goals.

Don’t fall into a boring routine; pound the treadmill one day and play two sets of tennis on another, mixing up your high and low intensity workouts in the process. If you’re falling asleep on your stationary bike, keep your mind occupied by reading a book or watching TV. You won’t realize you’ve been exercising for over an hour when watching your favourite show while skipping rope or jumping on a trampoline.

To achieve optimum results for rapid weight loss, pair your exercise regime with a balanced diet – and know when to eat to aid your cardiovascular activities. For higher intensity workouts, have some protein in your system but make sure to eat two hours before the exercise and then not again till an hour after. That hour is actually when your body burns fat and eating anything will distract this process.

Also, keep your metabolism up by eating small meals throughout the day instead of three large meals. Diet, exercise and sheer determination – your tools to rapid weight loss that’s both safe and successful.

by Enokson

Tip no. 1

Find Some Things to Do That You Really Enjoy. Doing exercise routines does not mean you have to spend boring hours at the local gym day after day. Also, you don’t need to buy expensive exercise equipments which you’ll never use anyway. Anything that gets your body mobile is much better than doing nothing at all. A simple exercise that you can do almost anywhere is walking. Jogging is another example. Whenever you play with your children in the yard, you are actually doing some exercise. Other things which you can easily do and which can be a form of exercise are gardening, cleaning your house, taking a walk in your neighborhood, climbing stairs, and swimming.

Tip no. 2

Always Schedule Some Time To Do Exercise. Sometimes the only way we could insert some exercise time into our busy schedule is to think of it as going to an important meeting. Many of us go through our daily lives taking care of other people and too busy earning money that we often deny ourselves of even a little free time. However, with a little effort we could make exercise become a part of our daily routine. Once we’re able to start doing it, we’ll find it much easier to do on a daily basis. We just have to determine which is the best part of the day for us to exercise. This varies with different people. Some people might want to do it in the afternoon. You, however, might prefer doing it in the morning, when you’re still feeling fresh. What is important is that you do it. As much as possible, do not let a day pass without doing an exercise. Why not ask a friend to do exercise with you? Sometimes you are much able to do regular exercise if you’re doing it with a friend.

Tip no. 3

Invigorate Your Day With a Simple Exercise. Feeling too tired to even to do a simple exercise? Try to do it anyway. You will be surprised at how a simple effort to exercise can make you feel energized and much more invigorated even after the exercise. Specially when you feel stressed, which is one of our body’s biggest energy sappers, a litter exercise can go a long way in helping to relieve your stress.

Tip no. 4

Reduce Boredom by Mixing up Your Exercise Routines. Things that you do over and over again are bound to become monotonous, and, what’s the word, oh yes, routine. Same thing goes with exercise. As soon as exercise becomes just one of your daily routines, you’ll become too bored with it that you’ll likely stop doing it. To avoid this, you need to change your workout routine. Once you get tired of running, try walking. If you get tired walking, start cycling. If you’re doing weight lifting, try to alternate this with some cardiovascular workout during the week. If you enjoy sports, why not go bowling with your friends. Or a game of tennis every now and then. Basketball is also a very good form of exercise.

Tip no. 5

Never Start Your Exercise Without Warming up First. Whatever kind of exercise routines you choose to do at a workout session, always start with stretching to warm up your muscles. Your muscle tissue are less likey to incur any damage during exercise if you first do some stretching. Stretching also helps to pump up your heart and keep your blood flowing. Even just a few minutes of stretching will go a long way in making your exercise invigorating and enjoyable.

by sirwiseowl

An Exercise Ball Ab Workout is perhaps better than a regular abs workout because it challenges more than your muscles, it challenges your stability, balance and overall coordination. One of the main benefits of an exercise ball is that your body responds to the instability of the ball to remain balanced and engages more muscles to do so; in time, these muscles become stronger, to keep balance.  Another benefit is that the ball protects your spine during the movement, so you will be able to work out more without straining your back… Plus, it is more fun to use the exercise ball while you do your crunches, push-ups, etc. than the old-fashioned way!

If you have decided to start exercise ball abs workout, at home, or at the gym, here are three tips that will help you get the best results from your exercise ball training:

1. Warm up before you start!

Never start your workout before warming up. You should do 5 to 10 minutes of cardio before your exercise ball abs workout. Proper warm up helps prevent injuries; it also increases the efficiency of contracting muscles by increasing the heart rate, oxygen reserves to the muscles and by speeding blood circulation. Be careful not to warm up too long though; you don’t want to waste important energy you’d better use during an intense workout. A good rule is to raise your heart rate a little, sweat lightly and have a slightly elevated body temperature.

2. Do super sets & Circuits!

Pair two exercise ball abs exercises together, and perform them one after the other without any break. Circuits are even better, you do four or more types of exercises in a row without any breaks between them and include three to four circuits in your training. Your abdominal muscles will be stressed to the max, and since muscle grows in response to stress, they will bulge up faster.

3. Add weights to your exercise ball abs workout!

After a while, your muscles get used to the training routine you use and you will notice that they don’t grow as fast as before. This is when you need to add weights to your abs workout. You can perform your abs crunch on the exercise ball while holding a dumbbell in your hands. Your abs will be stressed more than they are used to and will grow faster. You can increase your weight gradually.

Exercise ball abs workouts guarantee good results and they are more fun than regular workouts, so you won’t get bored during your training session. Remember, when you train with an exercise ball, you also improve your balance, stability and coordination.

by sirwiseowl

Ready for a few good ab workouts to help push your ab workout program over the edge? If that’s the case, you’re definitely not the only one.  Sure the desire to get six pack abs is nearly universal at this point, it’s true that most people just don’t have a clue when it comes to designing an effective abdominal training routine.

Below I’ve put together abdominal workout programs that target each of the muscle groups in your abdominal area, ensuring that you’ll actually move closer to getting those six pack abs you’ve always envied.

Before I list the good ab workouts, it’s critical that you figure out right up front that it just doesn’t matter how you train your abdominal region, if you’re not going to pay attention to what you eat.  Sure you actually do need to make time for some abdominal training routines in order to build up your abdominal region, you’re just not going to be able to see them until you strip away the body fat that’s covering them up in the first place! The only way to make this happen is to make a plan to strip off fat all over your body.

If you’re ready to strip off fat, you’re going to have to pay close attention to what you’re taking in every day as well as performing fat burning workouts that target the stronger muscle groups on your body. So definitely be prepared to mix up your diet a bit and commit to working on the big muscle groups on your body like your; legs, back, chest, shoulders etc. Focusing your workouts on the most powerful muscle groups burns more calories witch in turn allows you to cut off more body fat. And the more body fat you can melt off, the more impressive your abdominals will be!

Some Good Ab Workouts

I really think that the abdominal workout programs listed below are all you really need in order to carve out ripped abs. If you focus most of your efforts on your diet and hard and heavy workouts and you also make it a priority to mix in a few effective abdominal workouts each week, you definitely will start to expose your abs and achieve your goal of a leaner and firmer waistline.

Don’t try and work your abs each day of the week! Not only is it a waste of your time, but you’ll be negatively impacting the amount of body fat you’re able to burn – instead of focusing on the bigger muscles in your body, you’ll be performing exercises that don’t require anywhere near as much energy to complete.

Ab Workout #1

Hanging Knee Raises – 3 sets x 8-12 reps
Saxon Side Bends – 3 Sets x  8-12 reps
Weighted Crunches – 3 Sets x 8-12 reps

Abs Workout #2

Incline Hip Thrusts – 3 sets of 8-12 repetitions
Medicine Ball Russian Twists – 3 sets of 8-12 repetitions
Exercise Ball Crunches – 3 sets of 8-12 repetitions

Try to perform each of these exercises with heavy enough weight to give your abdominals a reason to grow! Rest for 1 – 2 minutes between sets and try to mentally focus on making sure the muscle contracts during each repetition. Perform each rep in complete control over the weight – do not use training weights that are too heavy or use sub par form or you’ll eventually hurting your abdominal muscles.

There you have it…a few good ab workouts that are effective and simple. Pick one of them and run through it in the beginning of the week, then move on to the next ab workout after a few days of rest. Stick with the six pack abdominal training tips above, (and make sure not to go crazy and work your mid section each and every day!) and over time, you will be able to carve out an eye catching mid section.

by Special Collections Research Center, Swem Library

 

Many people do not realize to get six pack abs, they not only need to do the right abs workouts, they also need to eat right. But even though you know the importance of abs diet, there’s a lot of information that gives you conflicting recommendations when you search abs diet. Sometimes, it makes you wonder does the abs diet work? Yes, it does, but only if you do it right. Here’re 6 tips to overcome your abs diet challenge.

1. Drink more water

Our body comprises 75% water, it helps to transport nutrients, minerals and vitamins to various part of our body. If the water level in our body is low, it will affect our body ability to bring the much needed nutrients to and to remove the waste material out of the different part of the body. Water is also one way to control your appetite.

 

Learn How I got A 6 Pack In 4 Weeks! Click Here for more Video tutorials and Reviews

 

If you suffer from water retention, one of the best way to get rid of that is to drink more water, and not less. Water retention is actually another aspect of our body survival mechanism. Drinking more water while you eat helps to alleviate the nagging feeling of not having eaten enough.

2. Eat carbohydrates together with protein

A good abs diet meal will need a balance of carbohydrates and protein to build muscle and burn fat. Protein is essential for building healthy muscles and maintaining a strong immune system. It also helps to stabilize the body insulin level. It has a high thermic effect – meaning it will expend more energy for digestion, absorption and disposal of ingested food.

Carbohydrates are a major source of fuel your body uses for activities. However, too much of it will stimulate the appetite, causes mood swings and promote fat storage instead of burn fat. Therefore, striking a balance is important when you eat – balance the protein and carbohydrates intake.

3. Take protein and carbohydrates 1 hour after workout

To burn fat and gain muscle, research shows that taking abs diet smoothie containing protein and carbohydrates one hour after workout is more effective in muscle protein synthesis.

4. Eat 5 to 6 meals a day

Research has shown that the best way to get flat abs, burn fat and gain muscle is to consume 5 to 6 small balanced abs diet meal throughout the day. Such meal can be as simple as a shake, low fat cottage cheese mixed with fruits or yogurt.

5. Serving size appropriate for your body weight

In order to control your calorie intake in your abs diet meal, you have to keep the appropriate serving size of your food intake to be that of the size of your clenched fist.

6. Give yourself a treat once a week to help your abs diet plan

Eating whatever you want once a week, outside your abs diet menu, may in fact help you burn fat and gain muscle. You see, when your body starts to burn fat, it causes your body’s survival mechanism to kick in and tells that you are starving. Eating whatever you want once a week may calm that ‘feeling’. We do not want your brain to feel that you are starving because that will cause your body to start storing more fat.

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by jp_ns

Six pack abs is highly desired by a whole lot of us. Yet most people don’t seem to achieve this. There are lots of free and paid advices on how to get those tight abs. Few work, some for a time, others are just a waste of time. Here are a few proven tips that really work.

1) Stay focused. Always bear in mind what the objective is. It is not enough to desire six pack abs, you have to be ready to make the necessary sacrifices, so you can succeed.

2) Drink lots of water. Yes the same old advice. Drink about four liters of water a day.Water flushes the body systems. It helps get rid of toxins which contributes in to the development of fat. Since water also boosts your metabolic rate it also helps burn fat.

3) Eat right. Fat is accumulated when the body is bombarded with more fat from food than is required for its daily functions. Saturated fats should be taken in very little quantity. Eat fresh and natural foods eighty percent of the time and cut down on your in take of junk food. this also helps you loose weight.

4) You cannot get rid of belly fat directly by exercises that work on abdominal muscles. Fat loss occurs in every part of the body at the same time.

5) Work out. This is necessary for reducing your body fat. It helps burn fat thereby exposing the muscles underneath. A reduction in belly fat gives your abs the necessary exposure. Combine some cardio exercises like running, with exercises that builds the abs like crunches.

6) Diligence show me a man diligent in that which he does……..he shall sit before kings. Never give up even when it seems there is nothing to show for your efforts.

Following these tips will help you in achieving six pack abs.

keep-weight.html</a> NOW. Good luck.

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by Special Collections Research Center, Swem Library

Six pack abs are not something just for guys to get excited about. As a woman, you might assume that it would be harder for you to get a six pack, but that is not always the case. If you are interested in slimming down your stomach and you want to get a six pack stomach, this is something that can definitely be achieved.

Sometimes women get the idea that it’s harder for them to get six pack abs and that kind of keeps them from really ever achieving their dream look. Now, it might not be easy to get those sculpted abs, but it can be done.

Here are a few six pack abs tips for women who want to slim their stomach:

1. Exercise, exercise, exercise.

Anyway you look at it, you are not going to get that sexy stomach without doing some exercise. You need to burn off the fat that is currently covering your stomach, or else those abdominal muscles will never show through. Aerobic exercise several times a week can help you to accomplish this look, and when you add in a little strength training, the results can be incredible!

2. Proper nutrition is a MUST.

If you are going to get that slim stomach, then you need to be ready to get your diet in order. Without the proper nutrition, it will be almost IMPOSSIBLE for you to get that svelte look that you are after. Cutting out junk carbohydrates is an easy way to get on the right path, as most people take in far too many of these carbs throughout the day. Also, you want to add in healthy portions of fresh fruits and vegetables as well.

3. You need to have a step by step plan that you can follow to get those six pack abs you have been craving.

It’s not always easy to stay on track when it comes to achieving your ideal body type, and without a plan that you can use and follow on a daily and weekly basis, you are going to struggle. You need to be able to get a step by step plan that is easy to follow and is something that you can use in your daily life or else you probably will not stick to it.

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by charchen

By Crystal Clark

So you want to know how to lose belly fat quickly, don’t we all! It seems every one is looking for the quick fix. Don’t get me wrong you can definitely lose belly fat quickly but I think we need to understand what got us the belly fat in the first place. We need to know this so it doesn’t come back. What is the point of getting rid of belly fat quickly for it to only return in the upcoming weeks or months? I think the goal is permanent weight loss here.

Let’s take a look at how to lose belly fat quickly and safely

We can accomplish weight loss without crazy fad diets, the latest gimmick or the latest weight loss pill. In my eyes these are all a waste of time.

>>>Here are a few things you need to be aware of. If you want to lose belly fat quickly you need to;

Drink More Water;

Water helps speed up your metabolism that will help you burn fat. Water improves your metabolic process and can even reset it if you are known to have a slow metabolism. What’s the ideal amount of water you should drink each day? 2 liters a day is ideal. If you can’t stomach water than add some flavor to it.

Eat Protein Rich Foods;

High protein foods are ideal for losing belly fat quickly. A high-protein diet takes more energy for your body to digest, than any other macronutrient. This process can increase the amount of calories you burn every time you consume protein.

>>>Examples of Protein-rich foods include; turkey, chicken, eggs, and lean beef.

Fish is also a great choice of protein. Fish is known to be very fatty particularly fish such as salmon and trout. These fish carry the healthy fats known as Omega 3. These fats are actually very healthy to your overall health and are known to help speed up you metabolism.

Eat Your Veggies;

I know I know who wants to hear that. A lot of people have a hard time eating them and some people will never eat them. Veggies are very low in calories and they are a very healthy addition to any diet. Adding them to your plate can help prevent you from overeating. You can Lose belly fat quickly by lifting weights;

If decreasing belly fat quickly is your aim, add some weight training to your life. Basic exercises can be accomplished at home and at the gym. In most cases you don’t even need equipment to workout with you can just use your own body weight. The more muscle you have the more fat you are able to burn. This is why working out is a huge part of losing your belly fat quickly.

Lose belly fat by getting a cardio workout;

Another great addition to losing your belly fat is doing some form of cardio. For some people just hearing the word cardio makes them sick. You don’t have to run a marathon to consider that cardio. Even walking around the block can be a good place to start.

Here are some cardio suggestions you can consider; Running, jogging, brisk walking, swimming, tennis, dancing, and cycling are all great exercises for burning extra calories and speeding up your metabolism. As I said before do what you can, if you can only do ten minutes than that’s good enough. But just know that if you want to lose belly fat quickly you should consider doing HIIT; High Intensity Interval Training Cardio.

Visit www.lose9in11days.com to find out how people lost an average of 7 pounds of fat in 11 days without boring workouts or sit-ups.

Note; You may wish to publish this article for your website, blog, etc. As long as the article remains in its full entirety; including the links and the about the author resource box.

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by Cayusa

Top 10 Foods That Help You Lose Weight

Magic Diets don’t exist. But because they’re rich in fiber, some foods take longer to eat, yet have fewer calories per gram. They may also alter intestinal hormone levels and lead to your feeling less hungry.

That’s the idea behind the following foods which because they’re also tasty-trick your body into feeling satisfied with far less fat and fewer calories:

Salads: Make salads with many tomato’s, car rot, beetroot, cabbage, capsicum, and lettuce, or cucumber all low in calories-your diet staple, to liven them up, you can use curd or lemon as a salad dressing. Sandwiches too, are a goods way to have these raw vegetables. The bread helps fill you up, but don’t use butter-spread a coriander-and-mint chutney instead would do good.

Grapes: Instead of munching your way through a packet of biscuits after a hard day, try grapes instead. They’re high in sugar, but as long as you don’t overdo it, they offer the same soothing hand-to-mouth action with none of the fat. They’re especially good chilled besides, a hundred grams of grapes contain only 70 calories.

For a complete workout routine log on to this  program.  WF health and fitness experts will design a personalized fitness program especially for you depending on time available, level of fitness and the kind of results desired.

Oranges: The more slowly you eat; the easier it is to recognize your body’s satiety signals. And what snack takes longer than peeling and sectioning an orange? Oranges have only 48 calories. (200 ml of orange juice, with all the fiber gone, has about 115).

Potatoes: Surprised? The problem is not the potatoes, but the way they are cooked . Finger chips or other forms of fried potatoes are high in fat. But if baked or boiled and eaten without fatty accompaniments, potatoes are great for your diet. Have them mashed, adding pepper and a dash of lime. Or stuffed-as in aloo parathas, prepared without oil or ghee of course. (If you must have finger chips make them in the microwave). Potatoes contain only 97 calories.

Sweet potatoes when boiled have a naturally rich taste and creamy texture. They have 120 calories more than potatoes – but they’re delicious even without accompaniments. And although they belong to a different botanical family, calorie they’re just as nutritious as regular potatoes.

High fiber cereals: By providing bulk, some cereal-based foods, too, fill you up on relatively few calories. They include chapattis, roasted corn on the cob, dhokla or idlis, and white rice upmas. Other breakfast choices could be oats, poha, or rice wheat-or- corn-flakes low in sugar’. Pour skim milk on the flakes. If you prefer them sweet, add chopped fruit.

Sprouted pulses: When pulses are sprouted, they gain vitamins and fiber. Eaten raw, they’re good for slimming. Moong, for instance, sprouts quickly and its sprouts taste good raw. A 50-gram serving has about 140 calories. Raw sprouts of other pulses-rajma, broad beans and dried peas for example-can be made more palatable if they’re steamed, though this lowers their nutrient value.

Curds: If made from skimmed cow’s milk, curds contain only 56 calories and are a good source of protein, calcium and vitamins, Plain curds with a little fruit is delicious as a dessert.

Water: Research shows that snacking in particular is often the result of mistaking thirst for hunger; write Tarla Dalal and Dr Swati Piramal in East Your Way to Good Health. Water has no calories, so it’s great for filling up. Those who find it a plain bore can quaff low-calorie drinks that contain mostly water such as buttermilk, coconut water, and watermelon juice. Clear vegetable or dal soups are nutritious and don’t have many calories, avoid cream soups.

Air popped popcorn: That’s popcorn made without butter, oil or salt. Pop it your self in a container with a lid, either over a stove or in a microwave oven. If quantity affects the quality of your eating experience consider that four cups of air-popcorn have only 100 calories and one gram of fat. Compare that to potato wafers-four cups have about 600 calories and 40 grams of fat.

Chocolate bar: To avoid binges, it’s important to indulge yourself once in a while. An occasional 20-gram chocolate bar-about the size of a small 5 star-is a good choice for sweet-tooth cravings, because it’s individually pack aged and thus less risky than cake, ice cream, or puddings.

A diet containing these foods can help you lose weight, but don’t neglect exercise. Scientific studies have shown that calories intake is not necessarily higher in the obese than in normal people. It’s energy expenditure that’s often lower in those who are overweight. So make sure your weight-reduction plan gives equal importance to exercise

So the next time when each one of you is off to shop for food or sit down to eat, don’t forget to incorporate these foods in some or the other way to achieve a healthy and balanced diet

.   When you think of weight loss and losing weight, the first things that probably come to your mind are either those “lose weight fast !!” articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they’re talking about… or maybe you’re thinking of all of those weight loss pills that claim to be safe and allow you to “eat whatever you want and still lose weight because the pill will do all of the work for you” or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you’re thinking of rice cakes and never eating and being hungry all day long.

Well, if you are thinking any of those things, forget it! Forget all of it!

What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some “fitness magazine” diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I’m going to make you buy my “book” or order my “product” first before I tell you? Well I’m not! I don’t have a book and I don’t a have product. I am not trying to sell you a damn thing! What I am trying to do, no… what I am GOING to do, is tell you exactly how you can lose weight. Enjoy…

Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:

1) Count how many calories you eat in a normal day. That’s right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, “yeah right, I’m not gonna sit around counting calories all day.” Well, if you’re thinking that, then you’re obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

5) Cardio. Cardio is an important part of weight loss. If you’re serious about losing weight, but don’t want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever… cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 – 5 days a week. I say 3-5 days a week because I don’t know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)

6) At the end of that week, weigh yourself. You’ll notice a difference just after one week! Now, don’t expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don’t sound like much? You can lose 5-8 pounds a month! That’s around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.

Can you really lose weight without ‘dieting’? long term and keep it off? In a healthy way? Yes if you know what it takes to lose weight: creating an energy deficit.

Energy or kj’s work like this; you intake energy from food and you use it to sustain your body (all functions such as breathing, circulation, temperature regulation etc use energy, as well as building and repairing tissues) and by activity or moving the body. Weight gain or loss depends on a very simple equation:

Energy in = energy out; weight maintenance

Energy in > energy out; weight gain

Energy in < energy out; weight loss

It’s solid science, it’s a clear mathematical equation. It is true, it works. The law of conservation of energy states: energy cannot be created nor destroyed, only changed from one form to another. And this is of course exactly what happens in the human body. Energy from food can be used to heat the body, to contract muscles to walk, to absorb minerals to build bones etc. But if there is extra floating around it will be stored and our big spare energy storage system is the fat cells. So what do you do if you have too much stored energy.  Finding a Healthy Weight

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

Weight loss !

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by A&A Design Build Remodeling, Inc.

The body is an amazingly efficient metabolic machine which stores excess caloric energy for use in times of famine. Unfortunately our genetically programmed survival mechanism leads to failure for the majority of people trying to lose weight. Information published in the American College of Sports Medicine provides encouragement to those who use exercise as a catalyst to drop excess weight.

Professional athletes load up on fast burning carbs before they train, as this provides the necessary energy they need to perform at a competitive level. Research indicates that people who don’t eat before exercising burned significantly more body fat, and for a longer period of time than those who ate prior to exercise. Carbohydrates are the body’s preferred source of energy, and when carbs are not readily available, fat is burned instead.

This information is important for individuals interested in sustainable weight loss. Many people believe they need to eat prior to exercise, as this provides fuel for training. In effect they’re simply burning the calories just eaten, and never turn up their fat burning metabolism, unless they exercise intensely or for an extended period. Research sheds an important light on the proper steps to follow to maximize the weight loss effect from each exercise session.

Tip 1: Carb Fast Prior to Exercise to Burn Fat

Fat burning in the body shifts into high gear when energy from a recent meal is limited and you begin to exercise. The body must find an energy source and shifts to your fat reserves. Eating a meal high in carbohydrates will cause your body to focus on burning existing calories, and a full stomach actually encourages fat storage, even during exercise.

Carb fasting before exercise will provide weight loss results for many people, but it’s important to note that is may not be for everyone, especially those individuals with poorly controlled blood sugar or diabetes. If fasting of any type is not an option, eating 3 or 4 smaller meals per day will work better to control blood sugar spikes. Avoid processed carbohydrates or any type of food which breaks down to glucose quickly, including fruits, sweetened beverages and juices.

Tip 2: Use Protein to Increase Metabolism

Protein is your friend when trying to lose weight. Proteins are very difficult for the body to break down, and therefore don’t provide an easy source of energy, forcing the body to break into its fat reserves for fuel. Research from the Medicine and Science in Sports & Exercise journal demonstrates that whey protein eaten 30 minutes before exercise boosts the fat burning metabolism for up to 24 hours after the workout ends.

Tip 3: Choose High Intensity Interval Exercise to Drive Weight Loss

Choosing the right type of exercise is essential to maximizing the fat burning potential of a training session. While aerobic exercise is important for its heart healthy benefits, high intensity interval training is optimized for metabolizing fat. Resistance exercises which train the muscles in short bursts at high intensity for 1 to 2 minutes per repetition help to build fat burning muscle. We have evolved with this ‘fight or flight’ type of exercise, and it’s the key to priming our fat burning furnace.

Exercise is the catalyst to successful weight loss, and improving the efficiency of each training session will step our metabolism into overdrive, burning stored fat for energy. While it’s possible to lose weight without exercise, most people understand that a reduced calorie diet and regular exercise are necessary for permanent weight loss. Get the most health and weight loss benefits from exercise by coordinating meal timing and food choices with high energy resistance training.