Rapid Weight Loss

Lose Weight By Creating Your Own Exercise Program
By Shafir Ahmad

Experts recommend that you accumulate one hour of physical activity every day to stay healthy or improve our health. Obviously this is also good if you are trying to lose weight and keeping it off.

The rule is the more intensive the activity is, the shorter the duration of exercise. As you progress into activity with moderate intensity, you can cut down to 30 minutes a day for four days per week.

There are 3 types of exercise that your body needs to keep healthy - cardiovascular, flexibility and strength. Cardiovascular activities are those ranging from moderate to vigorous exercises.

Here are some of the light, moderate and vigorous activities:

Light activity : Light walking, stretching, volleyball (60 minutes)

Moderate activity : Swimming, cycling, dancing, brisk walking (30-60 minutes)

Vigorous activity : Jogging, basketball, aerobics, hockey, fast dancing (20-30 minutes)

Aerobic or cardiovascular activities help you to become slim and get your heart, circulatory system and lungs in great shape. If you are working out at between 65 to 90 percent of your maximum heart rate, you are exercising hard enough. Older adults and beginners should aim at working out at 40 to 50 per cent of their maximum heart rate. Activities include rowing, step aerobics, soccer,hiking, distance cycling and water aerobics.

An easier way to tell if you are working too hard or slacking off is by way of conversation, which if you can talk comfortably while exercising, you are not overdoing it.

Being flexible means that your joints can move fluidly through a full range of motion like bending and stretching. The more flexible you are the less likely you will get injured. There is a long term gain if you get into the habit of flexible activities when you get older. Flexible activities include mopping, yoga, bowling, sweeping, golfing, pilates, tai chi, curling.

Strength training or also known as resistance training builds muscular strength, tone and endurance. It improves posture, prevent injuries, reshapes problem areas, increases metabolism and helps to prevent osteoporosis. All health benefits of strength training can be achieved in two 15-20 minute sessions per week. Activities include climbing stairs, heavy yard work, pushups, squats, abdominal crunches and lifting free weights (dumbbells).

Throughout your program you must periodically increase the amount of work your muscles perform for example, you need to increase the amount of weight you lift or the number of pushups or situps.

The best time of the day to exercise will depend on what activity that you do. However studies have found that afternoon or early evening is best for strength training. Still it does not matter what is the best time to exercise. What is key is that you pick a time when your energy level is still, and when you feel motivated.

Get your exclusive free report on Weight Loss at http://www.Weight-Loss-Secrets-Revealed.net

If you are even remotely interested in finding the best weight loss program for you, check out my site for more information and secrets on diet meal plan.

Shafir Ahmad is an Infopreneur bringing you the best information.

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Losing cellulite can be a trying experience to say the least. We see all these products advertised and hear about so many new techniques and fads. It can not only be confusing, but very frustrating as well. Here are a few of the easier tips that are known to help in eliminating cellulite.

1. Weight loss - Perhaps the biggest reason of all for having cellulite is due to being overweight. A solid weight loss plan that lets you lose weight over time will also allow you to lose the excess cellulite as well.

You don’t want to starve yourself, you want to take it slowly. Replace some of the high fats with fresh fruit. Simply by removing 200 calories a day you’ll be well on your way to your goal.

2. Stop smoking - We all know how bad smoking cigarettes is to your overall health, but it also contributes to cellulite growth according to medical experts. Kicking the habit is one of the best things you can do for your body.

3. Cut down on caffeine/alcohol - These two areas are among the biggest reasons people have excess cellulite. Too much coffee or alcohol are well know causes building fat.

Other items like diet pills, laxatives are also bad for anyone losing cellulite.

4. Drink water - This is a very easy tip and one that works for many people. Eight glasses of water a day will not only help in ridding your body of toxins, but it helps in eliminating cellulite as well.

5. Get some exercise - There are many exercises to get rid of cellulite and tone your body. Everyone knows that getting exercise is recommended to maintain our health, but it’s also good in losing the fat as well.

6. Eat more fiber - Adjust your diet and include more fiber and fruit. It will increase your metabolism and help remove some of those ugly dimples.

7. Cut out the fat - Cut down on the fast food which is so high in fats and carbs. This tip alone will go a long way in curing cellulite problems. Put in a healthy meal plan to your daily routine and you’ll reap the benefits.

Losing cellulite takes some time, but if you’ll stay committed and focused, you can do it.

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Are you wanting help in eliminating cellulite? You can find more information about Losing Cellulite as well as help on everything to do with cellulite at http://www.Cellulite.InfoFromA-z.com

Lose cellulite

1. Eat 5-6 small meals per day.

Your body uses physical, uncomfortable cues to guide you to action based on physiological needs. When you are thirsty, your body is telling you that you are dehydrated and you need to drink. When you have to urinate, there is an uncomfortable feeling of a full bladder, which gets worse if you do not relieve yourself. Upon receiving these cues, would you ignore them simply because you are busy? Most often, thirst and the need to urinate are acted upon immediately, so the stimulus never gets too powerful. Hunger is the body’s way of telling you that you need to eat. Don’t ignore it! If fact, it is best to avoid hunger all together, so you don’t feel the urge to run to the refrigerator the same way you may run to the rest room when pulling over on a long car trip.

Also, since every meal should contain a balance of protein, carbs, and healthy fats, all the different digestion mechanisms will be activated to digest the mini-meals, which burns more calories when digesting your set number of calories.

2. Include lean protein at every meal.

Eating protein at every meal gives your body a constant supply of amino acids. When sugar is made in the body, amino acid carbon skeletons are often utilized. A diet that is higher in protein prevents the body from using your muscle stores to make sugar. Also, many studies show that diets which are moderately high in protein (~30% of calories as protein) allow for greater muscle retention during weight loss. Furthermore, protein is the most important nutrient for satiety– you will not feel hungry as quickly. A 30% protein diet has not caused medical problems in research.

Good examples of lean protein include tilapia, skin-less chicken breast, turkey breast, 95% lean ground beef, some pork loins/chops (check nutritional info on package), 1% cottage cheese, and textured vegetable protein.

3. Eat raw, non-starchy vegetables and fruits frequently.

Always have non-starchy vegetables available for as your new “snack food.” They are good for you, fill you up, and give you something to chew on when you just feel like chewing on something. Also include non-starchy vegetables at most meals; vegetables make a reduced calorie diet far more substantial.

Good examples are broccoli, collard greens, spinach, lettuce, tomatoes, celery, water chestnuts, peppers, onions, and a multitude of others.

Eat 2-3 servings of low-glycemic fruits a day. Fruits are high in antioxidants, fiber, and generally very low in calories. For example a small piece of cheap white bread has 60-80 calories– a cup of strawberries has only 50.

Good examples of fruits that fit in this category are nectarines (~60 calories), plums (~35 calories), peaches (~65 calories), strawberries, raspberries, blackberries, and apples. Remember, fresh is usually best. If you buy frozen fruits, make sure there is no added sugar.

4. Choose mostly whole grains.

The best whole grains are still completely intact and have not been processed or are minimally processed. Examples are brown rice, barley, quinoa, bulgur, and old-fashioned oats (which have been minimally processed because of the rolling). The germ (high in B vitamins and healthy fats), endosperm (carbohydrate portion), and bran (makes you regular) are all in their natural, intact forms.

5. Learn to cook and make the majority of your food at home- buy stock in tupperware.

The only way to know a food fits into your diet is if you make it! You needn’t restrict yourself to exclusively broccoli and haddock (though these are both excellent foods).

Fresh herbs can be put on pretty much anything. They are absolutely wonderful and add tons of flavor without calories, fat or salt. As an added benefit, many herbs and spices have health benefits, including garlic, parsley, and turmeric. Use herbs and spices early and often. Have an “herb of the week” and put it on everything you cook. The herb will not work with everything, but you will learn how flavors blend and become a better cook.

Pick up random vegetables and look up how to prepare them online. I’ve discovered the joys of collard greens, fresh water chestnuts, and purple cabbage in this way.

A little salt is okay! It adds flavor without adding calories– try adding dry soup mixes to roasted vegetables and meats.

6. When you eat out, eat a full serving of protein before leaving– order a broth based soup without high fat meat added or a salad with all nuts, cheese, and dressings on the side.

This tip serves a couple of purposes. Firstly, the about of protein in the salad will probably be inadequate to keep you satisfied. Secondly, you will not arrive completely famished and will be able to maintain your eating plan. Request fruit, sorbet, or coffee for an after dinner treat!

7. Hide or eliminate all junk food from your kitchen and house.

It’s a proven fact, if you can see it, you are more likely to eat it. It is optimal to remove these foods altogether; however, if your family will not allow you to be the nutrition police, then hide all distractors in cupboards on the highest shelf.

8. Focus on water based foods with a lot of weight, volume, and fiber.

This tip confirms the important of eating of lean protein, non-starchy vegetables, fruit, broth-based soups, and 1% or fat-free dairy. Research shows that people are likely to eat the same volume of food every day. Water adds volume to food without adding calories; hence, you can eat the same volume of food and reduce your overall calories for the day. This is why regular cheddar cheese has fewer calories per gram than dry fat-free pretzels.

9. Get moving!

Successful weight loss requires both healthy diet and exercise. If you do not exercise already, start off small– take the stairs, park far away from building, go for a walk on a nice day! As you become used to being more active, consider formal exercise. It is most important that you find something you like to do! Try group classes or training for a race!

10. Announce goals and keep supportive company.

Announcing a goal makes it official. A goal is both specific (you are measurable a specific thing inches, weight, number of calories you will take in each day, etc.) and measurable (you give a number to say how much, time limits, etc). An example of a goal: I will take one multivitamin each morning.

Supportive company is key– find someone who is as excited about your health and fitness goals as you are– give them regular, but brief, updates about your progress. Explain to people who may be less supportive why weight loss is important to you. Keep a healthy and positive attitude and unsupportive people may alter their views.

About the author: Jean Jitomir is a Cornell graduate, registered dietitian, Exercise Nutrition PhD student and nationally competitive bodybuilder. She has lost over 30 lbs since she became active 5 years ago and does weight-loss counseling on a daily basis.

http://www.jeanjitomir.com

Weight Loss Tips

Effective Ways to Lose Weight Rapidly and Naturally

There are many products and diet plans in the market place which promote the different ways to lose weight. There’s the low carb diet, low fat diet, high protein diet, and the list goes on! With the promise of rapid and effective weight loss, many people wishing to shed off pounds are quick to embrace the latest fads and latest pills. And many are disillusioned after a while, because the products are not fulfilling their promises. They then get stuck in a mindset that losing weight is not possible and if it is, it cannot be permanent. There are however many effective ways to lose weight rapidly and naturally without losing too much sweat or spending too much money.

Like in everything that you do to achieve success, to lose weight effectively starts with a mindset. To get yourself started, ask yourself motivating questions, like why do you want to lose weight. Do you want to look good? Do you want to feel good? Do you want to be healthy? And then ask yourself, why do you want all these benefits? Once you know the whys, you will automatically be driven to achieve your weight goals without too much pressure. The focus now is on the end benefits and not on the process. See yourself already slim and healthy.

Next, start to be aware of yourself and your surrounding. Know yourself and develop a coping strategy for a change in lifestyle. You can stick to many of your own food preferences but substitute them for the lower fat varieties. This increases your chance of sticking to it as you are less likely to think of this as dieting.

Exercise is key but it’s important to pick up exercise that suits your fitness. Brisk walking is the easiest and is very effective. If you stick to a regular walking habit of two to three times a week for 30 minutes each time, this will go a long way to maintain your weight. Get into a habit of eating little and often. This allows the body to process the same amount of food more efficiently, resulting in a healthy and natural weight loss.

It is important that you remember not to eat before bedtime. Never skip breakfast. Eat a light carbo snack half hour before a meal, as this will fill you up.

It is useful to remember not to go shopping when you are hungry! There is a greater tendency to stock up on snacks under such condition. Eat off from smaller plates. Try not to drink water in between meals. If possible, let the food digest ten or fifteen minutes after your meal. Do not get too caught up with calorie counts of everything.

Take one step at a time, do not be self-defeated if you do not gain the weight loss that you want and you start to abandon all the little efforts. Try to develop strategies to cope with situations that do not sabatoge your efforts.

Set small goals often and enjoy each success. Over time, you will adopt a healthier eating habit and you will already be in your way to rapid and natural and permanent weight loss. And you do not need to be disillusioned again with new diet fads.

Natural Rapid Weight Loss

It’s tempting to give up dieting and exercises after weeks of failing to keep with a weight loss program. Or perhaps after several misses on your workouts.

But you see, it is important to keep faith with your goal. It doesn’t matter if you have stopped exercising or have kicked off into a large buffet. At least, you haven’t quitted yet. And that implies that you still have something to work on to. A few miss hits do not suggest failure. So its best to admit your mistakes and move on and never start from scratch again.

Establish a realistic objective. Although we are tempted to set higher goals (those that we know for sure we cannot accomplish) we must always keep an eye on those that will end up good for us.

One wise act is to never to expect for results in the first few days or weeks. Just think of this: it takes some time for you to gain weight and you won’t be able loose all them overnight. If you could only resist the maddening desire to check the weighing scale each time you see it, then you’d be a contented person in your body’s constant improvements.

The beginning is normally the hardest part in weight loss. It takes will and substantial effort before you can really pursue weight loss. Yet after the initial efforts, the process will become easier than what you have first thought. You only have to encourage the momentum and it will snowball so long as you give constant pushes to it. Everybody has to atleast pay some tuition. So prepare your guts to give some.

We always find ourselves saying “tomorrow” and put off the plan literally for “tomorrow”. But the problem comes with the uncertainty of tomorrow. Any other day can be a tomorrow day so beware that you might not leave off your pursuit for your weight loss goal.

If you plan, make it concrete. Say you’ll start at the end of the month, then make it a point to start on that day. And make sure that when you declare the day, you mean it. You should not be delaying your own plans for there might not be a tomorrow that will come to you, you might be too late by then.

There is wisdom in eating slowly. Not only would you taste the food better, you will also take advantage of the timeframe by which the brain and the stomach understand that they are both full. (Note: Both the brain and the stomach experience hunger. It is best to identify which of the two signals the demand to eat.)

On the average, it would take 20 minutes before the stomach signals that it is full. Therefore, stretching the time of eating without adding food on your plate would be a great deal. You can actually lose weight while eating.

Water, the liquid that is necessary in dissolving stored fats during metabolism benefits you in two ways for loosing weight. One, if you drink cold water a minute before meals, it will cause your stomach to shrink. Therefore, lesser foods will be required to fill the space in the organ. Meanwhile, drinking hot water regularly will help hasten the metabolism process. In that alone, you can have the best of both worlds.

There they went, the tips for weight loss while doing nothing physically rigorous.

Weight Loss