Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts

Sunday, October 28, 2012

10 Killer Ways to Kill Body Fat


1. Your lifestyle - before setting a goal, consider the extent to which you can increase your physical activity in a sustainable way and the kinds of dietary changes you can stick with over the long haul. Your habits are critical to what you can achieve with weight control - and whether you can sustain it. It is about changing the way you eat and getting more active!

2. Give new habits time - weight loss and change doesn't happen overnight. It often takes 6 months for revamped eating and exercise habits to feel natural or almost automatic. Make it a point to make one small change daily, like eating 2 more serves of veggies, eating less treats or going for that run today. A change a day should be your aim.

3. View sweet treats wisely. If you want to shed pounds, you can't have big calorie sweets - cakes, cookies or candy - whenever you like. Find a low calorie substitute that you can have every day or better still, impose a once a week limit on the rich desserts.

4. Whole grains - like bulgur, amaranth, buckwheat and barley - are delicious and healthy. New nutrition studies revealed that they cut heart disease risk by 21 percent and diabetes risk by 30 percent, and that antioxidants in grains reduce inflammation in the body, protecting against diseases like asthma and arthritis. What's more, they're rich in fiber and B vitamins. And on top of all that, whole grains are digested slowly, so they keep you fuller longer, helping you keep your weight in check.

5. What you need in your everyday meal - fiber, protein, carbs and good fat. The rule of thumb - the more natural the food, the more wholesome it is for you. Foods like fruits, veggies, fish, poultry and wholemeal foods are all great.

6. Don't Super-Size the food. It may sound like a great deal to get fries for an extra dollar, or the jumbo smoothie for a quarter more - but switching from a large order of fries to a medium, for example, can save you 100 calories! And when at home serving dinner, put away those jumbo dinner plates, instead go for salad sized plates, and no more.

7. Plan to have 6 health meals a day - but eat in controlled portions, say 1 plate serve only. Load your plate up with plenty of veggies and lea meat! And get your dose of fruits in between!

8. Get moving - any exercise is a good start. Once you start to build up your fitness, you'll be amazed at how quickly you feel the benefits of a healthier body. You'll have a lot more spring in your step, and the compliments you'll get will have you wanting to step out even more.

9. The Best Workout to lose lots of weight - Turbulence Training! Why? It's short (around 45 minutes), very effective, can be done at home and designed with research proven workouts to help you lose body fat and build muscle at the same time. Best of all, the total body workout are suited for both men and women - and doesn't require any fancy equipment.

10. Post your mission online - create a blog featuring your picture and announce your intentions to get in shape. Post a link in a fitness forum, and challenge yourself for the whole world to see. That way, you are made accountable for your own actions. And promise yourself to upload a new picture each week - create additional pressure to finish the job!
 

Saturday, October 27, 2012

How to Lose Face Fat AND a Double Chin (PART 2)



Fat on the face can make the skin appear lose and saggy. To give it a toned look, one needs to do cardio exercises regularly. Walking or running on the treadmill, cycling and doing aerobic exercises are some of the best ways to get the appealing display of cheekbones. For the best results two minutes of walking must be alternated with two minutes of running on the treadmill.

A high carbohydrate diet does more harm to a person’s body. Not only does it result in weight gain but also makes a person feel lethargic and drowsy, bringing his activity levels.
 

How to Lose Double Chin

• Throw your head backwards gently till you feel a strain on neck. Push your lower jaw forward and backward. This must be done whenever you are exercising or whenever you get the time, as many times as you can.

• Check your posture while sitting or standing, as an improper posture can also be the reason behind a double chin.

If done regularly, these exercise which are simple to follow, can help in defining the frame of a person’s face by making his cheekbones and jaw line more prominent


Friday, October 26, 2012

How to Lose Face Fat (PART 1)

 
Lose Face Fat Step 1: Drink lots of water.


You have to drink lots of water to stay hydrated. Drink at least nine 8-ounce glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and have not enough water. As a result, it will store as much water as it can to keep you living and there is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.

Lose Face Fat Step 2: Do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay way from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make your self a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with anti oxidants.

Lose Face Fat Step 3: Reduce the alcohol
It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol can cause a good amount of bloating in the body because it really dehydrates the body. It can also add inches in you belly and under your chin because one gram of alcohol contains seven calories! That is almost like drinking fat! A five ounce glass of wine has 100 calories, that means a little drinking a little bit can add inches in your waist.
Lose Face Fat Step 4: Bump up the calcium

A lot of studies have proven that taking at least 1200 milligrams of calcium from dairy if possible daily can help in fat loss. There is also a study that showed that half of the females in that study experienced reduced symptoms of PMS including water retention after consuming 1200 milligrams of calcium. So, do not eliminate dairy in your diet, have some in moderation.

Lose Face Fat Step 5: Calories out more than calories in.

This is the golden rule of fat loss. In order to lose weight, you have burn more calories than you consume. So, the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food intake. The reason to reduce 500 calories a day is because we need to hit a reduction of 3500 calories a week and that will result to healthy recommended weight loss of one pound of body fat per week.
To burn 250 calories, just go for a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now and I am sure you can reduce 250 calories. Eat healthy and eat with a mind to feed your muscles and body with good fuel!

Lose Face Fat Step 6: Control Your Salt Intake

Salt is another culprit of water retention. That is why when you snack with junk food that is high in sodium, you will feel every thirsty and your face will bloat up the next day. Avoid foods like pizza, burgers, junk food, chips and other similar foods because they are loaded with salt! When eating out, be careful of the gravy, some gravy use a lot of salt. Eat home and prepare your own food when ever possible! Sprinkle your salt, do not use your spoon, that way you can really control the amount of salt that goes into your food!

Lose Face Fat Step 7: Go For Weight Training

You have to weight train to maintain and increase lean muscle tissue. With more muscles packed in your body, your metabolism will increase and you can burn more calories and fat! Plus, with more muscles in your body, you can burn more calories while you do your cardio and even while rest because muscles are living tissues and require calories to function and survive! For optimum fat loss results and to lose fat on your face, you have to diet, do your cardio and also weight train.

So, if you want to lose fat on your face, the main objective is to lose weight. By losing body fat, you will look much leaner and have a much more cut features because fat and water under the skin is reduced

Wednesday, October 24, 2012

How to Build An Attractive Muscular Body




You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.
Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.
 
Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large.

Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

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