1. HAVE EXERCISE VARIETY - If you do only one exercise your muscles will adapt to that stress and cease to develop. If you want to achieve proper muscle hypertrophy you have to mix different exercises in order to hit the muscles in new ways, thus making them stronger. It is beneficial to change the weights, rest time and reps often in order to force your body to react.
2. STOP DRINKING CARBONATED DRINKS - Carbonated soft drinks or the so called Soda Pop cause the stomach to bulge, which is a serious precondition for its distending. They also slow down the digestion, which is a second precondition for developing distended stomach, since the food stays in the stomach for a long period of time.
3. DECREASE CARBS IN THE EVENING - Carbohydrates are the main energy source for human body; we need them to have strength and to be active during the day, but their increased intake, especially late at night leads to deposition of fat mainly in the waist and hip area. When we take carbohydrates during the day, when we are awake and performing different physical activities, we have the chance to burn them, but when taking them in the evening before going to bed there is no way to burn them, since the metabolism is much slower while sleeping and extra carbohydrates turn into fat.
4. DO NOT EAT BIG MEALS - Big meals lead to distended stomach. In order to have good physique and silhouette you need not only defined Abs, but also flat stomach. Maybe you have noticed the stomachs of most bodybuilders in loose state.
In order to avoid distended stomach the food intake must be in smaller meals, but in shorter periods of time. The small intake is digested fast and when you eat more often that leads to metabolism acceleration.
5. INCREASE FISH OIL INTAKE - A combination of fish oil and proper training is about as close as you can get to non-surgical spot reduction. Fish oil will help you with increased insulin resistance. Omega 3's can increase insulin sensitivity, which leads to less fat storage and more fat release.
Carbohydrates can cause problems for the dieter as well as for anyone at risk for diabetes. For some people, carbohydrates can lead to a digestive imbalance which can cause serious problems in many systems in the body. While some carbohydrates create more of a glycemic spike than others or cause more health problems than others, any food with a high carbohydrate content can cause the body to hold onto fat and go into an overproduction of insulin. If you are trying to lose weight, it's best to aim for no more than a net of 80 grams of carbohydrates a day and to try to avoid sudden spikes in blood sugar. Here are 11 foods that are especially high in carbohydrates.
1. High Fructose Corn Syrup
Even though it is made from corn, this is one of the worst ingredients for our health. It is a highly processed food that packs on the pounds because it makes you want more sugar and it is very high in calories. It has also been implicated in problems with the liver.
One can of soda can contain 36 or more grams of carbohydrates. And that's all in empty calories with no fiber or other nutrition so it's an immediate glycemic spike.
3. Jam and Jelly
Even all-fruit jam or jelly is mostly sugar. It's certainly a better choice than jam with added sugar, but should still be used sparingly.
While high in fiber and potassium, one banana contains 23.9 net carbs. Bananas contain the highest sugar content of any fruit.
Apples are great for you in many ways. But if you are trying to watch your carbohydrate intake, go for a strawberry or some kiwi instead. One apple contains about 21 grams of carbohydrates.
Even whole grain bread has around 20 grams of carbohydrates in one slice. The number is even higher for white bread. Limit your bread intake and try using a large chard leaf or a seaweed wrap instead.
White flour or seminola pasta is a high-glycemic food. Try quinoa pasta or buckwheat pasta instead and measure out the portion carefully.
8. Fruit Juices
When you drink your fruit instead of eating it, you miss out on the fiber that lowers the glycemic impact of the food. Moreover, people rarely just drink the half cup of fruit juice that equals one whole serving of fruit. A smoothie is usually much more than half a cup and often contains other ingredients with added sugar like frozen yogurt.
Even a healthy piece of pie with agave instead of sugar can really pack on the carbohydrates. Make your own desserts using Stevia or whole fruit as a sweetener.
10. Starchy Vegetables
Peas, acorn squash, and corn can contain up to 30 grams of carbohydrates per cup. Choose green leafy vegetables or broccoli instead.
11. Granola and Other Cereals
Cereal can be a healthy way to start the day, but measure out the amount and be aware of the carb content. Granola especially can typically contain added sugar and dried fruits, which can both add up to an even higher carb content.
Spring is traditionally the time of new beginnings. People like to use this time to clean their homes and personal spaces in order to make space for new things to come. Just like your home, your body needs some cleaning up, too. You've spent months absorbing toxins and pollutants through your skin, the air you breathe, the foods you eat.
Your body is designed to want to shed extra weight as well as toxins and other debris that have accumulated throughout the cold months due to reduced physical activity, and you can help your body do just that. A thorough spring cleanse can also help you regain much-needed energy, clear your skin and improve digestion.
You don’t have to starve or drink just lemon water to accomplish this. Even with the busiest of schedules, there are a few things that you can incorporate into your routine to help you cleanse and get your body ready for summer. For the next few weeks, try following two or more of these tips:
1. Get rid of gluten and processed foods.
Processed foods have been stripped of nutrients, leaving you with mostly artificial stuff left to eat. Most of these, including gluten (the protein of wheat that's also present in a lot of processed foods), cause a sluggish metabolism and the accumulation of toxins in the body.
2. Have green grapes every day
Grapes have a lot of detoxifying qualities, and consuming them at this time of the year can help you draw out toxins from your organs and dump them into your intestines for elimination. Grapes are rich in fiber, so drinking a lot of water is a must to help in the detox process.
3. Take a daily detox tea.
Goldenseal, dandelion and neem are some of the best known detox herbal teas on the market today. You can also make tea with turmeric powder, a well-known herb used in many Indian dishes. If you prefer supplements in pill, you can try milk thistle.
4. Avoid sugar like the plague.
Sugar, especially the refined kind, is very hard to digest, and messes around with your blood sugar levels. It will be hard to kick the sugar habit, but try to stay away from refined sugars and artificial sweeteners.
Stretching will kick your detox efforts up a notch. As you stretch, you allow oxygenated blood get to all the nooks and crannies of your body, carrying toxins out with it. Exercises like yoga and tai chi are great activities to do in the springtime.
6. Make teas from herbs in your pantry.
In addition to herbs like turmeric, you can make teas of bitter herbs available in your pantry or your refrigerator. Endive, romaine, mustard green, gentian chamomile and goldenseal are but a few examples of herbs you can create tea concoctions with as they will detoxify, improve circulation and increase your metabolism.
7. Take deep breaths.
Most of us underestimate the cleansing power of breath, and most of us forget to breathe deeply and consciously. First thing in the morning, take a few minutes to breathe deeply 8-10 times. It will be invigorating and cleansing.
8. Make sure you evacuate.
If you remove dirt and debris from your organs but don’t eliminate them properly, your efforts could be futile. In fact, you could be doing more harm than good. Having 2-3 bowels movements each day is key in the cleansing process. If you're not doing this, you may consider mild herbal supplements like magnesium, triphala or Cascara Sagrada to assist you. And, don’t forget to drink water!
9. Drink water, lemon, cayenne and vinegar.
Speaking of water, a large glass of filtered water with the juice of ½ a lemon, ½ teaspoon of apple cider vinegar and a pinch of cayenne pepper before breakfast will increase your energy and metabolism and will clear mucus and toxins from your vital organs. Drink it every day as long as you like.
10. Sweat it out.
Your skin is your largest organ and one of the primary organs of elimination. Saunas, baths and steams rooms are great detoxification aids, as they'll help you sweat, thus helping you eliminate up to 20% of toxins and debris from your body through your skin.
Old rule: Avoid exercising in the heat.
New rule: Acclimatize slowly and cool your neck.
A series of experiments shows that cooling the neck before working out in hot, humid weather can significantly boost athletic performance. Volunteers wearing ice-cold, strap-on neck collars could run faster on a treadmill in 87-degree heat than when they weren’t wearing the collars. You can get similar results by dipping a handkerchief in ice water and draping it around your neck.
Stay safe by gradually increasing the length and intensity of hot-weather exercise over two weeks, drinking ample fluids, and taking frequent breaks.
Old rule: Drink before you’re thirsty.
New rule: Drink up, but avoid fluid overload.
For years, sports nutritionists recommended “drinking ahead of thirst” to avoid dehydration. However, recent studies show that slight dehydration doesn’t hurt athletic performance or health.
A study by the Sports Science Institute of South Africa compared runners who did three two-hour workouts, in which they either quaffed a sports beverage according to thirst (about 13 oz. per hour), at a moderate timed rate (about 4 oz. every 15 to 20 minutes) and at a high rate (about 10 oz every 15 to 20 minutes). There were no significant differences in core body temperature or finishing time.
“The idea that thirst comes too late is a marketing ploy of the sports-drink industry," says Tim Noakes, M.D., professor of sport and exercise science at University of Cape Town, South Africa.
23 Diet Plans Reviewed: Do They Work?
Old rule: Cardio burns the most calories.
New rule: Weight training is a better fat-burner.
A recent University of Southern Maine study found that 30 minutes of weight training torches as many calories as running at a blistering six-minute-mile pace. Along with boosting strength and chiseling muscles, weight training revs up your metabolism for up to 36 hours.
High-intensity training is another excellent fat-burner, with a recent review in Journal of Obesity reporting that it’s more effective than other forms of exercise for flattening the belly, while also improving aerobic fitness.
Old rule: Work out longer and faster to boost your health.
New rule: Aim for 30 to 60 minutes of moderate exercise daily.
A new study found that people who jogged 10 to 15 miles per week, at a pace of six or seven miles per hour, significantly outlived those who ran further and faster. The low-mileage group had 27 percent lower risk of death, compared to non-runners, while people who logged more than 25 miles weekly at higher speeds had no significant drop in mortality. The study analyzed the medical records of nearly 53,000 adults over an average of 15 years.
Another study, published in Mayo Clinic Proceeding in June, found that extreme endurance training may cause long-term heart damage in some marathoners, professional cyclists, and ultra-marathon runners. The researchers say that moderate exercise or interval training (mini-bursts of high-intensity exercise) is healthier for the heart.
Lower Heart Disease Risk with These Lifestyle Changes
Old rule: Subtract your age from 220 to get your maximum heart rate.
New rule: Women should use 206 minus 88 percent of their age.
To burn fat and improve endurance, typically, your target heart rate should be 60 to 80 percent of your max. However, the traditional formula is based on research in men and can result in a max that’s too high for women, according to a study published in Circulation.
The researchers developed the new gender-specific formula based on an analysis of about 6,000 healthy women ages 35 and older. And while the math is a little tricky, you only need to run the numbers once a year—on your birthday.
Old rule: Stretch before your workout to prevent injuries.
New rule: Do a 10-minute dynamic warm-up.
A study published in British Medical Journal found no scientific evidence to back up the notion that stretching before a workout reduces injuries or that stretching before and after prevents muscle soreness.
Other studies show that static stretching can actually impair athletic performance, while dynamic warm-ups—such as pairing calisthenics (like squatting and lunging) with running drills—improve it. Dynamic warm-ups also reduce injuries, a 2006 study found.
Old rule: Prevent or treat overuse injuries with custom foot orthotics.
New rule: Cheaper prefab inserts are just as good.
Custom orthotics are a billion-dollar industry, but there’s little evidence that they deliver more benefit. A study of military recruits found no difference in rates of stress fractures, ankle sprains, or foot problems in those given custom orthotics versus those who wore prefabricated inserts.
Another study found that prefabricated heel cups for plantar fasciitis (heel pain syndrome) actually provided better pain relief than custom orthotics, at far lower cost.
The 3-Step Strategy to a Flat Stomach
Step 1: Exercise
But not so fast with the crunches! It takes 250,000 crunches to burn one pound of fat. And working those muscles underneath won't matter if you still have a layer of fat covering them. Plus, crunches are one of the main culprits of back injuries, according to recent research. You won't look so good on the beach if you're bent over with an achy back. Instead, try these core-stabilization exercises to build the strong, sleek, sexy stomach `you're after:
Step 2: De-Stress
When stress is high, a hormone called cortisol shoots up. And high cortisol levels equal high belly fat. Take at least 10 to 15 minutes a day to decompress and reduce your cortisol levels, and a flat stomach will be one less thing to worry about. Some ideas for de-stressing:
Slip into a hot bubble bath with lavender
Stretch or do yoga poses in silence
Write each day in a dedicated journal
Laugh (even if you don't feel like laughing!)
Step 3: Eat Right
Fuel your body with belly-fat burning foods that stabilize your blood sugar. These includes lots of fruits and vegetables, lean protein, and good fats. Some rules to follow:
Eat one to two servings of vegetables at every meal. If you eat four to five low-cal meals a day like you should, you'll rack up four to 10 servings of vegetables a day!Drink lots of water. Good'ol' H2O curbs dehydration, which is easily confused with hunger. Aim for at least 64 ounces (that's eight 8-ounce glasses) of water a day.
Consume high-quality protein at each meal. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner--and longer.
Don't be afraid of fats. Eat lots of omega-3-rich foods such as olive oil, avocado, fish and nuts, which increase fat oxidation to help keep you slim (fat oxidation is the body's way of breaking down large fat molecules into smaller ones that can be used for energy).
Tips from yahoo health :)
Guess how much protein is in a juicy, 8-ounce cheeseburger washed down with a milkshake? This single meal contains two to three times as much as most people need per day.
It’s no great surprise that Americans chow down on a lot of protein. We love beef and consume about 67 pounds per capita annually (that’s four times the international average). The popularity of low-carb regimes such as Atkins has also made meat the go-to food for dieters.
In fact, the average person eats about double the amount of protein that their body requires, according to the results of 2007-2008 National Health and Nutrition Examination Survey conducted by the Centers for Disease Control and Prevention.
How to fulfill your daily protein requirement
The human body uses protein to repair damaged cells and to build new ones. Marion Nestle, professor of nutrition at NYU and author of What to Eat, estimates that the average adult man needs about 65 grams of protein a day and the average adult female needs about 55 grams. Some sources, such as the Centers for Disease Control and the World Health Organization say you can maintain a healthy diet with even less.
What does this actually mean in terms of food choices? The National Institutes of Health explains that most people can meet their daily protein requirement by eating two to three small servings of a protein-rich food a day.
Examples of a single serving of protein include:
Are there drawbacks to eating more protein?
Eating large amounts of red and processed meats is associated with higher rates of heart disease and cancer, and most nutritionists such as Marion Nestle recommend cutting back on meat, especially on fatty cuts.
However, it’s less well known that your protein choices can have a substantial impact on the environment. Meat and dairy production requires tremendous amounts of fuel, pesticides, and chemical fertilizers, and generates greenhouse gases. The Environmental Working Group’s (EWG) recently published Meat Eater’s Guide points out that if you ate once less burger a week it would be the environmentally-positive equivalent of taking your car off the road for 320 miles.
Meat is also expensive. Not all proteins are created equal -- neither at the doctor’s office, nor the cash register. Here’s a comparison of three typical proteins:
Serving size: 4 ounces
Protein: 22 grams
EWG carbon footprint rating: 2 nd worst out of 20 analyzed
Cost: 4 dollars
Fat: 22 grams
Saturated fat: 9 grams
Serving size: 4 ounces
Protein: 22 grams
EWG carbon footprint rating: 5th worst
Cost: 3 dollars
Fat: 10 grams
Saturated fat: 2 grams
Serving size: 1 cup
Protein: 17.9 grams
carbon footprint rating: best
Cost: 20 cents
Many people find meat to be a delicious and satisfying component of their diet that they don’t want to sacrifice. But if you want to save money, eat a nutritionally sound diet, and are concerned about the impact meat and dairy production has on the planet, consider reducing your consumption.
Here are some tips from the EWG's Meat Eater’s Guide:
info from yahoo.com
You may want to find some simple tips for your weight loss plan ,so you need a simple and effective diet program for weight loss, it should include a nutritious meal plan along with a simple and easy exercise. The following are some effective weight lossdiet tips that will help you:
1. You must avoid high sugar, calories, fat and junk food. It is best to avoid fatty and processed foods such as ice cream, chocolates, pizzas, burgers, fries and chips because they are rich in calories. These foods have no nutritional benefits and are not good for your health. It would be better to change this type of fatty and sugary products to safe and nutritious items that are low in calories.
2. Eating small amounts at regular intervals. It is very effective consumption of foods in small amounts at regular intervals, rather than having large meals 2-3 times a day. This not only burns fat bonus, but also helps in digestion, reduces anxiety and increases metabolic rate.
3. Drink plenty of water a day. Water is an essential factor in any diet. Not only replenishes the body but also helps in achieving weight loss. It allows the body to eliminate toxins and directly submit the excess fat in the body. It is recommended to drink 8-10 glasses of water a day will help you achieve the desired results.
4. Exercise regularly everyday. This is necessary to lose weight and improve overall health. Besides weight loss, regular and easy workouts to help build strength and endurance, increase flexibility of the body, develop a good mood and reduce tension and stress. Exercise is the key to success losing weight .
5. Take sufficient of sleep. Sleep, but without effort, is an important aspect of a weight loss plan. It is believed that sleep deprivation increases levels of hunger greatly, resulting in overeating. It is necessary to sleep for 8 hours a day, which helps maintain a good balance between the level of leptons and helps you lose weight.
6. Use specific nutritional supplements. There are many nutritional supplements available in health food stores that help you lose weight. These supplements also tend to avoid life-threatening disease and premature aging. It is, however, consult a physician before using any of these supplements.
The development of a simple weight loss diet plan requires planning and an active lifestyle to lose excess body fat and maintain a healthy and fit. If you have a good lifestyle, you’ll avoide fat body easily. So keep a good and healthy lifestyle!
If you have trouble gaining weight and building muscle and you can't seem to gain a pound no matter how much food you eat... how long you train in the gym and lift weights... Or what kind of supplements you take... Then this site is for YOU!
This site is for...
Hardgainers who struggle to put on even a pound of muscle
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I've gathered weight training and dieting knowledge from various sources like books, websites, weight gain programs, etc, and I managed to gain over 63 pounds! I took what I've learned and put my
Metabolism is ultimately a collection of chemical reactions that takes place in the body's cells converting the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. In fact, thousands of metabolic reactions happen at the same time - all regulated by the body - to keep our cells healthy and working.
There are two processes, or rather, two interactive channels by which metabolism runs.
These are governed by your Hormonal and Nervous systems. Interestingly, they work together like a team complimenting very single cellular action in your body.
Trying to determine your caloric need for the day? Your body's metabolic rate (or total energy expenditure) is the one that says it all - you are what you eat, how you move, how much you rest and how well all cells and tissues are able to recuperate. Energy expenditure is continuous, but the rate varies throughout the day. The lowest rate of energy expenditure is usually in the early morning.
The complexity of metabolism can be divided into three components:
1. Basal metabolic rate
(BMR) - is the amount of kilojoules burned at rest and contributes 50-80% of your energy used. The BMR refers to the amount of energy your body needs to maintain itself. This accounts for 50-80% of your total energy use. Total lean mass, especially muscle mass, is largely responsible for the BMR. So, anything that reduces lean mass will reduce BMR. That's why it's important to preserve muscle mass when you try to lose weight, since the BMR accounts for so much of the energy we use. An average male may have a BMR of around 7,100kJ per day, while an average female may have a BMR of around 5,900kJ per day.
2. Energy used during physical activity -
this is the amount of kilojoules burned during movement and physical activity. The energy expenditure of the muscles makes up only 20% or so of the total energy expenditure at rest but, during strenuous exercise, the rate of energy expenditure of the muscles may go up 50-fold or more. Since energy used during exercise is the only form of energy expenditure that you have any control over, take advantage of
this phenomenon and start moving more!
3.Thermic effect of food
- this is the energy you use to eat, digest and metabolize food. Regardless of what you thought before, eating actually raises your metabolism. No wonder diet-obsessed meal-skippers burn less calories AND
have no energy to move. After each meal, the metabolic rise occurs soon after you start eating and peaks two to three hours later. It can range between 2-3% and up to 25-30%, depending on the size of the meal and the types of foods eaten. Fats raise the BMR by 4%, carbohydrates by 6% and proteins by up to 30%! Hot spicy foods can also have a significant thermic effect.
1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.
Before we get to #5, if you didn't do it already, make sure not to miss out on this free report with tons of fat loss tips today...
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