Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Healthy Foods in Summer
Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Many of the summer fruits or vegetables are teaming with nutritionÃs that you need more of, and aside from the added sunlight the summer diets can be joy inducing. Here are a few of the best healthy foods that you can use to make your favorite healthy summer recipes.
Corn
Fresh sweet corn is a great addition as a side dish or incorporated into a dip recipe. Corn also contains two antioxidants (lutein and zeaxanthin) that help to eliminate the damaging free radicals in your body. These specific antioxidants also have been shown to aid in the protection your eyes from the harmful UV rays. Corn is a great tasting summer food that can be used in a multitude of healthy summer recipes.
Tomatoes
Fresh off the vine there is nothing more versatile in healthy summer recipes than tomatoes. Tomatoes also provide an extra layer of protection from sunburn. Specifically the lycopene that is present in tomatoes, has been shown to reduce the effects of the sun by as much as 50% with as little as 3 tablespoons of tomato paste. The best summer diets wouldn't be complete without a healthy dose of fresh tomatoes.
Raspberries
Aside from their delicious taste these little berries are a great natural source of pectin. Pectin has been shown to lower cholesterol and as soon as you can pick them you should be including them in your healthy summer recipes. Raspberries are also really high in fiber which aids with digestion and weight maintenance.
http://ezinearticles.com/?Healthy-Summer-Foods&id=7556432
My Diet Formula
Monday, 11 July 2016
Sunday, 5 June 2016
Are You Ready For The Summer?
So the summer is on our doorstep.
Time for camping, BBQs, evenings out, family activity days and holidays. The chance to make the most of the hot weather and lounge around by the beach or swimming pool topping up your tan.
Or sadly for some of us it may mean hiding in the shade with a few layers on.
There are a lot of people who are a little embarrassed about their bodies and would rather keep it hidden. If you are in this category I can guarantee that if you make a few simple changes to your life you can start to see some major results and move closer to a body you are proud of.
Being a personal trainer I see two main surges in activity levels, it's new years with all of the resolutions and then it is about now. 10-12 weeks before the summer where everyone wants to get their beach body ready and look and feel good for the summer.
Great! Although it shouldn't take a resolution or holiday to want to be healthy but it's great to have a goal to aim for e.g. look good in a bikini. A goal is a very powerful tool and increases your chances of sticking to things.
So I'm going to talk about the exercise side of things today.
This article is mainly for the people who do no or very little exercise at the moment but want to start in preparation for the summer.
Obviously exercise does more for you than help with weight loss and improve appearance. Other benefits of regular exercise:
reduces risk of heart disease
reduces risk of high blood pressure
increases bone density
reduces risk of osteoporosis
improves strength and stamina
increases co-ordination and balance (especially important for older adults)
improves flexibility improves respiration
improves circulation
improves sense of well-being and reduces stress
Where to start?
Well the reason why so many people struggle with exercise is they go off way too fast. They'll go from doing nothing to running 5-6 times a week and attending fitness classes on top. Their body will give up after a couple of weeks as they've taken on too much too soon.
The best way to do it is gradually, gradually introduce exercise into your life and slowly build it up little by little each week.
Just going out for a walk once a week, taking the stairs instead of the lift, walking/cycling to the shop instead of driving are good starts. The first few steps may seem like the hardest but once you get over the initial phase the rest will be a breeze.
Others ways to get more active are:
If you work in a large office, walk to talk to your colleagues, rather than picking up the phone. If you use buses, get off a stop or two earlier and walk. Park further away from the shop and walking in rather than searching for the closest space If you have a cordless phone in the house, walk and talk. You should want to exercise. If you do it right and find something you enjoy doing, it isn't half as bad as you and a lot of people think it is. Motivation is another big thing. You will need motivation to get out of bed and exercise,
motivation to not go home and put your feet up after work and go to the gym instead, motivation to tell friends and family you are going for a run instead of a pint! It may seem tough at the beginning but it'll get easier, just think of that goal. A good motivational tool would be a picture of what you used to look like, let that motivate you to get in that shape again.
http://ezinearticles.com/?Are-You-Ready-For-The-Summer?&id=8538368
Time for camping, BBQs, evenings out, family activity days and holidays. The chance to make the most of the hot weather and lounge around by the beach or swimming pool topping up your tan.
Or sadly for some of us it may mean hiding in the shade with a few layers on.
There are a lot of people who are a little embarrassed about their bodies and would rather keep it hidden. If you are in this category I can guarantee that if you make a few simple changes to your life you can start to see some major results and move closer to a body you are proud of.
Being a personal trainer I see two main surges in activity levels, it's new years with all of the resolutions and then it is about now. 10-12 weeks before the summer where everyone wants to get their beach body ready and look and feel good for the summer.
Great! Although it shouldn't take a resolution or holiday to want to be healthy but it's great to have a goal to aim for e.g. look good in a bikini. A goal is a very powerful tool and increases your chances of sticking to things.
So I'm going to talk about the exercise side of things today.
This article is mainly for the people who do no or very little exercise at the moment but want to start in preparation for the summer.
Obviously exercise does more for you than help with weight loss and improve appearance. Other benefits of regular exercise:
reduces risk of heart disease
reduces risk of high blood pressure
increases bone density
reduces risk of osteoporosis
improves strength and stamina
increases co-ordination and balance (especially important for older adults)
improves flexibility improves respiration
improves circulation
improves sense of well-being and reduces stress
Where to start?
Well the reason why so many people struggle with exercise is they go off way too fast. They'll go from doing nothing to running 5-6 times a week and attending fitness classes on top. Their body will give up after a couple of weeks as they've taken on too much too soon.
The best way to do it is gradually, gradually introduce exercise into your life and slowly build it up little by little each week.
Just going out for a walk once a week, taking the stairs instead of the lift, walking/cycling to the shop instead of driving are good starts. The first few steps may seem like the hardest but once you get over the initial phase the rest will be a breeze.
Others ways to get more active are:
If you work in a large office, walk to talk to your colleagues, rather than picking up the phone. If you use buses, get off a stop or two earlier and walk. Park further away from the shop and walking in rather than searching for the closest space If you have a cordless phone in the house, walk and talk. You should want to exercise. If you do it right and find something you enjoy doing, it isn't half as bad as you and a lot of people think it is. Motivation is another big thing. You will need motivation to get out of bed and exercise,
motivation to not go home and put your feet up after work and go to the gym instead, motivation to tell friends and family you are going for a run instead of a pint! It may seem tough at the beginning but it'll get easier, just think of that goal. A good motivational tool would be a picture of what you used to look like, let that motivate you to get in that shape again.
http://ezinearticles.com/?Are-You-Ready-For-The-Summer?&id=8538368
Sunday, 1 May 2016
15 Fat Burning Foods for a Slimmer Body
Looking for a way to lose weight without having to go on yet another diet? Consider this: there are certain foods which, when integrated into your diet, can actually help you burn more fat.
Food contains calories, and calories are the stuff that fat is made of. So, how could certain foods actually help you lose weight by eating them? The secret is the thermogenic diet, or the concept that certain foods actually burn more calories in order to digest them than they contain. And, some foods can actually speed up your metabolism, resulting your body to burn body fat faster - even when you are at rest. If you want to know which foods are considered to be fat-burning foods, here is a list of 15 fat burning foods:
1. Greens like spinach and kale:
Green-leafy veggies are a great way to burn calories. Spinach is chalk-full of iron, calcium, Vitamin A, and Vitamin C. Meanwhile, kale is a superfood that contains manganese, iron, calcium, Vitamin A, and K. It even contains protein!
2. Beets:
Beets are a great choice for your new food regimen because they can be served so many ways: they can be baked, steamed, or even eaten raw.
3. Soybeans:
Soybeans are a legume which has been in use in China for over 5,000 years. They are considered to be a complete protein because they contain all of the essential amino acids that your body must get from food because it cannot synthesize them on its own.
4. Nuts:
Nuts do great job of making you feel full after you eat them, while at the same time increasing your body's ability to burn fat.
5. Chillies and cayanne pepper:
Some like it hot! Foods that contains chillies or cayanne pepper can increase your metabolism, helping you to burn away the calories naturally. Chillies contains capsaicin, which contributes to a sped-up metabolism.
6. Green tea:
Green tea is a very popular beverage in East Asian countries like Japan, and it is gaining in popularity in the West and elsewhere. Studies show that green tea speeds up your metabolism.
7. Watermelon:
While watermelon is made up of about 92% water and 6% sugar, it is a great food for burning fat. It is a source of Vitamin C, and it also contains significant amounts of beta carotene and lycopene.
8. Citrus and other fruits rich in Vitamin C:
Do you like to eat fruits rich in Vitamin C like limes, lemons, guava, grapefruit, and tangerines? Great, because they are all excellent for burning calories! Vitamin C helps your body process fat faster. And, it dilutes the fat to make it less effective, helping it to get released from the body.
9. Sweet potatoes:
This root vegetable is one of the leading fat-burning veggies you can find. Sweet potatoes digest very slowly, causing your body to work hard to metabolize them. Next time you want fries, try substituting sweet potatoes instead.
10. Apples:
Apples contain pectin, which restricts your body's cells from absorbing fat. It also acts as a catalyst for water absorption, which helps the body release fat deposits. Also, the antioxidants in apples may help reduce belly fat.
11. Blueberries:
Blueberries are considered by some nutritionists to be a superfood due its high value to your health. It contains anthocyanins, antioxidant pigments and various phytochemicals. These elements may also help reduce the risk of some diseases, including tissue inflammation and certain cancers.
12. Asparagus:
Asparagus helps your body retain its calcium, which can act as a fat burner (see below). Plus, its full of antioxidants - a bonus for your health!
13. Dairy products:
Calcium can boost weight loss by increasing fat breakdown in your cells. And calcium is found in abundance in dairy products like milk, cheese, and yogurt. A dairy-rich diet can double the rate of fat loss. Note that it is better to get your calcium directly from dairy products than through supplements.
14. Fish oil:
Fish oil supplements contain omega-3 fatty acids. These polyunsaturated fats are known as "good fats." Studies have shown that the addition of omega-3 fatty acids into the diet can actually cause your body to burn more calories.
15. Proteins:
Finally, foods containing large amounts of proteins are the best for burning belly fat. Protein requires more energy to digest than do fat or carbohydrates. Make sure to eat lots of protein-rich foods such as beans, whole grains, oatmeal, and eggs. Eating lentils, in particular, is a great way to get slimmer.
http://ezinearticles.com/?15-Fat-Burning-Foods-for-a-Slimmer-Body&id=4967828
Food contains calories, and calories are the stuff that fat is made of. So, how could certain foods actually help you lose weight by eating them? The secret is the thermogenic diet, or the concept that certain foods actually burn more calories in order to digest them than they contain. And, some foods can actually speed up your metabolism, resulting your body to burn body fat faster - even when you are at rest. If you want to know which foods are considered to be fat-burning foods, here is a list of 15 fat burning foods:
1. Greens like spinach and kale:
Green-leafy veggies are a great way to burn calories. Spinach is chalk-full of iron, calcium, Vitamin A, and Vitamin C. Meanwhile, kale is a superfood that contains manganese, iron, calcium, Vitamin A, and K. It even contains protein!
2. Beets:
Beets are a great choice for your new food regimen because they can be served so many ways: they can be baked, steamed, or even eaten raw.
3. Soybeans:
Soybeans are a legume which has been in use in China for over 5,000 years. They are considered to be a complete protein because they contain all of the essential amino acids that your body must get from food because it cannot synthesize them on its own.
4. Nuts:
Nuts do great job of making you feel full after you eat them, while at the same time increasing your body's ability to burn fat.
5. Chillies and cayanne pepper:
Some like it hot! Foods that contains chillies or cayanne pepper can increase your metabolism, helping you to burn away the calories naturally. Chillies contains capsaicin, which contributes to a sped-up metabolism.
6. Green tea:
Green tea is a very popular beverage in East Asian countries like Japan, and it is gaining in popularity in the West and elsewhere. Studies show that green tea speeds up your metabolism.
7. Watermelon:
While watermelon is made up of about 92% water and 6% sugar, it is a great food for burning fat. It is a source of Vitamin C, and it also contains significant amounts of beta carotene and lycopene.
8. Citrus and other fruits rich in Vitamin C:
Do you like to eat fruits rich in Vitamin C like limes, lemons, guava, grapefruit, and tangerines? Great, because they are all excellent for burning calories! Vitamin C helps your body process fat faster. And, it dilutes the fat to make it less effective, helping it to get released from the body.
9. Sweet potatoes:
This root vegetable is one of the leading fat-burning veggies you can find. Sweet potatoes digest very slowly, causing your body to work hard to metabolize them. Next time you want fries, try substituting sweet potatoes instead.
10. Apples:
Apples contain pectin, which restricts your body's cells from absorbing fat. It also acts as a catalyst for water absorption, which helps the body release fat deposits. Also, the antioxidants in apples may help reduce belly fat.
11. Blueberries:
Blueberries are considered by some nutritionists to be a superfood due its high value to your health. It contains anthocyanins, antioxidant pigments and various phytochemicals. These elements may also help reduce the risk of some diseases, including tissue inflammation and certain cancers.
12. Asparagus:
Asparagus helps your body retain its calcium, which can act as a fat burner (see below). Plus, its full of antioxidants - a bonus for your health!
13. Dairy products:
Calcium can boost weight loss by increasing fat breakdown in your cells. And calcium is found in abundance in dairy products like milk, cheese, and yogurt. A dairy-rich diet can double the rate of fat loss. Note that it is better to get your calcium directly from dairy products than through supplements.
14. Fish oil:
Fish oil supplements contain omega-3 fatty acids. These polyunsaturated fats are known as "good fats." Studies have shown that the addition of omega-3 fatty acids into the diet can actually cause your body to burn more calories.
15. Proteins:
Finally, foods containing large amounts of proteins are the best for burning belly fat. Protein requires more energy to digest than do fat or carbohydrates. Make sure to eat lots of protein-rich foods such as beans, whole grains, oatmeal, and eggs. Eating lentils, in particular, is a great way to get slimmer.
http://ezinearticles.com/?15-Fat-Burning-Foods-for-a-Slimmer-Body&id=4967828
Saturday, 2 April 2016
How to Look Fabulous in Your Swimsuit
Summer is an unforgiving season. Especially at the beach when you wear a bikini. Everything shows.
When you wear your little black dress or your party dresses, you can fake an amazing body with shapewear. Girdles shrink your waist. Shapewear pants slim your thighs. Push up bras give you amazing cleavage. Unfortunately, on the beach, everything is on display as it really is.
You could visit the plastic surgeon, pay the expensive fees for surgery, take the risks related to surgery and the pain and recovery time that follows in pursuit of that perfect body but is it really worth it? After all, implants are fake. Sucking out the fat via liposuction has the risk of death.
A better bet is to do what you can with what you now have. Get that body in shape naturally.
1. Diet.
Sorry, Garfield. I know Diet is DIE with a T in it but there really is no other way. To lose weight, you have to change your diet. It isn't that bad. You can snack on carrots, celery sticks and cucumbers and fill your stomach with soups (non diary), vegetables (no salad cream but you can sprinkle seeds and nuts, vinegar and olive oil on your veggies) and brown rice and have lean meat for the necessary protein, but chocolates, biscuits, ice cream, cakes, creamy desserts, crips, pizzas and basically junk food, has to go. Cut the diary and wheat. Drop the soft drinks, sweet drinks, alcohol and stick to water and herbal teas. Green tea speeds your metabolism. Chamomile relaxes you and is a refreshing tea (but without the sugar). Popcorn, unbuttered, no sugar either, would be a good crisps substitute so you don't feel too deprived. Basically, it is harder to burn off the calories than to not put them into your mouth in the first place. Get on a treadmill and see how long it takes to burn 150 calories (1 can of coke). How many cans did you drink? How hard would it be to burn off those calories? Water has zero calories. 100g of pringles has 558 calories. How hard must you work to burn that off?
2. Exercise
You need exercise to boost your metabolic rate so that your body burns more calories, even when you rest. Get up an hour early and work out. Go for a run before breakfast everyday. Go swimming or cycling as often as you can.
3. Get tanned
Use a sunless tanner to get bronzed. If you bake in the sun, the UV rays will damage your skin in the long run, leading to earlier and deeper wrinkles, liver spots at an early age and possibly skin cancer. A natural tan is a sign of damage.
4. Detox
The weekend before you hit the beach, detox by going green all day long. Start the morning with wheat grass juice and veggie juices for breakfast. Still hungry? Have a huge salad without the cream. For lunch, have another big salad with vinegar dressing. Snack on celery and carrots and cucumber in between. For dinner, have a giant bowl of veggie soup. Absolutely no wheat or By the time you hit the beach, your body is in the best shape possible given the time limit and what you started off with.
http://ezinearticles.com/?How-to-Look-Fabulous-in-Your-Swimsuit&id=1316696
When you wear your little black dress or your party dresses, you can fake an amazing body with shapewear. Girdles shrink your waist. Shapewear pants slim your thighs. Push up bras give you amazing cleavage. Unfortunately, on the beach, everything is on display as it really is.
You could visit the plastic surgeon, pay the expensive fees for surgery, take the risks related to surgery and the pain and recovery time that follows in pursuit of that perfect body but is it really worth it? After all, implants are fake. Sucking out the fat via liposuction has the risk of death.
A better bet is to do what you can with what you now have. Get that body in shape naturally.
1. Diet.
Sorry, Garfield. I know Diet is DIE with a T in it but there really is no other way. To lose weight, you have to change your diet. It isn't that bad. You can snack on carrots, celery sticks and cucumbers and fill your stomach with soups (non diary), vegetables (no salad cream but you can sprinkle seeds and nuts, vinegar and olive oil on your veggies) and brown rice and have lean meat for the necessary protein, but chocolates, biscuits, ice cream, cakes, creamy desserts, crips, pizzas and basically junk food, has to go. Cut the diary and wheat. Drop the soft drinks, sweet drinks, alcohol and stick to water and herbal teas. Green tea speeds your metabolism. Chamomile relaxes you and is a refreshing tea (but without the sugar). Popcorn, unbuttered, no sugar either, would be a good crisps substitute so you don't feel too deprived. Basically, it is harder to burn off the calories than to not put them into your mouth in the first place. Get on a treadmill and see how long it takes to burn 150 calories (1 can of coke). How many cans did you drink? How hard would it be to burn off those calories? Water has zero calories. 100g of pringles has 558 calories. How hard must you work to burn that off?
2. Exercise
You need exercise to boost your metabolic rate so that your body burns more calories, even when you rest. Get up an hour early and work out. Go for a run before breakfast everyday. Go swimming or cycling as often as you can.
3. Get tanned
Use a sunless tanner to get bronzed. If you bake in the sun, the UV rays will damage your skin in the long run, leading to earlier and deeper wrinkles, liver spots at an early age and possibly skin cancer. A natural tan is a sign of damage.
4. Detox
The weekend before you hit the beach, detox by going green all day long. Start the morning with wheat grass juice and veggie juices for breakfast. Still hungry? Have a huge salad without the cream. For lunch, have another big salad with vinegar dressing. Snack on celery and carrots and cucumber in between. For dinner, have a giant bowl of veggie soup. Absolutely no wheat or By the time you hit the beach, your body is in the best shape possible given the time limit and what you started off with.
http://ezinearticles.com/?How-to-Look-Fabulous-in-Your-Swimsuit&id=1316696
Saturday, 5 March 2016
How to Naturally Increase Breast Size
Are you unsatisfied by your natural breasts, but reluctant to undergo the time and expense of enlargement surgery? You're not alone. Today, many women are turning to a variety of natural methods to get bigger breasts without surgery. While the results from any of these methods will have a much subtler effect than implants, with the patience to try a variety of solutions, it's possible to see moderate improvement. However, it's important to note that many breast-enlarging "tricks" are not supported by scientific evidence. Even with methods that do have some scientific credibility, success is not guaranteed.
Giving Your Breasts a Visual Boost
1)Practice good posture. Some women find that their breasts appear smaller than they actually are when they have a slumped or slouched posture. For an instant boost to your bust line, simply straighten up! Stand up straight, hold your head high, and draw your shoulders back. Keep your neck straight up-and-down — don't let it slide forward. Push your chest out gently as you stand and walk. Now, take a look the mirror. You may be surprised what a difference this simple trick has made!
2)Wear tops with embellishments over the chest. One often-ignored way to make your breasts appear bigger is simply by wearing clothing that accentuates your natural curves. For instance, any sort of shirt with puffy, frilly, or ruffled material in the chest area can give the illusion that your breasts are larger than they actually are. The same effect can be achieved with well-worn scarves. Another good bet is to wear shirts with horizontal-striped patterns on the chest. For the same reason that people worried about their weight like to avoid wearing these types of clothing, people looking to enhance the size of their chest may want to use these volume-adding patterns.
3)Wear the correct bra size. Wearing a bra that is either too small or too large can leave your breasts appearing smaller than they actually are. Make sure you don't wear a big bra just to make your breast bigger, but wear a bra that allows your breast to lift. On top of this, poorly-sized bras can be just plain uncomfortable! Ideally, bras should support and lift the breasts, not flatten them or allow them to hang loosely. If you think that you may be wearing the wrong bra size, ask for a fitting the next time you go lingerie shopping. Some women who spend years using one size of bra find that after a re-fitting they look (and feel) measurably better.
4)Use a padded or push-up bra A good padded bra can add noticeable volume to your bust while also making your breasts look perkier. Push-up bras, on the other hand, can add lots of "lift" to your breasts, giving the appearance of a larger, fuller bust. Using these types of bras is a great quick-fix for outfits that go from looking good to great with a slightly larger chest. Though some sources may recommend it, in general, it's a bad idea to wear multiple bras, regardless of the type of bras being used. Though this can make your breasts look a little bigger if it's applied to correctly, it can be awfully uncomfortable and will probably have you spending lots of time adjusting yourself throughout the day.
http://www.wikihow.com/Naturally-Increase-Breast-Size
Giving Your Breasts a Visual Boost
1)Practice good posture. Some women find that their breasts appear smaller than they actually are when they have a slumped or slouched posture. For an instant boost to your bust line, simply straighten up! Stand up straight, hold your head high, and draw your shoulders back. Keep your neck straight up-and-down — don't let it slide forward. Push your chest out gently as you stand and walk. Now, take a look the mirror. You may be surprised what a difference this simple trick has made!
2)Wear tops with embellishments over the chest. One often-ignored way to make your breasts appear bigger is simply by wearing clothing that accentuates your natural curves. For instance, any sort of shirt with puffy, frilly, or ruffled material in the chest area can give the illusion that your breasts are larger than they actually are. The same effect can be achieved with well-worn scarves. Another good bet is to wear shirts with horizontal-striped patterns on the chest. For the same reason that people worried about their weight like to avoid wearing these types of clothing, people looking to enhance the size of their chest may want to use these volume-adding patterns.
3)Wear the correct bra size. Wearing a bra that is either too small or too large can leave your breasts appearing smaller than they actually are. Make sure you don't wear a big bra just to make your breast bigger, but wear a bra that allows your breast to lift. On top of this, poorly-sized bras can be just plain uncomfortable! Ideally, bras should support and lift the breasts, not flatten them or allow them to hang loosely. If you think that you may be wearing the wrong bra size, ask for a fitting the next time you go lingerie shopping. Some women who spend years using one size of bra find that after a re-fitting they look (and feel) measurably better.
4)Use a padded or push-up bra A good padded bra can add noticeable volume to your bust while also making your breasts look perkier. Push-up bras, on the other hand, can add lots of "lift" to your breasts, giving the appearance of a larger, fuller bust. Using these types of bras is a great quick-fix for outfits that go from looking good to great with a slightly larger chest. Though some sources may recommend it, in general, it's a bad idea to wear multiple bras, regardless of the type of bras being used. Though this can make your breasts look a little bigger if it's applied to correctly, it can be awfully uncomfortable and will probably have you spending lots of time adjusting yourself throughout the day.
http://www.wikihow.com/Naturally-Increase-Breast-Size
Saturday, 13 February 2016
How to Lose Weight Without Pills Or Dieting
1. Be Aware of non Hungry Eating - Become aware of your eating habits, the reasons you may be eating such as stress, boredom or out of habit. Record what you eat for a few days to help increase awareness of the reasons for eating.
2. Eat Foods That Help You Lose Fat - Eating is a powerful drive so don't starve yourself. Plan to have 6 healthy mini meals a day (in controlled portions) to control the hunger. Plan to eat more fruits, vegetables and steam foods - and avoid the fried foods. When preparing your meals try to get in more lean protein , fiber, healthy fats and healthy carbs like brown bread and wholemeal pasta. The key to a flatter stomach is dropping overall body fat with a healthy diet and regular intense exercise.
3. Stop Weighing, Start Measuring - Get out the measuring tape, a belt or an old pair of jeans instead of the scales. Why? Because the scales can be misleading. Muscle is heavier than fat. You might lose fat and not lose weight if you build some muscle at the same time. If you're leaner, the tape measure might tell you so.
4. Fad Diets - Forget it - and don't be seduced by the latest fad diets used by celebs. For one thing, celebs work hard to stay super slim, - and they can can afford top personal trainers and nutritionists to keep them in shape. The point here is, if you eat healthy with a variety of nutrients, and forget no one group of food (eg carbs) is bad, you're well on your way to shaping up.
5. Strapped for Time - You can squeeze exercises into a short amount of time by using interval training which are fast bursts followed by slow recovery periods. And use body-weight exercises which you try at home like spider-man push ups, lunges, and mountain climbers. This is how to loose weight without pills or dieting.
http://ezinearticles.com/?How-to-Lose-Weight-Without-Pills-Or-Dieting&id=1128109
2. Eat Foods That Help You Lose Fat - Eating is a powerful drive so don't starve yourself. Plan to have 6 healthy mini meals a day (in controlled portions) to control the hunger. Plan to eat more fruits, vegetables and steam foods - and avoid the fried foods. When preparing your meals try to get in more lean protein , fiber, healthy fats and healthy carbs like brown bread and wholemeal pasta. The key to a flatter stomach is dropping overall body fat with a healthy diet and regular intense exercise.
3. Stop Weighing, Start Measuring - Get out the measuring tape, a belt or an old pair of jeans instead of the scales. Why? Because the scales can be misleading. Muscle is heavier than fat. You might lose fat and not lose weight if you build some muscle at the same time. If you're leaner, the tape measure might tell you so.
4. Fad Diets - Forget it - and don't be seduced by the latest fad diets used by celebs. For one thing, celebs work hard to stay super slim, - and they can can afford top personal trainers and nutritionists to keep them in shape. The point here is, if you eat healthy with a variety of nutrients, and forget no one group of food (eg carbs) is bad, you're well on your way to shaping up.
5. Strapped for Time - You can squeeze exercises into a short amount of time by using interval training which are fast bursts followed by slow recovery periods. And use body-weight exercises which you try at home like spider-man push ups, lunges, and mountain climbers. This is how to loose weight without pills or dieting.
http://ezinearticles.com/?How-to-Lose-Weight-Without-Pills-Or-Dieting&id=1128109
Sunday, 10 January 2016
5 Outdoor Activities to Keep Fit
In this article you will read about the different exercise activities you can do to start your journey to a fitter and slimmer you. You will also get top tips about the exercises.
1. Walking is the easiest and cheapest exercise of all - it burns fat if you keep a good pace, pump your arms and walk on an incline whenever possible. It tones your buttocks and all the muscles in your legs and is safer for your back and joints than running. Walking 4,000 steps a day will benefit your health, 7,000 steps will improve your fitness and 10,000 steps will help you lose weight. You can accumulate these steps throughout the day as you go about your usual activities as well as planned workouts. To find out how many steps you take, attach a pedometer - a simple gadget that measures steps, distance and calories burned - to your belt.
A pair of good shoes is a must. If you intend walking regularly it's worth investing in proper fitness walking shoes. They should feel roomy around the toes, provide good cushioning under the heel, and feel comfortable and light (so your legs don't bear too much extra weight).
Top walking tips:
Concentrate on keeping a good posture by relaxing your shoulder muscles, keeping your shoulders down (not back), and ribcage slightly lifted.
Hold your arms relaxed, close to the body, and hands cupped. Avoid swinging your arms across your body.
As you walk, land on your heel and transfer your weight onto the ball of your foot, rolling the foot in a smooth heel-to-toe movement.
Stick to a comfortable stride length so your body is not forced to rotate through the hips.
Keep your hips, knees and feel aligned - your feet should point directly forwards (this may feel awkward at first).
Keep your body upright or angled just slightly forwards.
2. Hiking on trails and tracks or up a hill is much more fun than pounding the pavements. It is also a massive calorie burner (up to 500 calories per hour) and the varying terrain improves your fitness quicker than walking on the flat.
Wear several thin layers - comprising modern wicking fabrics such as Cool-Max for maximum coolness - rather than one thicker layer. In hot weather wear loose lightweight clothing that is sweat permeable and light colored. Do not struggle uphill wearing waterproof clothing.
Take a hat to prevent heat loss in the winter, and to protect your head from the sun and prevent overheating in the summer. Walking boots or shoes with molded grip-giving soles are a must if the ground is at all hilly or rough. Fitting should be snug but not overtight (you should be able to wiggle your toes without them touching the front of the boot).
Top hiking tips:
Keep your neck and shoulders relaxed. Look forwards rather than down.
Keep your arms tucked in close to your body.
Concentrate power in your back leg and foot as you push off the ground.
Find a comfortable stride length - keep it short so you won't rotate through the hips.
Hold your abdominal tight to keep your torso stable and strong.
Keep your knees and feet aligned - your feet should point directly forwards.
3. Cycling - get on your bike for a calorie-burning ride. It improves your heart and lungs, burns fat (450 calories per hour), tones the muscles in your thighs, buttocks and lower legs and strengthens the lower back and stomach muscles. Cycling to and from work or the shops integrates exercise into your daily activities, while cycling for fun is a great way to explore the countryside.
Always wear a well-fitting helmet - test this by putting the helmet on and shaking your head. It should not flop around or fall forwards.
If you have knee problems, make sure the seat is high enough and the tension is low - keep in a lower gear.
If you have back trouble, avoid bending forwards in the saddle. Cycling on an indoor bike, which is more upright, should relieve the strain.
For maximum fat-burning, aim to maintain a brisk pedaling cadence, between 80 and 110rmp - use lower gears or reduce the tension on an indoor bike. For best muscle tone, use a higher gear or increase the tension. You'll need to drop your pedaling cadence to between 60 and 90rmp.
Off-road cycling requires more upper-body strength and greater balance than road cycling. However, the rewards are a traffic-free environment and more interesting scenery.
Top cycling tips:
Check your saddle height - in the downward phrase of cycling action, your leg should be extended but bent very slightly at the knee.
Keep your neck and shoulders relaxed - avoid tensing your shoulders; ensure there is a good distance between your ears and shoulders.
Keep a neutral spine position in the saddle - keep as upright as possible and don't allow your back to slump forwards.
Hold your stomach muscles tight - this will help to stabilize you.
Your toes should point downwards slightly as you push down - this prevents tension in the calf muscles.
Use toe clips - this allows you to use the muscles at the front and back of your legs to power the movement. Without clips, only the muscles at the front of the legs get worked.
4. Running is one of the simplest ways to get fit - there's no special equipment or membership fees and, even if you are very busy, you can fit it into your schedule. It tones your thighs, hips, calves and buttocks. A slow run will burn around 175 calories in 20 minutes; a faster pace burns 260 calories.
Make sure that you feel confident with fast walking first - you should be able to walk for 30 minutes easily. Begin with interval running where you run for short periods then fast walk until you recover. Continue to repeat the pattern. Gradually make the running intervals longer and build up the length of your workout. Eventually you'll be able to run for longer periods without needing to stop and walk.
Because running is a high- impact activity, it is not suitable for people with knee problems. A good pair of running shoes is a must, rather than all-round trainers - they are designed to strike the ground properly, reducing the amount of shock that travels up your leg. They should fit your feet snugly, provide good cushioning on the heel and be flexible enough to allow you to bend your feet naturally.
Top running tips:
Keep your shoulders back and down in a relaxed comfortable position.
Use the power in your glutes (buttocks) and hamstrings (back of legs) to propel your body forwards. Land on your heels and roll through the whole foot - your toes should be last thing to leave the ground.
Keep your feet close to the ground and take care not to bounce as you run.
Keep your arms and hands loose and tension free (don't clench your fists). Use a natural backwards and forwards swing with your arms- but don't exaggerate the action.
5. Swimming gives a great all-round workout. It tones all the major muscles in the body and is kinder to your joints and back than land training. If you are new to exercise or are prone to back problems, it's a particularly effective way of getting fit. It burns between 240 and 300 calories per 30 minutes. It is good for maintaining flexibility, especially around the shoulders.
If you are new to swimming, use a float to provide buoyancy. Hold it in front of you with both hands as you kick your legs. Intersperse water walking with length swimming to increase your total exercise time.
Water can feel relaxing but if you are trying to improve your fitness you will need to push yourself. You should not able to talk comfortably - just one-word answers if pushed!
Top swimming tips (front crawl):
For a really effective workout it's best to use stronger strokes such as the front crawl.
Turn your head to the side to breathe in, bringing out the water.
Reach directly in front of you. Keep you hand slightly cupped as you pull through the stroke.
Pull through the central line of the body, keeping the arm slightly bent.
Kick from the hip, using the entire leg, not just the lower portion.
Concentrate on keeping your hips level and aim to minimize rotation of your body.
http://ezinearticles.com/?5-Outdoor-Activities-to-Keep-Fit&id=6315697
1. Walking is the easiest and cheapest exercise of all - it burns fat if you keep a good pace, pump your arms and walk on an incline whenever possible. It tones your buttocks and all the muscles in your legs and is safer for your back and joints than running. Walking 4,000 steps a day will benefit your health, 7,000 steps will improve your fitness and 10,000 steps will help you lose weight. You can accumulate these steps throughout the day as you go about your usual activities as well as planned workouts. To find out how many steps you take, attach a pedometer - a simple gadget that measures steps, distance and calories burned - to your belt.
A pair of good shoes is a must. If you intend walking regularly it's worth investing in proper fitness walking shoes. They should feel roomy around the toes, provide good cushioning under the heel, and feel comfortable and light (so your legs don't bear too much extra weight).
Top walking tips:
Concentrate on keeping a good posture by relaxing your shoulder muscles, keeping your shoulders down (not back), and ribcage slightly lifted.
Hold your arms relaxed, close to the body, and hands cupped. Avoid swinging your arms across your body.
As you walk, land on your heel and transfer your weight onto the ball of your foot, rolling the foot in a smooth heel-to-toe movement.
Stick to a comfortable stride length so your body is not forced to rotate through the hips.
Keep your hips, knees and feel aligned - your feet should point directly forwards (this may feel awkward at first).
Keep your body upright or angled just slightly forwards.
2. Hiking on trails and tracks or up a hill is much more fun than pounding the pavements. It is also a massive calorie burner (up to 500 calories per hour) and the varying terrain improves your fitness quicker than walking on the flat.
Wear several thin layers - comprising modern wicking fabrics such as Cool-Max for maximum coolness - rather than one thicker layer. In hot weather wear loose lightweight clothing that is sweat permeable and light colored. Do not struggle uphill wearing waterproof clothing.
Take a hat to prevent heat loss in the winter, and to protect your head from the sun and prevent overheating in the summer. Walking boots or shoes with molded grip-giving soles are a must if the ground is at all hilly or rough. Fitting should be snug but not overtight (you should be able to wiggle your toes without them touching the front of the boot).
Top hiking tips:
Keep your neck and shoulders relaxed. Look forwards rather than down.
Keep your arms tucked in close to your body.
Concentrate power in your back leg and foot as you push off the ground.
Find a comfortable stride length - keep it short so you won't rotate through the hips.
Hold your abdominal tight to keep your torso stable and strong.
Keep your knees and feet aligned - your feet should point directly forwards.
3. Cycling - get on your bike for a calorie-burning ride. It improves your heart and lungs, burns fat (450 calories per hour), tones the muscles in your thighs, buttocks and lower legs and strengthens the lower back and stomach muscles. Cycling to and from work or the shops integrates exercise into your daily activities, while cycling for fun is a great way to explore the countryside.
Always wear a well-fitting helmet - test this by putting the helmet on and shaking your head. It should not flop around or fall forwards.
If you have knee problems, make sure the seat is high enough and the tension is low - keep in a lower gear.
If you have back trouble, avoid bending forwards in the saddle. Cycling on an indoor bike, which is more upright, should relieve the strain.
For maximum fat-burning, aim to maintain a brisk pedaling cadence, between 80 and 110rmp - use lower gears or reduce the tension on an indoor bike. For best muscle tone, use a higher gear or increase the tension. You'll need to drop your pedaling cadence to between 60 and 90rmp.
Off-road cycling requires more upper-body strength and greater balance than road cycling. However, the rewards are a traffic-free environment and more interesting scenery.
Top cycling tips:
Check your saddle height - in the downward phrase of cycling action, your leg should be extended but bent very slightly at the knee.
Keep your neck and shoulders relaxed - avoid tensing your shoulders; ensure there is a good distance between your ears and shoulders.
Keep a neutral spine position in the saddle - keep as upright as possible and don't allow your back to slump forwards.
Hold your stomach muscles tight - this will help to stabilize you.
Your toes should point downwards slightly as you push down - this prevents tension in the calf muscles.
Use toe clips - this allows you to use the muscles at the front and back of your legs to power the movement. Without clips, only the muscles at the front of the legs get worked.
4. Running is one of the simplest ways to get fit - there's no special equipment or membership fees and, even if you are very busy, you can fit it into your schedule. It tones your thighs, hips, calves and buttocks. A slow run will burn around 175 calories in 20 minutes; a faster pace burns 260 calories.
Make sure that you feel confident with fast walking first - you should be able to walk for 30 minutes easily. Begin with interval running where you run for short periods then fast walk until you recover. Continue to repeat the pattern. Gradually make the running intervals longer and build up the length of your workout. Eventually you'll be able to run for longer periods without needing to stop and walk.
Because running is a high- impact activity, it is not suitable for people with knee problems. A good pair of running shoes is a must, rather than all-round trainers - they are designed to strike the ground properly, reducing the amount of shock that travels up your leg. They should fit your feet snugly, provide good cushioning on the heel and be flexible enough to allow you to bend your feet naturally.
Top running tips:
Keep your shoulders back and down in a relaxed comfortable position.
Use the power in your glutes (buttocks) and hamstrings (back of legs) to propel your body forwards. Land on your heels and roll through the whole foot - your toes should be last thing to leave the ground.
Keep your feet close to the ground and take care not to bounce as you run.
Keep your arms and hands loose and tension free (don't clench your fists). Use a natural backwards and forwards swing with your arms- but don't exaggerate the action.
5. Swimming gives a great all-round workout. It tones all the major muscles in the body and is kinder to your joints and back than land training. If you are new to exercise or are prone to back problems, it's a particularly effective way of getting fit. It burns between 240 and 300 calories per 30 minutes. It is good for maintaining flexibility, especially around the shoulders.
If you are new to swimming, use a float to provide buoyancy. Hold it in front of you with both hands as you kick your legs. Intersperse water walking with length swimming to increase your total exercise time.
Water can feel relaxing but if you are trying to improve your fitness you will need to push yourself. You should not able to talk comfortably - just one-word answers if pushed!
Top swimming tips (front crawl):
For a really effective workout it's best to use stronger strokes such as the front crawl.
Turn your head to the side to breathe in, bringing out the water.
Reach directly in front of you. Keep you hand slightly cupped as you pull through the stroke.
Pull through the central line of the body, keeping the arm slightly bent.
Kick from the hip, using the entire leg, not just the lower portion.
Concentrate on keeping your hips level and aim to minimize rotation of your body.
http://ezinearticles.com/?5-Outdoor-Activities-to-Keep-Fit&id=6315697
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