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A HIGH PROTEIN DIET

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TO AID WEIGHT LOSS

There are tons of weight loss diet plans available on the internet to assist an individual in the struggle against losing that stubborn fat and losing weight. Losing weight can be a frustrating and challenging task, but with the right motivation along with a proper diet, stunning and striking results can be achieved. Many diet plans are hovering over the internet that promise exceptional results, but a popular diet plan that enables perfect results is the high protein diet meal plan.

With a high protein diet, an individual aiming to lose weight is encouraged to take in foods rich in protein. For instance, if someone has a Big Mac, then he should only eat the patties and drop that bread because the bread or bun in the case of Big Mac is full of carbs that are known for adding those extra inches to the belly and adding on that weight. Protein is essential to gain muscle, get rid of that excess fat, and lose weight.

Some facts about protein,

  • Protein is essential for good health.
  • It’s a nutrient that must be consumed every day to meet your body’s needs.
  • The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound of body weight or 0.8 grams per kg.

Many men and women have had success with a high protein diet weight loss plan. A study that was recently conducted proved that men and women who were on a high protein weight loss plan experienced less hunger, greater weight loss, and increased satisfaction when twenty percent of fat was cut out of their diet. The individuals in the study increased their protein intake by thirty percent.

Also, people have experienced obesity control with a protein diet plan. Obesity is now considered one of the top silent killers that affect both men and women. An individual who is obese is usually plagued with other health problems such as diabetes and heart disease. Obesity control with protein diet can be achieved because the amount of fat and carbohydrates an individual is consuming is reduced. This means that the individual is eating a healthier diet.

A protein diet for weight loss can be set-up in many different ways. A protein shake diet is recommended for individuals who want to cut back on the amount of food that is consumed on a daily basis. With a protein shake diet, an individual drinks a protein shake, replacing two meals a day – this is an easy way in which to lose weight. Another type of protein diet for weight loss is to consume foods that are high in protein. It is important to read food labels to know how much protein is in a snack or main dish.

Anyone who is starting a protein diet should discuss their diet plans with their doctor. It is important to tell your doctor the type of diet you are choosing and your diet goals. Your doctor may have some healthy recommendations to help you along the way. A protein diet has helped thousands of individuals. Soon when you look in the mirror, you will see the body you have always desired.

STEPS TO AN EFFECTIVE

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FAT LOSS WORKOUT

If you want to lose weight, sooner or later you are going to need to start a fat loss workout program. This does not mean that you need to be spending hours in the gym every day, but you should plan on exercising regularly. These 5 tips will help you to face your fat loss workout positively.

START SLOWLY. You will need to start your fat loss training program slowly. If you make it too tough at the outset, you may strain a muscle and will not able to exercise for a couple of days or even weeks. Your body will need time to get used to the extra exercise. Get started with a slow and gradual pace and then increase the intensity as you become comfortable with your new regime.

WEIGHT TRAINING An effective fat loss workout will need to include an element of resistance training or weight training. Your body will create muscle when you work out with weights and because muscles help to burn calories and fat, the more muscle mass you have, the better. If you are working out with weights 2 to 3 times a week, you can reach your weight loss goal much faster. If you don’t have access to weights, use cans or water bottles.

CARDIOVASCULAR EXERCISE Most fat loss training programs include some type of cardiovascular exercise. Any exercise that raises your heart rate and keeps it up can be considered cardio exercise like cycling, running, walking or swimming. In addition to increasing your heart rate, it also conditions your lungs and burns fat. To get the maximum results from your cardio exercises, use interval training where you swap between higher intensity exercise with low-intensity recovery periods.

NO GYM? NO PROBLEM!

There are many good ways to exercise at home to stay fit and healthy if you don’t want to go to the gym. There are some great pieces of equipment that provide good ways to exercise at home that do not cost the earth to buy. Simple things like free weights, an exercise ball, resistance bands, and a yoga mat are generally low cost and you can often pick-up second-hand exercise bikes, elliptical trainers and treadmills in your local classified ads or car-boot sales.

BE REGULAR AND BE PERSISTENT Just doing one fat loss workout is not going to make the excess weight drop off suddenly. Successful weight loss requires regular exercise and a healthy diet. You need to burn more calories than you consume and combining regular exercise with a healthy diet plan will give you weight loss success. But it will take time. Remember it took years to gain all that fat and it could take a year or more to lose it all. With determination, focus, and motivation you will succeed

WORKOUT MISTAKES

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COMMON MISTAKES PEOPLE DO DURING THEIR WORKOUTS

If you’re all set to start a new workout routine, taking the time to learn some of the common workout mistakes that are made will be well worth your effort. In some cases, making even one of these workout mistakes could mean that you fail to see the progress you were hoping for, which will without a doubt lead to significant frustration as time goes on. Let’s go through some of the common workout mistakes that are made so that you can see for yourself where you might be going wrong. Correcting these simple mistakes will help you get better results from your workouts.

DOING CARDIO TRAINING BEFORE WEIGHT TRAINING T

he very first of the typical workout mistakes that you need to be aware of is doing cardio training first in the workout. When you have both cardio training as well as weight lifting planned for a session, always do your weight lifting first and foremost. You want the most energy for this form of activity as it’s more physically demanding. Plus, by saving your cardio for later on in the training workout, you’ll burn fat faster as well.

NOT LIFTING ADEQUATE WEIGHTS

Second, make sure that you are pushing yourself on the weight exercises you do. Far too many people make the common workout mistake of doing a higher rep, lighter weight lifting. This is not the way to produce a great looking body or increase your fitness level. Challenge yourself. If you feel like you could do five more reps at the end of an exercise, this means you aren’t working hard enough.

OVERDOING YOUR WORKOUT

Another one of the common workout mistakes that’s often made by those hitting the gym is too high of a frequency. Remember, some exercise is good – more is not necessarily better. You must be giving your body some down time between workouts to complete the recovery process.

FORGETTING TO BREATHE CORRECTLY

Finally, the last of the common workout mistakes to ensure you aren’t making is forgetting to breathe. If you aren’t breathing properly as you go about completing your workout set, you are going to find that you get a very high build-up of pressure in the body, which could put you at risk of severe problems such as fainting. Furthermore, you won’t be able to generate the strength that you otherwise would if you were breathing correctly. Remember to breathe out during the contraction phase and in during the eccentric phase. If you can get this under control, you will see faster progress because of it.

So, there you have some of the common workout mistakes that are often made as people hit the gym. If you’re feeling uncertain about the workout program that you are doing, make sure that you take the time to speak to a personal trainer

HIGH-INTENSITY RESISTANCE TRAINING

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A FASTER WAY TO BURN FAT AND LOSE WEIGHT

Our entire body – every cell of it – needs energy. We are constantly burning either fat or carbohydrates depending on what we are doing. Our bodies are complex. The whole process of digestion of our food and the burning of fat is not a simple process. The way the body turn proteins, carbohydrates, and fats into cell building blocks and cell energy is quite intricate. But there are some ways to lose weight faster and shed that unwanted fat with zero respect.

First, the best fat burning exercise will involve our muscles. No other cells in the body burn as much energy as our muscles. The main energy sources are fat and carbohydrates. Both are broken down to supply calories as energy for the body. Depending on what you are doing, the proportion of fat to carbohydrates will change. Carbohydrates can supply energy much quicker than fat. If you are sitting reading this article, you will be burning roughly 50{787f70679c7ac7f54ff81e53533e66de3f2fcd77596379cac265e7c067d3379a} fat and 50{787f70679c7ac7f54ff81e53533e66de3f2fcd77596379cac265e7c067d3379a} carbohydrates, probably just a little more fat, anything up to 60{787f70679c7ac7f54ff81e53533e66de3f2fcd77596379cac265e7c067d3379a}. Now start running. You immediately need a burst of energy, and you will start burning more carbohydrates -anything up to 70{787f70679c7ac7f54ff81e53533e66de3f2fcd77596379cac265e7c067d3379a}. If you continue running for 15 to 20 minutes, the body will want to preserve your available carbohydrates (since less are available), and the body will shift its processes back to burning more fat up to the 60{787f70679c7ac7f54ff81e53533e66de3f2fcd77596379cac265e7c067d3379a} level again. Use this knowledge to burn fat. For instance, a low-intensity exercise will burn more fat, but of course fewer calories than a higher intensity exercise for the same amount of time.

RESTING METABOLIC RATE

High-Intensity exercises burn more calories in a shorter amount of time. However, as we plan our routine for the best fat burning exercise, we need to keep in mind an additional factor – the resting metabolic rate. It’s a little like your car engine; it takes time for the engine to cool. This is not a good example since your car engine is not burning energy while it is cooling down. But your muscles can be exercised to the point where they will burn energy for a period of up to 70 hours while they cool down, this is known as the resting metabolic rate or RMR. This is one of the factors not always considered by trainers in our gyms. Many of the clients go to the gym to burn calories, but they do not exercise their muscles to the point where they raise their RMR enough to burn calories while they are resting.

HIGH-INTENSITY RESISTANCE TRAINING

High-intensity resistance training will raise your resting metabolic rate. This is the best fat burning exercise anyone can do. To be burning fat while you are at rest is the dream of anyone wanting to lose fat and this is possible given the right exercise routine. Unfortunately, many gyms and their trainers just do not appreciate this fact. Not only does this form of exercise burn fat but you can achieve outstanding cardiovascular health as well. What is not always understood is that high-intensity resistance training involves taking the exercise you are doing to “momentary muscular failure”, that is you simply cannot complete one more repetition. What is also important is that a period of rest is just as essential as the exercise. The muscle needs time to grow and repair. This being the case, an exercise requiring only 2 or at the most 3 routines a week is all that is necessary, and a full body workout should be able to be completed in 15 to 20 minutes. Many have found high resistance training to be very effective in burning fat and losing weight.