Showing posts with label weight loss plan. Show all posts
Showing posts with label weight loss plan. Show all posts

Weight Loss and Fitness - Muscle Building

Weight Loss and Fitness - Muscle Building
Putting on some muscle mass is key in order for your weight loss and fitness program to be most effective. Since it requires 40 to 50 calories each day to sustain one pound of muscle, adding several pounds of muscle mass will create a calorie deficit that can burn fat quickly.
Conversely, losing muscle tissue as part of your overall fitness program is not effective weight loss. Ideally, calorie intake is used to feed muscle. With less muscle mass, it takes less calories to maintain body weight, therefore excess calories are turned into fat.
One of the easiest ways to add muscle is to perform progressive resistance type training. 

Since new muscle growth requires up to 48 hours between workouts to repair and regenerate, this training only takes place 2 - 3 times per week. However, during these "breaks" between exercise, your body will use up calories and burn fat as your muscles develop.
Steady state endurance training, and variable cyclical training are two common categories of exercise that will build muscle. A three mile jog at a fixed pace would fall into steady state while changing up tempo and momentum during that jog would put it into the variable class.
Variable intensity training is a more effective weight loss means than steady endurance because it builds muscle faster, increases cardio health, and it's just not as tedious or mundane. Also, with steady state endurance training, you are more susceptible to get stuck at one level and impede your advancement.
Here are some methods to add variance to existing training: 
change up the number of reps in a set
change up the number of sets in a workout
change up sequences
alternate the order of exercises
rearrange the grouping
substitute the type of routine or alter the number of exercises
adjust the amount of resistance and vary the time spent under certain tensions
modify the number and length of rest periods between sets
try different repetition speeds and range of motion
adjust exercise angles and positions, standing/sitting, equipment settings, inclines
revise how frequent you train and the duration of workouts

Fat Loss and Weight Loss Effectively

Fat Loss and Weight Loss Effectively
Losing body fat comes about as a major concern when we cross thirty. In the middle-age years, we ought to be more careful with what we eat, and how we consume our calories. If not, the result would gradually be thunder thighs, a loose hanging belly, protruding hips, and fat, unsightly arms. Plus, of course, that double chin we would never want.
There have been several diet regimes, like a full-fluid diet, which makes a person dependent on only fluids and no food, the zone diet, which is basically a calorie-restricted diet, crash diets, in which people just starve themselves to an optimal level, etcetera. But the best way to help reduce the fat deposits from under the skin is to eat well but healthy, and workout those calories taken in.

We are what we eat. This is a fact that we all know, and have probably even experienced. Eating plentiful amounts of food does not mean we are eating "well". Eating well would mean including the five food groups in the daily diet, which include, the breads and cereals, fruits and vegetables, meat, fish, poultry, and the oils. Carbohydrates contribute greatly to the calorie intake, therefore, if body fat needs to be cut down, it would be wise to include maximum protein in the diet, with a reduction in carbohydrate intake. Fats, oils, and sweets are to be used sparingly in any case, whether a person is fat or not. A low-carbohydrate diet would assist in fat loss. Consuming grilled vegetables rather than fried, would also help in fat loss. Natural foods such as meat, nuts, fruits and vegetables help reduce fats from the body.
The most favorable method to reduce fats would be to cut down calories, and not have food two to three hours before bedtime or when body activity levels are low. This is because the calories taken in would not be consumed, and they would deposit as fat. If a person is working out regularly, avoiding food intake just after a workout, for at least one to two hours, has found to accelerate fat loss. A diet plan which would suit your lifestyle should be adopted, and a lot of brisk walking or some other form of brisk activity like cycling or swimming, should be included in the lifestyle. Generally, a low-calorie diet and a light workout plan works best for fat loss.
To lose body fat, firstly set your goals- they should be realistic attainable weight goals. Here are a few tips on how to keep your diet as fat-free as possible:

• Consume food in small quantities, 5-6 times a day (including snacks), instead of having 2-3 heavy meals.

• The diet plan of the following day should be made a night before, so that all the food needed should be available and fresh.
• A simple low-calorie diet would work best. There is no need for going into comprehensive diet plans.

• The food selection should include healthy, non-fattening foods, including fresh fruits and vegetables, whole grains, beans, and non-fat dairy products. Skimmed milk should be used.
• All fatty foods are to be omitted- the oil used in cooking should be very little, to prevent fat deposits, upon consumption. Fried foods are a total 'no'.

• All sugar-containing foods, such as bakery items, including cakes, biscuits, and pastries, are to be avoided at all costs. They are nothing but calorie-adders.
• Try to add five fruit and vegetable servings in your daily diet plan. Fill your stomach with low-calorie food such as raw fruits and vegetables. This would help in keeping you full, and not taking in fats.

• Whole foods in their original form should be incorporated in the diet- instead of processed foods- with sugars and sauces, etc., these add up to the calorie count.
• The carbohydrate-protein-fats ratio should be 50-35-15 respectively. Carbohydrates are also essential for the body, but in the form of whole-grain cereals and vegetables, and not processed food items.
Discipline in the dietary intake is most crucial for weight and fat loss. A diet low in fats would un turn help reduce previously deposited fats in the body too.


The Benefits of Yoga to Weight Loss and to You

The Benefits of Yoga to Weight Loss and to You
Yoga is something that has been practiced faithfully for over 5,000 years. Today, there are about roughly 11 million Americans who are using it to gain access to its array of many health benefits. What are these health benefits? Some of them will be highlighted here for you to get to know personally. The benefits of yoga to weight loss and to you are endless. So, with this said, please read on to learn more about yoga and all that it has to offer on many fronts.
Yoga and Weight Loss 
Yoga is something that can be used as a platform to lose weight. However, it will not work all alone. This specialized form of gentle exercise needs to be accompanied by a regimen of good diet and a healthier approach to living in general. All three together will then work hand in hand to achieve weight loss goals. Also, yoga and weight loss as a combination do work well together. This is because they can promote:

A gentle way to work out that is both inviting and personally adaptive
A safe and effective form of exercise that is non-aerobic in description
A regular means to gain more muscle strength as you go along exercising. Different yoga poses not only assist in toning and strengthening muscles. It also gives the body a more sculpted look too.
Improves digestion which will help a person to feel better health-wise. The compression and elongation of internal organs makes digestion and metabolism better.
Improves range of motion and flexibility in an individual. This, combined along with stronger muscles, can be the very thing to correct any existing postural problems. Having better posture does make one look thinner in appearance.
Yoga and Mind/Body Benefits 
Yoga is something that has so many health rewards that it is unbelievable. Its trans-formative powers have potential on various levels. Nonetheless, these many advantages do extend past weight loss. They also attach themselves to the user of yoga regularly and to their life in addition. So, with this said, let us explore some of the many yoga and mind/body benefits that are made possible by yoga.
Yoga is far more than just an exercise to help one lose weight. It is also a very powerful tool in promoting the mind and body connection. The practice of breath work combined with movement is what unites the body and mind as one.
When the mind and body are in harmonization together. It creates a much heightened sense of self-awareness. This self-awareness can follow you in daily life and not just on the yoga mat. It will help you to be positive in everything you do. This means making positive diet and lifestyle choices, as well as, living life in a positive way.
Yoga allows a person to de-stress and to disconnect from the outside world. They tend to come away feeling happier about themselves and happier about everyday life.
Yoga promotes an overall sense of good well being. Good well being is everything and part of good well being is feeling good about you.
Yoga and You 
Yoga can bring so many things to a person in its own way. However, one of the most important of all things that it will bring to you is this. Yoga and you become a team both on the yoga mat and in life. You choose it and it chooses to help you in the ways you need help the most. It is a very powerful gift that many do not know. Nonetheless, once they get to know it personally, their lives are blessed and changed for the better. Despite this fact, there are rules for yoga that all must follow and they are the following:
Do not attempt to learn yoga on your own. You need to have the help and guidance of someone who knows yoga as well as they does their name. So, with that said, seek out a special yoga instructor to teach you or find the right studio to attend from all the yoga studios out there.
Do not try to go past your limits and not stay within them. Talk things over with the yoga instructor before beginning any specific type of yoga. Find out if it is something you can do and perform comfortably without chances of injury happening. Do not try to do something that may prove to be too strenuous for you. Go only with the yoga routines that you are capable of doing and not beyond that.
Choose only the right yoga style that is about you and is right for you. There are some yoga styles that are suitable for beginners and others that are for those who are more advanced in doing yoga. Talk over the type of yoga style that will suit your needs the best with your yoga instructor or head of the yoga studio that you are attending to learn yoga. The yoga style that is right for you will be the yoga style that fits you and your present requirements best.

How to Lose Weight and Gain Muscle Fast

How to Lose Weight and Gain Muscle Fast
The most common question I get from people wanting to lose fat is how to lose weight and gain muscle fast.
Some experts say it is impossible to do both concurrently and you need to lose weight first before gaining muscle. The truth is that weight loss has a direct correlation with gain muscle.

1. Lose Weight Meaning Muscle
Here is what you should know, unless you have been trained for some while in the art of body building, the chances are you have poor food selection, therefore a large part of your weight will consist of fat. By losing weight you will burn your fat and give room for muscle to grow in your body.
2. Diet Pill
You might have seen advertising on infomercial where you can lose weight in just a matter of a few weeks using diet pills. Generally, diet pills will make your taste for eating diminish and also it has a bad effect upon your metabolism.
Therefore, it becomes progressive harder to gain muscles and burn fat when your metabolism becomes low. So, I would not recommend using diet pill, as a matter of fact it should be avoided at all cost.
To lose weight fast the better way is to eat more often, this way your metabolism will stay active to burn all of your fat. Exercise is also important not only because it burns fat but it can also increase your metabolism.
3. Balance Your Training
To lose weight and at the same time gain muscle, you have to eat often, this will cause your metabolism system to keep burning fat all day. Regarding of your workout, I would recommend doing a combination of weight lifting and cardio training.
But your primary focus should be on weight lifting, because by eating foods that consist of protein and nutrients every 3 hours, your body actually has done a job on itself to burn all the fat, the rest is left to you to build your muscles.

Exercise Workout Routine To Lose Weight

Exercise Workout Routine To Lose Weight
Starting an exercise workout plan is the best way to begin fitness for you. An exercise workout method can fortify your cardiovascular system, cut any depressing emotions you could be dealing with, and make it easier to lose weight, however, beginning an exercise routine is easier than staying on it.
Training With a Buddy
If you've ever read about the friend technique, you could know how it can benefit you stay centered on your regular workout. Working with a buddy will help you stay enthusiastic and also can give you that extra push to keep working hard. For instance, you are able to run together with your buddy, go walking with him, as well as go biking together. Even going to a gym can certainly help.
Join an exercise club or maybe a health and fitness center
Becoming a member of a physical fitness club or signing up for a gym could be that quick start that you are looking for. A lot of people who are starting a workout routine begin by visiting a gym. Fitness gyms have courses, instructors and devices that could help you stay engaged and enthusiastic. You may enroll in a national team or perhaps a local fitness center.

Enroll in a Course
If your fitness center is not what you expect, you could be thinking about enrolling in a particular course, for instance, you can test yoga exercise, martial arts or perhaps boxing. Consider something that can keep you interested, trying new things is an excellent way to stay on the right course.
The first step in enhancing your health and fitness is finding the time for you to workout, almost everyone has a tight agenda, so we do not have time to exercise. The first task to enhance your health is finding the time for you to workout.
Some strategies to improve your exercise:

1. Consistency
Manage consistent time for your exercise workout routine. A new research showed that one hour of exercise is effective to have good benefits associated with weight loss, gradually it is possible to improve the exercise time.

2. Sustain correct healthy posture
Maintain your correct posture throughout the exercise to lose fat, a negative posture can lead to traumas and muscle ache.

3. Be careful
In case you are doing exercises to lose weight, think about weight-bearing workout. Non-weight bearing workout routines like going swimming and riding a bike aren't as effective to lose weight.

4. Focus on inhaling and exhaling
Throughout a cardio exercise workout, look at your breathing, a complete breathing is good for you because it will give you much oxygen. When training for strength, take complete breaths throughout every workout, breathing out within the exertion and breathing in while you release. You must never exercise so hard that you just cannot speak.

5. Improve your power
Beginning with low strength, if you are executing workout routines with weights, include weights in your cardio exercise program and you will begin to see good results in 3 or 4 weeks.

6. Get started with walking if you are obese
If you're chubby, start off your exercise routine with walking since it is a fantastic option. When you are fit with taking walks, you must raise the power of walking.

7. Never workout with an empty belly
You must not workout with empty stomach. Your system is not going to exercise successfully with empty stomach since you may feel exhausted.

8. Listen to music
Music is a wonderful reliever. Music tends to make exercise more pleasant and listening to music provides more vitality to exercise harder.

9. Swimming
Going swimming is probably the greatest workout because you exercise almost all the muscles, however you will face considerable amounts of chlorine contained in most pools, choose freshwater to go swimming instead.

10. Pay attention to the body
As the health and power increase, it is possible to take bigger levels of aerobic fitness exercise.

11. Stretches
In addition to the cardiovascular workouts along with other exercises, stretching is essential to get much more from your exercise. Stretching will help in muscle recuperation from intense workout routines and may avoid discomfort and pain. Your system feels much more comfortable once you have strong and versatile muscles.

12. Workout at proper time
Workout when you have more vitality instead of working during a period when you're completely exhausted. Work with body natural levels of energy.

13. Drink lots of water
Drinking water can help you to lose weight, your body decelerates and operates less efficiently once your body is not properly hydrated. You should drink water after having an exercise routine as exercising brings about lack of fluids.