Entries Tagged 'Weight Loss' ↓

Keeping a body in perfect shape is the first priority of any youngster at present. Gyms and dieticians are heavily earning as more and more people are getting conscious about their physical fitness. Diet plays a vital role in improving the weight condition of any under weight persons. But th4e 1question arises what kind of diet is good and what ki9nd of diet is bad for a healthy body. Don’t worry; internet is full of such resources that can help you in making the right decision for your better health. The muscular mass depends on various factors like protein synthesis manner, testosterone levels, stress levels and insulin levels.

Here are some tips about various factors tat can guide you in improving your weight while keeping you away from obesity.

Multiply the calorie intake:

If you are under weight then try to increase the calorie intake by almost double. By doing this you are increasing the capacity of your body to digest and more useful elements will add your blood for better results.

Eat according to your food timing:

It’s not at all good for you to skip your food at the set time. You should eat every 2-3 hours for consumption of right level of calories. The energy required for various life activities should be supplied through food rather than burning of fat reserves inside the body.

Eat in big plates:

If you want to increase the calorie consumption then why don’t you try the big plates? Big plates will contain large quantities of food and you will eat enough. Though it’s a tricky way but it is effective and proven method.

Eat after workouts:

Eating good food just after exercise is beneficial in improving the less weight situation. Eating after exercise will help in regulating the release of Human Growth Hormone that is essential for maintaining good body weight.

Eating foods rich in calories:

Eating foods that are rich in calories are good for gaining weight. These foods include peanuts, butter, oats, red lean meat, dry fruits etc. The results of good weight gain can be seen in short span of time.

Keep a check:

Keeping a check over the numbers of calories you are consuming is necessary. It will guide you in the right direction of deciding what to eat and to what level you are approaching your target.

Keep cardio at moderate levels:

Cardio is effective in enhancing the appetite while improving the rate of metabolism. The thing to remember is to keep it under controlled limits as excess of this kind of exercise may lead to stop in muscle mass building.

Don’t try empty stomach exercise:

Working out without eating is not at all good for weight gaining persons. The recommended meal before training is three times. There is another option to eat a heavy meal immediately after your daily work out.

If you are worried about your weight gain then try to eat more but make sure that the timing is good for keeping your body well equipped with fuel all the time. Weight gain can be best supplemented with diet and exercise and you can do that with no difficulty.

Good luck for your weight gaining mission!

The basic target of every bodybuilder is to shed off fats while gain muscles at the same time. But sadly, all those bodybuilders working out with this target in mind find no success after weeks and even months of vigorous exercise. Pits been observed that people looking to put on weight would start eating a lot, while those looking to lose pounds would start starving – and it’s guaranteed that none of these approaches will work!

So, what’ll work then? How can you gain muscles and reduce fats? The answer is simple. In order to build muscles, your body needs food, and lots of it without much physical activity. Once the body has accumulated fats, it’s time to cut down your calories and involve in some rigorous cardio-type exercise to trim down the fats and shape up your muscles.

After science discovered the functioning of human body, researchers exposed that physical exercise combined with proper nutrition timing can help you achieve the two extremes: i.e. building muscles while reducing fats.  So, let’s take a look at how this extreme program works:

Cardio

Cardio should be performed with variations throughout the week. If you are performing slow duration cardio one day, the next day you can choose to do a HIT cardio or a longer duration cardio.

• Longer duration cardio: 45 minutes walking on an upward sloping treadmill.
• HIT cardio: running outdoors or on treadmill, cycling.
• Slow duration cardio: aerobic exercise and all the other cardio-excessive exercises that last for about 20minutes or so.

Weight Training

It’s not the substance that matters during weight training sessions, but it’s actually the timing that counts the most. For weight training, it’s essential to perform sessions in the late afternoons or early evening for maximum fat loss, since this is the time when you’ll be consuming fewer calories in the day. Weight training should be performed three times a week on alternative days like Monday, Wednesday and Friday. Here’s an example:

• Monday: focus on developing chest and back muscles
• Wednesday: focus on building leg muscles
• Friday: focus on developing shoulders, biceps and triceps muscles.

Diet

Now comes the phase of diet intake.  We’ll separate the diet for bodybuilders in three steps:

STEP 1 – LOW CALORIE

• Extent: full day of weight training in off-days and half day training in on-days
• Calories consumption: 10-12 x bodyweight
• Nutrients percentage: 50% protein 30% fat and 20% carbohydrate

STEP 2 – HIGH CALORIE

• Extent: on weight training days only
• Calories consumption: similar to low calorie diet, but with the difference that these calories have to be consumed within 6-8 hours.
• Nutrients percentage: 20% protein 5% fat and 75% carbohydrate

Step 3 – MAINTENANCE CALORIE

• Extent: only on weekends
• Calories consumption: 15 x bodyweight
• Nutrients percentage: 50% protein 30% fat and 20% carbohydrate

Keeping in mind the above steps, here’s the daily schedule of a hypothetical muscle builder:

Monday – AM cardio PM weight training*
Tuesday – HIT cardio performed anytime
Wednesday – AM cardio PM weight training*
Thursday – HIT cardio performed anytime
Friday – AM cardio PM weight training *
Saturday – HIT Cardio done anytime maintenance calories
Sunday – no training/maintenance calories

*Here, the AM cardio is not obligatory and depends upon the person.

Supplements

Supplements may not be an obligation, but they can enhance and speed up your muscle building process, particularly supplements of human growth hormone (HGH) which are popular for naturally converting body fats into muscles. Here are some of the supplements you can consider taking:

• Protein Shakes and Supplements
• Carb Drinks
• Glutamine
• Fish Oil and Flax Oil Supplements
• Ephedra Based Thermogenics
• Alpha Lipoic Acid
• Tyrosine
• DMAE
• Green Tea Extract
• 7-Keto
• Ginseng
• Creatine Monohydrate
• Caffeine

Ending note:

The program is productive and successful for individuals whose muscle building and fat burning metabolism rate. Through this program, people who consumes above 5000 calories on a daily basis will be able to retain muscles while dieting, whereas people who are already on diet won’t be able to lose fats and will instead build muscles while keeping the weight stable.

A high-fat, high-sugar diet does more than pump calories into your body. It also alters the composition of bacteria in your intestines, making it easier to gain weight and harder to lose it, research in mice suggests. And the changeover can happen in as little as 24 hours, according to a report Wednesday in the new journal Science Translational Medicine.

Many factors play a role in the propensity to gain weight, including genetics, physical activity and the environment, as well as food choices. But a growing body of evidence, much of it accumulated by Dr. Jeffrey I. Gordon of Washington University in St. Louis, shows that bacteria in the gut also play a key role.

Humans need such bacteria to help convert otherwise indigestible foods into digestible form.

Ninety percent of the bacteria fall into two major divisions, or phyla: the Firmicutes and the Bacteroidetes. Previous research had shown that obese mice had higher levels of Firmicutes, and lean ones had more Bacteroidetes.

Analyzing the genomes of the bacteria, Gordon and graduate student Peter Turnbaugh concluded that the Firmicutes were more efficient at digesting food that the body can’t.

Animals that have a higher proportion of Firmicutes convert a higher proportion of food into calories that can be absorbed by the body, making it easier to gain weight.

When the researchers transferred bacteria from obese mice into so-called gnotobiotic mice, which were raised in a sterile environment and had no bacteria in their guts, the mice gained more weight than did those receiving a similar amount of bacteria from lean mice, even though they were fed the same diet.

Gordon and Turnbaugh found that they could transfer bacteria from human intestines into gnotobiotic mice, which were fed a low-fat, plant-rich diet in the weeks before the bacteria were transplanted and for a month afterward.

After the bacteria were transplanted from a lean human donor, the colonies in the mice had a high proportion of Bacteroidetes and a low proportion of Firmicutes. But within 24 hours after the mice were switched to a high-sugar, high-fat diet, the proportions of the two phyla were reversed.

With time, the mice also grew fatter than their littermates who did not receive the human bacteria.

These days’ people are looking for natural weight loss diets that are proven to work. So many crash diets promise so much, but deliver so little. Losing weight has become a craving for average people who may have gotten caught in overeating or just indiscipline in their food intake.

My experience with weight loss diet pills are the temporary results and frustration of having the weight come back after getting off the diet just as quickly since the weight loss tips given are not something that will work with your body.

If you seriously want to lose weight and keep it off, you cannot follow these fad diets and their ridiculous claim of proven weight loss tips.

The ineffectiveness of these diets is always revealed in a short time and people are starting to get wise about these particular diets, and will head off in search of a new craze to satisfy their urge for weight loss success.

The real truth is that people are always searching for new weight loss tips because they want to lose pounds quickly, naturally and safely and they want immediate results.

To lose weight permanently and effectively it may be a rather slow progress for some people depending on metabolic rate and how much weight loss is needed.

Here are proven natural tips that will definitely going to help you in your weight loss struggle.

Before we begin, take a pen and a piece of paper and write down these tips one by one after reading. Also before following these tips do note your current weight and take pictures so you can feel the difference.

Here they are:

Daily working out:

Exercise or workout is the key point in weight losing struggles. Your work out plays an important and effective role in reducing your weight fast but safely. So make a habit of doing exercise daily in morning and evening. Running, Walking, swimming, cycling etc are the best workouts to lose weight in short time period.

Remember! There is no quick and easy magic formula to weight loss if you do not work out.

Vegetables and Fruits:

After exercise, Food or Diet plays important role in losing weight. Only eat to satisfy your hunger not to fill up your stomach.  Try to avoid from foods and diet which involves oil, fats and high cavalries. For example burger, hot dog and pizza etc and sugary treats like cookies and candy. Instead of these add vegetables and fruits in your food and diet. Never eat anything for an hour before you go to bed.

Ask your ideal weight should be:

I know we would all love to look like those sexy models but knowing your ideal weight is very important. Think of weight loss as being healthy and not as become too skinny. The point is to make you feel good about yourself not to make you unhealthy because you don’t have enough fat/muscles to support yourself. You can consult a doctor too who can tell you about your ideal weight that should be accordingly to your age and height

Take those Pictures:

I know taking those before pictures can be depressing but that’s ok, at least they will keep you motivated at trying hard to achieve your goal. I would also recommend using Photoshop to create an after picture of yourself that you can put up on your walls so you can focus on your goals and feel motivated.

Know your limits:

Install a little calorie counter on your computer or use a notebook to track your daily calorie limits. You need to plan your diet and know what you should and should not eat every day before you start.

Read those labels:

Yeah I know, reading those labels is boring but you have to do it if you want to stay on top and make sure that you are only consuming what is right and healthy for you.

Read up on Substitutes:

There are substitutes for almost everything. Read up on those and make sure you are choosing the ones that are healthiest for you.

Tell everyone:

I know it sounds intimidating but telling everyone will keep you motivated and help you stop procrastinating with your weight loss because all your friends will be watching your progress. It adds the little bit of pressure that almost everyone seems to need, especially procrastinators.

Join Online and Offline Support Groups:

It’s really helpful to talk to people who are doing the same thing. It keeps you motivated and also helps you make a lot of good friends. So, do not hesitate to join online and offline weight loss clubs.

Drink lots of water:

Water is good for everyone and for everything. Water also helps you function at your peak which is what you need when you work out. Drinking lots of water balances your body. So, put up reminders or ask someone to remind you to drink lots of water.

Do it!

Don’t be too scared of whether you can reach your goals or not, just get up and do it. You’ll learn lots even if you don’t succeed first. Nothing can be achieved by staying home and reading books and tips on weight loss unless you start taking actions.

Got More Weight Loss Tips, Share Here with All of Us !!!

Those women who have entered to their middle age and thinks that it may not be possible to lose some weight in this age. Well, hold that thought for a while!!

“Middle Age women still can lose weight, In fact, middle-age women can still lose a significant amount of weight, if they make the right changes and stick with them”. According to New Medical Research presented at the annual meeting of the Obesity Society Proves.

Women who are committed to make changes can lose 20 pounds, says Karen Foster-Schubert of the Fred Hutchinson Cancer Research Center in Seattle.

Anne McTiernan, the center’s lead researcher says women should:

• Write down what they eat.
• Try to avoid foods that are produce fats
• Prepare food at home when possible rather than eat out.
• And make weight loss a priority. Also,
• Make a habit of walking  in morning and in evening

The researchers recruited 439 overweight or obese postmenopausal women, average age 57, and average weight 185, all of them sedentary. They were assigned to one of four groups: diet only, exercise only, diet and exercise, or no lifestyle changes.

After a year, the diet-and-exercise group had lost about 21 pounds; the diet-only group 18 pounds; and the exercise-only group almost 5 pounds. The control group did not lose a significant amount.

These days Advertisements for weight-loss supplements seem to be everywhere. “Eat the foods you love and still lose weight” and “Exercise in a bottle” are among the marketing ploys that sound too good to be true. For the most part, they are.

Take a look at the fine print on these products and you’ll see that none of their claims have been verified by the Food and Drug Administration, which is responsible for testing the effectiveness of food and drugs. For example, a cold medicine that claims to relieve nasal congestion must be proven to do so.

But weight-loss aids fall into a gray area because they are neither foods nor drugs. Rather, they are classified as dietary supplements, a category created in 1994 in response to pressure to loosen the FDA’s tight control over some products.

As a result, nutrients, herbs and plants that supposedly have medicinal value can be sold without being tested for effectiveness or safety as long as they do not make direct health or therapeutic claims. So although manufacturers cannot say that their weight-loss aids will cure obesity, they can make indirect and unproven claims in advertisements and on labels.

The FDA can, however, take a product off the market if it is found to be unsafe. For example, the FDA banned the sale of ephedra in 2004 after the compound was linked to several deaths.

But despite the ban on ephedra itself, supplements containing ephedra-like compounds (including ephedrine, norephedrine and methylephedrine) are widely available over the Internet and in stores.

In supplements they are often found in combination with caffeine or plant sources of caffeine, such as guarana and yerba mate. Two other ingredients found in some supplements — bitter orange and country mallow — contain chemicals related to ephedra and should also be avoided.

You should also steer clear of chitosan and guar gum, two more compounds found in weight-loss supplements, because studies show they don’t help people lose weight. The FDA has also deemed spirulina (blue-green algae) ineffective.