Before we get into whether or not you're getting enough antioxidants in your daily meals, it's important to know what antioxidants are. As you may or may not already know, antioxidants are great to have in your body because they fight free radicals.
Free radicals are the bad guys--they're usually in the form of an oxygen molecule that wants to be oxidized. This oxidation process (think rust forming on your car) can harm your body's cells and even be carcinogenic. If left unchecked, free radicals will wreak havoc on your system, including damaging:
Cell walls
Cell structures
Genetic material inside your cells
Over time, this damage can and does lead to disease and aging.
Where do these free radicals come from? Some are produced naturally in your body but other environmental factors, like exposure to cigarette smoke and radiation, also contribute. Even being under stress can generate free radicals.
Antioxidants to the Rescue
Antioxidants are vitamins, minerals and enzymes from food that help prevent the dangerous oxidation process in your body. But that's not all. According to the American Dietetic Association, antioxidants may also decrease your risk of:
Infection
Heart disease
Cancer
At the same time, they boost the function of your immune system, which helps you to fight off disease.
Students, as you know, are busy, so many are not taking the time to eat lots of fruits and vegetables, which is the key way to get antioxidants. Instead, a recent study found that coffee was the biggest source of antioxidants (per serving and level of consumption) in Americans' diets. But a big cup of 'Joe,' while, yes, providing some antioxidants, simply cannot give you the nutritional boost that a big bowl of fresh veggies can.
Meanwhile, a hectic, on-the-go lifestyle filled with late-night study sessions, parties and not enough rest is enough to create more than a handful of free radicals in your body.
While there is no set rule for how many antioxidants you should consume, if you're not eating a lot of fresh fruits and vegetables--but are eating a lot of processed food--there's a good chance you're lacking in these healthy molecules.
The best way to get more is to fortify your meals with fruits and veggies. Try to include some of these top 10 antioxidant foods (according to a 2004 study in the Journal of Agricultural and Food Chemistry) in your diet everyday:
Small red beans (dried)
Wild blueberries
Red Kidney beans
Pinto beans
Blueberries (cultivated)
Cranberries
Artichokes (cooked)
Blackberries
Prunes
Raspberries
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For more information on healthy weightloss visit our website and surf around this blog.
------------------------------
Linda Slater Dowling, a certified natural health professional, is CEO & founder of the Nutritional Institute, home of the new STUDENT FORMULA Natural Health Products. For a FREE e-book on "Eating Right on a Budget" visit their Web site at http://www.studentformula.com/ . You may also want to sign up for their popular "Be Smart, Be Healthy, Be Natural" e-newsletter.
Article Source: Article Hub
Thursday, December 29, 2005
Sunday, December 25, 2005
Plan to Eat and Eat Your Plan
Eat healthy, be healthy. Add exercise and be really healthy! Its that easy. bonnie--
Core Secrets. Lose weight & tone your core. Firm up and thin down today!
Poor nutrition has been linked to heart disease, high blood pressure, cancer, and many other diseases. We can reduce our risk by choosing well-balanced meals. Balance, moderation and variety are the keys to eating well to maintain a sound mind and body.
Fast foods and eating out in restaurants have become so prevalent in our society that eating healthy meals are somewhat difficult. Understandably, it is easier to take the kids to a fast food restaurant or drive through after an exhausting day at work. No doubt there are more convenient choices but they are killing us and our families. Like with any change, it is challenging to adopt a new way in the early stages, but not impossible.
First begin with a plan. You have heard many times that if you fail to plan, then, you plan to fail. It is the same with eating. Plan your meals at the beginning of the week. Breakfast is as simple as whole grain cereal, whole-wheat toast, fruit, low-fat yogurt, 100% juice, and skim milk. Pack your lunch the night before so you will not make excuses or be tempted to run to the hotdog vendor. Pack leftovers from dinner, a veggie or tuna sandwich with low-fat mayo, fruit or soup. Purchase ready-made salads [without dressing mixed in] for a quick and easy dinner. Store readily available vegetables with low fat dip for easy snacking. Children love to dunk food into dips, this is a great way to get them to eat a healthy snack.
Prepare meals that can be stored in the freezer such as casseroles, pasta dishes, etc. Before you go to work, take a dish out of the freezer to thaw out. When you come home from work, all you need to do is throw the thawed dish in the oven for about 35-45 minutes and dinner is served without much effort.
Eating healthy on a regular basis does take planning and discipline. At first, it may seem rigorous because you are learning how to prepare meals. Grocery shopping may also feel like a chore. But, within a couple of weeks, it will become a habit and second nature. You will feel more in control knowing exactly what ingredients are being used. Therefore, you do not have to worry about hidden fats or too much salt, that are likely present in most restaurant foods.
Be a good role model for your family. You will be serving them by providing both healthy meals and educating them about leading a healthy lifestyle. This is huge because you are setting the example for your kids and passing it on to their kids, and down the line. So, if there was any evidence before of family history health problems, feel well that you decided to take charge and end the madness or at least decrease the risk for your family's future generations.
The goal here is to enjoy nutritious and tasty foods. Remember, moderation is key so do not be too obsessed or restrictive as you may sabotage your success resulting in binge eating. Many of you can probably relate to forcing yourself not to eat a certain type of food such as a cookie, only to find a whole box devoured later. Have the cookie to prevent overeating down the road.
Plan your meals to incorporate servings of protein, whole grains, fresh fruits, vegetables, and dairy products. RDA suggest for daily intake of carbohydrates: 55-70%, fats: 20-30%, proteins: 15-20% and the World Health Organization suggests 40-50 grams of fiber daily. A varied diet is essential to good health. Concentrate on foods that are high in vitamins, essential fatty acids, antioxidants, unrefined carbohydrates, high fiber, low in sugar, low in fat, low in sodium, and limit alcohol consumption. Eating well and limiting your use of salt, sugar, caffeine, fats, can reduce stress and disease. American Cancer Society has stated that as much as 60% of cancer is related to diet.
You must start by making a decision to live a healthy, less stressful life by developing good eating habits. Come up with a plan and include your family by asking for feedback. Find out what healthy foods they want to try. Get them involved. It is easier to change when you are supported. Eating well will help you manage stress, reduce risk of disease and illness, control weight, and provide energy.
Remember, if you change one thing it effects other aspects of your life; and it can be the start you need. bonnie--
For more information on healthy weightloss visit our website and surf around this blog.
More information on health conditions is available at http://www.healthandfinesse.com
Article Source: http://EzineArticles.com/?expert=Nicky_Pilkington
Core Secrets. Lose weight & tone your core. Firm up and thin down today!
Poor nutrition has been linked to heart disease, high blood pressure, cancer, and many other diseases. We can reduce our risk by choosing well-balanced meals. Balance, moderation and variety are the keys to eating well to maintain a sound mind and body.
Fast foods and eating out in restaurants have become so prevalent in our society that eating healthy meals are somewhat difficult. Understandably, it is easier to take the kids to a fast food restaurant or drive through after an exhausting day at work. No doubt there are more convenient choices but they are killing us and our families. Like with any change, it is challenging to adopt a new way in the early stages, but not impossible.
First begin with a plan. You have heard many times that if you fail to plan, then, you plan to fail. It is the same with eating. Plan your meals at the beginning of the week. Breakfast is as simple as whole grain cereal, whole-wheat toast, fruit, low-fat yogurt, 100% juice, and skim milk. Pack your lunch the night before so you will not make excuses or be tempted to run to the hotdog vendor. Pack leftovers from dinner, a veggie or tuna sandwich with low-fat mayo, fruit or soup. Purchase ready-made salads [without dressing mixed in] for a quick and easy dinner. Store readily available vegetables with low fat dip for easy snacking. Children love to dunk food into dips, this is a great way to get them to eat a healthy snack.
Prepare meals that can be stored in the freezer such as casseroles, pasta dishes, etc. Before you go to work, take a dish out of the freezer to thaw out. When you come home from work, all you need to do is throw the thawed dish in the oven for about 35-45 minutes and dinner is served without much effort.
Eating healthy on a regular basis does take planning and discipline. At first, it may seem rigorous because you are learning how to prepare meals. Grocery shopping may also feel like a chore. But, within a couple of weeks, it will become a habit and second nature. You will feel more in control knowing exactly what ingredients are being used. Therefore, you do not have to worry about hidden fats or too much salt, that are likely present in most restaurant foods.
Be a good role model for your family. You will be serving them by providing both healthy meals and educating them about leading a healthy lifestyle. This is huge because you are setting the example for your kids and passing it on to their kids, and down the line. So, if there was any evidence before of family history health problems, feel well that you decided to take charge and end the madness or at least decrease the risk for your family's future generations.
The goal here is to enjoy nutritious and tasty foods. Remember, moderation is key so do not be too obsessed or restrictive as you may sabotage your success resulting in binge eating. Many of you can probably relate to forcing yourself not to eat a certain type of food such as a cookie, only to find a whole box devoured later. Have the cookie to prevent overeating down the road.
Plan your meals to incorporate servings of protein, whole grains, fresh fruits, vegetables, and dairy products. RDA suggest for daily intake of carbohydrates: 55-70%, fats: 20-30%, proteins: 15-20% and the World Health Organization suggests 40-50 grams of fiber daily. A varied diet is essential to good health. Concentrate on foods that are high in vitamins, essential fatty acids, antioxidants, unrefined carbohydrates, high fiber, low in sugar, low in fat, low in sodium, and limit alcohol consumption. Eating well and limiting your use of salt, sugar, caffeine, fats, can reduce stress and disease. American Cancer Society has stated that as much as 60% of cancer is related to diet.
You must start by making a decision to live a healthy, less stressful life by developing good eating habits. Come up with a plan and include your family by asking for feedback. Find out what healthy foods they want to try. Get them involved. It is easier to change when you are supported. Eating well will help you manage stress, reduce risk of disease and illness, control weight, and provide energy.
Remember, if you change one thing it effects other aspects of your life; and it can be the start you need. bonnie--
For more information on healthy weightloss visit our website and surf around this blog.
More information on health conditions is available at http://www.healthandfinesse.com
Article Source: http://EzineArticles.com/?expert=Nicky_Pilkington
Wednesday, December 21, 2005
Take Charge!
Ten Tips for Maintaining Control This Season
While there are any number of things that can cause us holiday stress, we often overlook the one single thing that we have control of—ourselves. With the holiday season now officially here, it's all too easy to get stuck in "life is happening to me" mode. We get inundated with what is going on around us, and we stop taking action and improving the things that are under our control. But no more! We've got 10 great tips that can help you create a sense of calm around you, when the rest of the world seems to be caught up in a tornado of holiday chaos.
Don’t wait until 2006! Lose weight now with NutriSystem!
Go to bed earlier: Get the rest you deserve. Staying up late watching bad television may be mindless, but it is nowhere near as rejuvenating as sleep is. You may also want to skip your late night drink. Alcohol can actually interfere with a good night's rest.
Pay all the bills tonight: Stop putting it off. Even though 'tis the season to spend, paying off your debts may be more enjoyable in the long run. Taking a look at your finances can ease anxiety and can also help you keep your gift giving to a reasonable level.
Just get that wrapping done: The first present is fun to wrap, and maybe the second, too. After that, maybe not so much. But unless you've got a stable of elves waiting to help out in your garage, just put on some holiday music and get to work. Get all the gifts wrapped early so you don't have to fret over them.
Be honest about the party: If you are dreading going to a social event, don't go. Seriously, life is just too short to get caught up in other people's expectations of you. Simply RSVP a respectful no, and enjoy some time to yourself. It's your right—invitations can be declined, you know.
Break traditions: You don't like going to her parents' house four hours before dinner, so why do it? Change the traditions to make this time of year more relaxing for you. Think about having your holiday meal at home without any company, or consider other options all season long that help you relax and remember what the season is really all about.
Take pride in your program: Don't feel the guilt other people will put on you. Let them know you are committed to losing weight and happier for it, despite all the goodies around. It is your body; celebrate the fact you are making it healthier, and you won't stress out as much over all the office potlucks.
Write it out: If you find yourself getting frustrated with a person or a situation this holiday season, write about it. You can write a letter to someone and not send it, or even write a letter to yourself. Expressing your feelings in writing can help you understand what frustrates you, and can alleviate a ton of stress.
Clean your house: Organization can help some people immensely. If your house is in order, then you may be able to relax a little easier while you are there.
Play with the dog: Animals don't argue. When you throw a ball to them, they rarely critique its accuracy. Interacting with animals will lower your blood pressure; it's proven. You probably don't take old Rover out as much as you should anyway, so grab his leash and get walking!
Breathe! It may sound simple, but most of us don't take those long, relaxing breaths that we should nearly enough. With all the hustle and bustle during these days, it's easy to get caught up in the frenzy. So make a concerted effort to stop, at least once each day (maybe on your lunch break, or while you're in the bathroom, or right before bedtime), to stop and calm yourself, and take 10 deep, deep breaths. In through the nose, down into the belly, and out through the mouth. Think of absolutely nothing as you do it, and you'll be amazed at how it re-energizes you!
For more information on healthy weightloss visit our website and surf around this blog.
Just In Time For Christmas!
For all of A1-Computers Recomended computer sales-specials-coupons check out this web-site.
While there are any number of things that can cause us holiday stress, we often overlook the one single thing that we have control of—ourselves. With the holiday season now officially here, it's all too easy to get stuck in "life is happening to me" mode. We get inundated with what is going on around us, and we stop taking action and improving the things that are under our control. But no more! We've got 10 great tips that can help you create a sense of calm around you, when the rest of the world seems to be caught up in a tornado of holiday chaos.
Don’t wait until 2006! Lose weight now with NutriSystem!
Go to bed earlier: Get the rest you deserve. Staying up late watching bad television may be mindless, but it is nowhere near as rejuvenating as sleep is. You may also want to skip your late night drink. Alcohol can actually interfere with a good night's rest.
Pay all the bills tonight: Stop putting it off. Even though 'tis the season to spend, paying off your debts may be more enjoyable in the long run. Taking a look at your finances can ease anxiety and can also help you keep your gift giving to a reasonable level.
Just get that wrapping done: The first present is fun to wrap, and maybe the second, too. After that, maybe not so much. But unless you've got a stable of elves waiting to help out in your garage, just put on some holiday music and get to work. Get all the gifts wrapped early so you don't have to fret over them.
Be honest about the party: If you are dreading going to a social event, don't go. Seriously, life is just too short to get caught up in other people's expectations of you. Simply RSVP a respectful no, and enjoy some time to yourself. It's your right—invitations can be declined, you know.
Break traditions: You don't like going to her parents' house four hours before dinner, so why do it? Change the traditions to make this time of year more relaxing for you. Think about having your holiday meal at home without any company, or consider other options all season long that help you relax and remember what the season is really all about.
Take pride in your program: Don't feel the guilt other people will put on you. Let them know you are committed to losing weight and happier for it, despite all the goodies around. It is your body; celebrate the fact you are making it healthier, and you won't stress out as much over all the office potlucks.
Write it out: If you find yourself getting frustrated with a person or a situation this holiday season, write about it. You can write a letter to someone and not send it, or even write a letter to yourself. Expressing your feelings in writing can help you understand what frustrates you, and can alleviate a ton of stress.
Clean your house: Organization can help some people immensely. If your house is in order, then you may be able to relax a little easier while you are there.
Play with the dog: Animals don't argue. When you throw a ball to them, they rarely critique its accuracy. Interacting with animals will lower your blood pressure; it's proven. You probably don't take old Rover out as much as you should anyway, so grab his leash and get walking!
Breathe! It may sound simple, but most of us don't take those long, relaxing breaths that we should nearly enough. With all the hustle and bustle during these days, it's easy to get caught up in the frenzy. So make a concerted effort to stop, at least once each day (maybe on your lunch break, or while you're in the bathroom, or right before bedtime), to stop and calm yourself, and take 10 deep, deep breaths. In through the nose, down into the belly, and out through the mouth. Think of absolutely nothing as you do it, and you'll be amazed at how it re-energizes you!
For more information on healthy weightloss visit our website and surf around this blog.
Just In Time For Christmas!
For all of A1-Computers Recomended computer sales-specials-coupons check out this web-site.
Tuesday, December 20, 2005
Work-from-home mom loses 115 lbs.*
Breaking the Chains
Don’t wait until 2006! Lose weight now with NutriSystem!
When I was overweight, I hated the way I felt and the way that I looked. I was always too tired to do anything. I absolutely hated pictures. I always tried to be the one taking the pictures and not being in them. In fact, when I started NutriSystem, I refused to take a current "before" picture. I finally found one from Christmas 2004 (right), which was at my start weight of 247. I hated that picture! At that weight, I avoided people and going places. I didn't want to be seen by anyone I knew because I was too ashamed of how big I had gotten.
Hi, I'm Shannon ("losinandcruisin" on the member support boards). I am a work-at-home single mother to three wonderful children: 9-year-old Brandon and 4-year-old twin girls, Kaela and Kaelie. I am a self-employed medical transcriptionist, and I have been working at home now for 7 years. This is my weight-loss story.
As a child, I was overweight and teased because of it (kids can be cruel). However, as an adult, it wasn't until I had difficulty with my first pregnancy that I gained a lot of weight. Then life set in: busy schedules, caring for a newborn, going to college, and working at the same time. I slowly started to gain even more. By the time I was pregnant with my twins 4 ½ years later, I was 229 pounds (I'm 5'8"). But after having the twins, I didn't have time for anything, let alone eating properly. My son had just started kindergarten, I had two colicky babies to deal with, I was getting back to my business, and I was keeping up with a household. It was a struggle managing three kids, a business, and a household, all of which led to a lot of overeating and ordering out. My weight just kept creeping up, all the way to 247 pounds. I was horrified.
I really needed to get back to being the real me and give my kids their mother back; to be able to play with them and not get out of breath or be too tired.
Finally, one night I saw a commercial for NutriSystem. I talked things over with my mother Gail, and we both decided it was now or never. We both joined NutriSystem on March 14, 2005. We have been diet buddies ever since. And I've now lost 115 lbs.* and am 15 pounds under my goal! This is something that I am very, very proud of (and a great big pat on the back for mom, too, for losing 70 lbs.* so far!).
This program is so easy to follow, even on a tight schedule. There are so many things that you can grab and go if you need to. The food tastes great and is very easy to prepare. Plus, I always have fun experimenting with the food and creating new recipes with it.
Shannon is now able to keep up with her three kids, (L-R) Kaelie, Brandon and Kaela.
The support board has been a godsend. I love giving support and everyone has been there when I needed it, especially during a very difficult time in my life, my divorce. I have seen such an outpouring of caring, it's unbelievable. Without my board friends, I wouldn't have gotten this far on my weight-loss journey.
I think the most challenging thing for me was getting it through my head that I was actually losing the weight. We are definitely our toughest critics, and it's so much easier for someone else to see our weight loss. Even though clothes get big and sometimes fall off us, it's still difficult to realize how far we've really come. My moment of realization happened soon after I made goal, when I found a pair of my old jeans, which I thought I'd tossed. They were actually a size 22, one size smaller than I wore when I started. I tried them on and just stood there and stared. I could practically fit two of me into them! I've kept those jeans and am definitely not throwing them out. They are my little reminder that if I put my mind to it, I can do anything! Plus, I've had both family and friends just about walk right by me, not realizing it was me. But the best compliment so far that I've gotten is that I look like I did back in high school! That meant so much.
However, the most rewarding part about losing weight is the self-esteem that I got back. I am no longer avoiding people or places. I can't wait to go out and just enjoy being me instead of wondering if someone is staring at me because of my size. All of that fear is gone. I feel better than I have in more than 10 years.
My lifestyle has completely changed, too. I no longer just sit and watch TV at night. I can keep up with the kids and tire them out instead of vice versa. In fact, right after I met my goal I decided to race my son to the end of the driveway (which is over 250 feet long) one morning on his way to the bus stop, which is something that I could not have done before. Well, I would have beaten him, but the little stinker threw his book bag to me and I ended up finishing right behind him. All he could say was, "Wow, Mom, you got fast!"
Shannon says, "I'm feeling better than I have in more than 10 years!"
I'm also no longer hiding from pictures. I love having my picture taken now, and my "before" picture from 2004 is my little reminder of how good it feels to have succeeded. Shopping is now fabulous, too! I love to be able to go into a store and buy what I like and have it look great! My closet has greatly benefited from me losing weight. These little things have impacted me so much.
I plan on using the tools that NutriSystem has given me to keep the weight off. I have totally changed my lifestyle. I now carefully choose something off a menu when we go out to eat, remembering my NutriSystem diary's guide to eating out and portions. I didn't really think I ate that much before, but I now realize just how much I was really eating (probably enough for a small army). Portion control is really the key; I now know what a proper portion is. I've also learned to avoid temptation. I won't deprive the kids of the foods they love; I just avoid them. They aren't for me; they are for them.
This is so much more than a diet; it's a lifetime commitment to me. We obviously don't just "poof," get overweight. Our lifestyle is what got us there; now it's just time to get out of those habits and into good habits. NutriSystem helped me to do that. They have shown me how to really eat well.
Losing weight isn't easy, but what is easy is the way NutriSystem teaches you how to eat, how to watch portions, what foods to stick with and what foods to avoid. It teaches you a whole new way of eating. It also fits into a hectic schedule. The foods are very, very easy to prepare, convenient and taste great. Any mother's life is probably hectic. I know mine is with 3 kids. NutriSystem just plain fits. You can plan their meals to go with what you're eating and have quality time to sit down as a family and still enjoy a meal together.
I absolutely love what NutriSystem has done for me. It is has truly given me my life back. I feel great and look better than I have in a very long time. It is has given me the strength to get through a very difficult time. (I know that this really works because even while going through a divorce, I did not turn to food to make me feel better, which is something that I would have done prior to NutriSystem.) Everyone deserves to be happy and healthy, to feel great and to look great. NutriSystem just happens to be the perfect tool to get you there.
-Shannon
For more information on healthy weightloss visit our website and surf around this blog.
* Results not typical
Friday, December 16, 2005
How To Burn Body Fat And Lose Weight
Burn Fat 24 Hrs A Day – Lose Fat Even When Sleeping
By Chris Chew
To burn fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.
So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.
•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.
•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.
Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.
•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.
The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.
•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.
•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.
So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.
For more information on healthy weightloss visit our website and surf around this blog.
Chris Chew is a personal trainer of fashion models, pageant winners, actors and other celebs.
See his sites for more free fitness tips. Lose fat fast. Build muscle fast.
Free Fitness Tips
Article Source: http://EzineArticles.com/?expert=Chris_Chew
By Chris Chew
To burn fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.
So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.
•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.
•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.
Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.
•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.
The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.
•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.
•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.
So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.
For more information on healthy weightloss visit our website and surf around this blog.
Chris Chew is a personal trainer of fashion models, pageant winners, actors and other celebs.
See his sites for more free fitness tips. Lose fat fast. Build muscle fast.
Free Fitness Tips
Article Source: http://EzineArticles.com/?expert=Chris_Chew
Monday, December 05, 2005
How To Lose Weight Part II
I mentioned last time that I started to lose weight by making small easy changes. The first was that I quit a very long habit of drinking Pepsi, I loved the stuff but it is loaded with sugar and acid that my dentist says is worse for my teeth than the sugar. Anyway, I lost 9 pounds from that one change in about 4 months. Besides the weight loss I noticed other changes like the brown spots I had on my face and chest almost disappeared. (I am sure that the extra water helped too) That was good proof to me how much one little change can make.
So what was the next change I made? I started drinking green tea instead of coffee. I had to try several brands before I found one I really liked. It amazes me how one thing can taste so different with different brands, oh well. That change was pretty simple for me and I love coffee! I felt a little better about a month down the road and lost about 4 more pounds. After about three months I started to drink coffee some times like when at a restaurant, but I try to mostly drink tea.
Since that change was fairly a breeze to me, after one month I decided it was time to make another change. So I started to eat one apple everyday. I like the taste of apples once I am eating them but for some reason I never felt like 'I want an apple, that sounds good'. So I had to make a conscious effort to eat one each day. This along with the extra water I started drinking when I gave up the soda pop made me very regular, if you know what I mean. That’s always a good thing!
Besides weight loss there are always added benefits to eating and drinking healthfully, even the smallest of changes effect everything, you will be amazed once you start. So make the effort today and make that change, you and your body will love you for it! Just do it!
I want to say here that it is extremely important to make these changes slowly and one at a time so you never feel deprived or too 'out' of your comfort zone. Also, Remember to find a replacement for what ever you give up or the vacuum will bring you back. Finally, there are things you should never give up; I love sweets, chocolate, YES! Why deprive myself of something I love so much? And how I can do that and still lose weight will be in the next installment.
For more information on healthy weightloss visit our website and surf around this blog.
Get Jim Rohn's FREE EZINE at Jim Rohn and change your life forever!
So what was the next change I made? I started drinking green tea instead of coffee. I had to try several brands before I found one I really liked. It amazes me how one thing can taste so different with different brands, oh well. That change was pretty simple for me and I love coffee! I felt a little better about a month down the road and lost about 4 more pounds. After about three months I started to drink coffee some times like when at a restaurant, but I try to mostly drink tea.
Since that change was fairly a breeze to me, after one month I decided it was time to make another change. So I started to eat one apple everyday. I like the taste of apples once I am eating them but for some reason I never felt like 'I want an apple, that sounds good'. So I had to make a conscious effort to eat one each day. This along with the extra water I started drinking when I gave up the soda pop made me very regular, if you know what I mean. That’s always a good thing!
Besides weight loss there are always added benefits to eating and drinking healthfully, even the smallest of changes effect everything, you will be amazed once you start. So make the effort today and make that change, you and your body will love you for it! Just do it!
I want to say here that it is extremely important to make these changes slowly and one at a time so you never feel deprived or too 'out' of your comfort zone. Also, Remember to find a replacement for what ever you give up or the vacuum will bring you back. Finally, there are things you should never give up; I love sweets, chocolate, YES! Why deprive myself of something I love so much? And how I can do that and still lose weight will be in the next installment.
For more information on healthy weightloss visit our website and surf around this blog.
Get Jim Rohn's FREE EZINE at Jim Rohn and change your life forever!
Sunday, December 04, 2005
How to lose weight
The big secret to losing weight is no secret at all! You can begin to lose weight automatically, starting today. How? Make one small change. Yep, that is all there is to it. How do I know? Because that is how I lost 45 pounds. You have to pick one, just one thing to start.
One day I decided to forget about dieting all together. Because the harder I tried to not eat things the more I wanted them. Instead I decided that I wanted to be vibrantly healthy!
Because I am an avid Jim Rohn listener I knew the best way to go about it was to make small changes that I could live with. This is the easiest way to make permanent change. I figured if it was something I couldn't make permanent it was no use. The first thing I picked was to stop drinking Pepsi. I drank it for many years (at least 17) I loved it and I believe I was addicted to it, the more I drank the more I wanted.
This next step is very important, you should replace what you are giving up with something healthy that you like, I knew I had to replace it with something I liked, but what? I switched to water and iced green tea with honey. That was my first change and I lost 9 pounds in 3-4 months! So what will you change today?
Now you know how to lose weight automatically.
See ya next time, bonnie--
For more information on healthy weightloss visit our website and surf around this blog.
Get Jim Rohn's free ezine at Jim Rohn and change your life forever!
One day I decided to forget about dieting all together. Because the harder I tried to not eat things the more I wanted them. Instead I decided that I wanted to be vibrantly healthy!
Because I am an avid Jim Rohn listener I knew the best way to go about it was to make small changes that I could live with. This is the easiest way to make permanent change. I figured if it was something I couldn't make permanent it was no use. The first thing I picked was to stop drinking Pepsi. I drank it for many years (at least 17) I loved it and I believe I was addicted to it, the more I drank the more I wanted.
This next step is very important, you should replace what you are giving up with something healthy that you like, I knew I had to replace it with something I liked, but what? I switched to water and iced green tea with honey. That was my first change and I lost 9 pounds in 3-4 months! So what will you change today?
Now you know how to lose weight automatically.
See ya next time, bonnie--
For more information on healthy weightloss visit our website and surf around this blog.
Get Jim Rohn's free ezine at Jim Rohn and change your life forever!
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