Muscle Building

четверг, 22 февраля 2018 г.

You Probably Didn't Know These 25 Foods Help Build Muscle

Building muscle happens when you find the balance between strategic strength training and an eating plan (that should include proper protein and healthy carbohydrates while limiting refined sugars, processed food, and artificial ingredients). However, that doesn’t mean you have to settle for the same salmon and kale for lunch and a dry chicken breast for dinner! Here's a compilation of 25 muscle building foods that can add variety to your diet and help you sculpt those muscles into flex-worthy shape.

1. Oysters: Another seafood pick that offers the mineral zinc, oysters are rich in protein and help replenish muscles broken down from training.

2. Vinegar: Not only a nice pairing with your olive oil for salads, but when paired with carbohydrates, it acts as an agent to cause those carbs to be stored as muscle glycogen, rather than stored fat.

3. Green tea: Green tea is a wonderful antioxidant and diuretic that has also been linked to fat loss and improved blood circulation. A perfect substitute for coffee when in muscle mode! If you haven't tried our Detox Green Tea you are seriously missing out. Give it a go already!

4. Eggs: A whole egg is a perfect pick for a protein punch. And don’t get rid of the yolk! When trying to build muscle, the yolk contains beneficial nutrients worthy of consumption. We're currently salivating over these 11 incredible egg recipes.

>> VIDEO: How To Hard-Boil An Egg

5. Broccoli: Not only is broccoli low in calories and filling, it also contains a significant amount of soluble fiber, which aids in fat loss. Who doesn't love a fat loss bonus?!

6. Chocolate milk: Another option containing the slow-digesting protein, casein, chocolate milk has been touted as not only a great post-workout recovery drink, but a good source of necessary carbs.

7. Almonds: These nuts stack up high when it comes to fiber and protein in comparison to most nut options. They also contain vitamin B, a vitamin linked to energize metabolism. Try Skinny Mom's yummy Fruit and Almond Trail Mix, which is kid-tested and mommy-approved.

8. Raspberries: Raspberries contain the most fiber of all berries. A fiber-filled diet is imperative for proper digestion and muscle sculpting. The antioxidants can also help regulate metabolic rates and insulin sensitivity.

9. Avocados: Packed with monounsaturated fat, the “good” fat, avocados can help eliminate weight from the midsection while containing a host of 20 different essential nutrients.

10. Quinoa: An option over grains that is high in amino acids, which sets it apart from most carbohydrates in your diet. Team Skinny Mom is quinoa-obsessed. Try our Quinoa Mexi-Lime recipe!

11. Apples: Offering electrolytes, carbs and fiber, apples are a great post-workout snack and option for adding muscle mass to your physique.

12. Spinach: Not only known as a superfood, the calcium in spinach can help to relax muscles and prevent cramping during muscle training intervals.

13. Mussels: Just say yes to seafood, and especially these muscle-building mussels. High in protein and low in fat, mussels also contain B12, which is essential for active individuals.

14. Extra virgin olive oil: Another source of monounsaturated “good” fat, extra virgin olive oil is a great enhancement to your salads and vegetable servings when in muscle-building mode.

15. Oats: Oats are high in fiber, yet offer low sugar and carbohydrate options needed for lasting energy when muscle training. Look for whole rolled oats and avoid processed options. We love starting the day with Slow Cooker Oats topped with blueberries. NOM.

16. Turkey: Turkey weighs in as one of the leanest meat options available. Packed with protein, turkey paired with vegetables can make for a hearty and muscle-friendly meal.

17. Carrots: Not only a source of vitamins, carrots are also rich in fiber and low in calories. They make an easy grab-and-go snack raw or can be cooked as a side dish with meals.

18. Cottage cheese: Also containing casein, cottage cheese additionally contains an average of 28 grams of protein in one cup! Choosing a low-fat cottage cheese is a great option provided it has not been supplemented with extra sugar or sodium.

19. Lentils: A perfect side dish with lean meats or vegetables, lentils offer fiber, protein, and slow-digesting carbohydrates most desirable when training to strengthen muscles.

20. Beets: Packed with natural nitrates, beets stand up to improve lasting performance when it comes to vasodilatation, or widening of blood vessels, which inhibits muscle growth.

21. Black beans: Don’t save these gems for taco night. Eating black beans provides you with vitamins B, K, C, and A, which are low in saturated fats. It’s a high protein and fiber food that is low in calories. Yes, please!

22. Salmon: One of these best sources of omega-3 fatty acids, salmon cannot be left off of any list for those who want to improve their physique. Look for wild salmon over farm-raised, which can be raised on corn and grain feed. From salmon burgers to salmon sushi bowls, we've got you covered in the superfood salmon department.

23. Venison: It may not be a meat that you come across often, but when you do, take advantage! Venison is high in iron and low in saturated fat and an excellent source of protein that packs flavor and nutrition.

24. Brown rice: A staple on most body builder diets, brown rice offers complex carbohydrates which lead to lasting energy for athletes. Look for whole grain options when shopping for this staple.

25. Greek yogurt: With more than twice the protein of regular yogurt, Greek yogurt is a great source to turn to when focused on muscle enhancement. Just be careful to avoid Greek yogurt with artificial colors, added sugars, and artificial ingredients. Greek yogurt also contains casein, a slow digesting milk protein to help keep you feeling full longer.

Don't let your meals become boring — add some of these foods for a good variety and watch those muscles grow!

HIIT-workout — (Photo: Shutterstock.com)

Original article and pictures take asset.popculture.com site

понедельник, 12 февраля 2018 г.

Yoga Poses for Runners!

The BEST yoga poses for runners. Stretch your hips, hamstrings, quads, and back. Gain flexibility, and help prevent injury with this quick yoga sequence.

Unfortunately, summer here is Minneapolis is starting to come to a close. Every morning when I wake up it becomes just a bit cooler out for my morning run. Some days I even started wearing long sleeves!

Holloway Sportswear sent me a new pullover just in time, and it’s absolutely perfect for this in-between weather. It’s lightweight and not too warm. Perfect for morning runs!

One of the things I love most about the pullover are the thumbhole sleeves…am I the only sucker for anything with thumbholes?!

As I had mentioned a few posts back, with fall around the corner, it’s a time for everyone to get back into their “normal” routine. And part of my normal routine is getting to yoga classes.

With all the traveling I did this summer, I was not as consistent with my yoga practice as I would have like to have been. I normally go about 3 times per week, and I was lucky if I made it once a week…and my body can tell! My hips are tight and my low back is screaming to move more!

But, even though I wasn’t making it into class as much, I still did poses on my own to help me stretch out after my runs and at least maintain my flexibility.

I put together some of the best yoga poses to help YOU after your runs. These are the poses that saved me this summer, so I hope you enjoy!

Yoga Poses for Runners

Complete these poses after your run to help keep your muscles loose and to help prevent injury. No need to have a mat, just simply find a soft patch of grass and cool down after a long run. Hold each pose for at least 30-60 seconds.

Downward Dog – This is a great pose to stretch out the calves, hamstrings and lower back. Start in a full plank position on your hands. Then shift your hips back and up, keeping your back as flat as possible. Try to press your heels down, or “peddle” the heels one at a time to increase the stretch, one leg at a time. You should also feel a nice stretch in your shoulders and possibly even your chest.
Cobra – From your downward dog, shift forward back into a plank and lower all the way to the floor as if lowering into a push up position. Press firmly into your hands to peel your chest off the mat, either straightening the arms or keeping them slightly bent, depending on your flexibility. Aim to open the chest and pull your shoulders down and back. You should feel a stretch in the spine, but it shouldn’t feel like your “crunching” it, instead think about lengthening it.
Low Lunge with Twist – Start in a runner’s lunge with your RIGHT foot forward and your hands on the mat on either side of your front foot. Lower your back knee and shin to the floor. Then lift your RIGHT hand up to the sky, to rotate towards your knee. This will help to open the chest and stretch out your lower back, hip flexors, and hips.
High Lunge – From your low lunge, simply bring both hands back to the ground, and tuck your back toes under to lift the back knee off the floor back into your runners lunge. With control bring your hands up to your front knee. Then extend your arms up towards the sky, lengthening your spine. Sink the hips down to get deeper into the stretch. You should feel the stretch in your back hip flexor, and your front hip.
Side Angle Pose – Bring your hands back down to the ground with your RIGHT hand either on the outside or inside of your front foot (mine is pictured on the inside). With your RIGHT foot forward, twist open away from the front knee. Then reach your top arm to the sky or over head. Then lower your back heel to the floor slightly, rotating your toes to open out to the side as well. Think of lengthening through your spine and getting it as long as possible. You’ll also feel a nice stretch in your back inner thigh.
Triangle Pose – From your side angle pose, you can straighten the front leg to get a nice deep stretch in your RIGHT hamstring. Or you can come up to standing and reset your legs, then reach forward as you lower down into triangle pose. Continue to keep the length through your spine and to get your back as flat as possible.
Forward Fold – Stand up tall, with feet together, and take a few breaths to lengthen through your spine. Then when your ready, reach both arms behind your back and clasp the hands together. Hinge at your hips, then bring your arms up and over behind your back. You’ll feet a nice stretch in your hamstrings and your chest and the front of your shoulders. Allow gravity to pull the crown of your head lower to the floor to get deeper into the stretch.
Thread the Needle – Come down to the grass and lay on your back and cross your RIGHT ankle over your LEFT knee as if making a figure “4”. Keep your hips grounded and your lower back pressing into the mat. Pull the LEFT knee in towards the chest, then thread your RIGHT hand between your legs. Clasp your hands underneath your LEFT knee to help pull the knee deeper into the stretch.
Half Splits – Come back into a runner’s lunge position with the RIGHT foot forward, and lower the back knee down to the floor. keeping the hands on the ground, shift the hips back to straighten the front leg. Flex through the front foot to get a very deep stretch in the front leg. Focus on pulling the RIGHT hip back and shifting your torso over your front leg. To deepen the stretch, keep the back as flat at possible.
Half Pigeon – Come back forward into your runner’s lunge and both hands on the mat on either side of your front foot. With most of the weight in your hands, slide your front foot over towards your LEFT hand. Lower your knee to the mat over to the RIGHT. Place the outside of your RIGHT calf on the mat so that it’s parallel to the front of your mat. Then, slowly lower your back knee and shin to the floor. Square your hips as much as possible to the front of the mat. For a more moderate stretch, keep your arms straight and hands flat on the floor. To increase the stretch, you can lower to your forearms, or lay your torso down over your front leg. You should feel the stretch on the outside of the RIGHT hip and in the glutes.

Make sure you complete all the single sided poses on the OTHER side as well. I like to run through the entire sequence a seconds time on the other side. That way I can get a bit deeper into some of the poses.

Download your FREE printable version HERE.

What are your favorite runner stretches?

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FitGirlDiares: Aerial Yoga! - Beginner's Tips

Original article and pictures take thelivefitgirls.com site

понедельник, 5 февраля 2018 г.

Workout!!

Original article and pictures take i2.wp.com site

пятница, 26 января 2018 г.

Workout Routine - A Four Week Workout Plan Anyone Can Do

Let me start off by saying I know not everyone can do what I did. It's not because I'm a big deal, it's because not everyone has that kind of time, about an hour a day.

Also, this isn't some fancy-dancy "new method" or "new fad" that just came out, this is straight up, old fashioned just going out and doing it type of thing.

Also, for full discloser purposes, I want to let you know this took place some time ago, ok? I'm writing this to give you PRINCIPLES I worked with, not a written out plan.

I truly believe, if you want to do this, you can. Just take what I did, apply it to what you can do, and see what happens. The good thing is, you're the only know that knows about it so whatever the results will be, it's totally up to you.

No plan to follow, no videos to watch, no equiptment to buy, just good ol' work, baby!

What I did was run on an older style cinder track. (like at an older high school or college football stadium). Do you need this? Nope, but it was quiet and I liked running in it. You can do this same thing on any city street as well.

I warmed up, of course. Usually about 1 lap warmup. Then, and this is the key to the whole plan, I picked up the pace on the turns of the track and slowed down on the straightaways. Why did I do it like this? Simpley because I was lazy. I wanted to end my run on the slower pace, not the faster pace. In my mind it saved time.

Some people will call this type of running workout Interval Training, others may call it Hight Impact Interval Training, and others may call it a Fartlek workout. However you want to term it, the principle is upping your pace, then slowing your pace. Up pace, then down pace. Oh, and NEVER come to a stop!

Another principle I incorporated was I wanted to have sweat roll down my face, plain and simple. If, by the 2nd or 3rd lap, there was no sweat, I would run harder, plain and simple. I wanted to feel the sweat dripping. To me, pychologically, it made me feel like I was working out.

I did 12 laps, including warm up, this way. No stop watch, no watching the clock, no timing of any kind. I just pushed and pushed when I could.

When I was done with the running, I would do push ups and sit ups, but I would alternate days with them.

I would do sets of 10 push ups, about 5 or so depending on where I was. I say this because each set I would change positions of my hands. I would try to elevate them and put my body at different angles if I could, or I would change the distance between my hands.

With sit ups, I would do the same thing, but with my feet. I would do a set of 10 sit ups, then a few seconds rest while I lifted my feet. The place I ran had a railing type of fence close by, so I would put my feet on a different bar of the railing for each set. I would work my way higher for each set, then work my way back down until I reached the bottom.

That's it, my workout was done. I was a pool of sweat, but I felt great! After 4 weeks of this, 5 times a week, there was an extreme NOTICABLE difference in the way I looked. Others were commenting about it as well.

The principles I want you to take away from this are:

1. Don't think about doing a workout, just go and do it!

2. Work at your own pace. But, you MUST feel the sweat rolling down your face.

3. Do not stay at one constant pace. Change the pace every once in while, be aware of when you do it.

4. Stick with the basics. Learn to KISS (Keep It Simple Stupid)

Will this plan work for you? I don't know. All I can tell you is it worked for me. Will you do it? Only you can answer that question.

I interview experts in the fitness industry. You're invited to listen as well. Visit www.TheInterviewSeries.com to find out more.

Remember, to get to the level of FITNESS and/or HEALTH that you're striving for is up to you. BUT, you can get advice from the experts on how to get there. Experts will give you their secrets on getting to the "upper levels", if you will.

We have these experts answer YOUR questions about FITNESS and HEALTH, all for you to listen to! Go to [http://www.TheInterviewSeries.com] to gain free access to all the Health and Fitness experts.

Original article and pictures take fightingfat.net site

пятница, 19 января 2018 г.

Women's Summer Muscle-Building Plan!

Want to turn heads this summer? Cover model and highly sought fitness coach Jen Jewell has you covered with her game plan for building a show-stopping physique! Rather than focusing on dropping weight—a common trend among the bikini-clad crowd—she suggest you focus on building muscle to achieve your dream physique.

Muscle adds attractive curves to all the right places, giving you the fit look you desire. The increased muscle mass also revs up your metabolic rate, helping to burn any excess fat you may have in the process. The end result? A complete summer makeover!

Get to work on your desired beach body with Jewell's top muscle-building tips and workouts!

Start With Your Diet

While you might think the first change you should make has to do with pumping iron in the gym, that's not the case. When it comes to putting on lean mass, nutrition is everything.

"Embrace carbs and protein!" Jen explains. "More often than not, I hear about women skimping on carbs because they think adding too many of them will cause a sudden surge in body fat." It's time to bust that myth. Sure, overdoing anything isn't good, but carbs in moderation are OK—heck, they're even essential.

A big believer in simple, sustainable steps, Jen recommends you focus on including sufficient carbs and protein in your post-workout meal, since it aids recovery and muscle building the most.

A photo posted by Jen Jewell (@fitnessjewell) on Apr 10, 2015 at 9:22pm PDT

Carbs are important for performance, and protein is important for muscle growth. And no, supplementing with shakes won't make you bulky. So, how much should you aim for?

"As far as protein goes, I go for 1-1.5 grams of protein per pound of body weight each day," Jen says. Aim for roughly 25 grams of protein after your workout, and spread the balance across your other meals.

Your overall carbohydrate and dietary fat intake will vary based on your total energy needs, exercise intensity, and exercise duration, but it's safe to aim for 30-50 grams of carbohydrates after your workouts to replenish your energy and jump-start recovery.

What's the best thing to eat before a sweat session? For your pre-workout meal, Jen recommends sticking with foods that are low in fat and contain easily digestible carbs—meaning carbs low in fiber. They'll provide a fast source of energy for the session at hand.

Jen also opts for a high-glycemic carb post-workout to help quickly replenish muscle glycogen (stored energy) levels. Some options include rice, bread, potatoes, and fruit. Have a sweet tooth? Fat-free candy like pixie sticks and gummy bears are another great option! Pair your carbs with a fast-digesting protein like Cellucor COR-Performance Whey for optimal results.

Ditch the Light Weights

"In order to build muscle, you're going to have to challenge your body and stimulate your muscle fibers in a new way," Jen says. "Kick those light weights to the curb, and get ready to really work it!"

Too many women coast through their workout routines and do the same thing over and over again, which leads to a lack of results. "In order to get results, you need to have a clear-cut plan of action each time you hit the gym," says Jen. "This means changing your weight, rep scheme, or exercises in order to keep stimulating the body."

"In order to get results, you need to have a clear-cut plan of action each time you hit the gym," says Jen.

One of Jen's favorite muscle-building techniques is the dropset, a technique where you choose a weight, do reps to failure, and then immediately continue with a lighter weight. You can drop multiple times for an increased effect. "Dropsets are my favorite way to build muscle or help bring up a lagging muscle group or body part," Jen adds.

As Jen explains, dropsets work so well because, in a given set, you are only recruiting a certain percentage of the muscle fibers. But when you do one full set at a higher weight, strip the weight down, and immediately pick up a lighter weight, you recruit untapped fibers. This creates more stimulus and encourages new growth. It also burns a lot of calories!

"Whatever rep range I'm using, I always focus on pushing my reps to failure," Jen emphasizes.

Take Recovery Seriously

Going hard in the gym seven days a week doesn't lead to exponential gains. To build maximum muscle, you must take rest seriously. You actually tear your muscles down while in the gym. In order for them to properly recover and build, they need to have weekly rest time.

"I always take at least one day of full rest from my workouts each week," Jen says. "This means no weights or cardio. Sometimes it'll be an active rest day and I'll do a yoga class, but I definitely make sure to allow my body enough time to recover from lifting."

Recovery can also be aided by what you eat. "Proper supplementation and nutrition are key as well," Jen says. "During or at the end of every workout, I take Cellucor Alpha Amino. The amino acids in this product help not only with recovery, but growth as well."

Add Cardio to the Picture

You may have a picturesque physique in mind, but your overall health is always important. "In an effort to achieve optimal health, cardio should be done year round," Jen says. "Including cardio as a key component to your workouts is essential in order to stay at a healthy, lean level while adding muscle."

All too often, Jen says she sees people make the mistake of cutting cardio out completely during a muscle-building cycle. Ultimately, she says, this means putting on too much fat mass and then having to "cut" that off. Over time, this cycle can lead to a repetitive loss of hard-earned muscle and very small net gains.

"Bulking/cutting is a vicious cycle that I see many competitors go through, and it's not the best way to make overall improvements to your physique," Jen states. "If you can maintain a healthy level of body fat the entire year, adding muscle—and being able to hold on to your muscle—is definitely doable."

Jewell recommends that you opt for high-intensity interval training (HIIT) rather than steady-state cardio training. HIIT workouts are based on alternating intervals of all-out work and slower, recovery work. For example, you can sprint on the treadmill or outdoors for 15-20 seconds, walk for 40-45 seconds, and then repeat.

"Adding these more intense bouts of exercise combined with brief stints of recovery can help aid fat loss while helping preserve hard-earned muscle," Jen says. For optimal benefits, she recommends 3-4 sessions of 20 minute each per week.

Keep Your Motivation Constant

Nearly everyone struggles with lagging motivation occasionally. As the summer weather starts to heat up, it's not abnormal at all to find yourself wanting to forgo the gym to soak in some sun.

Jen has an easy solution for this: "Skip the gym!" Staying out of the gym doesn't mean skipping out on your workout; it just means embracing the outdoors. "I take my workouts outdoors whenever I can," Jen says. "I'm all about having fun with fitness."

"Don't be afraid to take a day off from the weights and head out into the local park, track, or beach to mix up your usual routine," she adds.

While you might not be able to do quite everything outside that you'd do in a brick-and-mortar gym, you can certainly do a lot to keep your muscles stimulated. Bodyweight exercises, sprints, or resistance-band work in the park will all transform your body and keep your muscles stimulated sans weight-room equipment.

As with all fitness endeavors, variation is key with outdoor workouts in order to prevent a progress plateau. "Aside from bodyweight exercises, try doing cardio by running the stairs or sprinting on the track, or grab some friends for a game of volleyball or softball," Jen suggests.

Now that you know Jewell's top tips for muscle-building success, it's time to dive into her workout. With this workout, you'll have two days off per week. Add them into the program wherever they fit best with your schedule—preferably one midweek and another on the weekend.

Note: the dropsets should only be implemented occassionally—not every workout. When you don't do a dropset, perform a regular set.

Original article and pictures take www.bodybuilding.com site

вторник, 9 января 2018 г.

Women and Bodybuilding for Beginners

Women can build significant muscle through high-volume workouts.

Women bodybuilders do not typically build muscle as quickly or significantly as men; but with frequent high-volume weight training, they can still see enormous muscular developments. Bodybuilding requires workouts that feature a higher number of exercises, sets and repetitions, which overload the muscle fibers. This overloading stimulates the muscle-building process. Women just starting out should begin at the lower end of the high-volume workouts and increase their load as they develop.

Training Schedule

Novice female bodybuilders should start by weight training four days per week. Your muscles require 72 hours of rest after high-volume workouts, but you can lift four days per week by splitting your workouts into separate sessions. On Mondays and Thursdays, focus only on your legs, back and biceps. Dedicate Tuesdays and Thursdays to your chest, shoulders and triceps. After eight weeks of consistently working out at this frequency, begin working out six days per week. Target your chest, shoulders and triceps on Mondays and Thursdays, your back and biceps on Tuesdays and Fridays, and your legs on Wednesdays and Saturdays.

Workout Sessions

Each workout must be of high volume. In the beginning, perform three sets of each exercise, with each set featuring six to 12 repetitions. Rest periods between sets should be relatively short, between 30 and 90 seconds. After eight weeks of performing three sets of each exercise, bump up your training volume even more by completing four to six sets of each exercise. Use an appropriate amount of weight for each exercise. Begin with a lighter weight until you are comfortable with the technique of an exercise; then increase the weight accordingly. You should be able to perform at least six repetitions and no more than 12 of an exercise.

Exercises

Choose exercises that effectively target the muscle groups assigned to each day. To develop your chest, perform pushups, chest press and chest flys. For your shoulders, complete shoulder press, lateral raise and dips. Target your back with lat pulldown, seated row and chinups. You can work your biceps with dumbbell biceps curls and barbell biceps curls and your triceps with overhead triceps extension and triceps pushdown. For your legs, include squats, lunges, deadlifts, step-ups and hamstring curls. During each workout, focus on larger muscle groups first, then move onto smaller muscles. For example, on the day you work your chest, shoulders and triceps, complete all of your chest exercises first. Follow those with shoulder then triceps exercises.

Considerations

The muscle-building process for bodybuilders requires an increase in calorie and protein intake. Women should take in a total of at least 1,200 to 1,500 calories every day to fuel properly the muscle-building process. In addition, ensure you consume enough protein; multiply your body weight in kilograms by 0.8 to find your daily recommended minimum protein consumption and then by 1.7 to find your daily recommended maximum protein consumption.

Original article and pictures take woman.thenest.com site

четверг, 28 декабря 2017 г.

Winning Strategies Anyone Can Use To Lose Weight

Obesity is a serious problem that damages both physical and mental health. If you are affected by it, you can take the steps to get a healthier body. This article contains a trove of helpful hints to getting on the path to shedding the extra weight.

TIP! Staying active is a good way to shed some unwanted pounds. Riding a bike or taking a walk helps your burn a lot of calories, unlike siting and watching tv.

Drinking coffee is also a great way to start your weight loss. Lots of people drink coffee, but not many people know that it has great properties for working out and staying fit. Coffee provides us with energy and it also gives our metabolism a well-needed boost.

When trying to lose weight, stop “working out,” or at least stop referring to exercise in that way. Exercise should be fun, as that can help increase the level of motivation to be active. The way to get your exercise is by doing other activities that mimic a workout, like dog walking, playing ball, getting on a bike or even hiking in the woods. This will reward your body and will not feel stressful.

Weight Loss

It can be helpful to your weight loss efforts to find a partner. It can be easier to lose weight when you have company. Your weight loss partner can serve as a coach or a competitor; both possibilities add tangents of fun and are conducive to positive results in the end.

Your weight loss exertions can be helped if you choose chunky soups. You should never drink your calories. For example, soups that contain beans can help you feel full faster rather than watered down soups.

If you want to lose mostly fat, focus on cardiovascular exercises. These exercises make your heart beat faster and burn fat more quickly than strength training. Find an enjoyable exercise that speeds up your heart rate. There are many forms of cardio workouts. Experiment with different types of exercise until you find one that works well for your body type and fits nicely into your schedule.

Wear Loose Clothing

Losing weight can be easier if you don’t wear loose clothing. Many overweight or obese people usually wear loose clothing so that they feel comfortable; however, this usually helps them not think about their enormous weight. By avoiding loose-fitting clothes, you’ll stay aware of how much you weigh.

You should add whole wheat and grain to your diet in order to lose weight. To find out the best way to go about this, you can either do your own research or get advice from a dietician. Do not buy food products that have the words enriched or refined on the labels. If a company is using whole grains, they will be sure to advertise that.

Losing Weight

Focus on staying healthy and not on losing weight. This may sound like a contradiction, but when you focus on your health positive thoughts will follow. If you just want to worry about losing some weight, you might start to get discouraged at all you have to give up. Many diet plans fail because people feel forced to give up too much, all at once. It is always better to change things gradually to be successful at losing weight the healthy way.

Take “before” and “after” photos to illustrate your progress. This helps actually see the changes in your body as they occur. It’s also a great way to show others the progress you have made.

There are newer fad diets that talk about limiting or eliminating carbohydrates when it comes to daily dieting. This isn’t always right. Carbs are needed for people to function correctly, especially active people. As you can see, carbohydrates are an important part of any diet.

Watch hidden calories in beverages. Everything but water has calories. Calories from soda pop, beer, Kool-aid and other drinks add up throughout the day. When counting your calories, be sure to add in the calories from beverages you drink each day.

When dieting, eat whole foods that are unprocessed to make sure you are getting adequate nutrition. If you’re eating nothing but low-calorie foods, you may not be getting enough nutrients. Eating foods that are nutritious for you will help to not only shed unwanted pounds, but will also make you healthier.

Your journey should be clearer now that you’ve read these tips. Get active and exercise so that you can make a positive change in your life by living with the advice in this column. The choice is yours on whether to take the advice given to you. You can start little by little, or jump in head first.

Original article and pictures take weightlossquad.net site

четверг, 22 февраля 2018 г.