There are many books about this topic and numerous websites and magazines. Fitness is a big industry. The following is one way to do it. We do not have the space to tell you the exercises - just the general plan:
1- Start knowing your current level. How do you do this?
Listen to your body. If you have any medical condition such as high blood pressure, asthma, diabetes, heart problems, etc., you need to check with your doctor first.
Having a medical condition does not necessarily mean that you cannot work out; what it means is that you may need to listen to specific signals in your body to avoid problems. Your doctor is the best person to tell you how to proceed forward.
2- The safe way. If you do not have any medical conditions or your doctor has already cleared you, you just start to workout and listen to your body. Remember that you want to avoid injury. Injuries are common reasons why people quit exercise programs. If someone gets injured, usually she or he has to stop working out for a while and after that he or she become somehow afraid of the workout and quit permanently.
For this reason it is best to workout in the beginning with a structured program. You can use the program from a book, a video or work with a personal trainer (either virtual or in person). A personal trainer, even for a few lessons, is a valuable investment. You will learn specific exercises for your body type and personal goals, you will learn the proper postures and warm-up time, and this way you will protect yourself from injuries.
Source: lindisima.com
1. Some bottles of water to drink at the first sign of stress. This will do several things; one, it will give you a response to the situation that is Atkins friendly; two, it will fill your tummy a bit and delay eating the bad stuff; and three, it will reprogram your "food as a drug" response memories to use water instead (hopefully).
2. A picture of you in those new smaller size and a friendly note from you reminding yourself why it is important to you to be able to wear them. This may help you get a hold of the situation.
3. A written out set of exercises you can do anywhere like isometric muscle contractions or heck even those famous kegel things the ladies were doing in chat a few months ago. Any exercise you can focus your mind on and do will use up the chemicals the stress is producing in a productive manner and deactivate the situation. Just think, your friends are eating cream puffs and you are kegeling. The mental image of that should cause you to laugh out loud and laughter can release stress too.
4. A copy of your goals and reasons to do Atkins as a reminder to again think whether you really want to do what you thought you needed to do. Include a pic of you at your biggest weight and at your smallest weight to help you visualize this.
Now if you still need some food:
5. A crunchie snack food you enjoy like cheese chips, pork rinds, flax chips, nuts, seeds whatever you like. This will give you mouth texture, noise, and chewing action to satisfy several of your "mouth taster" receptors and not just the ones on your tongue.
6. Something high fat you enjoy like a small package of laughing cow cheese, creamcheese, macadamia nuts, whatever you enjoy. This will boost your ketosis helping you cutoff any blood sugar driven cravings and still allow you to eat.
7. A salty food you enjoy. Sometimes this will help handle the craving for a sweet. Packaged pickles maybe?
8. A sweet snack as a last resort something you really enjoy (sugarless of course).
Pack this all up like those of us that were Scouts did when we made our survival kits. Make sure you replace what you use and refresh the supplies as needed. For instance, when you drop a size replace the pic and update the note. Keep it handy and make one to take with you or better yet store one at work, in the car, and at home so you always have one at hand.
You can´t play your way out of a cheat
Above all, hang in there. We all know that deep down inside you love the healthier smaller person that you are becoming more then whatever enjoyable feelings your brain thinks you are getting from the cheating.
Source: atkinsdietbulletinboard.com
The key factor in Zone Diet is the hormonal balance you achieve while eating each skillfully prepared meal. With a food plan comprising an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%); you actually get to eat foods, which control your body’s insulin production. This means that no meal or snack is forbidden in the Zone Diet and yet you can lose weight or fat while Zone dieting.
For those emphasizing weight loss, or for the matter, for those who want to steer clear of cardiovascular sickness, diabetes and other chronic ailments, eating food that follow recommended recipes and staying in the Zone is a must.
Zone Dieting means following recipes with a low-carbohydrate diet plan, where proteins do not dominate the carbohydrates. This allows dieters to get more energy from carbohydrates rather from proteins or fats. The Zone Diet, unlike other diets, insists dieters to keep a close watch on the calorie consumption while eating: a meal not exceeding 500 calories and a snack not exceeding 100 calories is ideal for staying in the Zone.
Weight loss is not the only reason to be in the Zone. There are numerous additional benefits linked with the the Zone Diet, such as enhanced health, improved energy, improved mental clarity. The number of Americans with Type II diabetes is increasing at an alarming rate. The Zone diet is perfect for someone with Type II diabetes. Being a high protein, low carbohydrate diet program the Zone Diet was implemented to reduce both hunger and compulsion to eat. Most Zone Diet meal procedures are customized to each individual, based on sex, activity level and proportion of body fat. Every meal or snack is calculated around the 40-30-30 ratio so that the body can give optimal performance.
The Zone Diet encourages foods such as fresh vegetables, fruits and nuts, leafy green vegetables, sufficient protein consumption, and eight glasses of water everyday. However, Zone Diet prefers mono-unsaturated fats for saturated fats, says a big no to both processed foods and meals that contain too much salt.
How Zone Diet makes weight loss possible: Consuming too many carbohydrates produces too much insulin, a hormone that tells the body to pile up nutrients. The overload of insulin prompts the body to convert those carbohydrates into fat and store them in your gut, thighs, buttocks or other areas. But protein which has the contradictory effect stirs up the hormone glucagon, which tells the body to let go carbohydrates that are stocked up in the liver. When those carbohydrates are freed, the brain tells the body that its energy supplies are fulfilled and you ought to stop eating. Consequently, limiting the type of carbohydrates you eat and balancing them with 3-4 ounces of low-fat protein at every meal will keep insulin and glucagon balanced, controlling your hunger with smaller number of calories. End result: You'll experience fat loss and lose weight. This is how the Zone Diet functions.
The objective of this informational resource is to provide visitors with tips on Zone Dieting, weight loss and guide those who seek advice on eating the right food with proper facts and reviews. Please use the menu on the left to select links which will help you seek the appropriate information.
Source: zonedietinfo.com
There are two basic types of weight loss drugs -- prescription drugs, which have been around for years, and now, with the release of Alli, over-the-counter medication. Other over-the-counter weight loss remedies are considered dietary supplements; they do not undergo the same type of FDA approval process as drugs.
"Approved weight loss drugs must prove they are safe and effective with strong scientific evidence in order to pass the stringent FDA approval process," says Aronne, former president of the North American Association for the Study of Obesity (NAASO).
In the prescription drug category, there are basically three choices, Xenical (orlistat), Meridia (sibutramine), and phentermine.
Xenical (orlistat) is a fat blocker that prevents fat from being completely absorbed in the gastrointestinal tract. Prescription strength is 120 milligrams; over-the-counter Alli is the same drug at half strength, or 60 milligrams.
Fat blockers reduce fat absorption and, as a result, some people are plagued with oily discharge, fatty stools, gas, and/or inability to control bowel movements. These side effects are the result of the fat not being absorbed by the body. Eating a low-fat diet reduces the risk of potential side effects. But if your diet is already low in fat, you may see less of an impact from the medication, as there is less fat to block.
Xenical or Alli is safe for almost anyone because the drug is not absorbed, says Kushner. "I frequently prescribed it to cardiovascular patients because it is so safe," he says.
Patients must be willing to stick to a low-fat diet. These drugs have a built-in feedback system. "If you eat a high-fat diet, you will experience the side effects, so to avoid the unpleasant effects, you need to reduce the fat in your diet," says Aronne.
Not only do these drugs block fat, they have the potential to block other nutrients.
"Take a once-daily multivitamin mineral for nutritional insurance to help compensate for any losses and don't take it at the same time as the medication," says Dawn Jackson-Blatner, a spokesperson for the American Dietetic Association.
Meridia (sibutramine) helps reduce hunger by working on the appetite control center in the brain that makes you feel full.
"Meridia can help add 5%-10% additive weight loss that you would not get with diet and exercise alone" says Aronne.
Kushner prescribes Merida to patients who struggle with cravings and have trouble knowing when to stop eating. Aronne says that younger patients who are at a low risk for heart disease are good candidates.
Side effects include dry mouth, constipation, and insomnia. Meridia should not be used by anyone with cardiovascular risk factors.
"We recommend regular blood pressure checks for anyone on Merida," says Blatner.
Phentermine is generic, the least expensive of the medications, and has been on the market the longest. Once a part of the famed fen-phen combination weight loss drug, Phentermine works to decrease appetite.
It is the most widely used weight loss drug. While it's officially approved only as a short-term drug, some doctors use it as long term therapy.
"I use phentermine for people with strong appetites. [It] seems to work best on reducing hunger and the number of eating episodes. I also like it because it is generic, and inexpensive for patients who do not have insurance coverage," says Kushner.
Side effects may include depression, insomnia, increased blood pressure, irritability, and nervousness.
While these are the only medications approved for weight loss, some people also lose weight on prescribed medications used to treat other conditions such as depression, seizures, and diabetes.
Insurance coverage of these weight loss medications varies. Some companies will cover them completely, some partially, and some not at all.
Source: webmd.com
The best way to go about doing cardio is to make it as exciting as possible. You want to do different periods of cardio workouts.
What do I mean? Doing just one thing can become boring, and its often the least effective.
However when you combine certain cardio workouts you not only have more fun doing your workout, but you also lose weight a lot faster, and more effectively.
Also if you are overweight, you will benefit a lot more from any type of exercise.
However before you begin, make sure you are prepared.
Why? Well there are a lot of times when people that are not in great a great physical state, and they often go for biggest workout they can think of. There is nothing wrong with being confident about yourself, but when it injures you its just ignorant.
You want to make sure you are somewhat in shape before doing a high intensity workout.
Fore example... A person who rarely runs will not be able to throw him or herself into a marathon, without hitting the invisible brick wall.
You have to learn to build up your endurance so you can run faster and farther each day. Start off by running at a certain pace for 5/mins a day for a week.
Then move yourself up to 10/mins a day for a week, and so on. Keep this up and you will eventually have enough endurance to take on anyone in a race.
Stretching
Stretching is very important before you start a cardio workout. Do enough until you feel the strains in your muscles getting more flexible.
Stretching can improve your overall performance; it will also make you feel less sore after your workout.
Nutrition
I often tell people to eat smaller meals/day rather than 3 large course meals. The reason why is because when you eat the smaller meals more frequently your metabolism stays at its peak. This will help us burn fatter.
Obviously stay away from fast foods, ice cream, potato chips, and all the other junk food. Everyone knows what he or she should or should not be eating. Its common sense. If you were trying to get fit, why would you eat junk food?
The only types of people that can get away with this are people that are usually on sports teams.
Good Luck Losing Weight! And Happy Summer!
The author is an expert EzineArticles writer. He has been writing for us for nearly 6 months, and has had thousands benefit from his tips on health, diet, and nutrition. A program that has worked very well with fat loss and diet is the Turbulence Training For Fat Loss Program. It has helped thousands with losing weight in less than 45 minutes/week. Turbulence Training is designed for the busy working men and women of this world who have a hard time fitting exercise, and good nutrition into their diet.
Article Source: http://EzineArticles.com/?expert=Erik_C_Fuller
Time and time again we'll start working out with good intentions to keep it up and then after the first few days we quit. Sometimes it is because we are so sore those first few days that we can't keep it up. For me it is when I miss day or two and can't get back into the routine.
Here are a few tips to keep up the motivation that have helped me towards my fitness goals.
1) Set a specific time of day to do your workouts. I find that committing to doing it at the same time each day I am more likely to get it done. I prefer mornings prior to work. If I miss my morning workout it's a lot harder to do it when I get home. I think I'll do it when I get home from work, then I push it off to after dinner, and then after my favorite show and before I know it it's time for bed.
2) It doesn't have to be a 60 to 90 minute workout, just 20 to 30 minutes each day and you will feel the results. Fitting a 60 to 90 minute workout is just not an option for me with my current schedule. It may be for some, but I know that after working out for 30 minutes a day consistently for a week I can totally feel the difference. They biggest key is to keep it up.
3) Plan your workouts and stick to the schedule. I make myself a workout calendar and list the specific workout that I plan to do each day. Plus, it keeps me motivated to cross off that I did what I had planned on doing that day.
4) Find a workout buddy. For several months I used to go to a gym each morning to meet my sister. We rarely missed any days because if she was going to be there I needed to be and vise versa. If you do your workouts at home you can still have a workout buddy to keep you accountable. Join a forum or commit with a friend who is doing the same.
5) Don't overdo it right up front. If you work out so hard that you literally can't walk for days then you're not going to keep it up. Soreness is normal and after a few days to a week it will pass, but if you do so much that you are in serious pain you have done too much. It's not likely that your going to get up and do another workout.
6) Last, keep it up. If you only have time for 15 minutes, workout for 15 minutes, if you have time for 30, do 30. If you miss a day or two, jump back into in on day three. If you consistently work out 4 to 5 days a week you will feel the difference and see results.
A couple other things I like to do to keep me motivated is to keep out one of my favorite outfits that I'm working towards fitting into. Every few weeks I pull out my boxes of "skinny" clothes to see what I can get into. I also like to find magazine pictures of people working out and in shape to hang up in my bedroom or bathroom to keep me motivated. You just need to find what works best for you.
For more information and tips on working out and slimming down visit my website at:
http://www.aerobics.infomyworld.com
There is no question that moderate aerobic exercise has a role to play in fat loss. But as you progress into your program, cardio workouts can become a bit stale and time-consuming. Heck, I know some regular exercisers who probably wouldn't do cardio if they couldn't watch "American Idol" while on the treadmill. Now that's fine, but if you want ongoing change you need to keep finding new ways to challenge your body. A great way to do that is to use Interval Training in your fitness routine.
Interval training involves alternating periods of high intensity work with periods of lower intensity "active recovery" (e.g. alternating running with walking). This has several advantages. First, the short duration "burst" during the high intensity phase stimulates muscle in a way which moderate, steady-pace cardio does not. And, if you remember, last month we learned that the key to being able to burn more calories and fat around the clock, 24 hours a day, is to increase muscle. Now if you're thinking, "yeah, but didn't he also say that high intensity cardio burns muscle tissue?" then you're correct. The key is short duration, explosive spurts. Think of the physique of an elite sprinter vs. that of the marathon runner, and you'll start to get the picture.
Aside from being muscle-producing, interval training also burns more total calories. In fact, there is evidence to suggest that this effect continues up to 24 hours after an intense interval training workout. This is most likely because your body expends more calories in recovering and repairing than it would for a less intense workout. Thus, it is possible for you to get a very effective cardio session in a lot less time. Great for those of us with hectic schedules!
Training with intervals is dynamic and challenging, which makes it a great deal more interesting than regular cardio. You can alternate a minute of skipping rope with pedaling a stationary bike, weighted step-ups with walking on the treadmill, even jogging up and down the stairs of your house or building, alternated with periods of walking circles around your dining-room table! There are so many possible variations.
Alright, so know that you know why it works, you're probably wondering, "how can I start incorporating interval training into my workouts?" Well, I usually like to start clients off by doing intervals on a stationary or recumbent bike, because it's simpler and there is less chance of injury. At first, each interval should be a bit longer, and the "active recovery" phase should be longer than the "sprint," say 3 minutes compared to 2 minutes of high intensity. Try to use a perceived 80% effort for those two minutes, by the end of which your legs should be burning and you should have the feeling that you couldn't keep going for very long. Do this by increasing the resistance and the speed of pedaling. Then, to get the most out your intervals, it's important that you slow right down to a comfortable 30% output for the recovery phase. Repeat this process 3-6 times initially, but don't forget to warm-up 5-10 minutes first, and cool down for about 5 minutes afterwards. The overall duration of your session should be between 15 and 35 minutes.
As you become more advanced, try to challenge yourself with shorter, more intense intervals, and equal periods of recovery. Try 4-10 intervals of 45 seconds at 90% effort, alternated with 45 seconds at 30%, and vary the type of cardio as well. As with anything type exercise, you will get maximum results if you start gradually and push yourself more and more as your strength and stamina improves.
Also, the best time for you to interval train is probably immediately after your resistance training workout, but because it is relatively brief, you may find it quite suitable to perform this workout as your AM cardio, as long as you properly warm up first.
So here it is in a nutshell. To make best use of interval training:
1. Warm up for 5-10 minutes
2. Alternate periods of 80% to 90% effort with periods of 30% effort, depending on your level
3. Cool down for 5 minutes after
4. Start with longer periods and progress to shorter ones
5. As your strength and endurance improves, challenge yourself with different combinations, and more intense "bursts," while simultaneously reducing rest periods
In recent years, a lot has been said for the effectiveness of interval training, and some even tout it as the fat loss solution. But that is misleading, and while I do believe interval training has it's place in your fitness program, it's just one piece of the puzzle. A puzzle which, I hope, is beginning to make more sense to you with each successive issue of this newsletter! Together with cardiovascular exercise, the right nutrition and resistance training are the three synergistic elements that will allow to achieve all your fat loss and fitness goals. Good luck!
More Info visit http://www.transformforever.com
