Burn fat not Muscle

The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes…

2010-10-04T12:57:00.000+01:00

by: Jesse Cannone

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.

Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts.

While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)!

I’m sure your schedule is probably the same. The good news though is you don’t have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.

Are you ready? Good, here it is:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

Jumping Jacks –1 minute
Bodyweight squat (one-leg squat for advanced) – 15-20 reps
Push-ups (slower reps for advanced) – as many reps as possible
Kick butts (jog in place and kick your rear with both heels) – 1 minute
Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps
High knees (jog in place lifting knees as high as possible) – 1 minute
Stationary lunge – 15-20 reps
Torso rotations/twists – 20 reps each direction
Side bends/reaches – 20 reps each direction
Mountain climbers – 1 minute (if you can J)
Wall sit – as long as you can hold it
Dips (use chair/bench/stairs) – as many reps as possible

There you have it… sounds easy, right? That couldn’t possibly do anything, right? I personally challenge you… try it… no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.

This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace… I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.

Boost Your Metabolism While Gaining Muscles

2010-09-30T16:12:00.000+01:00

Your body has a rate that metabolizes food into energy to be stored in forms of fats and glucose. The more your body increases its percentage of utilizing energy, the more your muscle gains mass. In order gain firm muscles, your body will have to adapt to the stress cast upon your body and muscles. These instructions are of the moderate type. Following the ways will let you boost your metabolism and at the same time gain the muscle mass that you desire.

1. Do a 10-minute warm up. You can do a brisk walk in order to get blood pumping. This kind of warm up exercise can increase the amount of circulating blood inside your body. Muscles should always be nourished by free-flowing blood in order to maintain a good bodybuilding state. Your muscles will also become more receptive to any kinds of resistance.

2. Be sure that you target larger muscle groups in order to boost the level of your metabolism and provide the needed resistance your body needs to build the muscles. You have to maintain consistency in order for you to capture results in just a couple of months.

3. Start on your hips, buttocks and thighs. Do some lunges to raise the amount of your metabolic rate. You should first hold on to something hard to be able to attain balance. As you build the muscles that you need, you have can now stick to supporting the lower part of your body and holding dumbbells to raise the muscle resistance and metabolism.

4. Stand straight then use the dumbbell which has the heaviest proportion that you can lift comfortably over the head. Grasp it at the level of your shoulder with the palm of your hand facing forward then push it overhead in a straight manner until your arm have reached its full extension before it returns from the position where you started. Do this exercise in 10 repetitions, slowly so that you will not strain your arm after which, switch the dumbbell to the other arm. Do the repetitions at least three times from either hands. You have to be sure that your body and arms can tolerate the repetitions otherwise you are prone to muscle wasting as well as injury.

5. Alternate exercises. For the last one mentioned, you can do the dumbbells and after several repetitions, go down with the push-up. This is very efficient because of the evident use in military training. Push-ups, in general, provides resistance to weight that is needed to build muscles and at the same time increasing the rate of metabolism. If you are having difficulties with push-ups, you can start with simpler ones like knee push-ups.

6. For other upper-body exercises, you can use the dumbbells so that you can target the shoulders, upper muscles of the chest, forearms and muscles of your deltoid. Dumbbells have greater chances of increasing the rate of your metabolism faster that other equipments do.

7. Lastly, consider to alter certain areas in your lifestyle that is in conjunction with the exercise that you are habitually maximizing. If you consume more fats before, then try toning it down to limited amounts. Instead, consume something that has a higher content of protein, calories and nutrients. It is also good that you consume vegetables, whole grain and citrus fruits.

This will give you more advantage for your muscle gaining technique.

3 Great Belly Fat Burners

2010-09-06T14:08:00.002+01:00

The business of burning the fat off the body has become a easier nowadays as we now understand a great deal more about how different foods help your diet that is aimed at burning away that unwanted belly fat. Here we have 3 products that will help you get to your goals naturally and in the earliest possible time.

1) Grapefruit – A great traditional diet food, grapefruit is an important regular part of any diet. The grapefruit helps to reduce cholesterol and dissolve fat. An average fruit has 74 calories and contains 15 grams of pectin, is high in vitamin C and potassium as well as containing no fat or sodium.
The grapefruit contains pectin, which is a special fibre linked to lowering cholesterol and fat, it is rich in natural galacturonic Acid. It also helps to reduce the effect of hardening of the arteries.

2) Spinach – Spinach is one of those vegetables that nearly everyone knows about and they know they should eat it but they do not know why. Well it is really simple, spinach has the ability to lower cholesterol, excite your metabolism and subsequently burn away fat. It also supplies most of the nutrients you need including iron, beta carotene, vitamin C and E.

3) Tofu – This is a health food from Asia that is also called soya bean curd. It has no taste so you can add it to any spicy dish without affecting it. Tofu helps to raise your metabolism quite high and even lowers cholesterol. It contains Iron and calcium and virtually no sodium or saturated fat. The firmer Tofu is good for stir frying and the softer ones are good for mashing, shopping and adding to salads.

The above three are a must to be added to any fat burning diet. They are not hard work to add to your diet and the benefits gained for your health are almost immediately obvious.

How can obesity impact a person health?

2010-08-27T11:34:00.000+01:00

The problem of obesity is so alarming that several millions of USD is being spent on researches on the best way people can avoid it with minimum effort. It is even more alarming when the number of children becoming obsessed is put into consideration.

Currently more than 1 billion adults are overweight - and at least 300 million of them are clinically obese. According to WHO, “childhood obesity is already epidemic in some areas and on the rise in others. An estimated 22 million children under five are estimated to be overweight worldwide. According to the US Surgeon General, in the USA the number of overweight children has doubled and the number of overweight adolescents has trebled since 1980. The prevalence of obese children aged 6-to-11 years has more than doubled since the 1960s. Obesity prevalence in youths aged 12-17 has increased dramatically from 5% to 13% in boys and from 5% to 9% in girls between 1966-70 and 1988-91 in the USA. The problem is global and increasingly extends into the developing world; for example, in Thailand the prevalence of obesity in 5-to-12 year old children rose from12.2% to 15-6% in just two years”.

The reason why this is so undesirable is because, obesity is the root cause of over 40 different illnesses and efforts to prevent it are not misplaced. Obesity can impact our health by increasing the risk of cardiovascular, musculoskeletal and digestive system diseases to name a few. The next few paragraphs look at some of the ways obesity negatively impacts on our health.

Blount's disease- Obesity is a known cause of Blount’s Disease which usually involves the lower extremities deformity mainly due to over bearing of body weight especially in bones that are still undergoing growth. However, this is one of the very minor problems of obesity.

Arthritis- Excessive weight bearing on the knee and ankle joints is a major cause of the wear and tear that occurs in joints. Any treatment of arthritis that fails to emphasis weight loss is usually an exercise in futility.

Pseudotumor cerebri- This is very rare and occurs in both teenagers and adults. It is characterized by increased intracranial pressure leading to severe headaches, vomiting and blurring of vision.

Polycystic ovary syndrome (PCOS) - Obesity predisposes girls to development of cysts on the ovaries and they tend to miss their period. The hormonal changes in these kinds of people may lead to infertility. The cysts cause increase testosterone secretions which in many cases leads to hisuitism (increase hair growth in females- e.g. beards), worsening acne, and male-type baldness.

Diabetes- Obesity is the major cause of Type II or Non-insulin dependent Diabetes Mellitus also known as adult diabetes. It is common in people from 40 years of age. When there is excess body fat, insulin sensitivity of the cells is impaired and less glucose is taken up by the body cells. This causes glucose accumulation in the blood and consequently diabetes. Other problems of obesity are slipped capital femoral epiphyses, asthma, sleep apnea, high blood pressure, high cholesterol, gallstones formation, fatty liver, depression with low self esteem. Staying fit can sure avoid all of these problems and it is surely the way to go.

Fat Burning Foods

2010-04-24T10:11:00.000+01:00

Fat burning foods contain what are called reverse calories. When mixed with fattening foods, fat burning foods make fatty foods less calorific by destroying their fat before it is stored in the body. Eating greater amounts of fat burning foods can make you thin without starving yourself.For example, real fruit is preferable to fruit juice. A fresh orange is fat burning because it requires digestive energy (calories) to digest the pulp and fiber. Fresh orange juice is not fattening but it is not 'fat burning' because no great energy expense is needed to digest it. Many soups, while low-calorie, are not fat burning because little effort is needed to digest them.Fatty meats are not considered fat burning foods because the body is left with excess calories after digestion. Lean meats, however, can be considered fat burning foods. Leaner meats help the body burn its own fat and do not contribute left-over calories to any significant degree. In addition to their bodybuilding functions, lean meats stimulate the production of glucagon, a fat-dissolving hormone. Glucagon causes a release of fat from
inner fat stores so that the fat can be burned. This happens in the presence of fat burning foods.

Here is a list of fat-burning foods:

Fruits
* apples
* kumquats
* apricots
* lemons
* raspberries/blackberries/loganberries
* blueberries
* strawberries
* limes
* tangerines
* cantaloupe
* mangoes
* watermelon
* cherries
* muskmelons
* cranberries
* nectarines
* currants
* oranges
* damson plum
* papaya
* fruit salad (fresh or canned)
* peaches
* grapefruit
* pears
* grapes
* pineapple
* honeydew
* pomegranates
* prunes

Vegetables
* artichokes
* corn on the cob
* parsnips
* asparagus (boiled)
* green beans
* cucumbers
* peas
* string beans
* dandelion
* peppers (green, red)
* greens/mustard greens
* beets/beet greens
* dill pickles/pickles
* eggplant
* broccoli
* endive
* Brussel sprouts
* garlic
* pumpkin
* cabbage
* kale
* radishes
* Chinese kohlrabi
* red cabbage/cabbage
* carrots
* leeks
* rhubarb
* cauliflower
* lettuce
* rutabagas
* celeriac
* mushrooms
* sauerkraut
* celery
* okra
* scallions
* chicory
* onions
* sorrel
* chives
* parsley
* spinach leaves
* squash
* turnips
* tomato (fresh, canned)
* watercress

Fish
* sea bass
* crabs
* oysters (cocktail, raw, 1/2 shell)
* buffalo flounder
* clams
* frog legs
* shrimp (cooked)
* lobster
* terrapin
* cod steaks
* mussels

Fat burning foods best eaten raw
* apples
* cucumbers
* pears
* apricots
* dandelion
* peppers (red or green)
* berries
* endive
* pineapple
* cabbage
* white grapes
* plums
* carrots
* leeks
* prunes
* celery
* lettuce
* radishes
* melons
* sauerkraut
* cherries
* onions
* tomatoes
* chives
* parsley
* watercress
* citrus fruits
* peaches

Fat burning foods best eaten cooked
* asparagus
* chicory
* salsify
* beans (string or wax)
* collards
* sorrel
* beet greens
* eggplant
* spinach
* broccoli
* kale
* squash
* turnips
* carrot tops
* mushrooms
* cauliflower
* oyster plant
* celeriac
* parsnips
* chard
* pumpkin
* chervil
* rhubarb

How to Burn Body Fat the 4 Step Way

2010-04-22T12:12:00.000+01:00

It is quite possible to learn how to better your health in only 4 steps. Each step is a way of improving healthy living that actually works. Each step also is the basic outline of how to burn body fat and get a healthier body

1. Nutrition. Good nutrition is very important for your body. A very important statement you must remember is "YOU ARE WHAT YOU EAT!!". You must improve and maintain your eating habits. The eating of good foods, like nuts, berries, olive oil, greens and chicken must be increased. Where as the consumption of bad foods such as fried food, hydrogenated oils and saturated fats must be reduced.

2. Nutritional Supplements. Nowadays a lot of your food intake does not give you the full nutritional input that your body requires on a daily bases. It can therefore be seen that nutritional supplements are necessary and also beneficial. If you are not sure what you need to be taking then first take a multivitamin and then seek advice from a medical practitioner.

3. Exercise. Most people don't do enough or any body helping exercise but just starting this off slowly will benefit your body.. There are to many benefits to the body by taking exercise to list here. But to give you an idea the use of exercise will increase your libido as well as increase the strength of your bones. You should look to exercise 3 to 5 times a week with a suitable mixture/combination of cardio exercise and strength training. Do not over do it and never do more than 1 hour per session/per day.

4. Sleep and stress management. Getting a good nights sleep along with managing stress is a great way to better health. If you suffer from stress find a way a way of managing it before it badly effects you and your body. Try and prioritize your daily tasks and take some controlling deep breathes if you feel everything getting on top of you. With the maintaining of a good nights sleep you should be aiming to get 7 to 9 hours every night. To help you achieve this target do some exercise during the day and try to avoid late nights.

Now these are the basic 4 tips to help you improve your health, call them the foundations of a healthy life if you like. It is your responsibility to carry out the solutions and therefore improve health, body and mind. Nothing will change without effort, but it can be guaranteed that if you put in the effort you will benefit from it.

Therefore to burn fat you need

1. Change diet

2. Exercise

3. Take supplements

4. Drink water

5. Sleep and distress

Take a look at Burn Body Fat for help in the right direction.

Benefits of weight training to burn fat.

2010-04-02T13:11:00.000+01:00

Why is it people think that fad diets work better than anything else. well maybe its because they either do not like physical training or they believe if its new it must work. Well controlled food intake with short sharp training does work, has worked for years and is nothing to be scared of.

Its strange that whilst the number of men with gym memberships has increased by 16% since 2003, the number who hit the weights has dropped by 15%. This drop is worrying because if you go and lift weights of any sort 3 times a week you can achieve the following:-

1) Cut the risk of diabetes in just four months. According to a study at Tufts University, Massachusetts weight training reduces blood-glucose levels and improve insulin sensitivity.

2) Treat Depression. Harvard University researchers have compared the benefits of weight training and cardio exercise over a 10 week period and discovered that weight lifters experienced the greater mood boost.

3) Spike your testosterone. Researchers in Finland have discovered that the hormone testosterone plays a key role in your overall mortality risk and of course your sex drive.

4) Prevent a stroke.n By lifting weights you can reduce your blood pressure. According to the University of Michigan the lifting of weights actually reduces your risk of a stroke by 4%.

Now that the benefits have been brought to your attention you need to put together a training plan to help burn that fat. The best training is short interval, intensity training with repetitions. Going for a 10Km on a treadmill will not work too well but 30 seconds on, 30 seconds off with weights will get your body in the zone and the fat will begin to burn and the weight will drop off.

Now to get the total benefit of the exercise workout you need to support it with what you eat. You need to eat protein, good carbs, and use supplements and vitamins to repair your muscles whilst you go through and recover from the physical method of burning fat. In the end do not be scared of the thought of fitness training, embrace the whole concept of burning fat to lose weight and you will enjoy all of the benefits for years to come.

To burn fat you need to:-
1. Change diet
2. Exercise
3. Take supplements
4. Drink water
5. Sleep and distress
Take a look at How to Burn Body Fat for help in the right direction.

5 Tips to Burn More Fat

2010-03-17T12:46:00.000Z

The obvious question is do you want to burn more fat? Well I guess everyone does, well accept the likes of Kate Moss or Twiggy! The following 5 tips should help you achieve this aim.

1) Ditch STARCH. Those starches such as rice, potatoes, some veg, oats etc are thought of as healthy foods! While they are healthy in some ways they will increase your body fat if you overdo them. To really get your fat burning off to a good start it is a good idea just to cut them out completely for a couple of months then introduce them back in gradually until you feel happy with the balance.

2) Stay hungry. By that i mean that it is a good idea to eat a little and often. So a small meal every 2 to 3 hours. When you eat you will not feel over full and uncomfortable. Then as you approach the 3 hours again you will begin to feel hungry. You are then starving your body but in a controlled way that will make it only burn fat not muscle, this makes your body keep itself satisfied.

3) Get Raw At Night. The fat burning really gets going if you eat Raw vegetables with your last meal of the day and as a snack. The fat loss that happens due to doing this is really worthwhile.

4) Dry up the Sodas. If you like soda or diet soda you must cut them out. Why diet soda? I hear asked. Well the body cannot be fooled by aspartame and chemicals and they are also generally bad for you.

5) Don't overdo Cardio. Hour upon Hour of cardio exercise is not the answer to a fully successful fat burn regime. The best is light cardio like walking or riding a bike and to be done at a brisk pace. Also mix this with some good resistance cardio will get the body fat burning.

These must all be used in conjunction with a well organized and managed fat burning program.

Avoid Carbs? Avoid Fats? Which is it?

2010-03-12T10:41:00.000Z

Some dietary advice suggests that we should reduce carbohydrates in our diets and increase proteins and fats. Other advice suggests that we need to reduce fats and increase complex carbohydrates. Both sides have scientific merit. So what’s a body to do?
Let’s look at the science of metabolism for each scenario.

The Case for Carbs

First, we need to differentiate between simple carbohydrates and complex carbohydrates.
All carbohydrates are made up of units of sugar (”saccharride”). Carbohydrates containing only one unit of sugar (called “monosaccharides”) or two sugar units of sugar (called “disaccharides”) are known as simple sugars or simple

The potato is not the culprit. It's the toppings that give it a bad rap!

carbohydrates.
Simple sugars are typically sweet-tasting (glucose derives from the Greek word for “sweet”) and are rapidly metabolized by the body and converted into energy. In fact, simple sugars need almost no digesting – they can enter the bloodstream immediately.
The most common examples of monosaccharide simple sugars are glucose (also called dextrose) and fructose. Glucose is the primary form of sugar stored in the human body for energy. Some glucose is stored in our blood, while a liquid energy “reserve” (the “fight-or-flight” fuel) is stored as glycogen in the muscles and liver. Fructose is the main sugar found in most fruits. Glucose and fructose have a similar chemical formula, however, the body has to first convert fructose into glucose as cells only run on glucose.
Simple carbs or simple sugars (except fructose) are typically high on the glycemic index, so they tend to cause a rapid rise in blood sugar. Ideal for energy, but not so good for appetite and blood glucose control.
Complex carbohydrates are composed of three or more units of sugar. Their complicated structure is why they are called “complex” carbohydrates. The chemical name for the largest type of complex carbohydrate is “polysaccharide”, meaning “many sugars.”
Because the molecular structure of complex carbohydrates is more complicated, the body cannot metabolize them (convert them) into energy as quickly as simple carbs (except fructose). This means complex carbs raise blood glucose levels more slowly. The most common form of polysaccharide complex carb is starch, which is found in plants. Common plant-based starchy foods include many vegetables, rice, fruits, beans and whole grains.
Some polysaccharides, or complex carbohydrates, have an even more complicated molecular structure. These polysaccharides are known as dietary fiber, or non-starch polysaccharides (NSP). These types of complex carbs include cellulose, hemicellulose, pectin, gum and mucilage. Generally, dietary fiber is classified as either insoluble or soluble. Most plant foods contain both sorts of fiber, although proportions vary. Insoluble fiber is mainly cellulose. Soluble fiber comes in various types, including pectin, arabinose and beta-glucans.
Foods from plants are nature’s only supply of complex carbohydrates.
There are studies that demonstrate that there is a synergistic interaction between thyroid hormone and carbohydrates. This affects liver function. Carbohydrates are necessary for so many reasons, but one of them is in readjusting hormones, which boost your metabolism. One of these hormones is thyroid hormone. Your thyroid gland manufactures a hormone called T4, so named due to the four iodine atoms attached. This hormone can be converted into an active form called T3, which boosts metabolism, or an inactive form called reverse T3. When your diet is rich in complex carbohydrates, more of the T4 gets converted to T3. When your diet is low in carbs, more of the T4 is converted in to reverse T3. The same thing happens during periods of starvation or low-calorie dieting. This is presumably the body’s way of guarding it’s fat reserves. When not much food is coming in, the body conserves fat and down-regulates production of T3, the fat-burning hormone. Remember, fat burns in the presence of oxygen which requires some breakdown of carbohydrates.
Also, as complex carbohydrates gradually release their sugars into the body, more of another hormone, norepinephrine (a relative of adrenaline) is produced. This encourages faster metabolism. In addition, fruits and vegetables are rich in potassium, which has been shown to boost metabolism.
Some argue that another important role of carbohydrates in the diet is that they are part of the cuing mechanism that tells you when you have had enough to eat. Fiber may be a large part of this.

The Case for Fats and Proteins

Protein is essential for our bodies to function. Our body nerves, tissues, bones all are made up of proteins. Proteins are necessary for them to grow and repair. It also used to produce some hormones and enzymes in our body. Proteins are made up of amino acids.
Fat provides needed energy. Fat is needed to prevent essential fatty acid deficiency and so your body can absorb the

Vegetable fats (like in the avocado) can be good for you!

fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins.
Fat provides flavor and texture to help prevent food from being bland and dry and helps food to stay in the stomach longer, giving a greater sense of satisfaction and preventing hunger soon after meals. Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings). Diets too low in fat (less than 20 – 25%) may trigger cravings.
The theory behind low-carb (increased protein and fat) diets is that carbohydrates raise blood sugar levels, which then kicks in insulin. Insulin drives blood sugar into the cells and prevents fat breakdown in the body. This means you won’t burn excess fat and lose weight. Complex carbohydrates can help alleviate some of this.
Proponents of low-carb diets take this one step further. They say that if carbohydrates raise blood sugar and insulin levels and cause weight gain, a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. And because you’re not eating the carbs, your body breaks down fat to provide needed energy. Some people do lose weight on low-carb diets, but the weight loss probably isn’t related to blood sugar and insulin levels.
Some reasons for weight loss on a low carb diet include:
Loss of water weight. When you initially decrease your carbohydrate intake, your body burns glycogen. Glycogen contains large amounts of water, so burning glycogen leads to the release of water and increased urination, causing weight loss.
Increased feeling of fullness. Low-carb diets are higher in fat and protein. Fat and protein take longer to digest, which makes you feel fuller longer. This is another reason for the carbs you DO eat to be complex. They take longer to digest and therefore release glucose more slowly.
Reduced calories. Most low-carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat. Carbohydrates — including bread, pasta, rice, cereals, milk, most fruit and vegetables as well as any sweets — usually provide over half of people’s daily calories. On a low-carb diet, however, carbohydrates are limited or avoided, thus leading to a significant reduction in calorie intake.
Theoretically, in order to maintain weight loss if you do lose weight, you need to continue the program. But a low-carb diet doesn’t appear to be easier to maintain than any other diet. Studies comparing low-carb diets and low-fat diets found that after a year, people dropped out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term.
The effects of a high protein diet on bone loss and kidney function is definitely a concern. A thorough nutritional analysis can easily demonstrate an increasingly abnormal high phosphorus/low calcium ratio taking place even in healthy patients following a prolonged high protein diet. This can become a contributing factor for bone loss, arthritis, or even hemorrhagic stroke.
While less of a concern for people with normal, healthy kidneys, most overweight people are at an increased risk for Type II Diabetes and therefore may suffer from reduced kidney function.
All of that said, I believe most older adults do not get enough protein in their diet. According to the Institute’s of Health, the Dietary Reference Intake (DRI) for protein for normal adults is between 10-35% of daily Calories. As a woman trying to maintain a 1500 Calorie diet, I would still need 75g of protein a day to hit 20% of my caloric intake. That’s not easy to do without protein supplements. Even if I managed to eat 4 ounces of lean meat, fish or poultry, a large egg, 2 tablespoons of peanut butter, 1.5 cups of veggies, half a cup of cooked beans and half a cup of low-fat cottage cheese, I would only hit 70g of protein (19% of Calories). If I throw in a slice or two of whole grain bread, I could bump that up to hit my mark. It takes effort.

What are we to do?

What have we learned from all of this? What I have been telling you all along; eat a well- balanced diet that is not too

Get most protein from plant sources such as beans and rice.

high or too low in any of the three essential fuels. A well-balanced diet might consist of about 20% calories from fat, 20% from protein and 60% from carbohydrates. You can deviate from these percentages by 5-10% and still be well-balanced. The trick is to eat the right kind of fats, proteins and carbohydrates.
Try to avoid processed foods as much as possible. Eat whole, fresh foods. Get your protein from lean animal sources or from plant sources. Eat mostly complex carbohydrates. And get most of your fat from unsaturated sources.
What if I don’t have time to cook and eat healthy?
There are a lot more choices in the frozen foods section that are healthy. Read the labels carefully. Practice makes perfect. The more you cook, the faster you can put a meal together. But also, think about sharing cooking and shopping with a friend or family member. Or plan ahead and cook for the week on Sunday.
But most of all, share meals with family and friends whenever you can. When you are indulging in social connection, you won’t have to fill the void with so much in your belly!
Here’s to your health!

by Karen Nelson on Mar.10, 2010

Rapid Weight Loss Techniques

2010-03-10T17:05:00.000Z

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Top 6 Sources of Omega‐3 Fats

2010-03-09T13:00:00.000Z

1. Fish Oil/Fatty Fish – This is probably the most popular source of the long chain
omega-3s (EPA & DHA). Those of you that dislike fish will be happy to know that
research has not found any difference in the effects of a fish oil supplement vs. eating
fatty fish. A study published in the American Journal of Clinical Nutrition showed that
whether subjects took fish oil capsules or ate fatty fish the results were the same. This 16
week study lead by researcher Dr. William Harris found that omega-3 fatty acid levels in
the blood rose equally in both the fish and fish oil groups. This study reaffirms the notion
that fish oil capsules as good of a way of getting your daily omega-3s as eating fatty fish.
Another study from the American Journal of Clincal Nutrition has shown that fish oil
supplementation, when combined with exercise can aid in fat loss as well.
If you want to get it from actual fish then salmon, mackerel, and tuna (salmon has the
most) are good choices or you can use a fish oil supplement.

2. Algae – That’s right algae. While it is called fish oil – fish don’t make the fatty acids
EPA/DHA. Instead they get it from algae and concentrate it in their bodies for us to
enjoy. For vegetarians and vegans getting EPA/DHA can be difficult since they don’t eat
fish. But there are algae based DHA supplements available. If you are a vegetarian or
vegan then I HIGHLY recommend that you pick one of these supplements up and take it
on a daily basis.

3. Eggs – While they may not seem like a likely candidate for containing omega-3s,
eggs are an easy and convenient source of omega-3 fats. I’m sure you’ve seen them in the
grocery store. Omega-3 Eggs are a little more expensive than regular eggs but definitely
worth it. Omega-3 Eggs come in two different kinds – DHA eggs and ALA eggs. Both
are good and the difference is just the fatty acid in the eggs.

4. Krill Oil - Krill oil may be new to you but look out as I think it will be making the
news more as research on it continues to build. Krill oil is similar to regular fish oil in
that it contains EPA/DHA but it is also slightly different as the molecular arrangement of
the fats is tweaked to contain Astaxanthin (an antioxidant). This is pretty cool (in a
science nerdy way). The addition of this antioxidant to the EPA/DHA party has caused
some to claim Krill Oil’s utter superiority to fish oil due it its 48x greater ORAC rating (a
measure of antioxidant power). I’m not TOO excited about that as I don’t take my fish oil
for antioxidants – that’s why I drink green tea and eat blueberries.
However, it seems as if the differing molecular structure of krill oil (compared to regular
fish oil) may provide a benefit that fish oil cannot (for example krill oil has been shown
to lower LDL-C, the bad cholesterol, while fish oil does not).
The glaring problem that I see with krill oil supplements is that there just isn’t enough
EPA/DHA in them. I do look forward to more research on Krill oil and as always - I’ll
keep you posted.

5. Walnuts - These may seem like an unlikely candidate for omega-3s but they have 2.6
grams of omega-3s per ounce! The omega-3 fats found in are the short ones (ALA) but as
mentioned before they are full of health benefits.

6. Flax - Second to fish oil, flax/flaxseeds are probably the most well known source of
omega-3 fatty acid. Like walnuts, flax contains the short chain omega-3 ALA. You can
get your omega-3s via flax in two main ways - from the oil or from the seeds. Both are
beneficial. Flaxseed oil contains more omega-3s on a per gram basis but if you use the
flaxmeal (ground up flaxseed) then you will also get the benefit of added fiber.
Flaxseed oil does not have a pleasant taste so a great option is garlic-chili infused
flaxseed oil. It is awesome on salads. You also do not want to heat or cook with
flaxseed oil because it is very prone to oxidation.

Are You Caught Up In A Cycle Of Fat Loss & Fitness Confusion?

2010-02-20T11:41:00.000Z

By Rob Poulos, Fat Loss & Fitness Expert & Creator of 'Fat Burning Furnace'

As a member of a popular fitness center for a few years, I noticed countless others frustrated with their fat burning exercise routines and eating practices, working so hard and long but with virtually no improvement to show for it.

Several of my own friends and relatives would mention this new program or product they had just shelled out cash for that was the answer to their fat loss or fitness goals. They were so excited about it and couldn’t wait to get started.

Then, a few weeks later, the same happy-go-lucky people that were once jumping with joy about their new plan to burn fat and get a new body became downright discouraged. It was hard to watch.

I’d ask them how their fat burning plan was working and they’d tell me that it seemed pretty good at first, but they didn’t get the results they were expecting or they felt were promised. They quickly became tired of following the daily workouts and found following the strict eating guidelines almost maddening at times. So they hopped onto the next plan.

Even worse, they became so frustrated with following these so-called exercise gurus’ programs, that they fell even deeper into unhealthy eating habits once they stopped the program. Binging became their only form of satisfaction. Forget about maximum fat burning, and talk about moving in the wrong direction.

What’s worse is that all of these people were following the typically recommended exercise and fad diets that were all the rage. They were doing what everyone else was doing to burn fat fast.

After speaking with many of these friends and inquiring about their exercise routines, I noticed one common theme that kept popping up in our discussions…they were focused on the short term…their approach was wrong. They weren't thinking of lifelong health and fitness, but instead they were thinking about burning fat and getting in shape for “swimsuit season”.

More specifically, they were also performing their exercise in a less than optimal manner. And then I noticed this with many others at the fitness center I worked out in. They just seemed to lack the fire or intensity in their fat burning workouts which I knew could turn their programs from nothing to something literally overnight.

But you know, you can hardly blame them, and you certainly shouldn’t blame yourself if you’ve fallen into the cycle of fad exercise and diet programs. We all want to achieve what we know in our hearts we’re capable of so badly, and that’s why we’re such easy prey to this “get fit quick” mentality.

Most people are approaching health and fitness in the exact opposite way that they should be, and they're not going to burn fat because of it. If you continually think of using exercise and nutrition as ways to lose a couple of pounds, or get in shape for summer, you're going to be disappointed with your results.

If you think of exercise, nutrition, and rest as separate things, you're going to be disappointed with your fat burning and fitness results. If you think you need to spend hours a week in the gym or adhere to some strange unnatural eating strategy, you're going to be disappointed with your results.

What all of these approaches will do, is put you into the fat burning and fitness cycle of confusion that so many are stuck in these days. If instead, you choose to forget what you thought you knew, and start off with the right approach, the approach that focuses on making changes in your lifestyle long term, you'll instantly improve your results by 1000%.

When your approach includes combining proper exercise that takes very little of your time, nutrition the way nature intended you to eat that is simple to understand and follow, and the rest and recovery that is vital to lifelong vitality and energy, you'll experience an awakening of both body and mind. Plus you'll burn more fat, too.

If you choose the path most often taken by those looking to improve upon them selves, you'll most likely end up like most of them. Confused, frustrated, unhappy, burnt out, injured, sick, or worse. Did I mention very uhappy with their fat burning progress as well?

Instead, you can choose to embrace a lifestyle that includes brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest. But know that when you do so, you'll be joining the select few who understand that one of the true secrets to life long fat burning and fitness is not found on a fad diet or in a bottle on the shelf of your local health store.

Does Burn fat not muscle work?

2010-02-18T11:02:00.000Z

A good question that I was asked a couple of days ago. Now my obvious answer to that is yes, there are thousands of different people out there trying it, doing it and succeeding at it. But they do all have one thing in common - that is determination!!

Without the will to succeed you will always start something and after a very short time you will be side tracked and pushed over to do something else, then you say it did not work, but that will be of course due to your short comings.

Burn fat not muscle is a great way of changing the fat to muscle ratio of your body. Yes this does involve exercise but not endless running or jogging and not hour after hour of treadmill work in the gym. It does involve impact type workouts with a calculated base of repetitions. The other great benefit is that you can eat 6 times a day. Yes 6 times every day. A small breakfast then a snack then lunch, then snack, then dinner then snack. That last snack is around 10pm and I know we are told by the great diet industry that you must not eat late or after 6pm but you need to keep that metabolism working while you sleep.

In conclusion, although you need to do some planning, ie 6 meals and an exercise program, you do not have to do much else. The exercise needs to be done evry 2 or 3 days and you must watch the good fat burning foods that are consumed. Other than that its a breeze so CLICK HERE and get yourself started! Do it KNOW!!

Some useful Articles listed velow

2010-02-03T15:06:00.000Z

15 Great Fat Burning Foods

To Burn Fat, Not Muscle

7 Easy Ways to Increase Metabolism and Lose Weight

Temporary Or Permanent Weight Loss - Which Would You Prefer?

10 Ways to Burn Calories Doing Your Chores and Having Fun

Why Do You Starve to Get Slim?

Try the Latest Answer to Child Obesity - Nintendo Wii

Toning and Shaping of the Body!

2010-02-02T11:49:00.000Z

Tone and body shape (including strength training is known) that is becoming increasingly popular among men in all age groups and genders. Body-building of women has also been a wide acceptance in the world. Bodybuilding in terms of definition and muscle building helps women lose excess weight, you look smart and handsome, except you stay fit and healthy.

Women's bodybuilding program focuses on muscle tone and chiseled body of a linear body. The practical methods of learning, Natural Bodybuilding and sound helps the body to help you look healthier. With the help of the United Nations and natural methods are not finished yet have unhealthy.

Natural Bodybuilding for women stretching, muscle building, swimming, hiking, running, cycling, treadmill, aerobics and cardiovascular disease include. Thinning also increases confidence and helps them stay motivated.

Women tend to have more fat than men.

While building muscle will help you gain a little weight, but those muscles can help to burn fat. The best way to burn more fat in isolation exercise is to the objectives of the thighs, hips, arms, chest, abdomen and back, practice. It is always advisable to consult a doctor or fitness expert trainer to gather views on the recommended ideal exercise for the body structure, too. The transition into the fitness equipment at an early stage, it will be useful. It's always good to natural methods of body construction for a while, practice, and turn your fitness equipment.

We must never forget the natural methods of practice, even after switching to the fitness equipment.

Do not contribute, the practical methods for building the body's natural defenses to a body fit and healthy and safe until a woman has a healthy diet combined with regular exercise.

Here are some basic tips for food are to stay healthy and fit, while the practical methods of natural bodybuilding and fitness devices.

It is always better to have grilled and baked and not fried.

Avoid salt for flavor and instead of herbs.

The low-fat milk or skim milk is better, whole milk.

The fruits should be preferred to sweet desserts.

Whole grains such as wheat or whole grain bread should be rather than refined grains (such as Maida).

Please take a sufficient quantity of water at regular intervals and to avoid a certain amount of protein drinks and alcoholic beverages.

To keep fit and healthy with a high degree of motivation, all day, eat at least three meals per day with a certain amount of healthy snacks, which will be energy and also help keep your metabolism running. When eating the variety of food and snacks for sure that different combinations of cereals, fruits, vegetables, meat, dairy and healthy fats. We all know that our bones need calcium to stay strong and dairy products and alternatives such as low fat milk contains protein and vitamin D and calcium. It is advisable to have water at regular intervals throughout the day, even if you are not thirsty and waiting for thirsty and without water, the body is already partially dehydrated. At least 7-8 glasses of water should be worn.

Even if a woman's body-building regime choice with the support of a good diet plan after consultation with a fitness trainer or physician, we recommend you set a target of a plan period. A regular review of the development instead, over time is also very important. Last but not least, remember that the next regularly and maintain exercise and nutrition regimen is chosen, the main body of the successful health and fitness.

6 things you must do to help lose weight!

2010-01-26T15:55:00.000Z

1. Portion control! There is no reason to pile food on your plate! Just take a reasonable amount, and you should be good! Overeating has always been a huge problem!

2. Eat slowly. We know when you are really hungry that can be hard, but if you take time and chew everything slowly, you are less likely to overeat. How crazy is that? Just slow down, and enjoy the food.

3. If you don't like the food, don't eat it. We know that sounds silly, but we tend to just eat whatever is in front of us, whenever it is there. But if you only eat what you really like, that will also cut down on your food intake.

4. Don't park close to the store. We know everyone wants the "prime" parking places, but it won't kill you to walk the extra few hundred feet from the car to the store.

5. Switch it up! Don't eat the same thing every week. Variety is the spice of life, and trying new things is good for your digestion as well!

6. Eat as much fresh food as possible. We know its tough sometimes, but be sure you aren't always eating packaged food. They tend to have much higher amounts of sodium and other bad things for you.

Old fashioned cardio exercise is not the answer!

2010-01-23T15:46:00.000Z

The so called experts want you to believe that old fashioned cardio exercise is the way to a firm lean body, that has been proven wrong.

If you go into a gym and see someone exercising for hours then go back a month later they will still be doing the same but there will not be much of a change.

Why? I hear you ask as that is the way isnt it?

Well no its not, the best exercise to burn fat is resistance training. Why do you thing that footballers, athletes, cyclist etc go into the gym to lift weights and perform resistance exercises? Its not so the become weight lifters its so that the get leaner.

Cardio does help but do your resistance work for say 10 to 20 mins then go for a brisk walk and then you get the best of all worlds.

Flip the Food Pyramid Upside Down

2010-01-22T17:44:00.000Z

The famous food pyramid is an complete joke!

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn't you know it... the grain industry increased their "contributions" (read: bribes) to certain politicians to get placement atop the pyramid... or in this case at the very bottom. The "foundation" if you will.

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?
Are they NUTS??

Yes... they are nuts. (Which, by the way, are no where near the foundation... nuts, that is.)

You'd be better off flipping it upside-down.

That would look like this:

40% of your cals from healthy fats

30% of your cals from protein

30% of your cals from carbs

Roughly, that is.

Sounds... rebellious, right? Well it is.

Fat Loss Exercise

2010-01-15T18:14:00.000Z

A number of us are living our lives like penned animals. Made to move, too frequently we place ourselves within a cage. People possess bodies intended for racing across the savannas, however we are living a way of life designed intended for migrating from our bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room sofa as well as back to the bed.

This was definitely not always this way. Certainly not long in the past in the United States, a person that labored about a farm managed the equivalent of 15 miles of exercising each and every day; and his spouse did the equivalent of 7 miles of exercising.

Nowadays, our everyday commitments with work as well as home keep us tied to our office chairs, and when we desire exercise, we have to look for it.

In truth, health professionals persist that obesity issue may be most likely triggered at least as much through shortage of physical activity as through consuming too much. Therefore, this can be essential that people ought to exercise all over the place.

Nevertheless, that will not imply that a lap or 2 around your old high school track can balance a everyday dose of donuts. Exercise alone may be never very efficient, professionals state. They contend that when you simply exercise and do not alter your eating habits, you might be able to stop weight increase or actually get rid of a few pounds for a while.

However, this is usually not something which you can be likely to maintain unless of course exercise is part of the overall plan. The much more frequently you exercise, the simpler this can be to sustain your weight. The following can be the actions to carry out each and every day to make certain that you obtain the exercise you require.

1. Obtain high quality Sleep..

Make certain that you obtain sufficient sleep. Great sleeping habits can be conducive toward exercise, professionals point out. When you really feel worn out throughout your day, you can be less likely to get a great deal of physical activity throughout the day.

In addition, now there has been proof that individuals that are worn out have a tendency to consume more, utilizing food as the substance to get the relaxation that they require.

2. Walking the walk.

This is in all probability the simplest exercise program of all. In reality, this might be all you ever need to do, according to several professional guidelines from several health professionals.

Progressively build up toward at the very least 30 minutes of brisk walking five times a week. Brisk walks by themselves possess health and psychological advantages which can be suitably worth the while.

3. Walk the treadmills.

If the weather conditions might be bad, you may not really feel like heading outside. However if you possess a treadmill within the television room, you may catch up with your preferred shows whilst you can be performing your daily beneficial turn with regard to your weight-maintenance plan.

The majorityof us watch tv anyhow, and indoor exercise gear allows anybody to turn some sort of inactive activity into the healthy walk.

4. Use that moment.

Reasons besides, shortage of time can be definitely become a restricting aspect within many routines. Which can be the reason why health professionals advise a basic guidance for integrating exercise within your schedule.

Obtain as much exercise as you can which feels good without having to let this interfere with your work and/or family life. In case you require to, remind yourself that you can be precluding numerous health issues when you stop weight gain; and therefore keeping your health can be a gift to your family as well as yourself.

Burn fat not muscle

2010-01-10T13:51:00.001Z

So you are fat, don’t burn muscle? You need to withdraw every previous idea about diets and get some other techniques you're not used to. In fact, burn fat, not muscle change how you eat. They also have a new mission start regime. Here you will find advice on what you need to eat and drink as well as some of the best forms of exercise.

To get started, you need to not eat too much fat, not burn muscle. To burn fat you need to replace things like bread, pasta and rice with vegetables and fruit. Do not think that is a variant of the Atkins diet, carbohydrates are given to the dieter. There are carbohydrates in fruits and vegetables, and burn very quickly, which means that the body used for energy production and are not stored as fat. This means that if the exercise burns fat, not muscle.

The next part of this plan is to drink plenty of water each day. As most people mention, you should drink at least 8 glasses of water per day. Ideally, it should be filtered or boiled water and drink 8 pints, you will then not have the need for coffee and tea. One of the advantages that you see is that the concentration increased, and for the ladies the skin is better and your energy level will increase. The best side effect is that if you exercise burns fat, not muscle faster.

Now you've got is your food prepared to the required time to reflect on the kind of training that is necessary for burning fat, not muscle. Do resistance exercises, which follow from the first very light cardiovascular training. Thought for this form of exercise is that your body does not burn fat during the first 20 minutes after each exercise. Now you simply select a routine and stick to it. Do not be too aggressive with yourself, as constant effort and you will reach your goal. There are several ways to keep, burn fat, muscle, but certainly not be bored on the treadmills, bicycles, pedestrians or cyclists. Do not mix, as such, see what they achieve in 20 minutes on foot, etc.

If you have a healthy diet and exercise plan to follow well-organized, you will see positive results very quickly and painlessly. This will increase your metabolism and help burn the fat during sleep and the day, unless they unless you do not exercise.

4 Great Diet Tips

2010-01-08T15:06:00.000Z

Here are 4 diet tips we all need reminded of from time to time.

Diet Tip 1: Never eat standing up.

Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.

Diet Tip 2: Fluids

Drinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit.

Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right.

When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly, cleans out your system and hydrates you. Many people are a little dehydrated part of the time.

Diet Tip 3: Skip High Fat Foods and Snacks

Skip the fatty snacks fried in hydrogenated oil like potato chips and french fries. These kind of snacks contribute fat and calories and not much else. Foods like this are a no no on a diet.

Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit. You want to upgrade your diet in general.

Diet Tip 4: Yes, You Need Exercise

Can't afford a gym membership? Make an agreement with friends or family to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. You will draw closer to your friends and family, while burning off excess weight. Pretty soon every one will notice your weight loss.

Lose Weight By Sleeping?

2010-01-08T13:30:00.000Z

I am about to show you something that is difficult for some to believe even when it is backed up by medical science. Yes! You can lose weight while you sleep. Disbelieve at your own peril.

Scientists and doctors have long known that many hormones are affected by sleep. Some of these hormones, such as leptin and ghrelin can affect our appetite. Take a case in point. Have you ever experienced a sleepless night and then the next day, no matter what you ate you won't feel full and satisfied? Well, it is because of these hormones.

Ghrelin, stimulates your appetite and makes you hungry whereas Leptin, sends a signal to the brain to tell you that you are full during a meal. So one makes you hungry while the other makes you feel full.

So how do these 2 hormones correlate then? Well, lack of sleep will reduce leptin levels, which means that you will still feel hungry after a normal meal which will usually satisfy you. Having not enough sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you will eat more than you normally do and that spelled trouble if you want to lose fat. That means you will gain weight if you do not have enough sleep. Getting the drift now?

It is a known fact that those who sleep less are often overweight compared to those who enjoy blissful shut eyes.

In several scientific studies and researches showed invariable results test human participants whose sleep are controlled. Their leptin levels went down and ghrelin levels went up. Their appetite therefore increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%. Can you beat that?

So the findings definitely suggest that if you are on a diet and a workout program with the aim of slimming down or losing weight, you must have enough sleep. Eight to nine hours a day is the normal recommendation.

Sleep not only recharges you, it helps you to lose weight, build muscles, repair tissues and boost immunity. So if this article bores you ....well....go ahead and sleep.

How to Burn off Body Fat!

2010-01-06T17:45:00.000Z

I have just put up a website to show some of the better websites and services on the internet to learn how to burn weight.

There are 4 programs and they each do the job but in slightly different way.

All you have to do is visit Burn fat not muscle and view all about them. There will be continuous reviews and updates plus links to articles etc.

Burn off excess food deposits using a secret food type!

2010-01-04T11:14:00.000Z

Now everybody wants to lose weight. Why/ well its the beginning of the new year and one of the most famous new year resolutions is to lose excess weight or even just remove what was put on over Christmas.

The diet industry loves this time of year, making extra millions off of unsuspecting, desperate to lose weight members of the public. They come up with new ideas, new plans, new DVD's etc.etc.

What they do not tell you (well 99% of them that is) that losing weight and keeping it off. One of the main ingredients in a Fat Loss Burning Program is PROTEIN!!

That’s right good old fashioned Protein. The reason that Protein is so good is that to digest it requires the using up of more calories than is recovered from the food itself. So it is obvious that by adding a high protein element you make your body suffer from a calorie deficiency that means it has to burn fat more rapidly.

Your 2010 Commandments to get a better over all body!

2010-01-03T12:22:00.001Z

Some people rarely get sick and are always buzzing with energy, they don't gain weight or lose their memory. So what is the secret? Following a 55,000 people survey a nutritionost has come up with 10 simple rules you need to follow to get a super healthy life. Some of them are common sense.

Perfect your digestion

Balance your blood sugar
Sharpen your mind
Eat essential fats
Increase the anti-ageing antioxidants
Water is your most vital nutrient
The chi factor
Keep Fit, strong and supple
Get your past out of your present
Find your purpose