When you go on a diet the only thing you achieve is to slow down your metabolic rate.

Let’s say after you’ve starved yourself for 2 – 3 weeks or even 2 – 3 months and you’ve reached your goal. What do you do?

Do you go back to your old lifestyle? the lifestyle that contributed to your excess weight? Most people do and then within a few months find themselves carrying even more weight then when they started. The only thing they achieved was to slow down their metabolism.

In order to be successful at losing excess weight you need to commit to changing lifetime habits.

The only rule that works is “calories in” vs “calories out”. If you consume 1500 calories a day but you  only burn 1200 then you will have excess calories that will turn to fat. If this happens you have 2 options, eat less or exercise more.

Once you come to terms with that reality then there are a number of things you can do to make your efforts more efficient.

Far too many people jump onto a fad diet because it sounds easy. “Lose 6 kilos in 12 weeks without dieting”… Lol!

When you are serious about losing weight and living a healthier lifestyle there are a few simple things that you can do to help you achieve your goals quicker.

Get Sufficient Protein
The very first rule to note is that you absolutely must make sure that you’re consuming enough protein.  Protein is a must have with each snack and meal that you consume.

Create Balance Between Carbs And Fats
Next, you also must make sure that you create good balance between carbs and fats with your diet. There’s no need to eliminate either one of these nutrients and you may favor a lower carb or lower fat diet, but they both must be there.  Each nutrient is going to perform key tasks in your body that you simply can’t go without.

Eat Plenty Of Vegetables
Vegetables are next on the list. Vegetables will provide you with very few calories and will give you very important nutrients you need to keep healthy and to balance your sugar levels. If you aren’t eating enough vegetables throughout the day, you won’t be meeting your nutrient requirements and likely will fall short in your protein intake as well.

Don’t Starve And Then Binge
Some people tend to starve and then binge. They try and hold out until they absolutely must take in some food and when they do, they lose all self-control.  If you want to succeed, keep your food regulated instead. Eat smaller meals 5-6 times throughout the day and you’ll never feel as though you must eat uncontrollably. Don’t think of losing weight as a temporary action, your good choices will make a difference for the rest of your life.

Have a day off
Remember the 80/20 rule, if you are good 80 percent of the time you can allow yourself the forbidden food 20 percent of the time. That means that when you reach your desired weight you can have bacon and eggs for breakfast on Sunday or have a couple of slices of pizza on Friday night. Just make sure you balance your meals every other day and that you don’t destroy your hard work in one sitting.

Exercise

Yes, exercise… this doesn’t mean you need to put on your leotards and head off to the gym. There are a lot of things you can do around the house to burn off some calories. Gardening is a great calorie burner as is washing windows or vacuuming, walking or dancing are also great ways to burn fat. The point here is to increase your daily activity.

Most important of all is to enjoy what you are doing everyday

Remember

Getting in the habit of making good choices will become second nature to you and you will start making the right choices automatically so that in the end dieting becomes unnecessary. These good habits just become part of your life.

In today’s hustle and bustle lifestyle we have to deal with many stress related conditions, increasingly, people are turning to meditation to improve health and general well-being.

People are now becoming aware that meditation is a great way to reduce high blood pressure and that it is also a great way to improve one’s metabolism. According to one definition, Meditation is a state of “thoughtless awareness”. Most importantly, this state of restful awareness is a great way to release stress from the body and just feel happy.

The state of peace that one achieves as a result of meditating cannot be achieved in any other manner.  However, there are certain misconceptions about meditation that prevent people from making the best use of it.

One of the biggest misconceptions about meditation is that it is a religious act. Most meditation is undoubtedly religious, considering its origins, but there are many forms of non-religious meditation you can adopt if you feel uncomfortable chanting religious verses.

Natural meditation methods are extremely popular with people who are deeply committed to their own religion and do not want even a single suggestion that they are flirting with another religion. In fact, you do not even have to think pious thoughts when you meditate because they are simply not necessary.

Another common misconception is that one has to stop thinking completely in order to meditate. Nothing could be further from the truth because this is simply not possible. However, what you can do with your thoughts is control them so that they do not move around in your head in a chaotic manner. If you keep repeating the thought ‘I have to stop thinking’ in your head you will never be able to progress with your meditation.

Many people also believe that meditation is always done along with certain exercises such as yoga. Certain types of yoga classes do include some meditation but not all of them. In any case, you do not need to exercise in order to meditate correctly. Yoga by itself does not constitute meditation even though it does help you feel more relaxed and it also helps to improve your metabolism.

Another thing for you to remember is that you will not always have an unusual feeling or sensation after you finish meditating.  Some people give up meditating too soon, because they may not perfect it the first time around.  Be patient, practice and you will eventually feel a sense of happiness after each session.

First thing to note is that there are no magical potions, any type of weight loss supplements that claim to be miraculous are probably extending the truths. However in saying that it is worth noting that Whey Protein has it’s benefits and combined with a sensible diet and exercise plan you can certainly count on achieving your weight loss goals.

Whey protein is one supplement that you must try if you are really serious about losing that excess weight.

There has been a lot of research done on Protein, here is some information for you to consider.

Whey protein is touted as the ultimate source of protein because it contains the highest quality of protein. It is a by-product formed when cow’s milk is turned into cheese. It is a good source of amino acids and it is usually found in good quality weight loss shakes, powders or bars.

Protein is not stored by the body therefore you need to make sure you get enough everyday.

TYPES

Whey Protein can be divided into the following categories:

Whey Protein Concentrate.

• It contains about 80% pure protein. It is cheaper than isolate and contains slightly higher levels of calories, lactose and fats. It is a good choice for a budget protein.

Whey Protein Isolate.

• It is the purest type with about 90% pure protein. It is processed to remove lactose, carbohydrates and fat. You get high quality protein less the calories. It is usually more expensive than concentrates.

WHO NEEDS IT

Whey protein is beneficial to different types of people such as:

• Anyone who does not get enough Protein daily
• Seniors, to maintain muscle mass and bone density
• Body builders
• Endurance athletes
• Those who want to lose weight
• Vegetarians
• Those into weight or strength training
• Sports players

BENEFITS
Here are some of the numerous benefits you can get from whey protein:

Weight loss

Coupled with exercise, it can help you develop leaner muscle tissues and lose body fat. It increases your metabolism, helping you burn more calories per day. It also makes you feel full longer.

Muscle building, strength and recovery

It is ideal for athletes because it helps increase muscle size and strength. It also speeds up recovery time and muscle repair.

Fast ingesting

It gets to where it’s needed fast which makes it essential for your post-workout regimen or that time when your body is catabolic and requires faster protein injection. It reduces the post-workout breakdown of your muscles.

Anti-oxidant

It helps boost your body’s immune system.

FINAL TIPS…

The amount of your whey protein intake depends on your current weight, level of exercise and goals, specifically your desired weight. Normally, body builders consume one to two grams of protein per kilo of body weight daily.

The time to take it also depends on your goals. Bear in mind though that it digests fast so it is ideal to take it when you need it quickly. It is commonly used in the morning, after sports or weight trainings and before exercise.

It is ideal as a snack or meal supplement for busy men and women. Helps to satisfy hunger cravings.

There’s no need to be confused on the ideal supplement you need for your weight loss program. With the help of a tried and tested supplement like whey protein, getting rid of excess weight does not have to be so difficult.

We do minimum or no exercise at all and on top of that, consume unhealthy food. This makes things worse for us as it exposes us to a wide variety of ailments and reduces the quality of our life.

Being overweight is a major self esteem killer and if we are not looking our best, we certainly aren’t feeling our best. Therefore, we should take care to keep our body healthy and enjoy our life to the max.

The secret to losing weight is to incorporate healthy foods and exercise in you daily life. This might seem obvious but it needs to be said. Healthy foods and exercise will greatly aid you in your quest for losing weight and contribute positively to your overall health and outlook in life.

The first steps might be daunting but once you are on your way and things begin to shift you will start to pick up momentum and soon you’ll be on your way to a sexy new you.

When trying to shed some weight and regain your fitness it is important to have a plan and to set small goals, this will help you in keeping you motivated. Often people make the mistake of setting goals that are too far out of reach and soon it becomes more like a chore and far too hard to achieve, therefore easy to give up and go back to old habits.

It’s far too easy for corporations to market weight loss aids that promise you the world. When someone is desperate they will readily give anything for that miracle solution, however the fact is that there is no easy way to beat obesity. Although it is a simple equation. Energy in minus Energy out, the solutions is simple but not easy.

Taking into account medical conditions of course, if you have no medical conditions than the key is to change something. Do more exercise, balance your diet, eat less junk and more healthy food. e.g. Vegetables and Salads plus good quality Protein including fish, eggs, meat, chicken.

Plan outings that incorporate some exercise, when you go shopping park the car at the furthest spot from the door, do some gardening. There are a lot of things you can do that seem more like you’re enjoying life rather than making a chore of exercise. How about taking up a dance class? or a sport you enjoy? There is the added bonus of making new friends or connecting with your current friends and loved ones.

The key is to think about the things you enjoy and make a plan to pursue them. The possibilities are endless.

Plan your meals ahead of time this will make it easier for you to avoid eating the wrong things. Have you ever felt so hungry that you ate the first thing that you came across and regretted it afterwards? The key is to eat regularly and not skip meals.

Here are a few other healthy choices that you can make with respect to your diet:

Protein Powders

There are a significant amount of research studies that indicate the consumption of good quality Protein will assist you in losing weight.

Choose a protein that is low in Carbohydrates, low in fat content and low GI. This helps you to build lean muscles and burn fat.

A low-glycemic index food helps to keep blood sugar levels stable, this means that you will experience fewer hunger cravings.

Make sure that you read the nutritional panel and pick a protein that has no added artificial ingredients or sweeteners. e.g. If you see numbers – forget it!

Choosing a good quality protein will go a long way to helping you in your weight loss efforts.

There are a variety of Proteins available in the market, the trick is to find something that agrees with your tummy and your wallet. Just remember that sometimes paying less doesn’t mean you will get better value. You will have to pay for a good quality protein, no doubt.

Here is some of the most commonly used Proteins.

Whey Protein Isolate

Comes from cow’s milk and is usually around 90% protein value, low in fat and carbs, it is considered to be the “Top Shelf” of proteins

Whey Protein Concentrate

Comes from cow’s milk and is usually around 80% protein value, not so low in fat as the isolate but still very reasonable for the price. Good value.

Pea Protein Isolate

If unflavoured it is around 90% protein, you will lose a bit of protein if you choose flavours however sometimes it is worth it for the taste.

It is, therefore, important to separate the good from the bad.

Supplements are an important part of your workout but you should know the right ones from the fad. No product can be a quick fix formula and if they claim to be, you are better off avoiding them – it is as simple as that. The best that supplements can do is aid the workout – we have to do the bulk of the work ourselves. Supplements are only there to assist you to reach your goal and provide you with the edge that you need to succeed.

You have to work hard for your desired body and using the appropriate supplements is essential. In this regard, L-Carnitine is an excellent supplement to boost your workout if you are looking to get ripped. It will help you to build muscles and burn fat at the same time. It is considered an excellent weight loss supplement that will help you to truly transform your body.

Benefits of L-Carnitine

L-Carnitine helps your body produce energy by using fat. It fosters an environment inside your body that encourages the growth and development of lean muscles and the burning of body fat. It also helps you to deal with fatigue after workout and makes it easier to follow a low-calorie diet. The reason for this is that it reduces the feeling of weakness and hunger. It, therefore, allows you to burn fat, get lean, and strong, at the same time.

Apart from its capabilities of burning fat, it also has a wide range of benefits.  It is an important component for the functioning of your brain and heart along with many other processes of the body.
It is an antioxidant that is used for the treatment of many different ailments. Antioxidants are responsible for fighting the harmful components in your body that are known as free radicals. These free radicals damage your body cells and can cause problems in the DNA. They can be neutralized by antioxidants that help to reduce or prevent the damage caused by them.

This means that it helps the growth and development of your body. It is considered as a treatment for some cardiovascular, muscle, kidney, and liver diseases.

How to get the most out of L-Carnitine?

If you want to get the maximum benefit from L-Carnitine, you must make sure that your dosage is correct. You should read the instructions carefully and take it in the recommended amount.

What is Creatine?

Creatine is an important element in our body as it is involved in the production of energy. It is mostly stored in our skeletal muscles, though around 5% can be found in our brain and heart.  It is produced naturally in our body by amino acids.

Creatine can also be sourced from red meat and fish, though its amount would be greatly depleted as a result of cooking.  Sushi and sashimi are excellent sources as they do not require cooking, thus, much of their creatine are retained.

Creatine is also available as a supplement in both powder and capsule forms.

For creatine to be absorbed by our muscles, the body would require insulin.  Eating food rich in carbohydrates is therefore recommended so that more creatine would be made available for our muscles. therefore it is best to have it with glucose powder or non citrus fruit juice.

Effects of Creatine

The intake of creatine will result to a higher level in adenosine triphosphate, or ATP. ATP is a source of energy for muscles for short-term intensive workout sessions. It is especially helpful for training activities like lifting weights or running sprints.

Creatine, however, is not needed for muscles utilized primarily for endurance exercises.  As it may lead to an increase in weight, those involved in endurance activities are not advised to take supplements of creatine.

Take note that the increase in weight is due to the increase in muscle size brought about by the additional load that you can carry.  Muscle fibers can also grow because of creatine.

Creatine intake also decreases the amount of lactic acid in our body, which in turn will lead to less fatigue and faster recuperation.

Benefits of Creatine

The most obvious benefits of creatine are increase in strength and improvement of muscle size. It is most beneficial to those performing activities that need a quick burst of energy, like sprinting, baseball or heavy weight lifting. Aside from increase in muscle size, creatine also helps in recovery after intense training activities.

Creatine is also known to boost mental capacity. Those lacking in sleep may also benefit from a creatine supplement.

Muscle aches may also decrease significantly when you take in creatine.  Your skin can also benefit from the creatine added to lotions and creams.

When to Take Creatine

The best times to take creatine are before and after your workout or training sessions.  Taking it before a workout will help set up your body for a muscle building state. On the other hand, taking creatine supplement after your workout will allow your body to quickly recover and prevent a breakdown of your muscles, allowing you to return to the gym quicker.

So give your body a bit of an energy boost and help improve your strength and muscle size by taking creatine. That bit of energy boost can actually help you become stronger and allow you to increase your load.

Micronised Creatine is very fine powdered Creatine that is easily absorbed into the bloodstream.

When loading up on Creatine it causes the muscle cells to hydrate full of water. The hydration makes the muscles fuller and bigger.  The extra muscle volume (due to the water in the muscles) causes strength to increase.  If you put the increase in strength into good use by lifting more weight it would cause more stress on the muscle fibres.  By eating a good nutritious balanced diet, this would support new muscular growth.

It is important to eat a good nutritious diet made up of protein, carbohydrates and essential fats and train hard during Creatine loading if you want effective results.

Serving Suggestions:

For Energy
Mix one serve (5g) of Creatine Monohydrate in 200 mls of water
mixed with glucose powder or non citrus fruit juice
(ie: grape juice)  or carbohydrate drink
Creatine is absorbed much better with glucose based drinks.

For Strength and Lean Body Mass:

Loading Phase
Drink  one serve ( 5g ) 6 times a day for 6 to 7 days in between meals
Drink plenty of water to enhance muscle hydration

Maintenance Phase
Drink one serve ( 5g ) twice a day for 3 weeks. 30 minutes before and after workouts is ideal.

Rest Phase

It is recommended to stop using Creatine for a period of 3 to 4 weeks before repeating another Loading Phase.

**Not recommended for Children under 15 yrs or Pregnant Women. Should only be used under medical or dietetic supervision.

Carbohydrates are composed of sugar molecules made out of carbon, hydrogen and oxygen. They are commonly found in starches, fibres and sugars. You can also find them in beans, potatoes, pastas, sodas, breads and milk. Here are some tips on how they can help you lose weight.

Take Slow Carbohydrates

In the past, carbohydrates used to be classified as simple or complex. Recent studies show that this is not accurate because they can also be classified as slow-absorbing, which can either be sweet or starchy. Slow-absorbing carbs are your best bet when you want to lose weight because they are digested and absorbed longer. They make you feel full and reduce your hunger cravings. You can get them from grain breads, pastas, oats, bran cereals, plums, pears, fruit loafs, apples and grapes, among others.

Go Low

If you want to lose weight, you should not totally eliminate carbs from your diet. Rather, you should have a low-carbohydrate diet. You can achieve this by eating whole grains, vegetables and fruits daily. They contain lots of vitamins, minerals and nutrients which you can’t do without. Taking them with healthy fats and proteins can even reduce risks of heart diseases and diabetes.

So how low should you go? Experts advise that you take 120 grams of carbs if you’re on a standard 1,200-calorie diet. If you want a higher intake, you can have 150 grams of carbs per day.

Pick Good Carbs

It all boils down to picking good carbohydrates. Picking the good ones can help you lose weight, avoid chronic illnesses and please your eyes and palate. Good carbs can be found in brown rice, wheat bread and whole grain pasta, among others. Here are some ways on how you can use them:

• Take steel cut oats for hot cereals. For cold ones, pick one that has whole wheat, whole oats or other whole grains. You can try muesli, porridge, wheat flakes, wheat flake biscuits or bran flakes. They’re easy and quick to prepare and their fiber content can help your bowel movement.

• In lieu of potatoes, eat brown rice, hulled barley, wheat berries, bulgur or millet. If you must eat potatoes and rice which are fast digesting, limit yourself to one medium potato or half cup of rice.

• For lunch and snacks, take whole grain breads or rye loaf. Having a slice or two daily can help you feel full and avoid unhealthy snacks.

• Beans are good sources of slow carbs.

• Take whole wheat pasta. If you find it too chewy, you can try one that’s made with half white flour and half whole wheat flour.

• Avoid junk carbohydrates found in biscuits, chips, soft drinks, cakes, and sweets etc.

• Go for starchy vegetables like corn, sweet potato, lentils, carrots, chick peas or peas.

• Take two pieces of whole fruit per day. Avoid excessive fruit juice intake since they are often too sweet with their fibre content removed.

If you have been doing your reading, you’re likely know that amino acids are what protein is made up of, and getting enough of these will be critical to generating lean muscle mass and recovering from your workout sessions.

But, what is the difference between branched chain versus regular amino acids?  And is one better than the other?  Let’s take a closer look at what distinguishes the two.

Essential versus Non-Essential

The very first thing that you need to note is that there are two different categories of amino acids that are found in protein rich foods and supplements. They are essential amino acids and non-essential amino acids.  Non-essential amino acids are those that the body can make on its own when necessary by constructing other raw nutrients together. Therefore, you don’t actually have to consume these amino acids in your diet.  While it’s helpful to have the full spectrum of amino acids, if you fall short of the non-essential amino acids, you will be fine as the body can generate them itself.

With non-essential amino acids however, that isn’t the case.  The body will not be able to generate these amino acids and absolutely must take them in through an outside source.  The branched chain amino acids fall into this category.

Metabolising Amino Acids

The second difference that you need to note between the two of them is where the amino acids are metabolised.  The branched chain amino acids are special in that they are sent directly to the muscle tissues rather than to the liver.

This means that they will be used immediately for muscle repair and regeneration and can also be used as a fuel source.  For those who are performing intense workout sessions, this will be incredibly important for success. The faster you can repair your muscle tissues after a workout program, the faster you are going to move forward and be able to hit the gym again for your next session.

The Benefits of Branched Chain Amino Acid Supplementation

So what exactly are the key benefits of using branched chain amino acids then?

The primary ways they will help your fitness level is that they will boost your level of strength and power, improve your recovery after each hard workout session, enhance your energy levels, and reduce the chances that you suffer from lean muscle mass loss.  All of these will be imperative to ensuring you get the most from each session you put in.  So don’t just concern yourself with amino acids.  Think about using a specific branched chain amino acid product as well.   They are the elite class of amino acids that are an absolute must for anyone performing intense physical activity.

If you’re stuck in a rut, congratulations, you’ve just reached a fat loss plateau. Fat loss plateaus are all too common among those doing weight loss workout and diet programs and unless you understand how to overcome them, they could end up being the end of your efforts.  Fortunately, with a few simple adjustments to your approach, you should easily be able to beat this plateau and get right back on to seeing the results that you’re after.  Let’s have a look at what you need to know.

Take A Three Day Diet Break

The very first method to help you beat a fat loss plateau is a simple three day break. Remember we don’t recommend anyone to “diet” this is a bad four letter word, however if you have been restricting your food intake for four weeks or longer, there’s a very good chance that your metabolic rate has slowed down because of it.

It’s only natural for the body to slow down how many calories it burns when less food is coming in as this is an essential defence reaction built in to prevent starvation.

The only way that you’re going to fix this issue however is to begin eating more calories once again so that you send a signal to the body that it’s okay to speed back up.

Do this and you’ll move one step in the right direction. Most people find after 3 days of eating at a higher calorie intake, upon going back to their reduced calorie diet, they see results much more quickly.

Assess Your Workout Program

The second must-do if you’re stuck in a fat loss plateau is to assess your workout program. When was the last time you changed something around?  Have you been going into the gym and doing the same session over and over again?

Remember, if you want your body to change, you must give it a reason to do so. Do you think that same old workout is going to do that? Definitely not. Shake things up a bit. Either add in some new and innovative exercises, increase the weight, decrease the rest time, or start adding in a few supersets into the routine.  Just do something that shocks your body so it starts responding again.
Track Your Calories More Carefully

Although we at Designer Physique are not fans of calorie counting, so to speak, we do know that one reason that some people hit a fat loss plateau in the first place is because they just aren’t keeping tabs on how many calories they’re eating throughout the day.

This is a grave mistake because without any calorie awareness, you’ll never know which direction you have to move if you aren’t seeing the results you desire.  If you’ve stopped losing weight and you’ve tried the above mentioned methods to no avail, the most likely reason is because you’re taking in too many calories, so to help solve the problem, you need to decrease your intake further.

To get weight loss moving, aim to eat around 300-500 fewer than what you have been and you’ll be seeing results in no time.
So there you have three highly effective ways that you can beat a fat loss plateau. Don’t let yourself get discouraged. Instead, take action and you’ll be right back on track to seeing success.

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Fortunately, if you structure your meal plan as best as possible, you can help to prevent yourself from feeling this way.

Certain foods offer more energizing benefits than others, so it’s important to take this into account as you plan your meals.

Let’s look at a few of the top foods to consider bringing back the life in your day.

Bananas

Bananas are a great way to boost your energy level as they are high in fast acting carbs but also supply some dietary fiber to keep your blood glucose levels under control.  In addition to this, they’ll also supply you with potassium, which is necessary for proper muscular contractions.

Bananas are about 100 calories a piece, so aren’t too difficult to add to any fat loss meal plan.

Greek Yogurt

If you are struggling with energy, it is recommended that you add Greek Yogurt as part of your regular meals.

Greek yogurt is rich in calcium and protein.

Calcium is a mineral that is deficient in many people and is required not only to promote strong bones, but also to help support proper muscular contractions.

Getting enough calcium will reduce the chance of cramping up during a work out session ensuring that you are able to perform at your best.

Protein will promote muscular repair after a workout session ensuring you recover quicker to hit the gym sooner.

Salmon

Salmon is the next recommended food for people on a fat burning program.  Salmon is especially good for you as it’s loaded with protein and is high in omega fats.  Omega fats are especially vital for helping to improve glucose utilization in the body, ensuring that your muscles are able to use all the carbs that you’re eating.

Omega three fats are one area of the diet where many people do fall short, so if you aren’t getting them from foods, supplementation will be necessary.  Salmon makes getting your needs met easy.

Oatmeal

Finally, the last food to consider that will help you boost your energy levels is oatmeal.  Oatmeal is a complex carbohydrate, which is the main source of energy for the body and is going to keep you on an even keel for hours after you consume it.

While with many other carbs you’ll get an instant burst of energy but then suffer a crash shortly thereafter, with oatmeal that won’t be the case at all.

You’ll get a slow release of glucose into the blood, ensuring you feel your best for all your coming activities.

So don’t let fatigue get you down any longer.  Have a good look at your meal plan and ensure that you are adding all of these foods to your menu.