Muscles makeup

Blue Hole, the most deadly spot in egypt "Very Interesting Place"

2011-08-10T19:42:00.000-07:00

Blue Hole, the most deadly spot in egypt "Very Interesting Place"

7Best tips for fast weight loss

2011-08-08T12:38:00.000-07:00

There are numerous ways to lose weight fast and in this post we outline the 7 best fast weight loss tips

Exercise is a must for fast weight loss

Everybody knows this; exercise is a must for a fast weight loss. With exercise you achieve a lot of things. First you burn more calories and lose weight faster, second you ensure that you will not gain the weight back and third you provide your health with many benefits. What is important is to exercise frequently and to increase the duration of exercise every couple of weeks. For starters you should aim for 30 minute sessions, 3 times per week. As you become more experienced with exercise you should aim for 45 minutes, 5 times per week

Strength training is also required

Many people when we talk about exercise they think aerobics or cardio exercises. There is another form of exercise that is very beneficial for weight loss. This is strength training exercises like weight lifting and body building. These are also needed for a fast and safe weight loss and you should try and include them in your exercise schedule. Strength training exercises can help you build more muscles, can boost your metabolism and can help you achieve your weight loss goals faster

Food journal

Being able to control what you eat can play a significant role in fast weight loss. To be able to do that you need to know how many calories you consume on a daily basis. It is a proven fact that people when asked about their daily diet, then tend to forget a number of things. One of the ways to make sure that everything you eat is counted in your daily diet calculations is by keeping a food journal. In this you should try anything you eat and drink during a day. Next to each item you can write the number of calories they contain and thus you can arrive at a daily total. By having this information you can then adjust the foods you eat and save the required amount of calories so that you lose weight

Re – set your weight loss goals

Your weight loss goals should not simply be to lose weight. Weight loss is not an exercise you have to do once and then forget about it. A successful weight loss is when you manage to lose weight by changing your lifestyle and eating habits and not by just saving calories and making calculations. Eating healthy should become your second nature and exercising should become your daily friend. So, instead of just setting arithmetic goals concentrate on how to change your lifestyle to match a healthier living

Separate eating from your other emotions

A lot of people have associated eating with their emotions. It is very common for people to eat because they are feeling stress, anxiety, depression, anger etc. This is a bad and very unhealthy habit. Usually the food you eat when in this state is unhealthy and full of fats and calories. You need to realize that food is not the medicine for your emotions. Food is a pleasure and a way to provide your body with the energy it needs to function properly. If you want to lose weight then you should seriously consider this situation and disassociate food with emotions

Get all the support you can get

For long term weight loss results you need to get encouragement and support. The best way to get this support is from friends, family and from other people that are in the same situation. There will be times during the process that you will get bored and willing to quit, there will also be times that you won’t believe in yourself and you need someone to give you encouragement and motivation to continue. Do not underestimate the power and support you can get and do not be shy to share your weight loss dreams with your friends and family

Start slow, plan big

All the weight loss tips explained above are valid and essential for a fast weight loss. It is necessary though to start by gradually making changes both to your lifestyle, eating and exercise habits. Do not rush and do not make too drastic changes from one day to the next. Start slowly and stay focus on your goals. As you become more experienced make more changes until you reach a point that your lifestyle, diet and exercise routine are in accordance with your weight loss goals.

6Quick tips for weight loss success

2011-08-08T12:34:00.000-07:00

Weight loss success depends on a lot of factors. There are some easy weight loss tips to follow that will certainly help your weigh loss efforts and lead your weight loss to success. Without any hassle here are 6 quick weight loss tips

Weight loss tips #1: Be SMART

Create a SMART weight loss plan! SMART means: Specific, Measured, Appropriate, Realistic, and Time-bound as regards what you want to achieve. For example, if your weight loss goal is to improve your physical exercise, then note the type of exercise you plan to do, how many times each week you can realistically exercise, and for how long you will exercise each time. Start with short term, easy and realistic goals,and work your way up to bigger and more difficult to achieve goals.

Weight loss tips #2: Keep an eye on the portion size

Keep an eye on the food portion size! Did you know that most of the times we eat almost everything that is on our plate, no matter what the size of the plate is? When eating at home, try eating in smaller plates; this will help you eat smaller food portions. When dinning out you need to be extra careful about the size of the food portions you eat. Studies have showed that food portions today are often big enough for two or more people to share.

Weight loss tips #3: Reward yourself when you succeed your weight loss goals

Make yourself a reward you cannot refuse. Before starting your efforts to meet your next weight loss goal, make yourself a promise like this, “If I reach my weight loss goals this (day, week, month), I will reward myself with a gift (but not a food reward.). Think of something you really need, such as a day off, a nice relaxing massage, a good movie, or even something towards a larger reward. Be creative, set up offers for yourself at frequent periods and make sure you reward yourself when you reach your weight loss goals.

Weight loss tips #4: Exercise regularly

How much is enough exercise? You need to exercise for at least 30 minutes of moderate physical activity per day. You need to do that for the most days of the week to help burn up the extra calories. But in order to achieve this you need to give yourself credit for the physical activities that you are already doing. Common physical activities such as climbing stairs, walking and gardening all account as physical activity. Just make sure you devote enough time in them.

Weight loss tips #5: Keep a weight loss journal

Keep a weight loss journal. Keep a journal of what you eat and how much exercise you are doing each day. Then, towards the end of each week, take not of your current weight in the same journal. You and your weight loss assistance (professional) can make use of this information to create an appropriate eating and physical exercise plan so as to find the best way to reach your weight loss goals.

Weight loss tips #6: I am hungry?

I am still hungry? You need to continuously ask your self this question and you should know that it may take longer to answer it than you think. It takes around 20 minutes or more for the message that we are not longer hungry to get from our brain to our stomach. So take a break before eating that next helping. Do you have troubles feeling full? Drink eight glasses or more of water or other non-caloric beverages on a daily basis. This will help you fill you up and keeps you refreshed. Also, another weight loss tip is to eat a lot of vegetables and fruits because they can help you feel fuller, especially when eaten raw.

12fast weight loss tips

2011-08-08T12:31:00.000-07:00

If you are wondering how you can lose weight fast then you need to take into account some tricks and tips to help you out. Most of the fast weight loss tips presented below are easy to follow and implement and for sure will present immediate results. It is not enough to lose weight fast, you need to be able to lose your weight in a healthy way.

Fast Weight Loss Tips – Treat food like a medicine

You should treat food like a medicine since eating the wrong type of foods can cause problems to your body and organism. Possible health problems may include heart diseases, stroke, diabetes and some forms of cancer. In addition eating the wrong food types will make you overweight which besides the visual problems it can also cause other problems like insomnia and problems with the bones and joints. So, if you want a fast and healthy way to lose weight that will give you a lot of health benefits in the long run you should be careful on what you eat and drink. You should not only think about the calories that food contains but also their nutritional value.

Fas Weight Loss Tips – Do not eat when in a rush, better sit down and enjoy your meal

You should always sit down while eating. This is because when you seat down to enjoy your meal, you will eat slower and you will enjoy every bite. Also, eating slower will help you lose weight fast because your brain will have enough time to get the signal from your stomach that you are ‘full’. This process usually takes 20 minutes and can save you from eating a lot of unnecessary calories. Also it is proven that when you eat while driving or walking around you will end up eating more calories than you actually need.

Fast Weight Loss Tips – Protein is very important and should be part of your daily diet

Protein is very important for your body, especially your muscles, and should be present in every meal. Protein is needed by your body to repair and growth muscle mass which is turn can help and accelerate the calories burning process.

Try to eat at least 1 gram of protein per pound of your body weight. For example if your current weight is 165 lbs then your should eat at least 165 grams of protein per day. When selecting foods rich in protein make sure that they are also low in fat. Such lean sources of protein are:

Chicken or Turkey breast, with the skin removed
Eggs (white)
Fish Fillets and Tuna
Low-fat cottage cheese

Fast Weight Loss Tips – Clean your house from food temptations

If you want to lose weight fast then you should keep your self away from food temptations. Food temptations have the ability to destroy your weight loss efforts. The only way to keep away from them is to remove them completely from your house. If you plan on starting a weight loss diet then start by cleaning your house with all temptations. Remove all chocolates, sweets, pastry, chips and biscuits and replace them with fresh fruits and vegetables.

Fast Weight loss Tips – Reward yourself when you meet your targets

When you set targets you need to reward yourself when you reach a goal. You should start by setting small goals at the beginning that are easy to meet and stick to them until you succeed. The goals should be short term usually lasting for one or two weeks. When you meet a goal make sure you have a reward for yourself for the great work and effort. The reward can be something small just to remind you that you have met your goals and give you more courage to continue.

Fast Weight Loss Tips – If you really need to cheat your diet then better do it wisely

There may be times during your weight loss diet where you will not be able to resist to a sweet temptation. This is normal and you should not be disappointed for doing so. A tip you can follow to save yourself from the extra calories is to be selective on how you will cheat on your diet. You can prepare in advance and buy some sweets or snacks that are low in fat with a reasonable amount of calories and have them at home so that when you need to cheat you use them instead of falling into the trap and eating full fat products with lots of calories.

Some suggestions you can use are:

Low fat free frozen yogurt (low sugar) instead of Ice cream
Frozen grapes instead of candy and chocolates
Low-fat cheese instead of regular cheese
Low sugar protein bar instead of chocolate bar

Fast Weight Loss Tips – Frozen grapes are one of the best replacements for sweets and candy

As mentioned above when you feel that you need to cheat on your diet then you better do it wisely. One such choice is frozen grapes. Frozen grapes can give you the sweetness you need and at the same time save a lot of calories. This is because of fructose, which is natural sugar, found in grapes and in many other frozen fruits.

Fast Weight loss tips – Always control the portion of your meal

Many times when you do not see the size of the portion you are eating, you may end up eating more than you need. A tip you can use is to always put your meal into a plate so that you can see the size of the portion. Especially when you order for a take away do not eat directly from the food container. This prohibits you from seeing exactly how much you are eating.

Fast Weight loss tips – Vegetables = Fast Weight loss

We cannot stress this enough. Your best friends during a weight loss process are fruits and vegetables. Vegetables can fill your stomach with valuable nutritional substances and at the same time save you from a lot of calories. You can have the vegetables any time of the day at any quantity without having to worry about destroying your weight loss efforts. If you not a good friend of vegetables you should at least try and have some as a side dish, accompanying your main meals.

Fast Weight Loss Tips – A fast weight loss process starts from the morning

Breakfast is very important when you are trying to lose weight. A good breakfast can safe you a lot of calories during your main meals. This is because you will not starve until it is launch time and then eat a lot of food. In addition, breakfast should be your largest meal of the day. While sleeping your body stays with out fuel for 6-10 hours and needs to re-fuel in the morning in order to cope with the activities of the day. Established research proved that obese people find it much more easier and quicker to lose weight when they eat a good breakfast.

Fast Weight Loss Tips – Use the fork-dip trick

A great weight saving tip is to use your fork to dip into the salad dressing when you order a salad in the restaurant. This tip helps you not eating more salad dressing than you really need. Salad dressing is what gives your healthy salad calories, and this is where most people fail with their weight loss. They tend to eat salads because they have less calories but they also eat the salad dressings which are full of calories. Using the fork-dip trick you save yourself from consuming a lot of extra calories. You just eat the calories needed to give your salad a great taste.

Fast Weight Loss Tips – The secret for weight loss success is to change your dietary habits

When you are on a weight loss diet you should not just think about what you should eat and what you should not. You should try and change your dietary habbits to select more healthy and low in calories foods and drinks. It is necessary to create a step-by-step plan to change your lifestyle and create permanent healthy habits. If you do this properly then you will not only see faster results but also you will be able to keep away the weight you will lose.

The fast weight loss tips presented above can help you accelerate your weight loss process in a healthy way. Try to follow the above tips and very soon you will see the results.

10Weight loss motivation tips

2011-08-08T12:28:00.000-07:00

We said many times that weight loss can be hard. There are many weight loss tips available to help you lose weight but despite this there are cases where you will get disappointed and quit. To achieve good results you need to have patience and power to overcome the problems that you will face in the process. This is the key for a successful weight loss. If you are motivated you will find the power to overcome the problems and continue. For this reason you need to be aware of these great weight loss motivation tips.

Weight loss motivation tips 1. Stop for a moment all your activities, sit down in a relaxing position, and think why you want to lose weight. Make a list of all the possible reasons you can think off and write them down in a diary. Once you have this list ready you need to make sure that you come back and read it once per week. This will help you be alert and reminded as to why you want to lose weight.

Weight loss motivation tips 2. Visualize your new self after a successful weight loss. When you want to achieve something one of the best ways to encourage your self is to visualize your success. This is also true for weight loss. Imagine yourself after losing weight. Think about how good you will feel in your new clothes and keep this picture in your mind.

Weight loss motivation tips 3. Depending on how much weight you want to lose it is better to break the task into smaller, easier to achieve milestones. If for example you want to lose 20 pounds, then you can break this task into 4 smaller tasks. Each goal will be for losing 5 pounds. This way will be easier to achieve and more manageable. It is much easier to target 5 pounds instead of 20.

Weight loss motivation tips 4. Reward yourself. When working in a big project one of the techniques that can keep you motivated is rewards. When it comes to losing weight you can set a reward for yourself once you achieve a milestone. As per the example above you can set from the beginning rewards when you reach each of the milestones. The reward does not have to be related with weight loss but it can be anything that will make you happy and satisfied.

Weight loss motivation tips 5. Keep track of your progress both in terms of weight you lose but also in how you look. Take photos of yourself at the beginning of your efforts and when you achieve a milestone. This improvement in appearance will be one of the greatest motivation tips that will keep you going. Be cautious though because sometimes the decrease in pounds is not reflected in your appearance. If you notice that there is not so much difference in appearance between the different photos then do not get disappointed. Continue your efforts and follow your weight loss plan and at the end the results will be visible.

Weight loss motivation tips 6. Get motivation from other people. There are many people that have managed to lose a lot of weight. These success stories are available in magazines, web sites, forums and TV programs. When you come across of such cases read them and if possible make a note of them in your dairy. Seeing other people succeed in this task will also help you and keep you motivated.

Weight loss motivation tips 7. Do not be shy about your efforts to lose weight. When you want to lose weight you should not be embarrassed but you should be proud of yourself for making this effort. When you are with friends talk about your weight loss goals with them and listen carefully on what they have to say. The advice and encouragement from friends and family can be of great help for you and will also help you stay committed to your goals.

Weight loss motivation tips 8. Music and TV. Music can make you feel better especially during the times that you are down or feeling depressed. Music can also help you lose weight in many ways. You can use music to accompany your exercises, which will accelerate your weight loss efforts and also if you like dancing then you can use music as a tool for losing more weight. Music can also keep your spirit and will power high.

Weight loss motivation tips 9. Approach weight loss as an opportunity to learn something new and push yourself to the limits. When trying to lose weight sometimes you need to push yourself hard to achieve your goals. You should take this opportunity and learn something from this that will make you stronger in character and will improve your self confidence.

Weight loss motivation tips 10. Finally you should realize that the main reason you want to lose weight is you. You are making this effort because you want to feel and look better. Any successes from this process are for your own good and no one else. You are doing something for yourself because your deserve it and because you can do it. Despite the problems that you may find in the way you should never give up. The problems should give you more power to continue until the end.

Weight loss tips before and after the holidays

2011-08-08T12:08:00.000-07:00

People who are trying to lose weight have a hard time before, during and after the holidays. This is because there are so many temptations during this period that are capable of destroying your weight loss efforts. If you are serious about losing weight then you can take some precaution measures before, during and after the holiday period. This article is about weight loss tips you can follow to ensure that the holidays will not have a negative effect on your efforts to lose weight.

Weight loss tips before the holidays

If you follow a proper weight loss plan then you should know how many calories you can consume daily in order to maintain your normal weight or even lose weight. This calculation will help you get prepared for the holidays better. What you need to do is to adjust your diet and exercise so as to burn a few more calories per day. For example one month before the holidays you can reduce your calorie intake by 200 calories per day and increase the intensity and frequency of exercise. This will help you create a gap so that you can relax during the holiday period. Provided that you will be a bit careful with your diet this gap will help you maintain your weight as it was one month before the holidays.

Weight loss tips during the holidays

Your weight loss goals during the holiday period should not be to lose weight but to try not to gain more weight. We mentioned many times that in order for weight loss to be effective you need to follow a weight loss program that you like and is easy to follow. If you try to push your self too much then for sure your will fail. The holiday period is definitely not the time to push too hard. It is the time to relax, fill up your batteries, re-set your goals and get ready to start the New Year with more power and willingness. Do not let weight loss spoil this period. Forget about losing weight and just try to be careful not to gain weight from eating and drinking. This is not very hard to do. It is also a good test to see for yourself if you managed to adapt to a healthier lifestyle. In other words now that you will set your self free to eat whatever you want, you will realize how good was your weight loss program. If you find yourself rushing to eat anything like a maniac then this is a sign that what you did so far for losing weight is wrong and you need to rethink about your weight loss plan. If on the other hand you notice that you are careful on what you eat and that before eating something you think about the consequences then this means that you are on the right track.

It is also good to remember that you can have a good time during the holidays by following a healthy lifestyle. Fun does not necessarily mean eating and drinking like crazy. There are plenty of healthy foods for your gatherings and meals that will give you joy and a good health.

Weight loss tips after the holidays

The first thing to do once the holidays are over is to access your situation. There is no need to panic or rush into deprivation diets. What you need to do is to get on the scale and see how much weight (if any), you gained during the holidays. Depending on the amount of pounds you got you will set out your plan. Your goal should be to get back to the same situation and weight levels you had before the holidays. The best way to achieve that is to get into your weight loss schedule as usual. Do not try any rapid weight loss techniques to lose the extra weight fast. This will not work. Instead try to follow your ‘normal’ plan for a couple of weeks and if you notice that the extra pounds did not go away then start a more aggressive plan for about 3-4 weeks. This will get you back on the right track.

25Weight loss tips that work

2011-08-08T11:03:00.000-07:00

Apart from physical exercise there is also another secure way to lose weight, and this is through a proper diet and healthy weight loss tips. In other words the weight loss we can achieve with proper nutrition. And the truth is that we do not need enormous sacrifices to lose some extra pounds. They say that everything passes through our brain. Let us therefore refer to some weight loss tips that work and correct these errors so as to change our dietary habits.

Weight loss tips that work

Usually when we are hungry we eat a salad first and then we end up in the main meal. The salad can be raw, freshly cut with a spoonful of olive oil while the main dish includes boiled vegetables and roast meat or fish

If you want something refreshing that reminds you of sweet, try low-fat yoghurt and fruit

Cereals should not be missing from your diet. Only make sure that they are not in the

category of cereals containing sugar, chocolate, or crystallized fruit. Combine your cereals with milk. Do not exceed though two big tablespoons a day

If you ‘re hungry at work you can have during work hours 2-3 rusks that can fight your hunger until lunchtime. A similar solution is also other total milling snacks

The cream cheese is a type of cheese that you can enjoy without any remorse. With toasted bread can “keep you” for several hours

If you do have cooked meal for lunch, then you can try a toast with low fat cheese and boiled turkey. The bread can be rye or total milling. You can accompany your lunch by a glass of milk or orange juice

Avoid drinking too many coffees because caffeine products encourage cellulite! Better to enjoy other things that give you energy as strictly controlled vitamins

Before eating your main meal and before eating your salads try to drink a glass of water. It is certainly something that reduces the quantity to eat

Many times the boiled pulses, in combination with green vegetables can make a substantially low-fat lunch. Try lentils, chickpeas and beans

. If you want something really sweet, you put your life cherries and red fruits in general.Avoid ice cream and choose sorbet

11.

Before you eat anything, try to drink something (with no alcohol and no sugar). Maybe what you translate as “hunger” is a simple and painless «hunger

12.

Use an accurate scale to record your progress. Always be weighed in the morning after the toilet and before you enjoy your breakfast. If you see that in the course of one week you did not lose any weight then reduce by one tablespoon each meal and continue in this way

13.

Make sure you have in the fridge several variations of dietary edible species so that you are not oppressed by the limited repertoire of flavours…. Perhaps this is the key to a successful diet. Make sure you have many different fruits, many different low-fat milk, many salads, many sources of protein and in general a rich but carefully selected fridge

14.

Eat slowly. If you delay, you may within 20 minutes to cut your appetite or satisfy your hunger

15.

Eat when hungry. Just eat a little. Your do need to have fixed hours for snacks. Snacks help you avoid the huge irregularities between the 3 regular meals

16.

Meat, fish and poultry are healthier when barbecued rather than fried. Through barbecue the extra fat is removed and more flavour is added

17.

Prefer milk with 1% fat or, if you can, with no fat. The light milk provides the same nutrients in the body but with less saturated fat, cholesterol and less calories of course

18.

Adopt the recipe of the chef: always garnish the food or your dessert to be the same «beautiful» in the plate and in the eye

19.

If you belong to that category of people seeking refuge in food, every time they are stressed then it is time to change these habits

20.

Train your stomach so that when you feel you are no longer hungry to let down the fork

21.

Physical exercise: if you are not fanatical friend of the gym, try walking. Physical exercise is essential to maintain your weight, and activates the metabolism and reduces stress and anxiety

22.

Eat regular meals: you should forget any meal during the day. The often dense and small meals activate metabolism, leading to «burn» more calories

23.

Low calorie food: If you are having a difficult time and your visits to the refrigerator are frequent, be sure to fill your fridge with weight loss foods ,low in fat

24.

Dinner: Try not to eat too late at night to give your body the necessary time for the process of digestion

25.

Dot not get discouraged. A weight loss process is hard, requires a lot of work and takes time. Be patient and consistent and the good results will not take long to come.

The above 25 actions are certainty weight loss tips that work for everyone wanting not only to lose weight but also be able to maintain current weight. They are easy to follow and all you need to do is to remind your self about these weight loss tips every time you want to eat something.

Weight loss tips for the summer

2011-08-08T10:53:00.000-07:00

The summer is approaching and many people have several misconceptions about their diet habits during the summer period. This article outlines 10 weight loss tips especially for the summer period. It clarifies the truths and myths regarding a proper and healthy summer diet.

1. Weight loss tips for alcohol and cocktails

Is it better to drink a cocktail rather than a strong drink?

The cocktails usually contain larger amount of alcohol than a simple drink. Moreover, they contain juice or milk and this increases the calories they contain. So if you prefer a cocktail to reduce the number of calories you consume, this is wrong. If on the other hand a cocktail seems more refreshing, this depends on the amount of alcohol they contain since a large quantity of alcohol causes dehydration. For example, a whiskey has about 140 calories from the alcohol it is containing (40% to 50 ml, which is a portion, i.e. 20 grams of alcohol, with each gram of alcohol gives 7 calories) while a pina colada starts from 410 calories (100 ml rum has 280 calories and 50 ml coconut liqueur has 56 calories, due to lower alcohol and 150 ml pineapple juice has 74 calories). Moreover, this cocktail contains a total of 68 grams alcohol, which exceeds the levels of 40 grams, which is the recommended limit of alcohol consumption.

2. Weight loss tips: Alcoholic drinks can help you fight thirst

The beer can make you less thirsty more than anything else?

The beer, like most spirits is not a good way to fight your thirst. During the summer, our body to maintain constant temperature eliminates water through sweat, which should make us very cautious in our diet. Approximately 80% of a person’s daily needs in water come from taking water and other liquids and the remaining 20% from foods. Typically, water is the first choice, but a number of other fluids can contribute to water uptake, such as juices, milk, soda, tea, coffee, soft drinks and fruit and vegetables. In contrast, alcohol leads to dehydration, while we believe that it helps our thirst.

3. Weight loss tips: Frozen drinks cannot help you fight thirst easily

The frozen drinks are not absorbed quickly by the digestive system and therefore do not hydrate the body better. It is indeed likely to have the opposite effect. In any case any drink can be refreshing without being cold and in a temperature that would better satisfy the feeling of thirst.

4. Weight loss tips: The excessive heat of summer reduces appetite

The high temperatures developed in the summer are dealt with the human body through the elimination of water. If the combustion-taking place inside the body produces extra heat, the required adjustment is even more difficult. That is why we can not consume large amounts of food during the lunchtime hours, regardless of the sense of appetite. The heat does not diminish the appetite; just adjust to the climate of the season.

5. Weight loss tips: During the summer we should eat at night

There is no specific time of the day we should eat and of course the night is an equally good time like noon for lunch. Just be sure to eat dinner at least three hours before sleep, we during the summer we prefer to eat night because it is not so hot, like all the afternoon. This does not mean that we should not eat anything all day and at night to eat three meals together. In this case the load on the digestive system is heavy and does not facilitate our digestion, thus causing discomfort, which is worse than lunch.

6. Weight loss tips: During summer foods should be very salted

During summer it is recommended to eat lightly salted foods because salt although it causes thirst it helps fluid retention, thus less loss of liquid. However, it is quite normal to eat salted foods all the time and not add more salt in summer! During the summer we can eat our meals, salted, and in winter we can reduce the salt added! Let us not forget that the dietary guidelines allow consumption 6 gr. salt daily, a full teaspoon! Moreover, for people with high blood pressure that limit drops to half, thus increasing temperatures in the summer can not serve as an excuse to cause serious health problems.

7. Weight loss tips: We do not need to put the food in the fridge, if we are going to eat it in the next few days

Particularly during the summer, humidity and high temperatures favour the growth of microbes. Therefore, cooked food must be maintained always in the fridge, otherwise a risk to develop pathogens in it and to cause gastrointestinal problems.

8. Weight loss tips: During the summer fruits are sweeter, so they are more fattening

The summer fruits are liked by most people and because we have the false impression that what we like is fattening; we assume that we should not eat them. It should be clear that all fruits contain 15 grams. 80 g sugars., so the energy efficiency of each fruit depends purely on the quantity that will consume. However, because the summer fruits are more delicious, we tend to eat large quantities and actually acquire more calories. But if we think that a portion of fruit corresponds to a slice of watermelon or melon, or 2 apricot, or peach or 8-10 cherries or grapes, then we understand how much fruit we should eat in order to follow the recommendation of 3 to 6 fruit per day, depending to our energy needs.

9. Weight loss tips: The melted ice cream is not a healthy choice and we must avoid it

The ice cream is maintained at freezing temperatures and must be consumed soon after removing it from the refrigerator so as not to grow microbes. This does not mean that we cannot eat it melted, simply when it melts it must be consumed and not return to the freezer, because it increases the risk of ‘damage’. That is why we insist to verify if they ice cream has crystals, which shows us that it has been re-frozen, and it is very important that fridges are kept at a shady place and not under the warm sun.

10. Weight loss tips: When you eat do not go to sea, because you will drown

The process of digestion requires a large amount of blood transferred in the digestive system and thus is missing from the other organs. So when you consume large quantities of food you are feeling drowsy (this is because less blood is in the brain). This does not mean that if you eat a light meal or a sandwich you cannot cool down to the sea. Just you should not swim if the lack of blood supply in your muscles can cause cramps and numbness or when you consume extra food and can not get adequate breathing or our heart cannot draw enough blood to meet the needs and of digestive and swimming.

In this post we outlined 10 weight loss tips to make your summer diet less stressful and more healthy.

Weight loss tips

2011-08-08T10:49:00.000-07:00

There are many misconceptions in the era of weight loss. Over the years a number of weight loss myths have emerged and this makes the weight loss process a difficult and often unsuccessful process. Weight loss is not a difficult thing to achieve provided that you follow proper, healthy and correct weight loss tips and advice. This article outlines 20 weight loss tips that can help you understand the proper way to loose weight in a fast and healthy way.

Weight loss tips #1. When we gain weight we blame our metabolism genes, water, thyroid etc

Nobody can say with absolute certainty what causes our weight to increase beyond the «normal». But whatever the cause (increased caloric intake, inadequate nutritional care, poor quality food, food intolerance, decreased tolerance, the obesity gene, increased fat consumption, physical inactivity, carbohydrate consumption, repetitive weight loss diets, hormonal problems or psychological reasons), the most important point is one: We wouldn’t get fat or we would be less fat if we choose our food carefully, consume less and exercise more.

Weight loss tips #2. Some people weight more because they have a heavier frame.

The differences between a heavier and a lighter frame are a few hundred grams, not kilograms, like some people imagine. Simply, those who have heavier frames have room to weight more than those with the «lighter».

Weight loss tips #3. All weight loss diets can have a positive effect if you follow them strictly.

There are weight loss diets that cannot bring the desire results even when we follow them properly. This is because they are not personalized, or because we follow them when we are in a bad psychological situation or because they create excessive expectations and this makes us frustrated because they do not take into account our personal preferences and do not fit easily into our lifestyle.

Weight loss tips #4. When I follow the same weight loss diet with my wife, we can both lose the same number of kilos.

A woman loses weight harder than a man, while men can lose more pounds in the same period than women. Someone living in cold climates may loose weight more easily than someone living in warm climates, while a young person can loose weight more easily than older people. Those who have many unnecessary pounds and those who have not done a weight loss diet can loose the first pounds faster than those with fewer unnecessary kilos or «veterans» of weight loss diets.

Weight loss tips #5. Criterion of good weight loss diet is losing weight.

A good diet is one that is not unilateral or extreme, it fits in our lifestyle perfectly, helps us to lose weight by reducing the losses from the necessary (muscles) and increasing the losses from the unnecessary (fat) and most importantly when we «end» the diet we have learned how to feed properly, so that in future we do not gain back the lost pounds.

Weight loss tips #6. A weight loss diet is only valid for a certain period of time.

Weight loss diets may last hours, days, weeks, months or years. Diets with timetables almost always fail and when they do not fail their positive effects are temporary. That is why the adoption of «proper nutrition» is a permanent way to have a normal weight and not a long lasting «diet». You can follow a proper diet forever while you can follow a weight loss diet for a certain period of time (depending on your strenghts and willingness).

Weight loss tips #7. It is not important how to reduce calories as long as you reduce them.

The reduction of calories should be done by limiting foods that contain less useful components, and especially those containing sugar and a lot of calories from fat. If you «cut» calories from all types of food this would deprive from your body nutrients necessary for its normal operation and nutrients that can help your body accelerate fat loss.

Weight loss tips #8. The calories do not play a role in a weight loss diet.

The body weight decreases when the energy it gets (calories) is less than what it spends (burn). When you eat fewer calories than you need, you lose weight, because the body covers the difference between what we need and what we are resorting to the stocks. This is the only reason that the caloric intake plays a major role in an attempt to loose weight, but this does not mean that weight loss depends solely on the calories.

Weight loss tips #9. If you do not significantly reduce the calorie intake you will not loose weight.

The low-calorie diets (less than 1,200 a day) are dangerous because the body begins to burn more muscle tissue than fat. When the daily deficit overcomes 1.200-1.500 calories you may loose half a kilo of body protein (muscle) and more than one to two pounds of water (risk of dehydration).

Weight loss tips #10. There is a weight loss diet in which you can lose one pound of fat lose a day.

If you calculate that the average person to maintain normal weight needs 2.000-2.500 calories a day, you can understand that, under normal circumstances, you cannot create a calorie deficit that will lead to a daily loss of a pound of fat. Even with increased physical activity, losing weight from fat cannot exceed a certain limit, and usually, depending on calorie intake and physical activity, 1% per week.

Weight loss tips #11. To loose weight we need to ‘close’ our mouth.

If you suddenly start to eat much less than what you need or abstain completely from eating, the brain perceives the reduction of energy and reacts with a mandate to use reserves. If the situation continues, it will feel threatened, will create conditions for survival with fewer calories: Will force us to limit our physical activities, creating «artificial obstacles», such as dizziness, fatigue and drowsiness, the increase hunger will reduce metabolism and increase resistance to weight reduction, ie with the same calorie deficit will not lose pounds, while with a largest deficit of calories we will lose fewer pounds.

Weight loss tips #12. The body handles all the food energy in the same way.

Food in order to be digested and absorbed need to assimilate a greater or lesser amount of energy, which depends on the nutrients each food contains. Foods that contain many proteins require enormous amounts of energy to be digested than foods containing fats and carbohydrates. In some cases they increase of metabolism for the 2-4 hours of digestion, to exceed 30%. Conversely, if the meal contains only carbohydrates or fatty foods only, then either there is no growth on metabolism or only a minimal increase. That is why most weight loss diets are based on protein foods. Moreover, the method of eating the food, i.e. the form and type of food we eat, plays an important role. The same amount of food needs more energy (burning calories) to be digested when it is solid, rather than when it is in liquid form. For example, the same orange is less «fattening» when eaten than when consumed as juice.

Weight loss tips #13. A weight loss diet means deprivation.

This is absolutely not true. The most acceptable «diet» today is based on the normal daily diet, based on our personal preferences, improving quality and reducing the quantity of food received and increasing physical activity whenever possible. A weight loss diet does not mean deprivation but keeping the food enjoyment with lower doses and less guilt.

Weight loss tips #14. Weight loss diets where the kilos are lost slowly are ultimately effective?

The slow diets are safer from the fast but difficult to follow for long periods. But as the weight loss is «slow», the chances of abandoning the effort are greater. But this does not make them ineffective, but more «difficult», because they require more patience.

Weight loss tips #15. People suffering from thyroid can not lose weight.

The reduced thyroid hormone secretion can result in a reduction of the speed of metabolism and due to this in an increase in the body weight. This can justify in most cases an increase of 2-3 kg – no more. With the help of an endocrinologist the problem can be addressed and the organic effects are reduced.

Weight loss tips #16. With weight loss diets you can loose a certain amount of pounds only

When dieting the first pounds go easily, because it is mostly water. The real weight loss begins when the body starts to use the fat reserves. Then it takes more days, maybe weeks, to lose even 1 kilogram. If you abandon the effort at this point, you will once again gain lost the pounds.

Weight loss tips #17. The protein diets are the best for weight loss.

Any diet that promotes a greater intake of some constituents at the expense of others is dangerous because it disrupts the biochemical balance of the body and does not supply all the nutrients needed.

Weight loss tips #18. There are diets that can deliver local slimming.

No diet, exercise, creams, medicine, nutritional supplement or machine of passive or active gym is able to cause local fat reduction, without having first a general weight loss: The lipolysi (release of fat) is not affected or influenced very little by local stimuli. Any observed reduction in the size of a region may be due to other reasons such as reducing fat (overall) or «muscle tightening» or a reduction in fluid retention.

Weight loss tips #19. The weight loss efforts should target the ‘ideal’ weight.

The ideal weight refer to by statistics is the average, and we are only concerned if we are average or a statistical sample. In essence we must seek an appropriate weight for our body that will allow us to feel, be and look better.

Weight loss tips #20. The pounds will be lost from specific parts of the body.

The way we loose weight depends mainly on our genetic requirements. Nobody knows, and cannot know in advance from which parts of the body there will be weight loss and cannot expect that the weight loss will be from the same body regions as the previous diet. Many time during weigh loss the problematic areas seem more fat, the weak areas become weaker and almost always we keep the same shape, but with smaller dimensions.

The above weight loss tips can help you understand the truths and myths about weight loss. If you are willing to make the effort, have a lot of patience and get proper weight loss help and tips then you are most likely to succeed in your weight loss efforts.

Weight loss tips to lose the unnecessary pounds with a proper diet

2011-08-08T10:45:00.000-07:00

It is the time when most people remember the extra weight gained during winter and want desperately to lose them if it was possible yesterday. Thus, they are ready to pursue anything promising quick weight loss without calculating the risks behind incorrect diets or other methods of weight loss. This article is about weight loss tips that can help you lose the extra weight with a proper diet.

A proper diet for weight loss should be balanced and based on food hygiene. Initially you must eat a variety of foods from all food groups to ensure balance in all nutrients. The main four food groups are:

a) Milk and milk products
b) Meat and meat substitutes
c) Fruits and vegetables
d) Cereals and starchy vegetables.

These groups are divided in proportion to the nutrients they contain. Eating from the four groups in similar daily ratios ensures a complete nutritious diet.

Each portion from the milk group is around 80-120 calories and is rich in calcium, phosphorus and protein. With osteoporosis, diets that do not give enough milk are dangerous. Allocate the 80 -120 calories for food rich in calcium. The fat free dairy products are an ideal source of calcium (a glass of skimmed milk provides about 1 / 3 of daily calcium intake).

Reduce the fat to a minimum, especially saturated fats and cholesterol. Increased fat consumption is considered a key cause of obesity, diabetes, coronary heart disease, hypertension, and some forms of cancer. The aim is to reduce consumption of fat at least below 30%.

Basic weight loss tips for reducing fat in your diet

a. Reduce consumption of meat, sausage and replacing them with poultry and fish.
b. Watch out for the yolky egg, and not more than 3 in a week.
c. Remove the visible fat from all foods.
d. Avoid butter.
e. Cook with monounsaturated oils (olive oil) or no oil.
f. Always check the labels of products for the fat
g. Reduce saturated fat for at least <10% and cholesterol to 300 mg / day.
h. Avoid the fast-food. The classic hamburger is 50% fat
i. prefer food cooked in the grill or boiled in steam and do not fry

Weight loss tips to maintain our ideal weight

Avoid ‘miracle’ weight loss diets

When you follow weight loss diets that suggest the intake of calories which is much less than the basic metabolism and even the systematic neglect of meals, is resulting in the increase of body fat and of course a number of other harmful effects on the body and your health like migraine headaches. Also, medicines for weight loss are very harmful and dangerous. These weight loss pills e.g. amphetamines, diuretics and others, are suggested by people who have no proper view of an effective and healthy weight loss diet. The diuretic pills give the impression that you are losing weight by dehydrating the body. The weight lost is mainly liquid and immediately you get back the weight you lost and more. Also, weight loss diets that are high in protein and carbohydrate are also harmful and dangerous because they can be a cause of heart failure.

The ideal weight should be achieved with proper nutrition in order for someone to maintain it. For each person the ideal weight differs according to gender, age, body frame size and percentage of body fat.

Fiber

We need to eat foods with high fiber content. It is suggested to take 30 gr. / day for adults and for children is calculated based on the age + 5 grams. (eg 7 years + 5 = 12 grams. / day)

The fiber absorbs a lot of water, which gives the feeling of satiety resulting in eating less. They are difficult in chewing so you eat small amounts. They also assist in the smooth functioning of the gut and fight constipation. They help to reduce cholesterol and fat in the body. They slow absorption from the intestine (e.g. glucose) and thus help diabetics.

Some foods rich in fiber are whole-grain cereal for breakfast, wholemeal bread, the starchy vegetables and legumes, fresh vegetables, fruits (mainly in the skin but also inside).

Reduce sugar, salt and alcohol.

You should reduce the sugar in your diet. The sugar is contained in foods that are high in calories and does not offer any nutrients or vitamins or minerals. That is why the calories we take from sugar are called «empty calories». The sugar affects our health so we should replace it with foods that contain good nutrients.

Instead of soft drinks and juices that contain sugar prefer fresh juice. Avoid the sweets, biscuits and chocolates. Avoid cereals with a lot of sugar; use less sugar in the manufacture of sweets or fructose, which is three times sweeter than normal sugar so we only use 1 / 3. Prefer to use dill, cloves, fennel. These may replace to some extent the amount of sugar.

The salt should be used sparingly because over consumption can cause high pressure. Therefore, avoid salt on the table and do not add salt to food. Avoid eating out, especially fast food. Avoid sausages (salami, sausages, bacon, ham).

Avoid chips, especially the salt dried and canned fruit.

Finally, if you drink alcohol you must drink in moderation.

We must also remember the following weight loss tips:

Drink at least 8 glasses of water daily
Avoid soft drinks, coffees and juices that are not natural.
Consume at least 2-3 portions of low-fat milk.
Eat as many fruits and vegetables that are rich in vitamins A, C and fiber.
Eat as many whole grain foods as possible.
Prefer natural foods, which have not undergone major processing.
Be good consumers and study the labels of foods and nutrients they contain.

Maintaining your ideal weight is not an easy thing to do. It needs a lot of courage and effort. This weight loss tips presented in this article can help you get in the right direction.

?Tips for Effective weight loss

2011-08-08T10:42:00.000-07:00

You have just ended your weight loss diet, you had a difficult time but had immediate results: Lost 6 pounds in 2 weeks … Now you think that you can start eating normally like “a person” and you do not need to continue the gym, since the weight loss objective was achieved. Attention! If you do that, then in less than 6 months you will probably get all the weight you lost and maybe 1-2 more. Most importantly, if you start the weight loss diet again, which is the most likely, it will be more difficult to lose your unnecessary weight … The scenario just described, is knowledgeable to people who are trying to lose weight and see that, while they lose weight at the beginning, after a while they get their weight back, which turns them to start a new diet, so the vicious cycle is perpetuated. This is the «yo-yo phenomenon», and because of that it is difficult to maintain the new weight after the diet. This article provides tips for effective weight loss and explains what is the Yo-Yo phenomenon and how to avoid it, so as to break the vicious cycle of changes in weight.

The yo-yo phenomenon, known as «recycling» of weight loss concerns weight loss and the weight gain. These changes in weight may be small (around 3-5 kg each time), and larger (e.g. 10 or more kg). In the latter case, the recurrent weight fluctuations affect not only your mood but also your health. Although not all studies agree on the consequences of «recycling» of weight on health and the precise mechanism of this phenomenon, but some of them indicate that increases the risk of developing hypertension, even when they concern «recycling» just 5 kilos. Also, some studies associate the yo-yo phenomenon with the weakening of the immune defence system. In other words, the experts tend to come to the conclusion that it is better to maintain your weight, even if this means having a few extra pounds, rather than going through rapid weight loss and regain the weight later.

What is the problem with weight loss diets?

The wrong choice of weight loss solutions may be the main reason for the Yo-Yo phenomenon. In other words, the change of weight occurs mainly when the deprivation diet is very strict and is aimed to lose weight fast. The nutritionists point out that the rapid weight loss makes us more prone to the rapid reinstatement. Why is this? Because when you lose weight fast (more than 1 kg per week), then the largest «victim» of weight loss is muscle tissue and fluids of our body. The more rapidly we lose weight therefore, the more we lose muscle tissue. Conversely, the loss of fat is less than 70%. If for example we loose 10 pounds, then we will lose substantially less than 7 pounds of fat. On the other hand, loss of muscle tissue is around 10% (the percentage very roughly corresponds to half a kilo of muscle and is considered very high). The muscle tissue is necessary to maintain the basic metabolic rate (i.e. the calories we burn for the normal operation of our organism). The more undernourished are the muscles, the fewer calories we burn. So, if the combustion of the body is reduced, it is more difficult to maintain weight and this increases the chances of re-gaining the lost weight. Moreover, deprivation diets undermine the effort to maintain the weight in another manner. Because they are strict diets, after we have completed them we have the strong desire to eat what was «forbidden» by those diets. The custodial syndrome created increases the consumption of foods, particularly those rich in calories and fat, leading quickly to retake the lost weight.

Why after a weight loss diet you end up with more fat?

When you get back the lost weight after a fast and miraculous weight loss diet, the scale again shows you 10 pounds heavier, but with one important difference: this time we have more fat (for example, while we lost 6 pounds of fat and 4 pounds of fluid, now we have “gained” more than 7 pounds of fat). As experts explain, when the body is re-gaining weight it tends to store more fat than the quantity lost initially. In other words, the composition of our body weight is changing. Accordingly, each time we recover the lost weight, we increase the percentage of fat in our body. Indeed, according to surveys, it appears that fat is increasing in the abdomen, which is associated with greater risk of heart disease and diabetes. This phenomenon makes any subsequent effort to effectively lose weight more difficult because fat burns very slowly.

How to avoid the yo-yo phenomenon?

Five steps to avoid the yo-yo phenomenon

Start slowly with small weight loss.

When you start a weight loss diet set a target to lose up to 1 kilo per week (or, more accurately, 1% of our weight per week and no more). Obviously, this target excludes deprivation and strict diets

Gradual reduction of calorie intake.

It is recommended to gradually reduce the calories we consume, so that our organism does not consider that you are undernourished (in this case the reaction of our body and if it seems strange, is to protect the fat … and to «burn» the muscle tissue, because of course it has already exhausted the reserves of carbohydrates). Through the gradual reduction of calories, we are thus protecting some precious muscle tissue (if you find this step difficult, you can seek the help of a dietician

Follow a diet without bans.

It is very important that the diet does not prohibit the consumption of any food group. In this way you avoid the custodial syndrome, which can lead to regain the lost weight

Physical Exercise.

Exercise during diet protects and strengthens the muscular system by preventing a significant reduction in the basic metabolic rate. Of course, this does not necessarily mean that we should go to the gym. Any type of physical exercise that increases heart rate and stimulates the muscles is welcomed (eg walking, cycling, swimming). The most easy and practical is to walk in a quick pace for 30 minutes a day. Indeed, the combination of diet with exercise is considered the secret to maintaining the new weight. Practically, this means that we need to continue physical activity even after the diet; we need to place it in our daily routine

5. Regular weight control

After completing the diet, you should manage your weight on a weekly basis (not necessarily in the scale, but also with our own clothes, for example, if you squeezed to enter your jeans, whereas before it was more comfortable). The objective of self-control is to «avoid» gain weight beyond the reasonable limit of about 2-3 kg. If this happens, then we must go back to a more careful weight loss solution, until returning to the desired weight

Some facts why weight loss diets fail

90% of those who re-gain their weight after a weight loss diet, ie those who fall into the trap of the Yo-Yo phenomenon, make similar nutritional mistakes:
They are starting to eat like before the diet
They forget breakfast
They eat many fatty snacks between meals
They do not eat fruits and reduce salads
They stop any physical activity.

Conversely, those who manage to achieve effective weight loss typically they combine a weight loss diet with physical activity but most importantly they continue to consciously watch their diet and exercise consistently.

?Why Weight loss diets fail

2011-08-08T10:36:00.000-07:00

It is a fact that most weight loss diets fail. This is because there is no easy and miracle way to lose weight fast and healthy. In order to lose weight you need to be patient and follow a diet that is custom to your needs and special characteristics. This article outlines the 10 best reasons of why weight loss diets fail and also provides you with weight loss tips on how to follow a diet successfully.

Why weight loss diets fail? 10 reasons why you should not follow a weight loss diet

No diet has long-term weight loss results. Even with a long-term plan, we may lose weight, which then retake the same-or more. Studies have shown that people who follow weight loss diets regularly are more likely to become overweight than those who eat normally

The diet can cause serious and sometimes fatal problems to our health. Deaths due to cardiac arrhythmia or other problems associated with weight loss diets are recorded every year in the United States. Studies even show that the phenomenon of weight-gain and weight loss is associated with high fatality rates

The diet «cuts» the physiological functions of the body. The sudden loss of weight puts our organism in defence, which reduces the metabolism, the pulses of the heart, body temperature and libido, affecting therefore negatively, the mental, emotional and social activities.

4. Those who do follow weight loss diets often feel weak and tired, suffering from dizziness and experience concentration difficulties. These symptoms may be due to lack of significant elements such as iron, protein and, of course, the calories

Since the weight loss diets interfere with normal eating habits, they often lead to undesirable effects such as hyperphagia, bulimia or anorexia. Those who are on a diet they ignore the normal signals of hunger and satiety, and as a result their organism is lead to the habit of eating much more or much less than normal. All eating disorders are mainly due to chronic diets, and due to psychological factors created by them

The excessive preoccupation with our weight, both with ourselves and with others, leads us into the trap of giving greater importance to appearance than in the character of people. Remember that old saying that says “Do not judge a book by its cover

”.

As though it may seem paradoxical, the weight loss diet leads to preoccupation with food. It has been shown that those who are on a diet, they spend more time thinking and eating food, which is considered part of the body defence against malnutrition

The excessive preoccupation with weight tortures not only women but more and more men and children, often leads to low self-esteem as the person is concentrated more on the external appearance, rather than the personality, character, the talents and abilities

Mothers who are on a weight loss diet-are-bad example for their children, because they are dealing excessively with their weight from a very early age

10.

Making a weight loss diet, often makes you fall into the trap and put your life in standby mode, waiting to be slimmer to do the things you want or things you believe will make you happy, which of course translates into losing valuable time and years from your life that will not come back regardless if you lose weight or if you decide to give up diets forever.

Weight loss tips for a successfully weight loss

The diet and weight loss are matters, which concern us particularly, because it directly affects our health and also the image of our body.

Certainly, many people use the wrong methods to lose weight, usually because they do not have the knowledge, the financial capacity to support a right choice or the patience to wait until they reach the weight they want. Some of the most common errors made in relation to weight loss will be analyzed below and they should be avoided because they may have devastating effects on your metabolism

Do not follow a weight loss diet given for someone else

Following a diet that was give for someone else may lead to weight loss failures. This is a natural consequence. We must make absolutely clear that everyone has different metabolic needs, different lifestyles and eating habits that must be explored before following a diet. Therefore, a diet to be successful should be adapted to these and only these needs.

It is not possible that a person weighing 110 kilos to follow the same diet with a person who weighs 70 kilos for the simple reason that they have different energy needs and may have a different medical history, as well as different blood tests. The role of the dietician is to collect all information necessary to compose the best diet for each person separately

Do not follow and trust rapid weight loss diets

Probably you’ve seen this before: “For a week I followed the diet of cabbage soup and saw spectacular results: I lost 8 pounds, but unfortunately regain them within 2 weeks and also got another 2.”

Do not trust miracle diets that promise super spectacular results, such as loss of fat from certain parts of the body or loss of 10 kg of both fat and weight in a week etc. If there were really good diets that someone could easily apply and lose weight fast without healthy risks and without destroying the metabolism and most importantly without getting the weight back, then the nutritionists who advocate a balanced diet and a gradual weight loss would have disappeared as a species simply because everyone would apply the super spectacular diets.

However, it seems that the dieticians will survive and the lost weight comes back to double and triple after a spectacular super diet (such as cabbage soup, with the 5 fruit and the 2 yoghurts, the zone diet, Atkins diet, the Beverly Hills Diet and others) so it is certain and for sure there are no magic and painless ways to lose weight.

Do not believe everything the marketers are trying to sell you. Let us speak the language of truth. If you follow a diet that is chemical or extremely low calorie, you will only succeed in losing fluids and muscle mass and then regain the lost weight in the form of fat. In addition, an improper diet shake your nerves, decreasing the concentration, cause sleep disorders, depression, and hypotension and can also cause anaemia

Be patient is your weight loss efforts

‘My friend and me have the same weight, same height and same age. We follow the same diet, yet she has lost 5 pounds so far and I only 3. Is something wrong with my body?

As stated above, each person’s organism is different, thus responding to a weight loss program in a different manner than another person with the same weight at the same age and same height. There is no problem with your organism. Continue to consistently follow the diet and your body will respond in time. Do not hurry and do not compete with others. It is not a race; it is an effort to improve your self

Eat foods from all food groups

‘You must not eat any pasta and make detoxification diet once a week with 5 fruit and 3 light yogurts in order to lose weight fast. My metabolism helps gain weight even if I eat a few pasta”.

Who assessed your situation and concluded that you should not eat pasta because it will help you gain more weight? Is there a proven test, which shows that detoxification is necessary for weight loss, are there any real scientific studies? Probably not.

To lose weight properly with less chance of losing liquids and to maximize fat loss, it is necessary to eat balanced from all food groups, in an amount less than that required for maintaining your weight. If you reduce too much the intake of calories, then it affects your metabolism, and this will reduce the burning of fat and you will begin to lose weight more difficult.

The detoxification diets, only contribute to reduced energy intake, dehydration and can cause depletion due to low energy. The result is that you lose weight temporarily, but you will regain the weight immediately when you start to eat normally.

Conclusion

If you want to lose weight sensibly, then you should follow weight loss tips that are proven and get weight loss help custom to your own needs from specialists.

When getting the assistance of a specialist you should look very carefully at the experience and training of the person. You should see if he/she is a graduate, has licensed to practice and is a member of the Dieticians Association. There are many nutritionists that do not have the necessary qualifications and experience so you need to be very careful from whom you will get advice about your weight loss efforts.

Our health is not ‘cheap product’, so there are no cheap ways to manage it. Each of us has the right to proper and professional information on weight loss diets and it is your right to request it.

Lower Abs Workouts For Ripped Abs

2011-08-07T12:29:00.000-07:00

Lower abs workouts are important in any serious exercise program. They help to strengthen the spine and lower back, as well as build up the abdominal muscles. The lower abs contain two different sections, the Rectus Abdominus and the Transverse Abdominus. It is important to train both sections of the lower abs in order to create a stable lower abdomen.
They are one of the hardest muscle groups to train as they require constant work in order to keep them built up. Of course, losing the fat around the stomach area is crucial so that you can show off your abs but that will be covered in more detail in another article on this site. For now we are concentrating on the lower abs and the workouts that will help.
So, here's some lower abs workout tips

:
1.
Don't Overdo The Training
When working on the abs, either by sit-ups or another exercise, it is important to always feel the lower abs as you are training. If you don't feel them but feel other muscle groups, then you should stop training and rest for a few minutes. Otherwise you will just be wasting valuable energy

.
2.
Start Slowly To Avoid Injury
If at any stage you feel pain in your lower back, then stop the exercise immediately. You should never feel pain when exercising, it either means that your abs aren't built up enough to cope with the exercise or you may even not be doing the exercise as it should be done.
3. Don't Rush It
Take your time when doing your lower ab exercises. You will get more benefit by taking your time and performing the exercises correctly, than you will by rushing them and not doing them right

.
4.
Remember To Breathe
OK, we all know what happens if we don't breathe! But when training it is important to breathe at the correct stage of the exercise. When doing sit-ups, you should breathe in when crunching and breathe out when straightening up. Get your breathing right and it will help build your muscles faster.
Although lower abs workouts can be quite strenuous, unfortunately there is no short cut to getting ripped abs. You simply have to perform the exercises regularly, do them correctly and try to enjoy them as much as you can. The more times you put them off, the less they will grow and the longer it will take you.

Dessert Recipes

2011-08-04T12:06:00.000-07:00

:Various dessert ideas

Unlike other recipe sites, the recipes provided below are accompanied with complete nutritional information so you can be the judge of what goes into your body. I try to find meal ideas that are quick, sensible, and tasty, so I truly hope you enjoy your food while keeping/staying fit! If you have a recipe idea, please, forward it to me and I'll see that it gets posted

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Banana & Strawberry Smoothie

1. Place the banana, strawberries, and yogurt into a blender and process for a few seconds until they appear smooth.
2. Pour them into a glass and serve at once.

5 mins to prepare, 0 mins to cook

Serves: 1

Ingredients

1banana, sliced
1/2 cup fresh strawberries
2/3 cup low fat plain yogurt

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Yogurt & Cucumber Dip

1. Peel, then coarsely grate the cucumber. Place them in a sieve and squeeze out as much of the water as possible. Then put the cucumber into a bowl.
2. Add the yogurt, garlic, and chopped mint to the cucumber and season with pepper. Mix well together and chill in the refrigerator for about 2 hours prior to serving.
3. To serve, stir the cucumber and yogurt dip and transfer to a serving bowl. Sprinkle with salt and accompany with warmed pita bread.

10 mins to prepare + chilling time

Serves: 4

Ingredients

1small cucumber
1 1/4 cups of Greek Yogurt
1 large garlic clove, crushed
1 tbsp chopped mint or dill
salt and pepper
warm pita bread, to serve

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Summer Fruit Slush

1. Pour the orange juice, lime juice, and sparkling water into a food processor and process gently until combined.
2. Add the summer fruits and ice cubes. Process until a slushy consistency has been reached.
3. Pour the mixture into a glass, and decorate with whole raspberries and blackberries on toothpicks. Then serve.

5 mins to prepare, 0 mins to cook

Serves: 2

Ingredients

4tbsp orange juice
1 tbsp lime juice
scant 1/2 cup sparkling water
2 1/3 cups frozen summer fruits (blueberries, raspberries, blackberries and strawberries)
4 ice cubes
DECORATION
fresh whole berries
toothpicks

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Carrot Bars

1. Preheat the oven to 350F/180C. Lightly oil and line a 10 x 8 inch / 25 x 20 cm shallow, rectangular baking pan with parchment paper.
2. Cream the butter and sugar together in a bowl until light and fluffy, then gradually beat in the eggs, adding a little flour after each addition.
3. Add all the remaining ingredients, except the slivered almonds. Spoon the mixture into the prepared pan and smooth the top. Sprinkle with the slivered almonds.
4. Bake in the preheated oven for 35-45 minutes, or until the mixture is cooked and a skewer inserted into the center comes out clean.

10 mins to prepare, 35-45 mins to cook and cool

Serves: 14-16 bars

Ingredients

corn oil
6 oz/175g unsalted butter
3/8 cup (packed) brown sugar
2 eggs, beaten
1/2 cup self-rising
whole-wheat flour, sifted
1 tsp baking powder, sifted
1 tsp ground cinnamon, sifted
11/8 cups ground almonds
1/2 cup no-soak dried apricots, finely chopped
3/8 cup toasted chopped hazelnuts
1 tbsp slivered almonds

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Source:fullfitness.net/recipes/dessert

Dinner Recipes

2011-08-04T12:03:00.000-07:00

:Various dinner ideas

========================

Salmon Fillet

1. Preheat the oven to 375F/190C. Place the fillets on a cutting board and drizzle with a little oil. Season to taste with pepper. Heat a skillet and cook the fish, nonskin-side down first, until browned. Turn over to brown the other side. Transfer the fish to a roasting pan and cook in the oven for 10-12 minutes, until the fish flakes easily. Melt the butter in a small pan, then let stand until separated. Pour off the clear, clarified butter into a separate pan, and discard the white salty residue.
2. Cook the asparagus for 2-3 minutes in boiling water. Drain, rinse under cold running water, drain again, and set aside.
3. Add the tomatoes, dill and lemon rind to a bowl and mix. Divide the asparagus and salmon between 4 plates, spoon some of the tomato dressing over each one, and serve.

30 mins to prepare, 30 mins to cook

Serves: 4

Ingredients

4salmon fillets, about 6oz 175g each, trimmed
1 tbsp olive oil
pepper
4 oz/115g 2 bunches asparagus
6 tomatoes, peeled, seeded and chopped
1 tbsp chopped fresh dill
grated rind of 1 lemon
=-============================================

Chili Chicken & Chickpea Mash

1. Make shallow cuts in each chicken breast. Place the chicken in a dish, brush with the olive oil, and coat both sides of each breast with the harissa paste. Season well with salt and pepper, cover the dish with foil, and let marinate in the refrigerator for 30 minutes.
2. Preheat the oven to 425F/220C. Then transfer the chicken breasts to a roasting pan and roast for about 20-30 minutes until they are cooked through and there is no trace of pink in the center.
3. Meanwhile make the chickpea mash. Heat the oil in a pan and gently fry the garlic for 1 minute, then add the chickpeas and milk and heat through for a few minutes. Transfer to a blender or food processor and puree until smooth. Season to taste with salt and pepper and stir in the fresh cilantro.
4. To serve, divide the chickpea mash between 4 serving plates, top each one with a chicken breast, and garnish with cilantro.

15 mins to prepare, 30 mins to marinate, 30 mins to cook

Serves: 4

Ingredients

4skinless chicken breasts, about 5oz/140g each
3 tbsp olive oil
8 tsp harissa paste
salt and black pepper
2-3 garlic cloves, crushed
14 oz/400g no salt/sugar,
canned chickpeas, drained and rinsed
4 tbsp semiskim milk
3 tbsp chopped fresh cilantro
=============================================

Broiled Tuna & Vegetable Kabobs

1. Preheat the broiler to high. Cut the tuna into 1-inch/2.5 cm dice. Peel the onions, leaving the root intact, and cut each onion lengthwise into 6 wedges.
2. Divide the fish and vegetables evenly between 8 wooden skewers (presoaked to avoid burning) and arrange on the broiler pan.
3. Mix the oregano and oil together in a small bowl. Season to taste with pepper. Lightly brush the kabobs with oil and cook under the preheated broiler for 10-15 minutes or until evenly cooked, turning occasionally. If you cannot fit all the kabobs on the broiler pan at once, cook them in batches, keeping the cooked kabobs warm while cooking the remainder. Alternatively, these kabobs can be cooked on a barbecue.
4. Garnish with lime wedges and serve with a selection of salads, cooked couscous, new potatoes, or bread.

10 mins to prepare, 15 mins to cook

Serves: 4

Ingredients

4tuna steaks, about 5 oz/140g each
2 red onions
12 cherry tomatoes
1 red bell pepper, seeded and diced into 1-inch pieces
1 yellow bell pepper, seeded and diced into 1 inch pieces
1 zucchini, sliced
1 tbsp chopped fresh oregano
4 tbsp olive oil
freshly ground black pepper
lime wedges

===============================================

Corn & Green Bean-Filled Potato

1. Preheat the oven to 375F/190C. Scrub the sweet potatoes and piece the skin of each potato with a sharp knife several times. Arrange on a baking sheet and bake in the preheated oven for 1-1 1/4 hours, or until soft and tender when pierced with the point of a sharp knife. Keep warm.
2. When the potatoes are cooked, bring a pan of water to a boil, add the fava beans and corn, and return to a boil. Reduce the heat, cover, and let simmer for 5 minutes. Trim the green beans, cut in half, and add to the pan. Return to a boil, then reduce the heat, cover, and let simmer for 3 minutes, or until the green beans are just tender.
3. Blend the oil with the vinegar in a small bowl and season to taste with pepper. Drain the corn and beans, return to the pan, ad the tomatoes, and pour the dressing over. Add the torn basil leaves and mix well.
4. Remove the sweet potatoes from the oven, cut in half lengthwise, and open up. Divide the corn and bean filling between the potatoes and serve at once, garnished with basil leaves.

10 mins to prepare, 1hr to cook

Serves: 4

Ingredients

4red-fleshed sweet potatoes
1 cup frozen fava beans
3/4 cup forzen corn kernels
4 oz/115g fine long green beans
5 oz/140g fresh tomatoes, chopped
t tbsp olive oil
1 tbsp balsamic vinegar
freshly ground black pepper
2 tbsp torn fresh basil leaves, plus extra leaves to garnish
====================================================

Tofu & Vegetable Stir Fry

1. Heat the vegetable stock in a wok and stir-fry the scallions, garlic, ginger, and chili for 2 minutes.
2. Add the vegetables and stir-fry for 3-4 minutes. Add the tofu and cook for a further 2 minutes.
3. Mix the water and lemon juice together, then pour over the vegetables and cook for 1 minute.
4. Stir in the sesame oil and almonds and serve immediately on a bed of rice or rice noodles.

5 mins to prepare, 10 mins to cook

Serves: 4

Ingredients

2tbsp vegetable stock
4 scallions, chopped
2 garlic cloves, crushed
1-inch piece gingerroot,peeled and grated
1/2 fresh red chili, seeded and finely chopped
1 red and 1 yellow bell pepper, seeded and sliced
1 cup green beans cut into 1 inch pieces
1 head of broccoli divided into florets
1 1/3 cup of bean sprouts, rinsed
8 oz/225g firm tofu, cubed
2 tbsp water
juice of 1 lemon
2 tsp sesame oil
1/3 cup blanched almonds, halved
=========================================

Roast Beef Salad

1. Preheat the oven to 425F/220C. Rub the beef with pepper to taste and Worcestershire sauce. Heat 2 tablespoons of the oil in a small roasting pan over high heat, add the beef, and sear on all sides. Transfer the dish to the preheated oven and roast for 30 minutes. Remove and let cool.
2. Bring a large pan of water to a boil, add the beans, and cook for 5 minutes, or until just tender. Remove with a slotted spoon and refresh the beans under cold running water. Drain and put into a large bowl.
3. Return the bean cooking water to a boil, add the pasta, and cook for 11 minutes, or until tender. Drain and return to the saucepan.
4. Add the pasta to the beans with the onions, radicchio leaves and olives in a serving dish or salad bowl and arrange some thinly sliced beef on top.
5. Whisk the dressing ingredients together in a separate bowl, then pour over the salad and serve at once with extra sliced beef.

10 - 15 mins to prepare, 45 - 50 mins to cook

Serves: 4

Ingredients

21oz/600 g beef fillet, trimmed of any visible fat
pepper
2 tsp Worcestershire sauce
2 tbsp olive oil
14 oz/400 g green beans
3 1/2 oz/100g small pasta, such as orecchiette
2 red onions, finely sliced
1 large head radicchio
generous 1/4 cup of green
olives, pitted
DRESSING
1 tsp Dijon mustard
2 tbsp white wine vinegar
3 tbsp olive oil
=============================================

Tuna & Avocado Salad

1. Toss the avocado, tomatoes, red bell peppers, parsley, garlic, chili and lemon juice together in a large bowl. Season to taste with pepper, cover, and let chill in the refrigerator for 30 minutes.
2. Lightly crush the sesame seeds in a mortar with pestle. Tip the crushed seeds onto a plate and spread out. Press each tuna steak in turn into the crushed seeds to coat on both sides.
3. Heat the spray oil in a skillet, add the potatoes, and cook, stirring frequently, for 5-8 minutes, or until crisp and brown. Remove from the skillet and drain on paper towels.
4. Wipe out the skillet, add the remaining oil, and heat over high heat until very hot. Add the tuna steaks and cook for 3-4 minutes on each side.
5. To serve, divide the avocado salad between 4 serving plates. Top each with a tuna steak, then sprinkle over the potatoes and a handful of arugula leaves.

10 mins to prepare, 30 mins to chill, 20 mins to cook

Serves: 4

Ingredients

1avocado, pitted, peeled, and cubed
9 oz/250g cherry tomatoes, halved
2 red bell peppers, seeded and chopped
1 bunch fresh flat-leaf parsley, chopped
2 garlic cloves, crushed
1 fresh red chili, seeded and finely chopped
juice of 1/2 lemon
low-fat spray oil
pepper
3 tbsp sesame seeds
4 fresh tuna steaks, about 5 1/2 oz/150g each
8 cooked new potatoes, cubed
arugula leaves, to serve
==============================================
Source:fullfitness.net/recipes/dinner

Lunch Recipes

2011-08-04T11:58:00.000-07:00

Lentil Bolognese

1. Heat a pan over low heat, add the oil and garlic, and cook, stirring until golden brown. Add all the vegetables, except the mushrooms, increase the heat to medium, and cook, stirring occasionally, for 10-12 minutes, or until softened and there is no liquid from the vegetables left in the pan. Add the mushrooms.
2. Increase the heat to high, add the wine, and cook for 2 minutes. Add the thyme and juice from the tomatoes and cook until reduced by half.
3. Add the lentils and pepper, stir in the tomatoes, and cook for an additional 3-4 minutes.
4. Meanwhile, cook the spaghetti according to the instructions on the package.
5. Remove the pan from the heat and stir in the lemon juice, sugar, and basil.
6. Serve the sauce with the cooked spaghetti, garnished with basil sprigs.

25 mins to prepare, 20 mins to cook

Serves: 4

Ingredients

1tsp canola/vegetable oil
1 tsp crushed garlic
1 oz/25g, peeled weight, onion, finely chopped
1 oz/25g leek finely chopped
1 oz/25g celery, finely chopped
1 oz/25g seeded, finely chopped, green bell pepper
1 oz/25g, finely chopped, peeled weight, carrot
1 oz/25g finely chopped, zucchini
3 oz/85g flat mushrooms, diced
4 tbsp red wine
pinch of dried thyme
14 oz/400g canned tomatoes, chopped, strained, and juice and pulp reserved separately
4 tbsp dried Puy lentils, cooked
2 tsp lemon juice
pepper
3 tbsp chopped fresh basil
5 oz/140g dried spaghetti
1 tsp sugar
==============================================

Tabbouleh Salad

1. Cover the bulgur wheat with boiling water in a large bowl. Stir and let it stand for about 20-25 minutes or until the bulgur is tender but still retains some bite. Drain well.
2. Transfer to a serving bowl and let it cool slightly. Add the tomatoes, cucumber, and scallions and toss until combined. Stir in the herbs.
3. Mix together the lemon juice and olive oil to make the dressing and put it over the salad. Mix well with a spoon, then season with salt and pepper to taste.
4. If serving with the provolone, heat a stovetop grill pan until hot. Place the provolone on the pan and cook for about 2-3 minutes, turning halfway. Serve the provolone on top of the tabbouleh.

5 mins to prepare, 0 mins to cook

Serves: 2

Ingredients

2ripe bananas
2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract
========================================

Pasta With Cherry Tomatoes

1. Preheat the oven to 400F/200C
2. Bring a large pan of water to boil, add the leeks, and cook for 2 minutes. Add the butternut squash and cook for an additional 2 minutes. Drain in a colander.
3. Mix the curry paste with the oil in a large bowl. Toass the leeks and butternut squash in the mixture to coat thoroughly.
4. Transfer the leeks and butternut squash to a nonstick baking sheet and roast in the oven for 10 minutes until golden brown. Add the tomatoes and roast for an additional 5 minutes.
5. Meanwhile, cook the pasta according to the instructions on the package and drain
6. Put the sauce into a large pan and warm over low heat. Add the leeks, butternut squash, tomatoes, and cilantro and stir in the warm pasta. Mix thoroughly and serve.

15 mins to prepare, 25 mins to cook

Serves: 4

Ingredients

51/2oz/150g baby leeks, cut into 3/4-inch slices
6 oz/175g, peeled weight,butternut squash, seeded and cut into 3/4 inch chucks
1 1/2 tbsp medium curry paste
1 tsp canola or veg oil
6 oz/175 cherry tomatoes
9 oz/250g dried pasta
1 1/4 cups White Sauce
2 tbsp chopped fresh cilantro leaves
===============================================

Cajun Chicken Salad

1. Make 3 diagonal slashes across each chicken breast. Put the chicken into a shallow dish and sprinkle all over with the Cajun seasoning. Cover and let chill for at least 30 minutes.
2. When ready to cook, brush a stove-top grill pan with the corn oil over the chicken. Heat the pan under high heat until it is very hot (sprinkle a few drops of water into the pan and look for immediate sizzle). Add the chicken and cook for 7-8 minutes on each side, or until thoroughly cooked. If it is still slightly pink in the center, cook for longer. Remove the chicken and set it aside.
3. Add the mango slices to the pan and cook for 2 minutes on each side. Remove and set aside.
4. Meanwhile, arrange the salad greens in a salad bowl and sprinkle over the onion, beet, radishes, and walnut halves.
5. Put the walnut oil, mustard, lemon juice, and salt and pepper in a screw-top jar and shake until well-blended. Pour over the salad and sprinkle with the sesame seeds.
6. Arrange the mango and salad on a serving plate and top with the chicken breast and a few salad greens.

5 mins to prepare, 30 mins chilling, 15 mins cooking time

Serves: 4

Ingredients

4skinless, boneless chicken breasts, about 5 oz/140g each
4 tsp Cajun seasoning
2 tsp corn oil
1 ripe mango, peeled, seeded, and cut into thick slices
7 oz/200g mixed salad greens
1 red onion, thinly sliced and cut into half
6 oz/175 g cooked beet, diced
3 0z/85g radishes, sliced
3/8 cup walnut halves
4 tbsp walnut oil
1-2 tsp Dijon mustard
1 tbsp lemon juice
salt and pepper
2 tbsp sesame seeds
===========================================

Three Bean Salad

1. Arrange the salad greens in a salad bowl and set aside.
2. Thinly slice the onion, then cut it in half to form half moons and place them in a bowl.
3. Thinly slice the radishes, cut the tomatoes in half, and peel the beet and dice. Add to the onion with the remaining ingredients, except the nuts and cheese.
4. Put all of the ingredients for the dressing into a screw-top jar and shake until blended. Pour over the bean mixture, toss lightly, then spoon on top of the salad greens.
5. Sprinkle over the nuts and cheese and serve at once.

5 mins to prepare

Serves: 4-6

Ingredients

6oz/175g mixed salad greens, such as spinach, arugula and frisee
1 red onion
3 oz/85g radishes
6 oz/175g cherry tomatoes
4 oz/115g cooked beet
10 oz/280g canned cannellini beans, drained and rinsed
7 oz/200g canned red kidney beans, drained and rinshed
1/3 cup dried cranberries
1/4 cup roasted cashews
2 1/2 oz/70g feta cheese, crumbled
DRESSING
3 tbsp extra-virgin olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 tbsp chopped cilantro
salt and pepper
==========================================
Source:fullfitness.net/recipes/lunch

Breakfast Recipes

2011-08-04T11:55:00.000-07:00

Various breakfast ideas

=========================

Yogurt Fruit & Nut Treat

1. Heat the honey in a small pan over medium heat, add the nuts and stir until they are well coated. Remove from the heat and let cool slightly.
2. Divide the yogurt between 4 serving bowls, then spoon over the nut mixture and blueberries.

5 mins to prepare, 5 mins to cook, and 5 mins for cooling

Serves: 4

Ingredients

3tbsp honey
5/8 cup mixed unsalted nuts
8 tbsp plain low fat yogurt
7/8 cup fresh blueberries
======================================

Tasty Porridge

1. Pour oats into a pan with boiling water while stirring continuously
2. Let it keep boiling as you stir for another 5 minutes (or as long as the package indicates).
3. Finally, add salt, or sugar for taste, and serve while still warm. The nutritional information provided does not include sugar.

5 mins to prepare, 12 mins to cook

Serves: 1

Ingredients

11/4cups of water
1/2 cup of rolled oats
salt and sugar
============================================

Baked Eggs With Spinach

1. First, preheat the oven to roughly 400F/200C. Heat the oil in a skillet over medium heat, add the shallots, and cook, stirring frequently, for 40-5 minutes or until soft. Add the spinach, cover, and cook for 2-3 minutes, or until the spinach has wilted. Remove the lid and cook until all the liquid has evaporated.
2. Add the cream to the spinach and season to taste with nutmeg and pepper. Spread the spinach mixture over the base of the shallow gratin dish and make 4 wells in the mixture with the back of a spoon.
3. Crack an egg into each well and sprinkle over the cheese. Bake in the preheated oven for 12-15 minutes, or until the eggs are set. Serve with whole-wheat toast.

10 mins to prepare, 30 mins to cook

Serves: 4

Ingredients

1tbsp olive oil
3 shallots, finely chopped
1 lb 2oz/500g baby spinach
4 tbsp lowfat milk
freshly grated nutmeg
pepper
4 large eggs
2 tbsp parmesan cheese
finely grated, toasted, whole-wheat bread

=========================================

Banana Breakfast Shake

1. Place the bananas, yogurt, skimmed milk, and vanilla extract all into a food processor and process it until smooth.
2. Serve chilled and immediately.

5 mins to prepare, 0 mins to cook

Serves: 2

Ingredients

2ripe bananas
2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract
========================================

Scrambled Eggs With Smoked Salmon

1. Break the eggs into a large bowl and whisk them together with the milk and dill. Then, season to taste with salt and pepper.
2. Add the smoked salmon and mix to combine the two.
3. Melt the butter in a large nonstick skillet and pour the egg and smoked salmon mixture into the skillet. Gently scrape the egg away from the sides of the skillet using a spatula to allow the uncooked egg to fill the surface.
4. Finally, when all eggs are almost cooked but still a little creamy, remove from the heat and spoon onto the prepared toast. Serve at once while still warm, and garnish with some dill.

10 mins to prepare, 5 mins to cook

Serves: 4

Ingredients

4eggs
1/3 cup of low fat milk
2 tbsp chopped fresh dill
salt and pepper
1 1/2 oz/50g smoked salmon, cut into small pieces
2 tbsp butter
toasted, slices of rustic, bread
=================================================

Poached Egg Delight

1. Bring 2 pans of water to a boil and add the asparagus to the first pan. Return the pan to a simmer and cook it for 5 minutes, or until its tender.
2. Meanwhile, reduce the heat of the second pan to a simmer and carefully crack in the eggs, one at a time. Poach for 3 minutes, or until the whites are just set but the yolks are still soft. Then, remove with a slotted spoon.
3. Drain the asparagus and divide between 4 warmed plates. Top each plate of asparagus with an egg and shave over the cheese. Finally, season with pepper and serve immediately.

10 mins to prepare, 10 mins to cook

Serves: 4

Ingredients

101/2oz/300g asparagus
4 large eggs
2 oz/60g parmesan cheese
pepper
===============================================

Tuscan Beans On Toast

1. First, heat the olive oil in a medium saute pan and cook the onion over low heat until soft. Then, add the garlic and cook for an additional minute. Add the limba beans, water, and tomato paste.
2. Bring to a boil, stirring occasionally, and cook for another 2 minutes.
3. Add the balsamic vinegar, parsley, and stir to combine them. Season to taste with pepper and serve over slices of toasted ciabatta bread.

5 mins to prepare, 10 mins to cook

Serves: 2

Ingredients

1tbsp olive oil
1 small onion, finely diced
1 garlic clove, crushed
9 0z/250g canned lima beans, drained and rinsed
1/3 cup of water
1 tbsp tomato paste
1 tsp balsamic vinegar
1 tbsp chopped parsley
1 tbsp torn fresh basil
pepper
slice of ciabatta bread, toasted
==================================================
Source:fullfitness.net/recipes/breakfast

Beginner Program

2011-08-03T18:59:00.000-07:00

This workout program should be performed three times a week, and should always follow a 10-15 minute cardio warmup and some light stretching

Shoulders

Bar Military Press

1set, 12 repetitions

This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.

STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.

Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii

Difficulty: Intermediate

===========================================================

Back

Lat Pulldown

1set, 12 repetitions

This exercise works both the back and biceps effectively.

STEP 1. Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.

STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.

Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius

Difficulty: Beginner

------------------------------------------------------------

Cable Seated Low Row

1set, 12 repetitions

This is a very good back exercise that also isolates the upper back effectively when you retract the shoulderblades during the movement. The eccentric part of the movement also stretches the back muscles out.

STEP 1. Place your feet on the platform, keeping a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso - the handles should come all the way in until it reaches your navel.

STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.

STEP 3. Repeat for the desired number of reps.

Target: Back Muscles Worked: Trapezius, Latissimus Dorsi, Pectoralis

Difficulty: Beginner

========================================================

Chest

Decline Close-Grip Bench Press

1set, 12 repetitions

This exercise targets primarily the triceps, but includes some lower chest muscles.

STEP 1. While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart.

STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.

STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.

Target: Arms Muscles Worked: Pectoralis, Deltoids, Triceps Brachii

Difficulty: Intermediate

----------------------------------------------------------------------------

Dumbbell Pull-Over

1set, 12 repetitions

This exercise develops the entire chest and also works the triceps muscles and back muscles. It is a good linking exercise between a chest workout and a back workout.

STEP 1. Lie on a flat bench with your head supported and your feet either in contract with the floor or a raised platform. Hold a dumbbell with both hands, encircling it with your palms against the underside of the top set of plates. Raise the dumbbell up in front of your chest, with your elbows slightly bent.

STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.

STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.

Target: Chest Muscles Worked: Pectoralis, Latissimus Dorsi, Triceps Brachii

Difficulty: Beginner

=============================================================

Arms

Seated Triceps Extension

1set, 12 repetitions

STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.

STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.

STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.

Target: Arms Muscles Worked: Triceps, Deltoids

Difficulty: Beginner

----------------------------------------------------------------------

Dumbbell Biceps Curl

1set, 12 repetitions

This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.

STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.

STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.

STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.

Target: Arms Muscles Worked: Biceps Brachii, Brachialis

Difficulty: Beginner

============================================================

Legs

Machine Leg Extension

1set, 12 repetitions

This is a good basic exercise that develops the quadriceps.

STEP 1. Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your shins rather than your ankles. Line your knee up with the pivot points on the machine and make sure that your starting position is comfortable.

STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.

STEP 3. Inhale and slowly return your legs to the starting position.

Target: Legs Muscles Worked: Quadriceps

Difficulty: Beginner

----------------------------------------------------------------------------

Machine Leg Curl

1set, 12 repetitions

This is a basic but effective exercise that promotes the development of the hamstrings.

STEP 1. Lay face down on the machine, with its leg pad just above your heels and make sure that your knees line up with its pivot points.

STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.

STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.

Target: Legs Muscles Worked: Hamstrings, Glutes

Difficulty: Beginner

------------------------------------------------------------

Beginner Squat

1set, 12 repetitions

STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.

STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.

STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Beginner

=================================================================

Source:fullfitness.net/routines/beginner-program

Weight Loss Routine

2011-08-03T18:52:00.000-07:00

This workout program helps strip away the fat that (hopefully) is covering the built muscle underneath. There are few exercises meant to develop muscles such as the biceps and triceps that men love to shape - working out the bigger muscles helps burn the fat easier.

For this to work, you need to workout roughly 2-3 times a week and go through the following routine 2-3 times per workout. Start by doing 5 minutes of cardio to warmup, then go through each exercise in rapid succession. Do 5 more minutes of cardio, then go through the list again for the second or third time

Workout List

Beginner Squat

9-10repetitions

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Beginner

--------------------------------------------------

Machine Lateral Pull-Down

9-10repetitions

Like the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.

STEP 1. Adjust the kneepads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.

STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.

STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.

STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.

Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius

Difficulty: Beginner

------------------------------------------------------------

Barbell Bench Press

6-8repetitions

This exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.

STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.

STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.

STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.

STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.

Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii

Difficulty: Beginner

---------------------------------------------------------------

Bulgarian Split Squat

8-10repetitions

STEP 1. Using an overhand grip, hold a barbell so that it is resting on your upper back (be careful not to rest it on your neck) and then stand about three feet in front of a bench. Then, lace your left foot on the bench behind you so that only your instep is on it.

STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.

STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Advanced

-----------------------------------------------------

One-Arm Row

8-10repetitions

STEP 1. Use your non-dominant hand to hold a dumbbell, while placing your dominant hand and knee on a bench, as illustrated.

STEP 2. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.

STEP 3. Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.

Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius

Difficulty: Intermediate

-------------------------------------------------------------

Ab Crunch on a Ball

10-12repetitions

The basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.

STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.

STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back

Difficulty: Beginner

---------------------------------------------------------------

Bar Military Press

1set, 12 repetitions

Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii

Difficulty: Intermediate

================================================

Source:fullfitness.net/routines/weight-loss

"Ab Workout "Abdominal Workout Routine

2011-08-03T18:39:00.000-07:00

ince a stronger core supports your spine, you can lift more weight in every exercise. Research also shows that stronger abdominal core muscles mean fewer lower back injuries as you age, not to mention better posture. Finally, who can argue with the great look and feel of having ripped abs?

The following routine helps you accomplish just that. Prior to performing the listed exercises though, remember to warm up for 3-5 minutes, at a relatively easy pace. Follow this up with a minute of running or cycling at your highest pace and rest for another minute prior to starting the routine.

The following list attempts to attack your abdominal muscles from different directions to continuously stimulate them. With time, substitute new exercises in from the list this site provides to prevent your body from growing accustomed

Kneeling Cable Crunch

10-15repetitions

STEP 1. Attach to the high pulley, the rope handle, and grab onto it. While facing the machine, kneel in front of the weights with your butt near your heels, but not resting on them. Hold the ropes at the sides of your face with your elbows pointing straight down to the floor.

STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Intermediate

--------------------------------------------------

Pulse Up

10-12repetitions

STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.

STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.

Target: Abs Muscles Worked: Rectus Abdominis, Lower Back

Difficulty: Intermediate

----------------------------------------------------

Side Crunch

10-12repetitions

STEP 1. Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase.

STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a "V" shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body.

Target: Abs Muscles Worked: Obliques, Rectus Abdominis

Difficulty: Intermediate

---------------------------------------------------------

Oblique V-Up

10-15repetitions

STEP 1. Lie on your side with your body in a straight line and your arms crossed against your chest.

STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.

STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Intermediate

--------------------------------------------------------

Back Raise

10-12repetitions

STEP 1. Position yourself into a back-extension station by placing your feet under the leg brace/anchor so that it is hooked there.

STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.

STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.

Target: Back Muscles Worked: Hamstrings, Glutes, Lower Back

Difficulty: Beginner

-----------------------------------------------------------

V-Up

10-12repetitions

STEP 1. With your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.

STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.

STEP 3. Then, pause for a short time, and return to starting position.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Intermediate

----------------------------------------------------------

Inclined Reverse Crunch

10-12repetitions

STEP 1. Lying on a slant board, with your hips lower than your head, keep your knees slightly bent.

STEP 2. Slowly pull your hips upward and inward, like you would if emptying a bucket of water resting on your pelvis. Keep your knees at the same angle throughout the movement.

STEP 3. Pause, then slowly lower your hips to the starting position.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Advanced

====================================================

Source:fullfitness.net/routines/ab-workout

Muscle Building Workout Program

2011-08-03T18:24:00.000-07:00

Muscle cells, as many studies have shown, grow through the rest phase after a workout - not during the workout itself. Working out helps to stimulate your body, but rest in between is just as important for muscle development.

Therefore, to gain muscle, this routine suggests you workout four days a week - leaving a gap in between 2 of the days. An example would be working out on Monday and Tuesday, then resting before completing the routine.

Perform a warmup set of each exercise everyday first by using 2/3 of the normal amount of weights. Additionally, do two exercises back-to-back, then rest for 2 minutes, and continue onto the next two exercises that you'll perform back-to-back with no rest (this is called 'supersetting'). Finally, complete each routine three times each day, adding 2 repititions everytime you go through the list (ie, do 6, then 8 and finally 10 repititions of the bench press )

=========================================

Day 1

Barbell Bench Press

6repetitions

Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii

Difficulty: Beginner

----------------------------------------------

Barbell Bent Over Row

6repetitions

STEP 1. With your feet shoulder-width apart and your knees bent roughly 15 to 30 degrees, keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be, at this point, roughly parallel to the floor. Grab the barbell off the floor using a false overhand grip (thumbs should be in line with the rest of your fingers) that's slightly wider than shoulder width. Let this bar hang at arm's length in front of you.

STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.

STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.

Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Lower Back

Difficulty: Beginner

---------------------------------------------

Dumbbell Flye

8repetitions

This exercise isolates the chest and can also help with flexibility. However, it should not be used with heavy weights or undertaken by beginners, because of the stress that it places on the shoulder girdle.

STEP 1. Grasp a light-to-moderate pair of dumbbells, then lie back with your arms extended up over your upper chest. Your elbows should be slightly bent and your arms facing each other.

STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.

STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.

Target: Chest Muscles Worked: Pectoralis, Deltoids, Biceps Brachii

Difficulty: Beginner

-------------------------------------------------------------

Seated Reverse Flye

8repetitions

STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.

STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.

STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.

Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.

Target: Back Muscles Worked: Deltoids, Infraspinatus, Trapezius

Difficulty: Intermediate

------------------------------------------------------

Swiss Ball Preacher Curl

6repetitions

STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.

STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.

Target: Arms Muscles Worked: Brachialis, Biceps Brachii

Difficulty: Intermediate

--------------------------------------------------

French Press

6repetitions

STEP 1. Sit at the end of a bench and grab the barbell with a full, overhand grip slightly shy of being shoulder width. Hold the bar over your head with your arms straight but your elbows unlocked.

STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.

STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.

Target: Arms Muscles Worked: Triceps Brachii

Difficulty: Advanced

=================================================================

Day 2

Beginner Squat

4repetitions

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Beginner

----------------------------------------------------------

Dumbbell Reverse Lunge

8repetitions

STEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.

STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.

STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.

Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings

Difficulty: Beginner

-----------------------------------------------------------

Crunch Twist

10repetitions

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.

Target: Abs Muscles Worked: Obliques, Rectus Abdominis

Difficulty: Beginner

-------------------------------------------------------------

Reverse Crunch

10repetitions

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Intermediate

======================================================

Day 3

Assisted Pull-up

5repetitions

This is an excellent exercise for the whole back that can be performed by people of any ability. It also works the biceps muscles and forearm muscles very effectively, so it can be used as part of an arm workout.

STEP 1. Choose a suitable weight, then kneel or stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. Make sure that you keep your shoulders down and retracted slightly back - this will help to keep the tension on your back muscles.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.

Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius

Difficulty: Intermediate

-----------------------------------------------------------

Bar Military Press

5repetitions

Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii

Difficulty: Intermediate

--------------------------------------------------------

Upright Row

8repetitions

STEP 1. For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.

STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.

STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.

Target: Shoulders Muscles Worked: Deltoids, Biceps Brachii, Trapezius

Difficulty: Intermediate

---------------------------------------------------------

Dumbbell Biceps Curl

8repetitions

This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.

Target: Arms Muscles Worked: Biceps Brachii, Brachialis

Difficulty: Beginner

-------------------------------------------------------------------

Seated Triceps Extension

6repetitions

Target: Arms Muscles Worked: Triceps, Deltoids

Difficulty: Beginner

====================================================

Day 4

Dead Lift

4repetitions

is a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.

STEP 1. Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.

STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.

STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.

STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.

Target: Back Muscles Worked: Glutes, Quadriceps, Soleus

Difficulty: Beginner

-------------------------------------------------------

Decline Leg Curl

6repetitions

STEP 1. Adjust the bench so that it declines. Then place a dumbbell between the insteps of your feet and lie facedown on the bench. Grab the front or sides of the bench if you require support.

STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.

STEP 3. Lower the weight gradually, without letting it touch the floor.

Target: Legs Muscles Worked: Hamstrings

Difficulty: Intermediate

--------------------------------------------------------------

Dumbbell Reverse Lunge

6repetitions

Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings

Difficulty: Beginner

--------------------------------------------------------------------------

Hanging Leg Raise

8repetitions

STEP 1. While holding onto a chinup bar using an overhand grip, hang with your knees bent slightly.

STEP 2. Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Advanced

--------------------------------------------------------------------------

Ab Crunch on a Ball

6repetitions

The basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back

Difficulty: Beginner

=====================================================

Source:fullfitness.net/routines/muscle-building-workout-program

Strength Building Workout Program

2011-08-03T18:10:00.000-07:00

Rest is essential when your goal shifts from building muslce to gaining strength. You need to rest not only between workout days, but as well, between sets. You will note the routine uses fewer repitions, because unlike muscle growth training, you need to use the maximum amount of weight possible on fewer repititions.

For this routine, you need to workout three times a week, leaving a day break between day two and three of the routine. Perform a warmup set of each exercise using 2/3 of the normal amount of weights before continuing with the full weight amount.

Do two exercises back-to-back with no rest in between, then rest for 1 minute, and continue onto the next two exercises that you'll perform back-to-back with no rest (this is called 'supersetting').

Even though you will be working out three days a week, alternate between the Day 1 and Day 2 routines. So for example, the first week might look like this: Monday (Day 1), Tuesday (Day 2), Thursday (Day 1) with the following week will start off as Monday (Day 1).

Finally, to build strength, you need to move the weights more quickly in a controlled mannor while maintaing correct posture.

=========================================

Day 1 Upper Body

Barbell Bench Press

5sets, 5 repetitions

Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii

Difficulty: Beginner

------------------------------------------

Barbell Bent Over Row

5sets, 5 repetitions

Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Lower Back

Difficulty: Beginner

--------------------------------------------

Assisted Pull-up

5sets, 5 repetitions

Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius

Difficulty: Intermediate

-----------------------------------------------------

Standing Oblique Crunch

3sets, 8 repetitions

STEP 1. Attach a stirrup handle to the high cable and stand beside the weight stack as shown.

STEP 2. Grab the handle with your inside hand and pull down on the cable so that your palm is in line with your head and your elbow points straight downward.

STEP 3. Crunch your rib cage sideways toward your hip bone on the same side as the arm holding the pulley while keeping your hand in the same position relative to your head. Pause, then slowly straighten your back. Finish the repetitions on one side before doing the same on the other side.

Target: Abs Muscles Worked: Obliques

Difficulty: Intermediate

-------------------------------------------------------

Reverse Crunch

3sets, 8 repetitions

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.

Target: Abs Muscles Worked: Rectus Abdominis, Obliques

Difficulty: Intermediate

==========================================================

Day 2 Lower Body

--------------------------

Back Squat

6sets, 3-5 repetitions

This exercise is an effective one for developing leg strength and also works the upper-body stabilizing muscles. It requires a reasonable amount of strength and stability.

STEP 1. Stand with your feet hip-distance apart and with them facing forward and rest the bar on the back of your shoulders just above your shoulderblades. Pull your abdominal muscles in before starting the movement, but not so tightly that your breathing patterns are affected.
STEP 2. Inhale slowly and start the movement at your hips by pushing them out behind you in a sitting motion. Then allow your knees to bend, making sure that they do not travel forward over your toes.
STEP 3. Travel down until your knees are flexed at 90 degrees at a comfortable point, exhale slowly and push your body weight up through your heels to straighten your legs.

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Advanced

---------------------------------------------------------------------------

Dead Lift

6sets, 3-5 repetitions

Target: Back Muscles Worked: Glutes, Quadriceps, Soleus

Difficulty: Beginner

----------------------------------------------------------------

Swiss-Ball Leg Curl

4sets, 6 repetitions

STEP 1. While lying on your back, place your lower legs on a Swiss ball. Then, put your hands flat on the floor next to your hips.

STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.

STEP 3. Pause, then roll the ball back until your body is in a straight line again.

Target: Legs Muscles Worked: Hamstrings, Quadriceps

Difficulty: Advanced

------------------------------------------------------------

Cable Hamstring Curl

3sets, 8 repetitions

This exercise not only helps with balance and stability but also develops the strength of your hamstrings. You can work your gluteal muscles if you use the third variation.

STEP 1. Stand tall and hold on to the support with both hands, place the foot and ankle of the leg to be exercised into the support strap and raise that leg slightly off the group. Flex your standing leg slightly at the knee. Your legs should be parallel to each other and your abdominal muscles pulled in - but not so tightly that your breathing is affected.

STEP 2. Exhale and slowly pull your ankle up toward your bottom, keeping your hips and knees in line with each other. Do not allow your ankle to travel backward.

STEP 3. When your ankle has moved as far as it can, inhale and slowly lower your leg back to the starting position - but do not allow your foot to touch the floor.

STEP 4. Repeat for desired number of repetitions, then repeat the exercise using your other leg.

Target: Legs Muscles Worked: Hamstrings, Gastrocnemius

Difficulty: Intermediate

===========================================================

Source:fullfitness.net/routines/strength-building-workout-program

Complete Body Workout Program

2011-08-03T17:58:00.000-07:00

This routine is fairly simple and requires that you workout roughly 3 times a week. Remember to always start with a warmup consisting of roughly 5-10 minutes of cardiovascular activities (treadmil, skipping, etc) followed by some stretching

Shoulders

Bar Military Press

2sets, 11-12 repetitions

Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii

Difficulty: Intermediate

================================

Back

Lat Pulldown

2sets, 12 repetitions

Lat Pulldown

This exercise works both the back and biceps effectively.

Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius

Difficulty: Beginner

----------------------------------------

Cable Seated Low Row

2 sets, 12 repetitions

Cable Seated Low Row

Target: Back Muscles Worked: Trapezius, Latissimus Dorsi, Pectoralis

Difficulty: Beginner

================================================

Chest

Decline Close-Grip Bench Press

2sets, 12 repetitions

Decline Close-Grip Bench Press

This exercise targets primarily the triceps, but includes some lower chest muscles.

Target: Arms Muscles Worked: Pectoralis, Deltoids, Triceps Brachii

Difficulty: Intermediate

------------------------------------------------

Cable Chest Press

2sets, 12 repetitions

Cable Chest Press

This exercise is similar to other bench and chest presses but the unstable nature of cables makes it a little more advanced than them. The comparative lack of stability means that there has to be more emphasis on working not just the major chest muscles but also the muscles that assist them.

STEP 1. Lie back on the bench with your feet on the ground or any foot platform, grasp a cable handle in each hand, and extend your arms up above your shoulders.

STEP 2. With your palms facing each other, inhale and slowly lower the handles out and down to the side of your torso. Make sure that your wrists are straight and your elbows are in line with your shoulders.

STEP 3. Perform a full stretch in the lower position, then exhale and push back up into the start position, keeping your wrists, elbows, and shoulders in line.

STEP 4. During the lowering phase, rotate your hands so that your palms face down toward your feet when the move has been finished - rotate your hands back as you push back up.

Target: Chest Muscles Worked: Pectoralis, Biceps Brachii, Deltoids

Difficulty: Advanced

===================================

Arms

Seated Triceps Extension

2sets, 11-12 repetitions

Seated Triceps Extension

Target: Arms Muscles Worked: Triceps, Deltoids

Difficulty: Beginner

----------------------------------------------

Dumbbell Biceps Curl

2sets, 11-12 repetitions

Dumbbell Biceps Curl

This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.

Target: Arms Muscles Worked: Biceps Brachii, Brachialis

Difficulty: Beginner

------------------------------------------

Cable Close Grip Pulldown

2sets, 11-12 repetitions

Cable Close Grip Pulldown

STEP 1. Grab a handle using a close grip with your arms extended straight overhead.

STEP 2. Pull the handle down to the top of your chest.

STEP 3. Return the handle back to the starting position by straightening your arms completely Keep your back upright and straight throughout the movement.

Target: Back Muscles Worked: Latissimus Dorsi, Brachialis, Trapezius

Difficulty: Intermediate

==============================================

Legs

Machine Leg Press

2sets, 12 repetitions

Machine Leg Press

This is a useful exercise for beginners that develops all the major muscles in the leg, but particularly the quadriceps and the gluteal muscles.

STEP 1. Place your feet a hip-distance apart on the footplate with your toes facing forward, and set the seat so that you have a 90 degree angle at the knee.

STEP 2. Exhale and slowly push your feet away, making sure that you keep them flat on the footplate.

STEP 3. Push out to a point at which you still have a slight amount of flexion at your knees.

STEP 4. Inhale and slowly return to the starting position.

Target: Legs Muscles Worked: Quadriceps, Glutes, Gastrocnemius

Difficulty: Intermediate

--------------------------------------------------

Dead Lift

2sets, 15 repetitions

Dead Lift

Target: Back Muscles Worked: Glutes, Quadriceps, Soleus

Difficulty: Beginner

--------------------------------------------

Machine Leg Curl

2sets, 10-12 repetitions

Machine Leg Curl

This is a basic but effective exercise that promotes the development of the hamstrings.

Target: Legs Muscles Worked: Hamstrings, Glutes

Difficulty: Beginner

====================================================

Source:fullfitness.net/routines/complete-body-workout-program

Exercises Legs

2011-08-03T12:27:00.000-07:00

Available leg workout routines:

Choose a leg workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page

===================================

Beginner Squat

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Beginner

---------------------------------------------

Bulgarian Split Squat

Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus

Difficulty: Advanced

----------------------------------------------

Cable Hamstring Curl

This exercise not only helps with balance and stability but also develops the strength of your hamstrings. You can work your gluteal muscles if you use the third variation.

Target: Legs Muscles Worked: Hamstrings, Gastrocnemius

Difficulty: Intermediate

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Cable Leg Extension

This exercise is an excellent one for improving running technique. It requires good balance, but works all of the quadriceps.

STEP 1. Stand tall with your planted leg slightly flexed at the knee and your hands on the support bar. Pull in your abdominal muscles slowly, exhale and start to raise your knee.

STEP 2. As your knee nears 90 degrees at the hip, slowly extend your lower leg as far as is comfortable without compromising your body position.

STEP 3. Inhale, slowly flex your lower leg and return your knee to the starting position - do not allow your foot to touch the ground.

STEP 4. Repeat for the desired number of repetitions, then repeat the exercise using your other leg.

Target: Legs Muscles Worked: Quadriceps, Glutes

Difficulty: Intermediate

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Decline Leg Curl

Target: Legs Muscles Worked: Hamstrings

Difficulty: Intermediate

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Dumbbell Reverse Lunge

Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings

Difficulty: Beginner

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Front Squat

STEP 1. Similar to the back squat, but with a few alterations (a lighter weight is recommended). Grab the barbell in a overhand, shoulder-width grip and bring your elbows forward so that your palms are facing upward, as illustrated. Rest the bar on your front deltoid muscles.

STEP 2. Start a slow drop with your hips, and not your knees. Lower yourself, in a sense, as if sitting in a chair behind you. Keep your elbows high as you lower yourself until your upper thighs are parallel to the floor.

STEP 3. Pause at this point, then push yourself back up the starting position. Use a light weight to originally go through this exercise as it has a learning curve that requires getting adjusted towards.

Target: Legs Muscles Worked: Quadriceps, Glutes

Difficulty: Advanced

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Machine Leg Curl

This is a basic but effective exercise that promotes the development of the hamstrings.

Target: Legs Muscles Worked: Hamstrings, Glutes

Difficulty: Beginner

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Machine Leg Extension

This is a good basic exercise that develops the quadriceps.

Target: Legs Muscles Worked: Quadriceps

Difficulty: Beginner

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Machine Leg Press

This is a useful exercise for beginners that develops all the major muscles in the leg, but particularly the quadriceps and the gluteal muscles.

Target: Legs Muscles Worked: Quadriceps, Glutes, Gastrocnemius

Difficulty: Intermediate

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Swiss-Ball Leg Curl

Target: Legs Muscles Worked: Hamstrings, Quadriceps

Difficulty: Advanced

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Prone Cobra

This exercise helps develop the strength of the spinal muscles and the muscles that retract the shoulder blades, and also improves spinal mobility - it is a useful exercise for anyone who sits at a desk for long periods.

STEP 1. Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals.

STEP 2. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.

STEP 3. Pause at the top of the movement for two seconds, then return to the start position.

Target: Abs Muscles Worked: Lower Back, Rectus Abdominis

Difficulty: Intermediate

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Power Clean

STEP 1. Squat on the floor with thighs running parallel to the floor. Hold a pair of dumbbells using an overhand grip and allow them to rest on the floor before your feet.

STEP 2. Keep your torso erect with a slight arch in your lower back. Then, with power from your legs, straighten yourself in a sudden movement as you drag the weights up along the front of your body towards your chest.

STEP 3. As you go up on the balls of your feet, quickly drop underneath the weights and "catch" them on your shoulders while keeping your elbows elevated. Immediately lower them in front of you and descend to the starting position.

Target: Legs Muscles Worked: Glutes, Lower Back, Deltoids

Difficulty: Advanced

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Sumo Squat

STEP 1. Stand with your feet roughly twice shoulder-width apart and point your toes outward. With that stance, pick up a fairly heavy dumbbell and hold one end at arm's length with both hands firmly gripping to the inner portion of the upper weight, as shown.

STEP 2. Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor.

STEP 3. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.

Target: Legs Muscles Worked: Quadriceps, Glutes

Difficulty: Intermediate

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Swiss-Ball Leg Curl

Target: Legs Muscles Worked: Quadriceps, Hamstrings

Difficulty: Advanced

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Source:fullfitness.net/exercises/legs

Exercises Chest

2011-08-03T12:21:00.000-07:00

Available chest workout routines:

Choose a chest workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page

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Barbell Bench Press

Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii

Difficulty: Beginner

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Cable Chest Press

Target: Chest Muscles Worked: Pectoralis, Biceps Brachii, Deltoids

Difficulty: Advanced

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Cable Crossover

This is a very good exercise for helping to shape the chest, and is also a good way to finish off a chest workout. You can work different areas of your chest by varying the tilt of your upper body.

STEP 1. Stand with your feet slightly wider than a shoulder-width apart with your back facing the cable machine. Select a light weight, grasp the handles, and then bend at the waist, keeping your arms out to the side of your body with your elbows slightly bent.

STEP 2. Inhale, keep your abdominals tight, then bring in your arms, making them meet in front of your chest. Make sure that your wrists, elbows, and shoulders are traveling in the same line until your hands meet in the middle.

STEP 3. Hold for a second and squeeze your chest. Then, keeping the movement under control, ease your arms back to the start - stretch your chest, making sure that your shoulders are relaxed and your back is straight.

Target: Chest Muscles Worked: Pectoralis, Triceps Brachii, Deltoids

Difficulty: Advanced

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Dumbbell Flye

Target: Chest Muscles Worked: Pectoralis, Deltoids, Biceps Brachii

Difficulty: Beginner

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Dumbbell Pull-Over

This exercise develops the entire chest and also works the triceps muscles and back muscles. It is a good linking exercise between a chest workout and a back workout.

Target: Chest Muscles Worked: Pectoralis, Latissimus Dorsi, Triceps Brachii

Difficulty: Beginner

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Machine Chest Flye

This is a good finishing exercise that can also be used to isolate the chest muscles. It works within a fixed range of motion so there is little chance that any errors will creep in or any injury occur.

STEP 1. Adjust the seat height so that your upper arms are parallel to the floor. Depress the foot level (if necessary) and grasp the handholds, pushing your forearms into the pads.

STEP 2. Keeping your back straight, sit tall and brace your shoulders and chest, and keeping the movement under control bring your arms together in front of your chest until the pads meet.

STEP 3. Hold for a second, contracting your chest, and then return to the start position, with the movement under complete control, and repeat for the desired number of reps.

Target: Chest Muscles Worked: Pectoralis

Difficulty: Beginner

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Machine Chest Press

This is a good, basic chest exercise that is ideal for building basic upper-body strength, especially in the front of the shoulders and triceps muscle in the upper arm.

STEP 1. Adjust the seat height so the handles are in line with your mid-chest area.

STEP 2. Keeping your wrists, elbows, and shoulders in line, push forward, extending your arms and keeping your back straight against the seat.

STEP 3. Do not snap your arms out - instead, keep a slight bend in your elbow when your arms are at their full extension.

STEP 4. Return to the start position, keeping the movement under control and maintaining the alignment of your wrists, elbows, and shoulders. Aim to feel a slight stretch in the chest area when returning back.

Target: Chest Muscles Worked: Pectoralis

Difficulty: Beginner

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Source:fullfitness.net/exercises/chest