10 things to consider to maintain weight loss

Like a yo-yo

2011-05-13T10:48:00.000-07:00

Personality influences on dieting

2011-01-26T13:35:00.000-08:00

There are numerous biological factors that influence weight loss. Whether they are due to the size of your body, metabolism, muscle to fat ratio, occupation or genetics, scientists are only now beginning to study the role of personality. With only 10% of dieters keeping their weight off for a year other factors like personality must have an influence!

Dr Cloninger, a psychiatrist believes that personality may be the strongest predictor of your ability to lose and keep weight off. He thinks that having traits that influence how you moderate behaviours that cause over eating-such as being motivated, problem solving or optimism. Whilst there are other factors such as societal and cultural, personality traits look to be more important than previously thought.

In 2007, Hitomi Saito of Doshisha University in Japan, did personality tests on dieters in a study at the start of their diet and at 6 months. Three traits had strong correlations with weight loss-neuroticism, ego and agreeableness. It seems that the more neurotic you are the more likely you are to be concerned about your health and what the impacts of overweight are for you. Scoring high on ego, indicates an eye for detail, so staying on exercise plans or being able to calorie count. If you are agreeable you may respond more easily to social eating and external ques like advertising. In a follow study in 2009, further psychological tests, this time of obese patients found that optimism is a negative trait. Obese people score high in this and one explanation is that they believe that ‘everything’ will turn out O.K.

Cloninger studied another group in St Louis in 2006 and found a need for novelty and adventure as possible traits that can influence weight loss. Novelty seeking individuals were more impulsive and being quick tempered, than lean ones. This trait correlates with a high BMI and would lead the high scoring novelty patient to give into their cravings and appetite. Adventurers as a high scoring trait also could be a negative as this person challenges the rules and regulation that a diet and exercise plan require.

All is not lost however. It has been shown that being high on a negative correlated trait doesn’t mean you can’t lose weight.

If you are someone who seeks adventure try new exercise approaches or different healthy recipes. Or if impulsive try and be more self-aware by ‘being in the moment’. By balancing out the dominate trait with a trait that can counter it may reduce its negative influence. This strategy may have an impact on your successful weight loss and give you the ability to maintain long term weight loss.

The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again

http://hubpages.com/hub/My-top-3-diet-books

http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum

http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss

http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence

http://hubpages.com/hub/The-use-of-plants-in-weight-loss

http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look"

http://10thingstoconsiderforweightlossmainta.blogspot.com/

Sites I use

http://www.bodybuilding.com/

http://jn.nutrition.org/

http://www.shopzilla.co.uk/

http://10thingstoconsiderforweightlossmainta.blogspot.com/

Cravings-What todo about your chocolate cravings

2011-01-23T10:02:00.000-08:00

Chocolate is the most frequently craved food in North America. Chocolate cravings are reported by 40% of women and 15% of men, and although many chocolate cravers reports an overall preference for sweet foods, most report that other foods will not suffice to satisfy a craving for chocolate. Cravings are usually most intense in the late afternoon and early evening. Research investigating both the physiological and psychological basis of chocolate cravings is pretty inconclusive. It is most likely a combination of both. If chocolate cravings were entirely physiological people would not eat chocolate for psychological reasons. Most researchers believe chocolate's sensory qualities, chemicals, cultural values, social values and hormonal influences all play a role in chocolate cravings. It is the complete chocolate bar that people crave. Not one single chemical or quality can be solely responsible for satisfying a chocolate craving.

Some women tend to get sweet cravings the week before or week of their menstruation. Magnesium deficiency exacerbates PMT ( pre-menstrual tension). Before menstruation, too, levels of the hormone progesterone are high. Progesterone promotes fat storage, preventing its use as fuel; and thus elevated pre-menstrual levels of progesterone may cause a periodic craving for fatty foods. One study reported that 91% of chocolate-cravings associated with the menstrual cycle occurred between ovulation and the start of menstruation
Chocolate contains several biologically active ingredients, all of which can cause abnormal behaviour’s and psychological sensations like those of other addictive substances believes women crave chocolate because they have turned it into a nutritional taboo. It tastes wonderful, but it's sinful because it's loaded with fat and calories. Women crave chocolate when they are feeling low or before their periods because they have told themselves it is something they cannot have. Zellner conducted a study comparing chocolate cravings in Spanish and American women. She found that Spanish women, who did not see chocolate as a forbidden food, craved chocolate less than American women did. Zellner attributes chocolate cravings entirely to psychological associations and believes the bioactive chemicals found in chocolate occur in too small of amounts to have a neurological impact. But other theories postulate chocolate also produces dopamine, which in turn, ups levels of Oxytocin in your brain. Oxytocin is a chemical that’s usually released when we cuddle with our significant others, or engage in sexual activity. It peaks when women orgasm. Having Oxytocin, Dopamine and Phenylethylamine flood your brain when eating chocolate, produces a kind of euphoria - a wave of well-being in your body.
The celebrated Italian libertine Giacomo Casanova (1725-1798) took chocolate before bedding his conquests. This was on account of chocolate's reputation as a subtle aphrodisiac. More recently, a study of 8000 male Harvard graduates showed that chocaholics lived longer than abstainers. The high polyphenol levels in chocolate may explain this. Polyphenols reduce the oxidation of low-density lipoproteins and thereby protect against heart dise Chocolate craving is very common, but can we actually be addicted to it? Can these powerful urges to eat truly be classed as an addiction?
We generally crave foods due to external prompts and our emotional state, rather than actual hunger. We tend to be bored, anxious, or depressed immediately before experiencing cravings, so one way of explaining cravings is self-medication for feeling miserable. Chocoholics insist that it is habit-forming, that it produces an instant feeling and even that abstinence leads to withdrawal symptoms.

When we eat sweet and high-fat foods, including chocolate serotonin is released, making us feel happier. This partly explains the cravings common in disorder (SAD) and pre-menstrual syndrome.
Although there are similarities between eating chocolate and drug use, generally researchers believe that chocolate “addiction” is not a true addiction. While chocolate does contain potentially mood-altering substances, these are all found in higher concentrations in other less appealing foods such as broccoli. A combination of chocolate’s sensory characteristics — sweetness, texture and aroma — nutrients, and chemicals, together with hormonal and mood swings, largely explains chocolate cravings.
Chocolate is seen as “naughty but nice” — tasty, but something which should be resisted. This suggests that the desire is more likely a cultural phenomenon than a physical one. The inability to control eating may be a result of inborn traits and today’s environment. We are overwhelmed with advertising, large-scale grocery displays, plenty of high-calorie foods, and an obsession with thinness. The stress of modern living often makes us turn to food for comfort, then return to a restrictive diet. The attempt to restrain ourselves before we are satisfied increases the desire for chocolate.
Why Do I Crave Chocolate?
Chocolate is packed with antioxidants and certain nutrients including iron, copper, magnesium and potassium. Your body may need more of these nutrients and crave chocolate as a response. In addition to this, chocolate contains phenylethylamine, which controls oxytocin and endorphins, both of which will give you a feeling of wellbeing and even euphoria. Chocolate also contains anandamide, a chemical that acts like THC, the active ingredient in marijuana. This, in addition to the increased endorphins in your brain, when you eat chocolate explains why you crave chocolate. Craving chocolate during your period can be explained by the fact that chocolate contains a large amount of iron (more than in beef liver). Your body needs extra iron during this time, thus the craving.
Is Chocolate Really Dangerous Or Addictive?
Yes, chocolate does seem to be mildly addictive due to the brain stimulants mentioned above. I wouldn’t really call it

dangerous, but you do have to watch out for your chocolate consumption, and make good choices in the type of chocolate you eat.
Darker chocolate is more beneficial to your health. Stick with quality dark, bitter sweet chocolate that uses cocoa beans that are as unprocessed as possible. The process used to make milk chocolate destroys many of the beneficial flavanols. White chocolate contains all the fat and calories of the sweet treat, without any of the flavanols and antioxidants. Take a look at the type of fat that is used in making the chocolate. Good quality chocolate uses cocoa butter. The main fat in cocoa butter, stearic acid, is a saturated fat that doesn’t seem to raise your cholesterol. Also remember that chocolate contains caffeine, which may keep you up at night. Excess caffeine does have some negative side effects. You should avoid caffeine as much as possible if you are pregnant. Learn more about caffeine (link to caffeine page).
What Can I Do To Curb My Chocolate Cravings?
One of the simplest steps toward reducing chocolate cravings is to begin taking multi-vitamins on a daily basis. When combined with an overall healthy diet, multi-vitamins help keep levels of nutrients balanced in the body, which can reduce glucose deficiencies, as well as stress levels, that sometimes result in chocolate cravings. As blood sugar levels tend to be lowest in the morning, take action to prevent chocolate cravings at this time by eating a combination of whole grains and fruit, such as whole grain cereal with a banana and orange juice. The best way to curb chocolate cravings is to enjoy it in moderation and to stick to the healthier dark chocolate that also contains lots of antioxidants.
Craving chocolate is also often an indication of a lack of certain nutrients such as iron, copper, magnesium and potassium. Let’s see what other foods you should be eating to make sure you get enough of these nutrients.
Iron – eat brown rice, whole wheat, liver, dates and beets
Copper – eat nuts (especially cashew), sunflower seeds, chickpeas, liver and oysters
Magnesium – eat peanuts, tofu, broccoli, spinach and soybeans
Potassium – eat apricots, bran wheat, raisins, figs, and baked potato with skin
Tips to Curb Chocolate Craving
If you can satisfy a chocolate craving with only two chocolate peanuts, then go for it. If you’re not so lucky:

Discover if the craving is emotional – there are all sorts of reasons why people crave foods. It can often be related to feelings of low self-esteem or depression. If you can identify your reasons, then try another approach to tackling the problem.
• Incorporate small portions of chocolate into your usual diet, rather than restrict yourself. Moderation is the key. A research trial found that people who limited eating chocolate to within half an hour of eating a meal gradually weaned themselves off their craving.
• If you are feeling bored and craving chocolate, go for a walk, run errands, call a friend or read a book. If you can take your mind off food for a short time, the craving may pass.
• Make sure you always have healthy food nearby, so you can replace chocolate with fruit a few times a day. Eat an overall balanced diet, eat regularly to avoid hunger, and eat more slowly. When your blood sugar levels are stable, cravings are less likely to occur.
• If you think it’s necessary, do not allow chocolate in the house. Ask friends and family not to buy you chocolate, or even not to eat it in front of you!
• Don't tell yourself you cannot have chocolate. When you deny yourself chocolate your basic human nature makes you crave it even harder. Instead tell yourself that you will wait for a while and if you still want it later you will have it. You will be surprised how often you are able to just pass.
• Walk for 15 minutes. Research shows that people who are tempted with their favourite treat had to walk for 15 minutes to "forget" their craving.
• Sniff peppermint. A university study showed that participants who sniffed the strong sent of peppermint throughout the day where able to successfully divert their brains attention away from their craved food. How well did it work? Participants ate 2,800 calories less during the week.
• Don't have it in the house. This is a simple trick but are you following it? The best way to cut your cravings for chocolate is to not have it available.
• Call a friend. Chocolate can become more than just a treat, it can become the thing we turn to when we are feeling stressed, uncomfortable or bored. Channel that uncomfortable feeling into something positive such as picking up the phone and calling a friend. You will soon let go of your need for chocolate.

So what’s clear then is that there are loads of theories about craving for chocolate. I hope the later bullet points help to give you a few practical ideas to manage them.Finally, it is a good idea to increase your level of exercise, to burn off excess calories and increase your metabolic rate. Exercise also releases endorphins, which counteracts stress.
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look"

Soy protein powder

2011-01-19T14:54:00.000-08:00

Soy protein powder has been used for centuries in Asia as a nutritional source of protein and also as a medicine. The first use of soy formula in the United States was in 1909 when the soy protein based formulas used soy flour, which often caused gastrointestinal problems. In mid 1960, a soy protein isolate was used, reducing gastrointestinal problems. In October 1999, products containing soy became very popular when the U.S. Federal Food and Drug Administration ( FDA ) approved manufacturers to label soy protein products as helping to reduce the risk of heart disease . The structure of soy protein most closely resembles that of meat protein and therefore can provide an important meat substitute for vegetarians and those individuals wishing to regulate meat consumption.

Soy is rated as the second most allergenic food to humans, with the first being peanuts. Although compounds in soy products have been likened to very weak female hormones, they have no adverse effects on men and may actually help them prevent cancer. Soybean protein is a " complete protein " since it provides all of the essential amino acids for human nutrition.

It is a great supplement for those wishing to lose weight. By consuming soy protein rather than animal protein, fat and sugar consumption could be restricted. Athletes and body builders find great benefit in soy powder to boost the protein intake while controlling both fat and sugar and removing some of the drawbacks of other protein powders such as gas and bloating. Soy protein has been shown to raise thyroid hormone output which could be a real advantage to bodybuilders trying to shed some fat. The intake of various high quality proteins has been associated with higher levels of thyroid hormone, but soy appears to have thyroid hormone raising abilities unique to that of other proteins. Though some research has shown changes in T3 and thyroid stimulating hormone (TSH), the real effect appears to be with T4 which is elevated consistently in the studies done using animals-and to a lesser degree people-eating soy proteins. Also, some studies have found changes in the insulin/glucagon ratio that would favor reductions in cholesterol and possibly bodyfat. At this time, exactly how soy proteins have this effect on thyroid output is not well understood, but their working on it.

As a "complete protein", meaning that it provides all of the amino acids that cannot be manufactured by the body. There are actually 20 amino acids needed for biologic processes but only eleven can be manufactured by the human body. The remaining 9 amino acids must be consumed in the diet. Several individuals today wish to eat a largely plant based diet but many plants do not have all of the necessary amino acids, leaving many deficient in necessary building blocks of cells, tissues and organs.

Soy protein powder can provide a large amount of non-animal protein and the body will absorb basically all of it. It is also almost completely fat free. Soy protein is very low in lactose and cholesterol and for those who follow a vegetarian lifestyle they can use it to replace meat. It can also be used as a flour substitute. Soy Protein Powder contains three important components which are Isoflavones, Saponins and Phytosterols. Saponins are important in building the immune system as well as reducing the amount of cholesterol that the body absorbs. Phytosterols aid in controlling the cholesterol levels in the body as well as balancing cholesterol levels in the body. Isoflavones are considered powerful antioxidants and provide several health benefits for women and men.

Soy Protein Powder can be used by dieters in place of whey protein or other milk based protein powders. Protein powder is typically added to morning smoothies or used as a pre-workout shake to increase protein intake. Protein is dense in calories, which means it takes only a small amount to measure one serving. When trying to lose weight, the dieter may choose to replace lean meat with soy protein powder. This allows the dieter to easily control protein and calorie intake while leaving more room for fruits, vegetables and whole grains. There are many brands selling the supplement and some will include sugar while others offer sucralose or plain varieties. Plain Soy Protein Powder typically contains about 25 grams of protein per serving with a total calorie load of 110 calories. Every gram of protein contains 4 calories, which means nearly every calorie is pure, lean protein and will also include a long list of vitamins, minerals and nutrients.

We all have the ability to create our very own reality. In most cases, we can look at a scenario and pay attention to the good or we can think about the exact same scenario and choose to be conscious of the bad. The lens we use to view what’s happening is filtered by our thoughts. These are constructed by thoughts, feelings and beliefs that construct our ‘view of the world’ Positive thoughts create more positive circumstances. Alternatively, negative thoughts play a role in feelings of dissatisfaction and disappointment. Therefore, changing our negative thoughts is essential to accomplish happiness and peace. The following are the most common negative thinking behaviours. Becoming mindful of these is really important to transforming negative thoughts into positive beliefs.

1. Would you rather be right or happy?

We can all be very stubborn. Occasionally my stubbornness has cost me-big time! It has caused me to overlook an opportunity to accept an apology or think about a different point-of-view. I was more determined to be right than to be happy. The need to be right cultivates more negative thoughts due to our unwillingness to let go of whatever the issue is at the first place. To discover some peace and happiness, we sometimes simply need to let it go- we need to move from the shadows to the sun.

2. Stay away from the temptation to over generalize.

Overgeneralization is best characterized when we believe if one bad thing happens, then all else is doomed to go poorly. Think about over generalized statements as exaggerations. For example, “I never lose weight, I always fail. My husband says 'I can never stick to a diet'. Everybody thinks I'm fat.” As you can see-The most significant overgeneralization traps are words like never, always, should or everybody. Understand that, an over generalized

statement is actually a form of a negative thought. Re-think your internal dialogue and reconsider the circumstance. Attempt to find something positive-there ALWAYS is something, that you can see as a positive if you condition your mind to look for it. For example, the over generalized statement of “You never support my diets.” Can be reframed to, “There have been times in the past when you were very supportive and I felt as though you were behind me. At this moment however, I’m experiencing you as not being enthusiastic about my dieting, to lose weight.” The second statement is much more truthful and less exaggerated. As a result, a more positive outcome can be expected.

3. Steer clear of “all-or-nothing” thinking.

When we practise “all-or-nothing” thinking we see our circumstances as either black or white without much in between. By shifting to someplace in the grey, a fresh perspective is created that helps us to appreciate that more options do exist. To enjoy an emotionally healthy life we have to have balanced emotions. Words like: always, never, impossible, terrible and perfect, are rigid and allow little room for interpretation or flexibility. Instead, whenever we live somewhere in between then we're at a stronger position to find sturdier footing which could lead to improved balance.

4. Make positive changes to your mental filter.

Persistent pessimism turns in to a habit if we are not careful. Left unattended, chronic negative thinking may start to shape the way we see the world. The glass will invariable be half-empty and negative thinking will be re-enforced. We can learn to change our mental filter by allowing positive thoughts to permeate it too. Try to see the good in every circumstance. When stuck in traffic, use it as an opportunity to talk to the kids in the back seat! If you put a Lb of weight on when dieting, use this as a great opportunity to reinforce that you must be mind-ful of your weight ever day. The adage, “When God hands you lemons; make lemonade,” is the perfect reminder to be aware of the mental filter we use and the importance to transform it from a negative one to something more positive.

5. Watch your tendency for jumping to conclusions.

When up against what might appear to be an unwelcomed situation, consider taking a deep breath; take a step back, to look at the situation in a more holistic level in order to get all of the information-then decide. Additional information is invaluable when it comes to how we react and respond. By asking, “What’s the big picture” we are in a better position to monitor our negative thoughts and keep them from trumping what is really going on. The clarity we gain empowers us to have a more rational and positive reaction.

6. Be aware of emotional reasoning.

Not many of us are consistently logical and rational regardless of the circumstance. Despite the fact that we often have got a rational response to a difficult event, we likewise have a tendency to slide into emotional reasoning when confronted with an especially challenging situation. An illustration of this emotional reasoning goes like, “I feel shame therefore I must be a bad person.” On the other hand, there are plenty of really good people who feel shame – (like all of us!). Just because we are experiencing a specific uncomfortable emotion doesn’t mean our character, our life, has gone into free fall. It simply means for that moment, in this small period of time, we feel a particular way about ourselves. When we allow ourselves to become human and provide our spirit the grace and mercy it deserves, we are in a stronger position to reframe self-limiting thoughts and you can keep them from manifesting to the point they start to define who we are.

7. Don’t should on yourself.

When we should on ourselves we're issuing negative judgments about our actions and behaviours. Consider the following statements: “I should be slimmer; I should be making more of my life, and I should be happier.” These should statements suggest our current status is not good enough. These thoughts are negative and prevent us from seeing what's positive. Should statements put our thoughts and attitudes in a box and constrain us from seeing other solutions. Remember, it’s a question of balance. We are able to be considered as a good parent without needing to be a perfect parent; we can provide for our families, financially, and still possess the desire to earn more; and we can be happy with all we have and continue to look for ways to bring more happiness into our lives.

8. Dial back from magnifying an issue.

There is perception and then there is reality. Our negative thoughts begin to churn when we confuse the two. Seeing a situation for what it really is, instead of what it really feels like can help us stay grounded. Magnifying a problem only provides the problem more energy and provides the means for that situation to get bigger than it was ever intended to be.

9. Don't take everything personally.

It might be hard to hear; however, not everything is about you! Fear, paranoia and maybe a measure of insecurity can lead us to believe the way in which other people react, or the things they say, are aimed at us. Sometimes folks are insensitive, judgmental or simply plain in a bad mood. One of my biggest challenges is when a person makes a negative comment relating to a piece of jewellery I'm making, is to keep my temper under control and never internalize the comment. What I have often heard is I’m bad or effective - not the jewellery. What I hear is usually rooted in old, negative tapes playing my head. My task, then, is always to replace these old tapes with newer, more positive ones that suggest I’m capable, well-meaning and successful no matter what someone might say.

10. Celebrate.

Celebrate the good things when they happen. Don’t simply dismiss them or minimize them.
There is no question some days have got a few setbacks, a couple of obstacles and sometimes pain. There are also some days when we feel like someone has emptied our hearts of the passion and strength we need for life. So, on the days we're blessed and have positive things happen, no matter how small and insignificant they may seem, allow yourself the time to enjoy them and then be filled back up by them.

Like attracts like. Positive thoughts and happiness create more of the same.
Confidence is a tool you can use in your everyday life to do all kinds of cool stuff, not least to stop second-guessing yourself, manage your fears and become able to do more of the things that really matter to you.

Beetroot juice boosts stamina

2011-01-14T12:33:00.000-08:00

Beetroot juice boosts stamina, say researchers

By dave_atkinson - Posted on 07 August 2009
Beetroot
Beetroot
Also on road.cc

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* Regular exercise reduces risk of contracting wide range of health conditions finds study
* Training: The Rocky road to better cycling performance

Drink beetroot juice to go faster and further. That's the finding of a group of researchers at Exeter University who have been studying the effects of organic nitrate compounds in beetroot on oxygen in the blood. In tests they found that oxygen uptake was reduced, making exercise less tiring and delaying exhaustion.

The article, which was published in the Journal of Applied Physiology, consisted of a study of eight men aged between 19 and 38. For six days some of the participants were given beetroot juice and others blackcurrant cordial, then they were put through their paces on static bikes. After testing the two groups switched drinks and were tested again.

The researchers found that on average the beetroot juice enabled the cyclists to cycle for longer at moderate to severe intensity. The results would translate into a 2% reduction in time over a set distance. That's a pretty significant finding that'll no doubt prick the ears of professional cyclists; ove a 40km time trial, for example, it equates to the best part of a minute. It's especially noteworthy as the researchers seem to indicate that the stamina improvement isn't something you could train your body to achieve but an effect that's directly linked to the nitrate consumption.

The researchers say that they're not sure exactly by what mechanism the nitrates are helping. Other studies have linked the use of phramacological Sodium Nitrate with the reduction of oxygen use in exercise, but this is the first time a dietary supplement has shown the same effect. The team suspect that the stamina increase may be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of the exercise

Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, said: “Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives.”

The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/My-top-3-diet-books
http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/The-use-of-plants-in-weight-loss
http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look

Obesity is on the rise among British men

2011-01-14T12:26:00.000-08:00

By Mark Appleton - Posted on 12 January 2011

Obesity is on the rise among British men.png

If the average British man from the mid-1980s could have a chat with his counterpart from the turn of the millennium, chances are the conversation would sooner or later turn to their respective waistlines.
That’s because millennium man is carrying a fair bit more timber than his be-mulleted predecessor - and there is every reason to believe that this weight-gain trend is continuing as the 21st century enters its second decade.
An Oxford University study has determined that Mr Average UK’s weight ballooned by 7.7kg, or 1 stone, 3lbs. in the 14 years from 1986 to 2000 the BBC reports. The reasons are, by and large, the obvious ones: cheaper, more readily available food and a more sedentary lifestyle imposed on us in part by the decline in the number of “active” jobs and the rise of desk-bound ones.
Scientists have calculated that the difference in the amount of food consumed by the average British man in 1986 and 2000 would account for 5.4kg (11.9lb) of weight increase so the remainder is down to the less active lifestyles we lead.
Dr Peter Scarborough, senior researcher in public health at Oxford University, told the BBC: "The problem is really how people are getting around. They are driving more, cycling less and more likely to be employed in a sedentary job. Physical activity is slowly being removed from day-to-day life."
A spokesperson for the British Heart Foundation said: "Obesity is a major risk factor for diabetes, heart disease and stroke and contributes to premature death and poor quality of life."
The Foundation said the research was indicative of "a ticking time bomb for male health" and said that it highlights the importance of regular exercise and a balanced diet.

The Atkins diet conundrum

2011-01-14T12:04:00.000-08:00

The Atkins diet conundrum

100’s of diet books and thousands of internet sites, state that the solution for weight loss, lies with their particular approach, recommend tweaking the proportions of fat, carbohydrate and protein that we eat. Some focus on the concept that certain forms of carbohydrate - those with a small 'glycaemic index', which will be metabolized far more gradually - tend to be more favorable to weight loss compared to others. The multibillion-dollar industry hangs upon these claims. Robert Atkins, the New York doctor who championed the one low-carbohydrate approach, is no longer with us, having perished last April as a result of slipping on an icy street. To read more.......

http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again

http://hubpages.com/hub/My-top-3-diet-books

http://hubpages.com/hub/To-Atkins-or-not-to-Atkins-that-is-the-dieters-conundrum

http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss

http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence

http://hubpages.com/hub/The-use-of-plants-in-weight-loss

http://hubpages.com/hub/A-review-of-the-main-points-to-consider-in-getting-that-lean-look

2011-01-14T11:09:00.000-08:00

Introduction

100’s of diet books and thousands of web sites, claim that the answer lies with their particular prescription for tweaking the proportions of fat, carbohydrate and protein that we eat. Some focus on the idea that certain forms of carbohydrate — those with a low 'glycaemic index', which are metabolized more slowly — are more conducive to weight loss than others. A multibillion-dollar industry hangs on these claims. Robert Atkins, the New York doctor who championed the low-carbohydrate approach, is no longer with us, having perished last April after slipping on an icy street. Atkins Nutritionals, the company he founded to market his diet and related products, is very much alive — in October, two leading investment firms together paid a sum rumoured to be as high as $800 million for a controlling stake.

But do any of these diets work? And are they safe? "The public is frantic for a sane voice amid the cacophony of popular diets," says Marion Nestle, who chairs the Department of Nutrition, Food Studies and Public Health at New York University.
Good rigorous evaluation

So does the Atkins empire have anything to worry about? There's 'BIG' money in dieting so even if Atkins had evaluated the impact of their approach, commercial sensitivity would mean they would'nt want the results widely known. In his book-Mindless Eating Why we eat more than we think, Dr Brian Wansink of The Cornell and Brand Lab summaries the Atkins Diet like this-
Read these articles for more ideas on weight loss

Atkins Diet

Discription
Advantages
Disadvantages
The theory: Weight gain isn't caused by fat or portion size-its caused by the way our bodies deal with the breakdown of processed and starchy carbohydrates

Promotes rapid weight loss.

Very restrictive.
Very high protein allows virtually no carbohydrates particularly in the initial stages.

Enables dieters to eat unlimited protein-rich and high-fat foods.

Condones high consumption of saturated fats.
By cutting out carbohydrates dieters will go into a state where their bodies begin to burn off stored fat.

Has been proven effective.

Can cause bad breath, nausea and headache particular in the initial stage.
After the initial stage, the diet provides a maintenance program, which gradually reintroduces limited carbohydrates into the diet

Quick and inexpensive

Cuts out many valuable nutrients.

Not suitable for vegetarians.

Raises concerns about long-term effects of such high levels of protein and fat upon vital organs.
Conclusion

Despite being about for nearly 30 yrs, there is a paucity of good rigorious evidence to support the Atkins diets safety or efficacy. However other than gastric surgery, no longterm, consistently effective weight loss programme has been developed.

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The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

My top 3 diet books

2011-01-14T10:25:00.000-08:00

My top 3 diet books
Diets, diets, diets! Unless you are lucky enough to have a 'thin gene' (known as called UCP2) then at some stage in your life you probably have wanted to lose a few lbs at sometime or another? In the current Western Hemisphere the 'food mantra' appears to be, 'eat as much as you can and then some'.... With plate sizes getting bigger, bargins to get you to buy bulk sizes and mass subliminal marketing messages, things are increasingly stacked against you keeping a normal healthy weight.
These three books are ones I have choosen that may 'stack' the odds back in your favour!. I have read them and used them regularly (I'm 17% body fat-smug or what!). I advise you read How Not To Get Fat first as it will help get your head in the right place to start with and then 'walking the walk' by getting the others after. Then you read and do as they say-easy....enjoy!

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Will chewing a lemon help you lose weight?

2011-01-12T12:31:00.000-08:00

Will chewing a lemon help you lose weight?

By CHLOE LAMBERT

Celebrity health tips and diets were recently slammed as nonsense by the charity Sense About Science. But are they all useless? Chloe Lambert asked Sian Porter, consultant dietitian and spokesperson for the British Dietetic Association, for her verdict...

The BLOOD TYPE DIET

Celeb fans: Liz Hurley, Cheryl Cole and Hugh Grant

Cheryl Cole’s famously slender frame was tribute last year to her following the book Eat Right 4 Your Type.

The theory is that lectins - a type of protein found in dairy, meat and wheat - react differently with each blood type, causing a range of problems from weight gain to indigestion and sluggishness. People with blood group A should eat more vegetarian foods, eliminating red meat and dairy. Group B types should cut out wheat, but will thrive on dairy products. Those with blood group AB can eat a diet in between blood types A and B. Blood O types (the most common) need a meat-rich diet.

Read: Eat Right 4 Your Type by Peter D’Adamo.

Expert verdict: “There’s absolutely no evidence that blood type has a role in digestion. Cutting out a major food group is bad news for health and energy levels. It’s true that some diets work for one person and not for another - but that’s to do with your genes, your starting point and how active you are, not your blood type.

“Many of these diets are simply calorie- cutting dressed up with a sexy name.”

THE CLEAN PROGRAMME

Celeb fans: Gwyneth Paltrow and Donna Karan

This is a three-week detoxification programme based on whole, organic, plant-based foods. Unlike many other detoxes, it allows a small amount of solid food - Gwyneth Paltrow has said this meant she was still able to concentrate on work and exercise.The diet prescribes two liquid meals a day (such as soups or smoothies) and a solid one in between.

Read: Clean by Dr Alejandor Junger.

Expert verdict: “The Slim Fast diet shows that some approaches based on liquid eating can be successful and at least this diet uses everyday food and drinks.

“Hopefully you could add some dairy to the soup and a handful of oats to the smoothies to keep some kind of balance in your diet, but you’d be at risk of losing out on iron. Yes, this could help you lose weight, but it’s only a short-term solution.”

LEMONADE DIET

Celeb fans: Naomi Campbell, Beyonce and Anne Hathaway

The Lemonade Diet, or Master Cleanse, was developed in 1941 by US naturopath Stanley Burroughs, but its popularity soared when Beyonce announced on Oprah that she used it to lose 1 stone.

For ten days, followers drink only a detoxifying cocktail of maple syrup, lemon juice, filtered hot water and cayenne pepper.

Lemon juice is said to loosen waste while cayenne pepper speeds metabolism and increases blood flow to the areas to be “detoxified”. Maple syrup provides much-needed energy.

Read: Lose Weight, Have More Energy And Be Happier In 10 Days by Peter Glickman.

Expert verdict: “On this diet your daily calorie intake would be about 600 calories. Apart from being mind-numbingly boring, you’d also be irritable, suffer headaches and find it hard to concentrate.

“There’s zero nutritional value (except perhaps some nutrients from the lemon), and no protein or fibre.

Usually when people say they feel better after a detox, it’s because they’ve been sleeping well, not drinking or smoking, and doing exercise - it’s nothing to do with “detox” drinks.”

RAW FOOD DIET

Celeb fans: Demi Moore and Woody Harrelson

The theory behind a raw diet is that when food is cooked above 46c, it loses essential enzymes that aid digestion and the absorption of key nutrients. (Anything below 46c is considered raw; water simmers from 60c). Followers make sure 80 percent of their food is uncooked and use methods such as soaking nuts and dried fruits to “wake up” their enzymes, plus juicing fruit and vegetables.

They say this leaves them feeling healthier with more physical and mental energy.

Read: The Raw Food Detox Diet by Natalia Rose.

Expert verdict: “Heat does destroy some nutrients, but it’s a bit of a myth that all foods are best eaten raw.

“Some veg, like carrots, are actually better cooked because it breaks down the cell wall of the plant and releases the nutrients.

“The diet is heavy on vegetables and so is very low calorie; in theory, it could help you lose weight - but it’s labour intensive and there’s a lot of chewing to be done. One thing you could take from it, however, is not to murder your vegetables - preserve the goodness by cooking them in just a little water and for a minimal time.

“These types of diets are not suitable for children or pregnant women because they cut out food groups such as protein, essential for the growth of new tissue.”

THE 30 PERCENT FAT DIET

Celeb fans: Desperate Housewives star Marcia Cross

Some evidence suggests the best route to keeping off weight long-term is to make a moderate fat restriction (rather than completely cut it out), where fat accounts for no more than 30 percent of your total calories.

Followers either count up their daily fat gram total or follow an eating plan where all foods are very low in fat. Healthy (unsaturated) fats are essential for overall health and should not be restricted to a percentage less than 20 percent.

Read: The Fat Smash Diet: The Last Diet You’ll Ever Need by Ian K. Smith.

Expert verdict: “This would work well. Gram for gram, fat has twice as many calories as protein or carbs, so if you cut down you can dramatically lose calories.

“However, you still need some fat in your diet to get essential vitamins A, K and D, and essential fatty acids. A totally non-fat diet would be dry and difficult to stick to - cutting down to 30 percent fat, and choosing only unsaturated fats, is much better.”

THE ATKINS 2 DIET

Celeb fans: Angelina Jolie and Brad Pitt

The Atkins diet is based on the principle of cutting carbs and eating more protein. This is said to switch the body into a state of ketosis, where your body, starved of carbohydrate for energy, starts to burn the body’s fat stores.

The latest version of the Atkins diet claims to be healthier because it allows small portions of “good” carbohydrates such as wholemeal bread and brown rice.

Read: Dr. Atkins’ New Diet Revolution, Revised Edition

Expert verdict: “This is slightly better than the original Atkins because you’re allowed small portions of healthy carbs, but I wouldnot condone any diet that cuts out a whole food group.

“Yes, you might lose weight in the short term, but you’ll have all kinds of side-effects from cutting out carbs, such as bad breath and indigestion.

“More seriously, your body may think it’s going into starvation and start burning lean tissue.”

THE DUKAN DIET

Celeb fans: Jennifer Lopez and Katherine Jenkins

Like the Atkins Diet, the idea is that by shunning carbs and sticking to protein you can accelerate weight loss.

It promises fast weight loss in four highly organised stages.

The first phase is one to ten days of eating only proteins such as meat and fish (limitless amounts).

In the second phase you alternate protein days with protein and vegetable days, and in the third stage gradually reintroduce small portions of carbohydrates and fruits.

In the final maintenance phase, you can eat what you like, but must eat protein only for one day each week for the rest of your life.

Read: The Dukan Diet by Dr Pierre Dukan.

Expert verdict: “Protein has a satiating effect and helps you feel full. But if you eat too much of it and don’t have enough fluid, it can put pressure on your kidneys, which process the amino acids in proteins, leading to a risk of renal damage.

“The four phases are confusing - easy enough if you’re a celebrity with a personal chef to weigh out everything for you; harder if you have a job or a family to look after.

“I call this the Ducan’t diet because the number of people who stick to it is pretty low.” - Daily Mail

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The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

A review of "The metabolic balance nutrition program"

2011-01-10T13:27:00.000-08:00

The metabolic balance nutrition program aims at permanently changing the client’s lifestyle. Key elements are individualized nutrition plans, drawn up with laboratory support on the basis of the clients’ relevant blood parameters. Clients do not receive ready-to-serve meals but individually designed food lists and suggestions to plan meals. Dietary supplements or medications to regulate metabolism are not used. Every client is personally supported by a certified advisor, with the option of either individual or less costly group care. The program does not exclusively address overweight and obese people but also those with normal weight who wish to support a healthy metabolism. It can be considered a low-carbohydrate diet.

Objective.Cornelia Meffert1,2 and Nikolaus Gerdes1 undertook this study to assess the efficacy of this diet approach.They-
Assessed the effectiveness of a commercial nutrition program in improving weight, blood lipids, and health-related quality of life (HRQOL).
Methods. Prospective observational study with follow up after 1, 3, 6, and 12 months with data from questionnaires and blood samples. Subjects. After 12 months, we had data from 524 subjects (= 60.6% of the initial samples). 84.1% of the subjects were women. The average BMI at baseline was 30.3.
Results. After 12 months, the average weight loss was 6.8 kg. Program adherence declined over time but was still high after 12 months. Relevant blood parameters as well as HRQOL improved significantly.
Conclusion. After 12 months, nearly two thirds of the samples had achieved >5% reduction of their initial weights. The high degree of program adherence is probably due to personal counseling and individually designed nutrition plans provided by the program.
This critic shows that "The metabolic balance nutrition program" does help to lose weight. However there is a great deal of supervision and support and if this was provided by other diet plans , I wonder if these results are anything special.

Cornelia Meffert and Nikolaus Gerdes, “Program Adherence and Effectiveness of a Commercial Nutrition Program: The Metabolic Balance Study,” Journal of Nutrition and Metabolism, vol. 2010, Article ID 197656, 8 pages, 2010. doi:10.1155/2010/197656

The 'skinny' on losing weight

2011-01-10T13:20:00.000-08:00

Whether it is ten pounds you’d like to lose, or one hundred, you are sure to meet with failure by following the ten worse habits listed here.

1. Don’t tell others about your goal.

2. Grocery shop when you are hungry.

3. Keep high calorie junk food in your house.

4. Eat out often.

5. Don’t exercise.

6. Use negative self talk to undermine your efforts.

7. Eat at buffets and fast food chains.

8. Hoard food in secret stashes.

9. Eat ‘unaware’.

10. Don’t count calories

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The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

There are usually zero fast solutions

2011-01-09T04:09:00.000-08:00

There are usually zero fast solutions. Weight elimination entails a stability of healthy eating plan, heart workouts and strength exercises. So in case you've at any time asked your self, "why am I not shedding bodyweight?" you may well need to reexamine your current workout schedule.

In order to accomplish efficient excess fat reduction you much participate in at the very least some aerobics workout routines just about every week for at the very least , 30 min's. A medium- high depth rate is best to get hold of a great hop start on your desired goals. If you are a newbie it is ideal to schedule your self and not end up overzealous. As brought up at the outset, getting rid of body fat is not a simple task, the solution to the million dollar issue "why am I not shedding excess weight?" for that reason starts and concludes with dedication.

Interval exercises is actually an great approach to improve the rewards of your own exercise routine due to the fact you go on to burn off calories still when you've ceased workouts. Interval workout plans include switching among shorter demanding bursts of motions with slow easier activities. The continuous changes lets the body system to adjust as well as shed much more unhealthy calories even once your work out routine stops. It is recommended that you include an interval exercising plan to your regular schedule to see sooner benefits.

In the event that you are performing cardiovascular workout routines and you discover that you've reach a plateau the actual solution may be the shortage of muscle exercising in your schedule. For many of us that will have lively life-style yet also aren't reducing bodyweight we all may want to include energy exercising to our routine. What is muscle exercising and just how may it assist me to eliminate excess weight? Strength workouts is a very important piece of a balanced and well-balanced physical exercise schedule and consists of training techniques including free dumbbells, weight machines, aerobic action and resistance bands to create one's muscles and strength. Strength can enhance the power of your respective workout since it is an incredible calorie burner. On average you'll be able to burn approximately 200-400 calories per routine plus it gives your metabolism an excellent boost that lasts despite if the workout has finished.of your respective

The last bit of the puzzle is diet. Now we're not speaking about weight loss pills. If you're wondering why you're not burning fat slimming capsules are usually not the answer; a small calorie high fiber eating plan is. On the top of that weight loss program list ought to be water. Water is the greatest and most perfect emulsifier of fat. It will assist your system to rid itself of poisons which may even inhibit fat reduction. Eating a well-balanced diet of fruits and veggies and vegetables along with grain and liver organ will assist you to reach your goals.
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The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

Advantages associated with whey protein concentrate

2011-01-03T09:47:00.000-08:00

Advantages associated with whey protein concentrate happen to have been recognized about for quite some time. The following paragraphs will examine precisely how routine use for a product to some well-balanced diet can result in positive adjustments to shape make up. Even though it'll refer primarily to those people having regular excercise. It will review as well as critique the most recent evidence together with preferably inform you exactly how whey protein may as an addition to your dietry routine.

Body composition is a body’s relative quantity of body fat to fat-free bulk. Those that have optimal body composition are usually healthier, move a lot more effortlessly and effectively, plus general, feel a lot better than people that have less-than-ideal body make up. Reaching a much more optimal body composition should go quite a distance toward enhancing your total well -being together with general health and fitness.

Body composition is divided into a couple of distinct types of muscle size: fat-free muscle size - and that is composed of most of the body’s non-fat tissues -and the entire body fat. Fat-free mass includes bone, water, muscle, and tissues.

If we focus on muscle bulk subsequently it really is significant to note which it provides a reservoir for proteins the greater part of that directly impact on your metabolic process. So muscles burn fat for fuel together with this drives your metabolic process (Nagy et al 1996).

Body Composition in addition to Physical fitness

The main cause of energy in short to medium exercise is carbohydrates as glycogen. This can be substituted by way of lipids as exercise continues on. Within this later stage of extended effort oxidation of protein in your variety of amino-acids provide you with between 10-15% from the total energy created.

Although it really is frequently accepted that 0.8 g of protein per kg of body weight is adequate for a sedentary lifestyle, 1.5g of protein per kg of body mass has become noted by the American Diet Association as acceptable for athletes in training.

When we also think about 100% of protein is never utilised, consuming a lesser amount of quality protein can stress and fatigue organs. So the evidence suggests that you should take the best available in addition to as investigation shows us that a person's body fat level all through their lifespan is influenced more so by way of the quantity of muscle bulk they've compared with their degree of physical fitness the maxim 'Start as you mean to go on' surely must apply (Levadoux et al 2001).

Resistance training influences muscle protein synthesis which in turn gives advantages of improved strength as well as muscle bulk hence improving body composition. Even in more mature adults resistance training benefited their strength, muscle dimensions as well as anabolic hormone concentrations.(Fiatarone et al 1999)

Exactly why whey has become one of the best protein for developing body composition.

Desired outcomes in resistance training have long shown us that protein supplementation have benefited any dietary regime the athlete has followed. However are all proteins utilized the diet or for a supplement the exact same? It appears not, as research shows whey protein concentrate possesses a unique capacity to boost glutathione concentrations. Glutathione, researchers have found is a main antioxidant defence against molecular damage, pollution, toxins, infection together with UV exposure. We now know it reduces as we age as there are emerging evidence to age related diseases just like for example Alzheimer's together with Parkinson's.

In comparison with other protein sources whey has the unique capacity to boost glutathione production. (Lands et al 1999) showed within his study 20 g daily for 12 weeks of whey protein isolate enhanced glutathione status in athletes. Together with supplied a substantial reduction in body fat.

Another study established that compared to casein or carbohydrate supplementation rodents given whey displayed lower body fat levels and much more muscle tissue after having a 6 week training period. Whey enhanced insufficient exercise to boost body composition.

In another study a randomised, double blind trial involving bodybuilders undertook a supervised 10 week training programme. The whey group (1.5g/kilo body weight/day) gained fat free bulk 5x in excess of the comparable casein group. The American physiological society in addition has done trials that again support these findings (Cribb et al 2003).

In comparison to carbohydrate supplementation muscle biopsies taken from controlled subjects show a comparable increase in some muscle fibres up to 543%.A good protein source ought to meet the criteria of being reduced in fat together with cholesterol. Offer an abundant flow of Branched Chain Amino Acids. Finally be made up of a mixture of essential together with non-essential amino acids.

So scientists developed the PDCASS, (Protein Digestibility Corrected Amino Acid Score) that is a standard used to know the quality in addition to efficiency of protein in the particular food. The PDCAAS evaluation procedure is considered to be better compared to other methods. There are continues to be adapted by the U.S. Food & Drug Administration (FDA), the United Nations Food & Agricultural Organization (FAO) as well as the World Health Organization (WHO) because the preferred means for evaluating food protein.

Precisely why whey benefits muscle mass.

It really is clear that stimulating protein activity as well as breakdown will be an important process necessary for muscle growth in addition to recovery. For improvements in body composition it really is vital to maximise this process. However it can be clear that this dose in addition to composition is an essential element of which whey proteins are particularly effective.

They are:

* Whey's amino acid profile can be quite very similar to muscle.

* Whey is the easiest source of branch amino acids as well as provide you with 1/3 of the chains required for glutamine synthesis.

* Whey is an efficient supply of cysteine and boosts glutathione which often brings about improvements in body composition. Additionally cysteine ensures correct protein metabolism.

* Unlike other protein sources whey is rapidly absorbed and provides a significant increase in blood amino concentrations to stimulate muscle protein synthesis rates.

Whey protein in addition to fat loss.

The addition of whey protein concentrate to any diet shows to create a key role at the regulating energy metabolism and whether someone gains or loses body fat. (Zernel 2000)

Even without dieting improvement in whey protein isolate have been proven to reduce body fat as well as increase body fat free mass. Bouthegourd (2002) indicates in animal studies how the addition of whey protein isolate preserves lipid oxidation in addition to rapidly delivers amino acids. This was shown to boost the efficiency of strength training to decrease adiposity together with Demling (2000) showed in a study of overweight police officer's that whey protein concentrate was the most beneficial addition to weight-loss programme when in addition to physical exercise.

"Much of the body fat in processed foods is eaten at the variety of emulsions just like soups, yoghurt, soft ice cream in addition to mayonnaise,"" said Dr Peter Wilde belonging to the Institute of Food Studies, an institute of BBSRC. "We are unpicking the mechanisms of digestion used to break them down so we are able to design fats in a rational method that are digested more slowly."

Whenever the digestion of fat is delayed together with fatty acids may well get to the ileum, the next section with the small intestine, their presence influences satiety-inducing hormones.

IFR scientists have actually been experimentation along with using protein layers to stabilise emulsions and delay body fat digestion.

During this study, they found which a normally-stable whey protein isolate is partially broken down when it really is attached to the surface associated with the emulsion. Whenever a surfactant is introduced, this acts synergistically with the help of the body fat, breaking down the protein layer even more effectively. Along with the barrier weakened, access has been enhanced for your enzymes and bile salts that break down body fat.

Whey protein concentrate and it's influence on appetite as well as satiety.

Hall (2003) showed in the recent study that whey was one of the best protein at suppressing hunger as well as making body fat loss easier, his subjects took whey protein isolate before food intake as well as where shown to have better levels of 2 crucial appetite controlling hormones - Cholecystokinin in addition to Glucagon-like peptide.

In a study on obesity Luhovyy et al (2007) discovered that whey proteins reduced cash advance food consumption, affect, satiation through complex peptide action and activates the meals intake regulatory system. Tips on how to use whey protein concentrate.

To acquire the best outcomes from adding whey protein concentrate for a supplement it really is clear a good availability of essential amino acids have to be taken. This has then been proven to enhance anabolic stimulus by way of up to 400% (Rasmussen 2000)

Whey before exercise

In the Japanese study published within the Journal of Nutrition athletes experienced significant less soreness two days post workout every time they took whey protein beforehand. Therefore you could try a serving of whey protein 20-40grams along with a dose of glucose 20-40grams mixed along with water together with taken in the hour before weight training.

Whey during physical exercise.

A study from James Madison University showed that whey protein isolate taken during physical exercise reduced bio chemical markers of muscle damage by 83% in addition to improved endurance by way of 29% compared to gatorgrade.

Whey after exercising.

Around the muscle recovery window of one hour, protein is a most important post workout nutrient by consistently consuming protein then you certainly will build muscle as well as gain power faster. In the article in your Journal of Physiology subjects who ingested protein within this 1 hour muscle recovery window showed an improvement in muscle size by 8% together with power by way of 15% when compared to some cohort who have been given the supplement a couple of hours subsequently.

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References

1. Nagy T.R., Goran M.I., Weinsier R.I., Toth M.I. et al. Determinants of basal fat oxidation in healthy caucasians. I Appl Physiol 80(5). 1743-9. 1996

2. Levadoux E., Morio B., Montaurier C., et al. Reduced whole-body body fat oxidation in women as well as at the elderly. International Journal Obese Relat Metab Discord 25 (1) 39-44. 2001

3. Fiatarone S., Ding W., Manfredi T.I., et al. Insulin-like growth factor 1 in skeletal muscle after weight-lifting physical fitness in frail elders. American Journal Physiology Endocrinal Metab. 277. E135-E143. 1999

4. Lands L.C., Grev V.L., together with Simountas A.A. Effect of supllementation with a cysteine donor on muscular performance. Journal of Applied Physiol. 87. 1381-1385. 1999

5. Cribb P.I., Williams A.D., Hayes A., et al. The effect of whey isolate on strength, body composition in addition to plasma glutamine. Med Sci Sports Exerc. 34;5: A1688. 2002

6. Zernel M.B. Mechanisms of dairy modulation of adiposity by dietary calcium. FASEB. 114: 1132-1138. 2000

7. Bouthegourd J. et al. A pre physical fitness alpha-lactalbumin-inriched pure whey protein meal preserves lipid oxidation together with decreases adiposity in rats. AM. J. Physiol. Endocrinal. Metab. Volume. 283, E565-E572. 2002

8. Demling R., et al. Affect of a hypocaloric diet, Enhanced Protein Intake together with Weight training on Lean Muscle size Gains and Fat Bulk Loss in Overweight Police Officers. Nutr. and Metabolism. Volume. 44, 1, 2000.

9.Institute of Food Research (2010, August 23). Delaying body fat digestion to curb appetite. ScienceDaily.

10. Hall W.L., et al. Casein together with whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. BJ Nutrition. Volume. 89, 239-248. 2003

11. Luhovyy B.L., et al. Whey proteins in your regulation of food intake and satiety. Journal of American College Nutrition. Volume 26 (6) 704s-712s. 2007.

12. Rasmussen B.B., Tipton K.D., Miller S.L., et al. An oral essential amino acid carbohydrate supplement enhances muscle protein anabolism after resistance physical fitness. J Appl Physol. 88: 386-392. 2000

2011-01-02T10:07:00.000-08:00

Author: Nitin Chhoda
For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.
This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.
Wall Squat: Front Thigh Exercise.
Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
Standing Dumbbell Squats: Front Thigh Exercise.
Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.
Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!
Lying Face Down: Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.
Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
Seated Butterfly: Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.
Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.For more information go to
http://turneroftaunton.com/?cat=374
http://allstomach.blogspot.com/
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/HowvisualisationCANmakeyouslimmer
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/antioxidants-and-food
http://10thingstoconsiderforweightlossmainta.blogspot.com/
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
Or http://turneroftaunton.com/?cat=25

Article Source: http://www.articlesbase.com/fitness-articles/thigh-exercises-for-women-70499.html
About the AuthorFor more information and to register for free diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ , for exercises for women, visit http://www.toningforwomen.com and to train with Nitin, visit http://www.phonefitnesstrainer.com

Making use of Whey dietary supplements can help you lose bodyweight

2011-01-02T08:06:00.000-08:00

Making use of Whey dietary supplements can help you lose bodyweight by both losing protein to unwanted weight intake, in addition to cutting your desire for foods merely by stimulating cholecystokinin (CCK-PZ,) and that is the chemical like inside you that controls how hungry you’re. Reducing Your Protein to Excessive fat Ingestion

Generally, whenever you take in protein you in addition consume unwanted fat. By way of example, when you drink milk you’re drinking many different fats also. Even low fat or 2% fat milk, and that is assessed as 2% by weight, provides extensive fats if you determine it by calories.

Exactly the same can be stated for meat, nuts, and merely about any other protein source.

That’s why Whey is unquestionably an fantastic supplement. You obtain a powerful dose of protein into your body, and never have to ingest virtually any fat at the same time.

Whey is nearly 100% protein. Moreover, it’s each of the important amino acids the body needs. Which means you will certainly get all of the proteins you would like, like the proteins your body could certainly make alone.

Lower Desire for foods With Cholecystokinin

Cholecystokinin (CCK-PZ) is regarded as just about the mostconsiderations when it comes tofat loss. It’s a brain functions chemical that controls practical ideas on how hungry you are or aren’t.

Whey is amongst the few food products that researchers have found can actuallyformation of CCK-PZ.

Basically, once you drink Whey, not only will an individual add proteins but reduce one's bodyunwanted fat. To read further goto

<a href="http://hubpages.com/hub/whey-proteins-and-their-impact-on-body-composition">http://hubpages.com/hub/whey-proteins-and-their-impact-on-body-composition</a> or
http://turneroftaunton.com/?cat=3

2010-12-22T13:56:00.000-08:00

From www.sparkpeople.com, a 15-minute abs workout with our own Coach Nicole! We have a new account at http You'll see all our current videos, and all new videos will be posted there.
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The Truth About Abs & Does it Really Work?
If you've ever been hit with the thought that maybe there is something wrong about the way you are going about your six pack workout then you just might be right. Many people today make a lot of mistakes in their ab workout routines. Their exercise routines are riddled with mistakes. They make mistakes with their choice of workout intensity. They even make mistakes in the type of meals which they eat before and after such workout sessions. So whats really the truth about Mike Geary's book titled "The Truth About Abs"? It is a fitness program geared towards people that have little weight to lose in the midsection. Along with being a certified nutrition specialist, Mike Geary is also a qualified personal trainer.
The majority of abs and weight loss books are such a waste of time. They come with the same information as other hundred books, it is really hard to find something that is worth spending money. I only read one of those books when someone I trust recommends it, and even there, I read them skeptically. So, how long does it really take to get a six pack and have your abs looking like perfection. This is a pretty vague question and we all know it. It comes down to your personal drive, your schedule and how you eat. All of these things are extremely crucial to your overall success, but I am going to lay it out in simple terms. If you really want to know how long it takes to get a six pack, the following information will give you a great idea.
How long does it really take in order to get a six pack and have the abs you have dreamed of? Depending on who you ask, you will get an insane amount of conflicting information on the subject. I want to share a couple tried and true ways to do it, as well as a secret way of finding out the exact things that work for a wide range of people. Getting a six pack and achieving the perfect abs you want doesn't have to be rocket science any longer.At one point or another, every man wishes to have six pack abs and look like one of those six pack ab models. But, the question is, how to really get a six pack and what is really the truth about six pack abs program and how can it help me to get perfectly sculpted and toned abs? Well I have great news for you or any man, old or young, that wishes to...
There are weight loss programs and there are weight loss programs that truly work. The Truth about Six Pack Abs by Mike Geary is one of those programs that do work. Here are some pointers in choosing a weight loss program that really works and why Truth About Six Pack Abs Review says that the program works indeed.Many people are looking for more information on " Truth About Six Pack Abs " by Mike Geary because it is currently the most popular abs training guide online. Truth About Six Pack Abs works and it can be followed by anyone who wan to get 6 pack abs fast.
The percentage of overweight people has been increasing steadily, chiefly because people eat more and use less physical energy than they used to. But clearly this is a condition that most people would like to avoid. Not putting extra pounds does seem to be easier, in theory at least, than taking them off.Want to know the single most overlooked part of getting great abs? Why most people fail when they get so close. This is often the last piece to the puzzle, the truth about abs.
Most of the times it so happens that the people who are trying to fight obesity are able to reduce their weight but, cannot do much about their sagging muscles. Or even worse, they simply cannot get to tone up their belly area.The Truth About Abs is a program developed by personal trainer Mike Geary. His approach to fat loss is dramatically different from most trainers, in that he does not recommend lots of abdominal exercises, boring cardio, or long hours in the gym.
What's the real truth about abs? How can I develop six pack abs? These are the most common questions most women ask in weight loss and health-related forums and women discussion boards. Well, first of all, it is important to know that getting abs is not that hard.Truth to Abs Review part 1- How Do I lose My Belly Fat I remember the first time I ran into Mike Geary's Truth About Six Pack Abs program, and like most fitness programs online I assumed it was another fad lose weight fast pitch. I continued to read a bit more of the websites information and began to feel my interest peak a little more. I decided to check it out and see what people thought of this six pack abs program in the forums and a few review websites that I found.
Are you looking for the truth about six pack abs? Is it really possible, or is it just a myth? There has been an increase in the number of people with weight issues, and weight problems. The flabbier our body gets, the more we are obsessed with getting a six pack abs. So, we hit the gym and pump for hours hoping to get our abs and muscles popping out. But the truth about abs is far from what you know.
Truth About Abs is a program that was created by a nutritional and exercise expert named Mike Geary. Geary's program has quickly become one of the most popular online fitness programs. The Truth About Abs program, as the name implies, is concentrated on getting you the six pack abs you have always dreamed about. Now, can Mike Geary's program really help you? The answer is yes. Here's my side of the story...This article reviews Mike Geary's Truth About Abs program. The Truth About Abs diet and fitness program which was created by Mike Geary has become one of the most popular abdominal programs today.
For more information go to
http://turneroftaunton.com/?cat=374
http://allstomach.blogspot.com/
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/HowvisualisationCANmakeyouslimmer
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/antioxidants-and-food
http://10thingstoconsiderforweightlossmainta.blogspot.com/
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
Or http://turneroftaunton.com/?cat=25

(Please remember to retain the Author Box and Hyperlinks when using our articles)

Article from articlesbase.com

Things to consider if you want a 6 pack.

2010-12-21T13:33:00.000-08:00

Every person who wants to lose weight wants it quick. Of course, they aim to lose fat fast. But, to really understand quick weight loss, you would intend to know that there are difficult ways to do so. Study more.

It does not mean that persons are dull for believing that losing weight quickly is feasible and safe for the reason that they watch television, read from the web, and the prints. As you observe, it is the goal and duty of so many persons to place the intention into your head. Companies use up millions for promoting their products. They need you to manipulate them, dream, and believe in them.

And, they intend individuals to purchase whatever diet pill or merchandise they are advertising to get into the supposedly weight loss more rapidly than ever. This is the way to lose weight called the difficult way. It just exists in several sort of result fantasy where lies prevail and take the real humankind to believe they really do come true.

Well, you can get through the following tips. Run fast once someone attempts to show to you before and after pictures like testimony of several diet or else weight loss merchandise that claims to work out fast; simply run, and run away! Don't pay attention, don't watch, and don't purchase. Every word and person is a lie.

1. They treat paid individuals as models.
2. They were really pleasant looking long by the merchandise being advertised was made-up.
3. They use fake pictures. They use heads from distinctive bodies.
4. Pictures are taken 6 months apart not 6 weeks when they obtain.
5. They have altered the lightings. Formerly, a female was pale and unsightly, at this time she is tan and lovely.
6. They use the formerly picture (taken long ago) for the after purposes, to present the supposedly magnificent effect of the outcome. It's plain, the person is really fat right now; they switch the pictures.

The claims that they were able to lose that huge amount of weight are also deceit. You can just lose that much if you were involved in a bloody accident. Seemingly several obtain that's too nice to be sincere is a lie. Simply remember that.
Unfortunately, there is no way to lose such massive amount of weight in so brief period of time. It is difficult! The only individuals who will notify you the other idea are individuals trying to advertise and promote something. They will throw something on you only to cause you believe.

What do you have to do exactly?

It means that once you have read this article looking for ways to lose weight fast, you ought to come to pass realistic to remove that thought from your mind. I mean completely, for the reason that it strength of character not come to pass and/or must not come to pass. The precise way to a healthy quick weight loss is the experts' recommended 1 to 2 lbs. For each week through proper diet, training and workout.

Belly fat seems to be the most stubborn fat in the entire body. When thinking about exercises to lose belly fat most people imagine that they have to spend endless hours doing sit-ups and crunches. They do indeed play their part, but they can't do the work themselves and only focusing on them won't bring you the desired results. There are more effective exercises to lose fat from belly than sit-ups and crunches.

The goal of only losing fat from one body part is not at all realistic. You have to lower your total body fat and belly fat will go away as a natural consequence. This implies the fact that you also have to watch your diet and to work out your entire body. Sit-ups and crunches are indeed great for toning the abdominal muscles, but toned muscles are of no help if there are covered in a disgraceful layer of fat. The first thing that you have to do is to burn the fat and only afterwards to work the muscles.

This means that exercises to lose fat from belly should be fat burning exercises and not toning exercises like crunches and sit-ups. This doesn't mean that you have to totally exclude them from your routine, just to combine them with other types of exercises. Cardio for instance is an excellent way of burning fat, including belly fat. Include some cardio exercises in your routine and you will start losing fat from your entire body. Besides the fact that you will also eliminate the belly fat, you will be able to benefit of a bunch of other advantages that lowering your body fat brings to your health.

It is indeed true that there are types of exercises which are targeted towards belly fat and which are recommended to be practiced daily if a tone stomach is your main goal. Try to also do trunk rotations, leg lifts, hip raises, inclined sit-ups, front squats, side crunches, V crunches, ball crunches, reverse crunches or hanging leg lifts. They are special exercises to lose belly fat which are more effective than simple sit-ups and crunches.

Be aware of the fact that as fat in the belly needed months or years to accumulate, it won't disappear overnight. Workout machines, diets or pills that are promising you this can't be realistic and it would be better not to trust things that seem too good to be true. It requires time to disappear and only a proper diet combined with a serious workout routine can make it go away.
To read more about diet go now to http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence

2010-12-20T12:43:00.000-08:00

There are usually zero fast solutions. Weightelimination entails a stability of healthy eating plan, heart workouts and strength exercises. So in case you've at any time asked your self, "why am I not shedding bodyweight?" you may well need to reexamine your current workout schedule.

In order to accomplish efficient excess fat reduction you much participate in at the very least some aerobics workout routines just about every week for at the very least , 30 min's. A medium- high depth rate is best to get hold of a great hop start on your desired goals. If you are a newbie it is ideal to schedule your self and not end up overzealous. As brought up at the outset, getting rid of body fat is not a simple task, the solution to the million dollar issue "why am I not shedding excess weight?" for that reason starts and concludes with dedication.

Interval exercises is actually an great approach to improve the rewards of your own exercise routine due to the fact you go on to burn off calories still when you've ceased workouts. Interval workout plans include switching among shorter demanding bursts of motions with slow easier activities. The continuous changes lets the body system to adjust as well as shed much more unhealthy calories even once your work out routine stops. It is recommended that you include an interval exercising plan to your regular schedule to see sooner benefits.

In the event that you are performing cardiovascular workout routines and you discover that you've reach a plateau the actual solution may be the shortage of muscle exercising in your schedule. For many of us that will have lively life-style yet also aren't reducing bodyweight we all may want to include energy exercising to our routine. What is muscle exercising and just how may it assist me to eliminate excess weight? Strength workouts is a very important piece of a balanced and well-balanced physical exercise schedule and consists of training techniques including free dumbbells, weight machines, aerobic action and resistance bands to create one's muscles and strength. Strength can enhance the power of your respective workout since it is an incredible calorie burner. On average you'll be able to burn approximately 200-400 calories per routine plus it gives your metabolism an excellent boost that lasts despite if the workout has finished.of your respective

The last bit of the puzzle is diet. Now we're not speaking about weight loss pills. If you're wondering why you're not burning fat slimming capsules are usually not the answer; a small calorie high fiber eating plan is. On the top of that weight loss program list ought to be water. Water is the greatest and most perfect emulsifier of fat. It will assist your system to rid itself of poisons which may even inhibit fat reduction. Eating a well-balanced diet of fruits and veggies and vegetables along with grain and liver organ will assist you to reach your goals.To read more goto http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
Or http://turneroftaunton.com/?cat=25

Rapid Burn Dual Action Weight Loss

2010-12-19T13:31:00.000-08:00

Rapid Burn Dual Action Weight Loss System’s primary functions are to make dieting and exercising easier by preventing dietary fat absorption, increasing energy levels and helping to suppress your appetite.It facilitates the reduction of body fat by reducing fat absorption and the extraction of dietary fat consumed.It supports the daily fibre requirement, therefore supporting healthy digestive function.It enhances physical performance stamina and energy levels supporting an exercise program.It increases metabolic rate.It triggers thermo-genesis (burning calories by increasing body temperature).It aids in the metabolism of fat and carbohydrates.It increases fat oxidation (fat burning).It contains nutrients which may be useful for those embarking on a weight loss and exercise program.

Warnings:

Individuals with shellfish, yeast or gluten allergies and women who are pregnant or lactating should not embark on the Rapid Burn System. Individuals taking medication for heart disease, high blood pressure or behavioural disorders should avoid doing the Rapid Burn System due to the strong stimulant effect. Since Fat Trapper contains Chitosan it should not be consumed within 2 hours of taking other medication including fat soluble vitamins A, D E and K, as it may reduce the effect

of other medications.

Ingredients:

Chitosan is a special fibre which is able to 'soak up' or absorb anywhere from six to ten times its weight in fat and oils. Chitosan is able to significantly bind with fat molecules and convert them into a form which the human body does not absorb, and eliminates it when you go to the toilet. Chitosan fibre is unlike other fibres in that it carries a positive ionic charge. Since lipids, fats, and bile acids all possess negative charges, there is a chemical bond between the two, and thus they attract naturally to one another. A number of clinical trials have shown chitosan aids with weight loss.

Green tea aids weight loss by increasing the metabolic rate, causing those who use it to experience greater calorie burn. A recent study further validates green tea’s effectiveness: published in the American Journal of Clinical Nutrition, it indicated the ingestion of a tea rich in catechins (catechins are a major component of green tea extract) leads to both a lowering of body fat and of cholesterol levels.

Yerba Maté (Ilex paraguariensis) is a tree cultivated in Paraguay, Brazil and Northern Argentina. For centuries it has been consumed as a traditional tonic and natural stimulant beverage. The leaves can help alleviate fatigue, suppress appetite, stimulate body and mind, and boost metabolism. Yerba Maté contains over 250 known natural compounds, most notably the alkaloids, caffeine, theophylline and theobromine. These agents promote central nervous stimulation, and act as diuretics, causing the body to shed water. Additionally, caffeine, theophylline and theobromine appear to suppress appetite, and boost metabolism.

Korean Ginseng is said to offer many health benefits for humans. As an adaptogen, Panax Ginseng (as it is also known) can aid the body in regulating itself under stress. The medical community agrees that the stresses under which the herb can assist a person range from psychological and emotional stresses to physical ones. Studies have begun to show that ginseng can increase endurance and stamina making it an ideal herb for supporting an exercise and diet program.

The Guarana plant (Paullinia Cupana) is a natural evergreen vine that is grown in the Amazon. Guarana helps helps with weight loss and can be used as an energy enhancer. The Guarana plant has been traditionally used to decrease fatigue and reduce hunger.

Bitter Orange (Citrus aurantium) contains several substances known to stimulate the metabolic rate, which should increase calorie burning.

The presence of Vitamin C in the bloodstream is essential for the body to burn the fat resources as a form of energy. This is because the presence of Vitamin C plays a role in the process of fat oxidation, which has a considerable role to play in the process of attaining weight loss.

Vitamin B complex plays a leading role in that the metabolism of fats and carbohydrates, affecting the rate at which calories are burned.

Instructions:

Breakfast
Take one tablet of the Metabolism Booster 30 minutes before breakfast.
Take 1-2 tablets of Fat Trapper 15 minutes before breakfast.

Lunch
Take one tablet of the Metabolism Booster 30 minutes before lunch.
Take 1-2 tablets of Fat Trapper 15 minutes before lunch.

Exercise
Take one tablet of the Metabolism Booster 30 minutes before exercising.

Dinner
Take 1-2 tablets of Fat Trapper 15 minutes before dinner.

Rapid Burn will help dieting and exercising easier by preventing dietary. More interesting information about the wonders of Rapid burn when you stop by at Online pharmacy where you can shop online at cheapest prices.
Now read these articles
For more information go to
http://turneroftaunton.com/?cat=374
http://allstomach.blogspot.com/
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/HowvisualisationCANmakeyouslimmer
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/antioxidants-and-food
http://10thingstoconsiderforweightlossmainta.blogspot.com/
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

Weight Loss Exercises - My Top Picks and Why

2010-12-13T12:09:00.000-08:00

A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.
It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out. In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.
However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.
Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.
1. Get quality Zzz\'s.
Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.
In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.
2. Walk the walk.
It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.
Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.
3. Walk the treadmill.
When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.
Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.
4. Seize the time.
Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.
Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

For more information go to
http://turneroftaunton.com/?cat=374
http://allstomach.blogspot.com/
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/HowvisualisationCANmakeyouslimmer
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/antioxidants-and-food
http://10thingstoconsiderforweightlossmainta.blogspot.com/
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

Mike is a full-time health advocate/business owner based in Orange County, CA.

Why Eating Less To Lose Weight Wont Work Forever

2010-12-13T11:51:00.000-08:00

Why Eating Less To Lose Weight Wont Work Forever

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.

Such a focus makes sense of course, because if there is a universal truth to fat loss, that's it.

This is what we call "energy balance." In order to lose fat, you have to create what we call "energy debt" or "energy deficit" - that is, eliminate the balance and instead be on the negative side of the balance scales.

Of course, that works very well for "beginning" fat. However, success doesn't last forever.As anyone who's ever been on a diet and exercise program of any kind can tell you, at first it's pretty smooth sailing. Eat less, do more, lose fat.And then it stops! And as those same people can also tell you, it usually stops suddenly.

Of course, the first instinct people have is a very natural one…to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is…

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit.

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more calories through exercise.

Even then, things don't always happen as quickly as you want.

You see, once you've hit a fat loss plateau or when you're trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance and more about hormones.

You see, some hormones, such as Leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: appetite, satiety, "starvation mode." However, assuming you're eating enough and trying to create an energy deficit through training, Leptin isn't the issue.

Execises for women

2010-12-10T22:20:00.000-08:00

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.
This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.
For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.
Wall Squat: Front Thigh Exercise.
Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
Standing Dumbbell Squats: Front Thigh Exercise.
Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.
Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!
Lying Face Down: Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.
Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
Seated Butterfly: Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.
Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

For more information go to
http://turneroftaunton.com/?cat=374
http://allstomach.blogspot.com/
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/HowvisualisationCANmakeyouslimmer
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/antioxidants-and-food
http://10thingstoconsiderforweightlossmainta.blogspot.com/
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.

Article Source: http://www.articlesbase.com/fitness-articles/thigh-exercises-for-women-70499.html

About the AuthorFor more information and to register for free diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ , for exercises for women, visit http://www.toningforwomen.com and to train with Nitin, visit http://www.phonefitnesstrainer.com