Weight loss - Health

MASS GAINS

noreply@blogger.com (bgf) — Thu, 5 Oct 2017 11:55:00 -0700

HOW TO BUILD MUSCLE

There are a number of supplements used by weight trainers in an attempt to increase either strength or mass gains. Although the CKD is probably not the optimal mass gaining diet, many individuals choose to use these supplements to maintain strength and muscle mass while dieting and they are discussed here.

Glutamine

Glutamine is one of the most popular supplements on the market right now. Glutamine is typically considered a non-essential amino acid (AA) since it can be made within the body. However, in times of high stress, it may become essential .

Glutamine is involved in maintaining the immune system and low glutamine levels have been linked to overtraining in endurance athletes . Weight training is a form of stress and, although not directly studied, glutamine supplements have been suggested to help deal with the stress of training.

A majority of glutamine research has focused on its effect in critically ill individuals and burn patients. It is a major mistake to extrapolate from pathologically ill patients to healthy, weight training athletes although many authors in the field of nutrition have made that mistake.

Outside of its effects on immune system function, oral glutamine has also been shown to elevate growth hormone levels in the bloodstream, which may be useful for fat loss . The primary problem with oral glutamine supplementation is that glutamine is a major metabolic fuel for the small intestine. As well, high doses of glutamine tend to be absorbed by the kidney with the end result being that little of the glutamine ingested actually gets into the muscles .

A possible solution is to take glutamine in small doses throughout the day. Doses of 2 grams may not activate absorption by the kidney and it should be possible to keep blood glutamine levels high by taking it in this fashion. However, a little known effect of glutamine is that it inhibits ketogenesis in the liver .

Many individuals have found that glutamine supplementation prevents them from establishing ketosis. However others have not found this to be the case and, as with many supplements, experimentation is the key. Glutamine probably has its greatest potential during the carb-up period of the CKD.

Creatine Monohydrate

If there is a single sports supplement that has been shown to work under a variety of conditions, it is creatine. Recall from chapter 19 that creatine phosphate (CP) is used to provide short term energy for exercise lasting approximately 20-30 seconds. Numerous studies have shown that supplementing with creatine monohydrate can increase muscular stores of CP and enhance high intensity exercise performance (for recent reviews of the effects of creatine .

Improvements are primarily seen in short duration, high-intensity activity such as sprint performance as well as weight lifting . However, creatine has not consistently been shown to improve longer events, which rely on other energy systems. The improvements range from the ability to maintain a higher performance level prior to fatigue, the ability to perform more

repetitions with a given weight, and some studies suggest that creatine supplementation may increase maximal strength (1 repetition maximum). Additionally, creatine typically causes a large initial weight gain of 5 or more pounds, although the majority of this weight is water.

Whether long-term creatine supplementation causes significantly greater gains in lean body mass is still under research.

Creatine is typically loaded first to saturate muscular stores. Although the optimal dosage can vary, most studies suggest consuming 20 grams of creatine in divided doses (typically 5 grams four times a day) for 5 days to saturate muscular stores. An alternate method is to take small (3 grams) daily doses of creatine, which results in similar loading over a period of a month .

Some individuals find that high doses of creatine cause stomach upset, and lower doses may make loading possible while avoiding this problem. Although maintenance doses have been suggested, there is some debate as to whether or not this is truly necessary . As long as red meat is an integral part of the diet, as it will most likely be on any form of ketogenic diet, muscular CP stores will stay elevated for long periods of time.

One concern regarding creatine and the ketogenic diet is that research suggests that creatine is absorbed most efficiently if it is taken with a high glycemic index carbohydrate .

Thus the low-carbohydrate nature of the ketogenic diet raises the question of whether creatine supplementation is useful. What should be remembered is that the early creatine studies used coffee or tea, without carbohydrates, and creatine uptake was still fairly high. Simply more creatine is absorbed if it is taken with a carbohydrate.

There are several strategies to get around this problem. The first is to load creatine before starting a ketogenic diet, so that it can be taken with a high glycemic carbohydrate. Once loaded, the high intake of meat on a ketogenic diet should maintain muscular stores. Additionally, creatine uptake is higher following exercise so that a maintenance dose could be taken immediately after training. Finally, many individuals have had success taking high dose of creatine (10-20 grams) during the carb-load of the CKD. As well, creatine could be taken around workouts on a TKD.

Creatine has no known effects on ketosis, nor would it be expected to affect the establishment or maintenance of ketosis.

Other mass gaining supplements

Weight trainers and bodybuilders are bombarded daily with advertisements for new supplements purported to increase strength and mass. As a general rule, there is little human data to suggest that these substances offer a significant advantage in terms of strength or mass gains.

Along with this, individuals constantly want to know if a given supplement will work on a ketogenic diet, or how it will affect ketosis. In all of these cases, there is simply no data available, and individuals will have to experiment to find what does and does not affect the diet.

Effects of exercise on ketosis

noreply@blogger.com (bgf) — Sat, 30 Sep 2017 12:41:00 -0700

Post-exercise ketosis

Simply restricting carbohydrates will establish ketonuria (presence of ketones in the urine) given enough time (typically 3-4 days). The requirements for the establishment of ketosis are discussed in detail in chapter 4 but are briefly reviewed here. Additionally, exercise interacts with carbohydrate restriction and affects ketosis. This chapter discusses the role of exercise, both in helping to establish ketosis, as well as its impact on ketosis once established.

A recap of ketogenesis

Ketosis requires a shift in the liver away from triglyceride synthesis and towards free fatty acid (FFA) oxidation and ketone body formation. Blood glucose must also drop, lowering insulin and increasing glucagon and decreasing the I/G ratio. Along with this hormonal shift, there must be adequate FFA present for the liver to produce ketones.

Exercise is inherently ketogenic and all forms of exercise will increase the rate at which the liver releases its glycogen, helping to establish ketosis. As the rapid establishment of ketosis is important for individuals using the CKD approach (who only have 5-6 days to maximize their time in ketosis), strategies for entering ketosis are discussed. The overall effects of exercise on ketone concentrations is also discussed.

Section 1: Aerobic exercise

It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise (1). During aerobic exercise, liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in FFA levels in the bloodstream. During aerobic exercise, there is a slight increase in blood glucose uptake which peaks around ten minutes. To maintain blood glucose, the liver will increase liver glycogen breakdown, keeping blood glucose stable for several hours. Thus, the overall effect of aerobic exercise is to increase the production of ketone bodies .The increase in ketone bodies during exercise is smaller in trained versus untrained individuals, due to decreased FFA mobilization during exercise .

Aerobic exercise can quickly induce ketosis following an overnight fast. One hour at 65% of maximum heart rate causes a large increase in ketone body levels. However, ketones do not contribute to energy production to any significant degree . Two hours of exercise at 65% of maximum heart rate will raise ketone levels to 3mM after three hours. High levels of ketonemia (similar to those seen in prolonged fasting) can be achieved five hours post-exercise .
This increase in ketone bodies post exercise allows for glycogen replenishment in the muscle. Since the brain will not be using glucose for energy, any incoming carbohydrates can be diverted to the muscles . Obviously, if no dietary carbohydrates are consumed following training, ketosis should be maintained.

Aerobic exercise decreases blood flow to the liver which should decrease the availability of FFA for ketogenesis . However, this is offset by an increase in FFA availability and,extraction by the liver .

If ketone body levels are low at the onset of exercise, there is an increase in ketone concentrations during exercise. If ketone body levels are high during exercise (above 2-3 mmol), exercise has little effect on overall ketone body levels simply because they are already high (i.e. levels of ketosis will not deepen). This reflects one of the many feedback loops to prevent ketoacidosis during exercise and afterwards . High levels of ketones inhibit further fat breakdown during exercise although insulin levels still decrease. The primary fuel for exercise is FFA and the body will simply use the FFA already present in the blood for fuel.

Section 2: High-intensity exercise

Very little research has looked at the effects of high-intensity exercise on establishing ketosis or post-exercise ketosis. However, we can make some educated guesses based on what is known to occur during high-intensity exercise.

During high-intensity exercise, the same overall hormonal picture described above occurs, just to a greater degree. Adrenaline and noradrenaline increase during high-intensity activities (both interval and weight training). The large increase in adrenaline causes the liver to release liver glycogen faster than it is being used, raising blood glucose . While this may impair ketogenesis in the short term, it is ultimately helpful in establishing ketosis. Insulin goes down during exercise but may increase after training due to increases in blood glucose. Glucagon goes up also helping to establish ketosis. Probably the biggest difference between high and lowintensity exercise is that FFA release is inhibited during high-intensity activity, due to increases in lactic acid .

Many individuals report finding a decrease in urinary ketones (or a complete absence) Following the performance of high-intensity exercise. Most likely, this reflects a temporary decrease in blood FFA concentrations and increase in blood glucose and insulin. Additionally, the large increase in adrenaline and noradrenaline decreases blood flow to the liver further decreasing FFA availability for ketone production.

So while high-intensity exercise is arguably the quickest way to establish ketosis (due to its effects on liver glycogen breakdown), the overall effect of this type of exercise could be described as temporarily anti-ketogenic. The solution to this dilemma is simple: follow highintensity activity (to empty liver glycogen) with low-intensity activity (to provide FFA for ketone formation). Ten to fifteen minutes of low-intensity aerobics (below lactate threshold) following intervals or a weight workout should help to reestablish ketosis by lowering blood glucose and providing FFA for the liver.The impact of different forms of exercise on ketosis appears in table 1 :

Summary

Low-intensity aerobic exercise, below the lactate threshold, is useful for both establishing ketosis following an overnight fast as well as deepening ketosis. High-intensity exercise will more quickly establish ketosis by forcing the liver to release glycogen into the bloodstream. However it can decrease the depth of ketosis by decreasing the availability of FFA. Performing ten minutes or more of low-intensity aerobics following high-intensity activity will help reestablish ketosis after high-intensity activity.

Guidelines for Establishing and Maintaining Ketosis

1. After a carb-up, if not weight training the following day, perform 45’+ of low-intensity aerobic exercise (~65% of maximum heart rate) to deplete liver glycogen and establish ketosis without depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver glycogen but will negatively affect your leg workout.

2. Perform a high-intensity workout (weight training or intervals) followed by 10-20’ of lowintensity aerobics to provide adequate FFA for the liver to produce ketones.

3. Perform 10-15’ of low-intensity aerobics after high-intensity training to provide FFA for the liver for ketone body formation.

The Basics of Bodybuilding Nutrition :

noreply@blogger.com (bgf) — Wed, 27 Sep 2017 13:50:00 -0700

HOW TO CREAT A BODYBUILDING DIET

First of all you must know WHY you eat, then you will be better able to avoid things that you know to be injurious. Foods eaten under proper conditions among other things, repair the waste and worn-out tissue, build up the brain, supply the cells with the elements of life, and also store fat.

The seven principal classes of nutrients are:

1. PROTEIN, largely composes muscles, organs, antibodies and all enzymes.

2. CARBOHYDRATES, the body’s principal source of energy

a. Simple Carbohydrates - all sugars including dextrose, maltose, lactose,table sugars (sucrose)

b. Complex Carbohydrates - primarily starches. Some examples are bread,rice, pasta beans, fruits, vegetables and potatoes .

3. VITAMINS, helps to regulate many bodily functions, including the digestive and nervous system .

4. MINERALS, essential for numerous processes from bone formation to heart functions; they become part of the body.

5. FATS, Numerous body functions from warmth to maintaining healthy skin.

6. FIBER, aids in the elimination of body waste and reduces the risk of contracting certain diseases; the indigestible part of the carbohydrate.

7. WATER, basis for all body fluids, cell processes and organ functions.

All foods containing the above constituents to any degree are valuable for the perfect nourishment and maintenance of the body in a state of normal health. In other words, to maintain good health you should eat from all the seven classes of food daily. If one or more are omitted, you will suffer the consequences of undernourishment. There are other important factors to be taken into consideration, such as the right proportion of foods in each of the seven classes. They must also be combined in such a way that on entering the stomach they can be acted upon by the various digestive juices with the minimum expenditure of energy. They must be eaten at regular intervals; under wholesome conditions; presented in an attractive and appetizing manner and thoroughly chewed

before swallowing.

Here is a list of those foods containing a large percentage of protein:

1. Nuts 5. Poultry

2. Eggs 6. Lean Meats

3. Beans, soy, peas 7. Fish

4. Milk and Cheese

Carbohydrates: foods containing simple and/or complex carbs are:

1. Bread 5. Cereals

2. Macaroni, spaghetti 6. Meals & Flours

3. Table sugar 7. Crackers

4. Syrup 8. Potatoes

Those foods very rich in Vitamins are:

1. Green Vegetables 5. Tomatoes

2. Oranges & Lemons 6. Herbs

3. Butter 7. Bananas

4. Melons 8. Root Vegetables

The foods predominant in fat are:

1. Cream 4. Nuts

2. Fat Meats 5. Cooking Fats

3. Butter 6. Table and Salad Oils

Another group that cannot be overlooked are the minerals, including:

1. Shellfish 5. Whole Grains

2. Apricots 6. Leafy Green Vegetables

3. Fluoridated Water 7. Organ Meats

4. Broccoli

The foods giving the essential fiber are:

1. Bran 4. Root Vegetables

2. Leafy Vegetables 5. Cereals

3. Whole Wheat 6. Fruit Pulp

Low Fat Weight Loss Diets

noreply@blogger.com (bgf) — Mon, 25 Sep 2017 14:02:00 -0700

HOW TO LOSE WEIGHT FAST

-Not as popular now as the more heavily publicized diets such as Atkins, South Beach and The GI diet, low fat diets still have a great deal to recommend them. Although diets based on lowering the amounts of carbohydrates, recommend the intake of a variety of fatty foods, many dietitians have long been of the opinion that a low fat and high fiber diet is the best combination for weight loss and health.

-There have been many diet books covering the low fat weight loss diet, such as the Rosemary Connelly Diet. This maintained that a very low level of fat together with an increased amount of dietary fiber, as in whole meal bread, pasta and brown rice, would aid weight loss and help you to maintain a satisfactory level.

-Although a low fat weight loss diet is generally considered to be one of the more sensible diets, you should always consult your doctor before starting a new pattern of eating. One of the easiest ways to start a low fat diet is to cut down on the amount of fried foods that you eat. There are perfectly acceptable alternative ways of cooking most foods that are normally fried. Even French fries can be made in the oven, using very small amounts of fat when compared with deep-frying.

-An easy way to get a good start with a low fat weight loss diet is to buy a steamer. This is a very quick and efficient way of cooking foods, with a minimal loss of vitamins and minerals and is of course very low fat. Steaming is a very good way to cook and can replace a deep fat fryer for some cooking, as well as providing a simple way of cooking many healthy alternatives to bought in convenience meals.

-Lowering your intake of butter and margarine is another simple way to lower your intake of fat and help weight loss. You don’t even have to change what you eat. You can make a difference by either spreading the butter or margarine very thinly or just leaving it our altogether.

-Reducing fat in your diet does not have to be complicated and there are some very simple things that you can do to make a difference. When cooking meat it is possible to remove some of the fat before you start cooking and if you also grill the meat instead of frying it, you have removed a substantial amount of fat and possibly helped towards your weight loss goals.

-Cutting down on eating pastry is a good way to help weight loss. Pastry can contain a large amount of fat, so just by choosing a lower fat alternative you can make a difference to your chances of reaching your target. There are some fats that many dieticians believe are good for you, such as olive oil and oily fish and these can be included in a low fat diet. It is really a question of balance. A good low fat weight loss diet can be a very healthy way to lose those extra pounds. Your doctor should be able to provide you with good advice on the best way to choose a diet and how best to make it work for you.

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noreply@blogger.com (bgf) — Tue, 19 Sep 2017 08:22:00 -0700

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noreply@blogger.com (bgf) — Wed, 13 Sep 2017 06:24:00 -0700

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noreply@blogger.com (bgf) — Wed, 13 Sep 2017 06:00:00 -0700

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What is healthy eating ?

noreply@blogger.com (bgf) — Mon, 11 Sep 2017 13:29:00 -0700

WHAT DOES HEALTHY EATING MEAN

Healthy eating is balanced eating, where you consume a variety of foods. It includes protein, carbohydrates (especially fiber), fats and fluids.

Protein :

Protein helps repair your muscles, skin and nails. It can help you heal if you’ve been ill or have had surgery.

The best sources of protein are meat, fish, poultry, milk, eggs, cheese, yogurt, legumes (such as dried peas, beans and lentils), nuts, seeds and soy products (such as tofu or soy beverages).Whole grains,

vegetables and fruit can also provide small amounts of protein.

Here’s how you can easily get the protein you body needs in one day along with many other good nutrients, such as iron, calcium and vitamin B12:

- At breakfast, have few egg whites, one slice of whole wheat toast and a banana. Or try oatmeal made with few egg whites and milk or unsweetened, fortified soy beverage, or cold cereal make with low-fat buttermilk.

- At lunch, have a chunk of low fat cheese and a bowl of lentil soup. Or try steamed brown rice with cut-up chicken pieces and vegetables, such as green beans or bok choy.

- For an afternoon snack, have a handful of nuts with three-quarters of a cup of low-fat yogurt, or a small glass of milk or unsweetened, fortified soy beverage.

- For dinner, have fish (or tofu) with half a cup of brown or basmati rice, and half a cup of broccoli or other vegetable and one cup of mixed salad.

Carbohydrates :

Healthy carbohydrates – such as vegetables, fruit, whole grains and low-fat dairy products – provide your body with the fuel your heart, lungs and other organs need to function properly. They deliver essential vitamins and minerals and help give you the energy you need to run another block, swim a few more laps or to do another set of weight lifting. Many are also important source of fiber.

A few carbohydrates, however, are unhealthy- particularly the ones that are easily digested and that quickly raise your blood sugar. These include white bread, white rice, cookies and cakes. Some weight loss programs say to cut down on or cut out all carbohydrates because they make you gain weight. But that severely limits what you can eat and you miss out on many important nutrients.

Permanent weight loss or weight management requires a permanent change in lifestyle and eating habits.

Fiber :

Most adult only get about half the fiber they need each day. Fiber is a nutrient found in plants. You need fiber to keep your bowels regular and healthy. Eating a lot of high-fiber foods can also help lower blood cholesterol levels, control blood sugar levels and help prevent high blood pressure. Because fiber makes you feel full for longer, it can also help with weight control.

Grains and grain products are products are particularly high in fiber. In fact, a high-fiber cereal for breakfast (one with four grams or more of fiber) will help keep your hunger under control for the whole day.

Follow up throughout the day with other high-fiber foods, such as whole wheat toast of pasta with vegetable sauce, a spicy bowl of chili, or low-fat yogurt with fruit and bran added on top. Fruits and vegetables, beans, lentils and chickpeas are also great sources or fiber.

Fats :

Research now proves that it is not fat that is bad for you, but the type of fat you eat that counts most.

Everyone needs to eat some fat to stay healthy. Fat supplies your body with energy and helps build a protective coat around your cells – but it’s got to be healthy fat and in the right amount.

Unhealthy fats are saturated and trans fats. Saturated fats are mostly found in food that come from animals. Trans fats come mostly from vegetable oils that have been made solid through a process called hydrogenation.

Fluids :

Fluids are essential to life. They help you to think clearly and keep your body temperature here it is supposed to be. You may not know when you’re thirsty. And by the time you feel thirsty, you could already be dehydrated, which means you’ve lost too much water and may soon start feeling tired, confused, hot, flushed and even nauseous.

Try to drink in between eight to twelve 8-ounce glasses of fluids each day.

THE SECRET TO BOOSTING PERFORMANCE AT ANY AGE !

noreply@blogger.com (bgf) — Mon, 11 Sep 2017 06:30:00 -0700

THE SECRET TO BOOSTING YOUR BODY

The secret could be as simple as boosting one of your body’s most important hormones. No,

not testosterone. You know testosterone levels decline with age, and you know the toll it can take both on the way your body looks and on your ability to perform. But testosterone is just one part of the equation, and if that’s been your only focus in your attempt to get your game back and boost your performance to the levels you want, you could be missing one critical piece: human growth hormone.

Human growth hormone (hGH) has been associated with:

-PHYSICAL PERFORMANCE

-MUSCLE MASS

-RECOVERY

-ENERGY

-ENDURANCE

-SEX DRIVE

-REDUCED BODY FAT

Some experts believe hGH is critical to keeping us youthful and performing at our peak. The problem

is that — just like testosterone — our body’s natural production of hGH begins a free fall that

can start as early as our mid-20s.

SO WHAT CAN YOU DO?

You could drop some serious cash on controversial, synthetic hGH injections, even though some experts warn against them because of concerns that introducing synthetic hGH into the body may upset your natural production of growth hormone.

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You need to know, however, that the “established” medical community (and of course, they know everything) would say that the benefi ts of human growth hormone are largely anecdotal, with research that’s preliminary. But there’s no denying that something that may boost your performance,

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MAKING LIFESTYLE CHANGES THAT WILL HELP MAINTAIN YOUR WEIGHT LOSS FOREVER :

noreply@blogger.com (bgf) — Mon, 11 Sep 2017 05:28:00 -0700

How to Keep Weight Off Forever

While New Year’s may be the trigger for your resolution-setting,motivation-gaining lifestyle change.

By finding ways to stick to fitness, by partaking in physical activities you love and eating foods that are not only healthy but that you enjoy, you will find yourself on a path to a much healthier life.

Believe in yourself and your capabilities and before you know it, you’ll be blowing past those New Year’s Resolutions and into even healthier territories.

So in saying that, the following things will help you incorporate health into your daily lifestyle so you are living it every day of your life rather than a fly by night fad.

Practice Moderation :

Denying yourself from eating sweets ever again in your whole life just isn’t fun, let’s face it. Allow yourself treats in moderation. If you want a cupcake, have one, just have it after a hard workout. Plan smart and you’ll still be able to enjoy what you love without derailing your progress or maintenance.

Expand your Palate :

Try different foods on a regular basis. You may find that the broccoli you despised as a kid is actually now one of your favorite vegetables. Keep your taste buds on their toes and incorporate new healthy foods to keep things from getting boring.

Drink Lots of Water :

Often times we think we’re hungry when we’re actually just thirsty. In addition to staving off hunger, drinking water helps regulate body processes and keeps skin hydrated. If you’re a coffee or tea lover, be sure to drink equal amounts of water per ounces of coffee or tea. So, if you have an 8 ounce serving of coffee, also drink 8 ounces of water.

Eat Small, Frequent Meals :

Eating regularly helps control and maintains blood sugar, so you won’t have any sudden drops or spikes, which often signal us to eat. Cortisol, the stress hormone, also rises after we don’t eat for a few hours. Have small, healthy snacks with you wherever you go to avoid finding yourself inhaling a Big Mac.

Be a Picky Diner :

Don’t be afraid to ask for modifications to menu items when dining out at restaurants. If you order vegetables, ask that they be cooked in olive oil, not butter. Ask for half of your entrée to be boxed before it’s even brought out. Ask for sauces and dressings to be served on the side instead of on the dish or salad. There are tons of calorie traps lurking at restaurants, but if you’re smart, you can work your way around them. If you incorporate these little lifestyle tips now, you will be well served in your future health.

Well we’ve reached the end of our super simple guide to kick start your weight loss journey successfully; hope you’ve picked up some great tips that will ensure long term healthy weight loss.

Get started today!

START EXERCISING TO INCINERATE BODY FAT

noreply@blogger.com (bgf) — Sun, 10 Sep 2017 06:58:00 -0700

START EXERCISING TO INCINERATE BODY FAT index

It’s important to decide what type of workout you want to engage in- lifting weights, dancing, swimming, biking, etc.

It’s important that whatever you choose, you choose something that you enjoy doing, to increase your chances of sticking to it. If, for example, you choose weight lifting, you could start off with a workout that looks something like this:

- 3 days a week, lift weights

- Each time, do a full-body workout

- Begin with stretches and some cardio to warm up

- Do 3 sets of 8-12 reps of one exercise per each body part ( shoulders, hamstrings, biceps, abs, etc.)

- Stretch as part of a cool down routine

If you decide to do just cardio instead as a starter, you could do something like this:

- 3 days a week, do cardio

- Each time, you can either do the same form of cardio or switch it up (i.e. elliptical trainer, treadmill, bike)

- Begin with stretches and some very easy, slow-paced cardio to warm up

- Workout for 15-30 minutes, depending on your ability level

- Stretch as part of a cool down routine

It’s important to start off slow and gradually build up. With weight lifting, you can add more weight to your lifts as you progress.

With cardio, you can add more time to your sessions as you progress. You don’t want to jump in head deep and not have anywhere to progress to or over train and get burnt out. Baby steps are key when starting a workout program.

Once you reach your initial goal, you may find yourself setting another one, and that’s great. It’s important to always have something to work towards or look forward to. When you are able to view fitness, health and wellness as a journey and not just a destination, you will find it much more enjoyable.

A DAY OF HEALTHY EATING ( diet )

noreply@blogger.com (bgf) — Sun, 10 Sep 2017 06:28:00 -0700

A HEALTHY EATING PLAN

Sometimes we get stuck for ideas and just don’t know what to eat. We may have all the choices but actually seeing a healthy eating plan is a different thing altogether.

In the following set menu for the day you will see a structured eating plan without being restrictive. Always remember to get in at least 10 glasses of water throughout the day. Feel free to use as is and then supplement one choice for something else. The key is consistency and persistence.

Meal 1:

1/2 cup Natural Oatmeal (can add cinnamon and a few berries [strawberry, blueberry, raspberry, blackberry, watermelon)

Omelet

3 Egg Whites to every Whole Egg

Chopped Onion

Chopped Pepper

Black Beans

Green Tea

Meal 2 :

Raw Almonds or Cashews

Meal 3 :

Chicken Breast (Garlic & Pepper Seasoning & chopped onions)

Mixed Vegetables

Pinto Beans

Meal 4 :

Salmon or Tuna (chopped in salad if you prefer)

Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber, macadamia oil and vinegar)

Meal 5 :

Raw Almonds or Cashews

Green Tea

Now we have seen a healthy eating plan in action, it’s time to start getting active and adding an exercise program into the mix to supercharge your weight loss and increase your health.

Let’s get active!

NUTRITION TIPS TO BURN MORE CALORIES STARTING TODAY

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 13:47:00 -0700

NUTRITION TIPS To Start Burning More Calories Today

When trying to lose fat and build some muscle so you can reshape your body, it helps to find simple tricks to eliminate or burn more calories, whether it's through your workout program, or through your nutrition plan.

Here are five simple nutrition tips that will help put your body in fat burning mode. This will help you get even more out of your workout plan, helping you make even faster progress.

1. Eat More Vegetables :

Simple sure, but how many people really does it? Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods. Yes, frozen vegetables are just fine. In fact, frozen fruits and vegetables have shown to be more likely to hold their nutrient value versus fresh because of things like the time they sit after being picked before you have them at home and eat them.

2. Go Ahead and Snack :

Just snack on good stuff, like raisins, nuts (especially almonds), veggies and most fruit. Not dried fruit, though. Have you ever looked at the calorie count and ingredients of most mixed nut and fruit “trail mix” products? It's not pretty!

3. Speaking Of Nuts, Add Nuts To Your Yogurt And Salads :

Chopped nuts make a great alternative to "breaded" style garnishes like croutons.

4. Specific Food Combinations Can Help To Burn Calories By Ramping Up Your Metabolism :

Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time. Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates. Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA. The group eating the high protein diet burned fat more than the group consuming protein near equal to the RDA. Want to burn fat or build muscle? Get lots of fiber and protein. Eating protein also helps to prevent muscle loss while dieting, which can help prevent the slowing of your metabolism.

5. Yogurt Can Help You Lose Weight While Protecting Muscle :

A study of overweight people who ate three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81% more abdominal fat than people who ate a similar number of calories but no dairy products. Make sure to get yogurt with real fruit and no added sugar. Or, get plain yogurt and add your own berries to it. Yogurt is also an easy and convenient snack and contains high quality protein as well.

Put these five tips into practice and your new muscle building, fat burning machine (your body) will reward you for it.

BUSTING 5 COMMON WEIGHT LOSS MYTHS

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 13:10:00 -0700

Busting 5 of the Most Common Weight Loss Myths

1. Diets Don't Work :

Sure they do!

Practically all diets work, at least in the short term. And diets should only be for the short term.

You can take off the excess weight pretty quickly with an effective diet. But you KEEP the weight off with a LIFESTYLE change!

People go on a diet, lose weight, and go back to what they were doing before, which is how they added all that extra fat in the first place. Then they blame the diet for not working. It's not the diet, it's the lifestyle!

2. Going Extremely Low-Calorie is bad :

Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy. But it has to be done the right way. You can't go extremely lowcalorie for a long stretch at a time; maybe just a few days here and there to kick start the metabolism .

3. I Just Want To Tone Up :

I've always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That's it. What most people call toning up is burning away fat while preserving lean muscle. You don't want to lose muscle along with the fat or you'll just be a smaller version of your fat self, or what we call skinny fat.

4. Light-Weight High-Rep Training Is the Best Way to Burn Fat :

It can be effective, if done correctly. But if you don't work hard, you won't see results. The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation. When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

5. You Can Never Eat Your Favorite Foods Again :

Just not true. Of course you can. Can you eat whatever you want, whenever you want? No, but that doesn't mean you can never have ice cream, or pizza, or potato chips again. Keep these five fat loss myths in mind when beginning your weight loss journey and you can get better results from your training and nutrition programs. Now we’ve busted those common myths, it’s time for figuring out a game plan of just exactly how you’re going to start living a healthier life .

HOW TO ENSURE A SOLID FOUNDATION FOR SUCCESSFUL WEIGHT LOSS

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 09:24:00 -0700

Once you decide to start taking steps towards a healthier lifestyle, it’s important to follow some certain criteria in order to ensure success. From experience, the following things are what I think are imperative to any successful weight loss plan

Set Reasonable Goals :

If you have 50 pounds to lose, don’t plan on losing it all in two months. Losing 1-2 pounds a week is reasonable and maintainable, but not much more than that. So if you want to lose those 50 pounds, plan on doing so over a course of 6-7 months instead. This will not only be much easier for you to

maintain if you drop at a steady rate, but it will also be a much healthier approach.

Practice Patience :

Remember that it took some time for you to get to where you are today. So don’t expect to see progress happen magically, and don’t get discouraged when things are taking longer than you hoped or anticipated. The most maintainable results are those that are achieved in a healthy fashion and not in a crash-diet style.

Acknowledge Mistakes and Move Forward :

In the perfect world, we’d never fall off track or make mistakes, but that’s just not reality. There will be times where you will experience setbacks- you’ll sneak in a slice of cake, skip a workout, find yourself at a McDonald’s drive thru. The only time mistakes will make a dent in your progress is if you let one turn into ten. Acknowledge it happened, understand the trigger, forgive yourself and move on.

Share your Goals :

We tend to feel most accountable when others around us know what we’re working towards. For example, if you tell your coworkers about a weight loss goal, you’ll be less likely or at least think twice before having dessert at a company luncheon. You may even be able to find support groups in your community where other individuals with common goals meet.

Celebrate Small Accomplishments :

Let’s go back to the example of wanting to lose 50 pounds. Perhaps part of your weight loss plan is to start working out, something you’ve never really stuck to doing. Set a goal of working out three days a week for a month straight. Once you accomplish that, reward yourself with something non-food related, like a trip to the spa or a new gym outfit. It’s the small steps that get us to the finish line, so celebrate them!

WEIGHT LOSS

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 05:06:00 -0700

WEIGHT LOSS

SHOPPING ONLINE

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 05:02:00 -0700

SHOPPING ONLINE

FITNESS EQUIPEMENT

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 05:01:00 -0700

FITNESS EQUIPEMENT

HEALTH

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 05:01:00 -0700

HEALTH

NUTRITION

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 05:01:00 -0700

NUTRITION

BODYBUILDING

noreply@blogger.com (bgf) — Sat, 9 Sep 2017 05:00:00 -0700

BODYBUILDING