Five Best Exercises to Lose Weight

(NaturalNews) Who doesn't want flat abs? People desperate to lose weight will willingly starve themselves, take expensive supplements or do the latest fad diet that promises to give them that flawless figure in 30 days. Thankfully, belly fat is metabolically active and easier to lose. However, if proper nutrition is not observed and the resort is made to low calorie diets, weight loss may not happen within the desired time frame. Hunger and calorie deprivation will eventually kick in and dieters confronted with that favorite food they have been avoiding will have the tendency to binge at the first opportunity. The likelihood of gaining more weight than they originally lost is not far-fetched.

According to Christine Rosenbloom, a nutrition professor at Georgia State University, eating a calorie-controlled diet and 60 minutes of daily moderate exercise activity will result to weight loss and can even help with the desired weight maintenance. In fact, according to Professor Michael Jensen of the Mayo Clinic, intense aerobic exercise will result to being leaner around the abdomen.

It is important to remember that keeping the body's metabolism up and running so that the body continuously burns calories prevents it from going into the fat-storing mode that causes unnecessary weight gain.

Why exercise is necessary
Most people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.

Building up muscle mass
An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Aurora Geib

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Feel Better with a Healthy Diet

Did you feel distress to diet? Many ways to diet, but you feel it bothersome. It is a trend diet searches in the present because there are many people on weight problems. Well, you want to be comfortable you diet?

To feel comfortable talking healthy is important to wear a life san and the Mediterranean diet based on vegetables, salads and meat and fish grilled with little fat.

If you need to lose weight then we will show some strict diet based on certain foods. We do not recommend more than two days a week this diet

A contiunación show some of them.

Shock orange:

Breakfast: coffee with skim milk and rusks integral with ham.

Mid-morning: 1 pear and skim yogurt.

Food: 4 medium oranges, grilled chicken breast and infusion.

Snack: Macedonia bananas, oranges and yogurt.

Dinner: 4 medium oranges, grilled white fish and infusion.

Clash of endive:

Breakfast: coffee with skim milk and rusks integral with ham.

Mid-morning: 1 non-fat plain yogurt and 2 slices of pineapple

Lunch: endive salad with apples and low-fat curd cheese, grilled white fish and infusion.

Snack: orange juice and yogurt.

Dinner: endive salad, omelets and infusion.

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Your Weight and Good Practice

Exercise is an essential component to any successful weight loss program. In addition to helping you reach your weight loss goals it will make you look and feel better. It not only causes you to burn calories and lose weight, but helps build lean muscle which will increase the bodies metabolism.

The Center for Disease Control and Prevention and the American College of Sports Medicine recommend 30 minutes or more of moderate intensity physical activity on most if not all days of the week. But you don't have to start there.

Exercise Categories

If you currently don't exercise, you will probably want start in the "beginner" category below. If you are currently and regularly performing activities at the "beginner" level, you may want to increase to the "intermediate" level. If intermediate in regular activity level, then look at the "advanced" activity level. See below for more details on each level.

The whole idea is to increase your current activity level in order to burn more calories, but to do so safely. If you are not on any regular regimen of exercise currently, don't jump into the "advanced" level of activity. As your stamina and health improve, raise through the categories slowly. Then stick with it! Make it a habit. Maintaining your exercise program will help keep unwanted pounds off.

Exercise Program Component

The exercise program you find here consists of two components, aerobic and resistance, and is designed to be performed at home. If you desire to work out at the gym simply follow the same or similar protocol.

    Aerobic exercise will help reduce stress, strengthen the heart and lungs and burn calories.
    Resistance exercise will firm and tone the body that will make you look and feel better and improve your self-esteem. Increasing your lean muscle on your body will increase your metabolism and in turn help you burn more calories even while at rest.
    Resistance exercise will also increase your endurance so that daily activities become easier, such as climbing stairs, lifting groceries or children, mowing the grass etc...
    Studies have also shown that resistance training can help counter the effects of muscle strength loss, which we all are subject to as we get older, strengthen the bones and counter the effects of postmenopausal osteoporosis.
    It is not unusual to experience slight weight gain, especially at the beginning of any resistance exercise program. This should be short term however, so don't be alarmed.

Warm Up

Before beginning any exercise session we strongly recommend 10 minutes of warming up. First we recommend stretching of all the major muscle groups in the area(s) to be exercised. This will stimulate circulation to the muscles, warm them, and increase elasticity preventing muscle strain. Second, we recommend light jumping jacks, or walking/marching in place while swinging the arms side to side. Working all of the major joints of the upper and lower extremities in this way will help to lubricate the joints, and again prevent injury.

Cool Down

Just as important, we recommend you follow the exact same protocol in reverse following your exercise session. First light jumping jacks, walking/marching in place while swinging the arms side to side, then stretching of all the major muscle groups in the areas exercised.

Caution

If you notice any pain or discomfort while exercising, if headaches develop or you begin to feel nauseous or short of breath try reducing your rate of exercise as well as the length of time of the exercise. If you still experience the same feelings please discontinue the exercise and consult with your physician before continuing the exercise portion of your program. To locate a doctor near you just search on LocateaDoc.com.

Exercise Levels

Below is the protocol for each exercise level. Choose the one that best builds upon your current activity level. To recap, if you currently don't exercise, you will probably want start in the "beginner" category. If you are currently and regularly performing activities at the "beginner" level, you may want to increase to the "intermediate" level. If intermediate in regular activity level, then look at the "advanced" activity level.

Beginner Level

Aerobics: Approximately 15 to 20 minutes, 2 to 3 days per week

    Walking
    Cycling
    Rowing
    Swimming
    Roller blading
    Jogging

Resistance: 8-12 repetitions per exercise per day, 2 days per week

    Push ups - Keep your hands shoulder width apart and your back straight
    Abdominal crunches - Be careful not to stress the neck
    Standing Squats - Keep the feet shoulder width apart and your heels flat on the ground - Try not to let your knees bend past your feet

Intermediate Level

Aerobics:Approximately 20 to 40 minutes per day 3, days per week

    Walking
    Cycling
    Rowing
    Swimming
    Roller blading
    Jogging
    Dancing
    Cardio-kickboxing
    Tae Bo

Resistance:2 sets of 15-18 repetitions per exercise per day, 3 days per week

    Push ups - Keep your hands shoulder width apart and your back straight
    Abdominal crunches - Be careful not to stress the neck
    Standing Squats - Keep the feet shoulder width apart and your heels flat on the ground - Try not to let your knees bend past your feet
    Bicep curls - Use 5 to 10 pound dumbbells. Keep your elbows at your sides. (Seated or standing)
    Leg Curls - Lying on your stomach and using 5-lb. ankle weights
    Shoulder rotation - Standing, do one set of each in each direction. Small circles forward (then back), Medium circles forward (then back), Large circles forward (then back)

Advanced Level

Aerobics: Approximately 50 to 60 minutes per day, 3 days per week

    Walking
    Cycling
    Rowing
    Swimming
    Roller blading
    Jogging
    Dancing
    Cardio-kickboxing
    Tae Bo 4

Resistance:3 sets of 20-25 repetitions per exercise per day, 3 days per week

    Push ups - Keep your hands shoulder width apart and your back straight
    Abdominal crunches - Be careful not to stress the neck
    Standing Squats - Keep the feet shoulder width apart and your heels flat on the ground - Try not to let your knees bend past your feet
    Bicep curls - Use 5 to 10 pound dumbbells. Keep your elbows at your sides. (Seated or standing)
    Leg Curls - Lying on your stomach and using 5-lb. ankle weights
    Shoulder rotation - Standing, do one set of each in each direction. Small circles forward (then back). Medium circles forward (then back). Large circles forward (then back).

An experienced weight loss physician in your area will review your medical history, help you lose weight and map out a customized program that best suits your health and lifestyle goals to keep it off for the long run.

Sean M Reed

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Tricks and How a Healthy Diet

There are many ways you can do a diet to lose weight. However, you should also remember that sometimes how diet is not good for your physical body and remember everyone has the ability and endurance levels are different. At least, let us learn together one of the best diet to lose weight that is too fertile.

Healthy Diet Menus at least 3 of the 4 types / categories of the following foods must be consumed at each meal: 

1. Bread, Cereal and Grain 

2. Fruits and Vegetables 

3. Low-fat and soy milk 

4. Low Fat Meat, Fish and Beans Carbohydrates such as bread, cereals and grains are the foundation of every food and protein intake as a complement. From now start to love the natural foods like fruits and vegetables and less processed food habits, because it is usually lower the amount of fiber (not filling) the Right Diet Program Diet Program Running is a challenge, but basically the most important thing in this technique is to keep working and exercising regularly so you'll stay fit throughout the day.

With exercise or workout is the best way right and natural to use the extra calories will still burn calories even though exercise has been completed. The other diet programs that can be followed is to peek at how diet or a superstar artist because they usually have a diet program that crazy.

Find out why they still look so fit and healthy. However the plan may not impose a diet on yourself, but should be enjoyed. Remember! started is the hardest step but it is key to the success of the diet program that has been planned.

Healthy Diet Tips 

1. Avoid Reduce Fat and Carbohydrates in the program still need to lose weight but better intake minus 

2. Reduce Calories Calories in liquid form may increase and cause weight gain rapidly. Reduce the habit of consuming high-calorie beverages such as soft drinks or soda, coffee and alcohol. Better to consume water / mineral at least 8 glasses of water per day for the smooth diet program. 

3. Eating Disorders (3 times a day) with regular eating 3 times a day, of course, small meals is the most optimal diet program. Do not reduce the frequency of meals, as this will only slow down your metabolism can even lead to stomach ulcers. 

4. Last meal: Eat 3 hours before bedtime approaching hour of sleep will cause the food is too late to be converted into energy by the body. As a result of fat accumulation will increase, if hungry, it's better to consume non-fat milk or low-calorie food nutrition. 

5. Exercise Regular exercise, as already discussed above is an integral element in carrying out diet tips. With the automatic exercise regularly burn more fat than it did many health benefits that can be gleaned from the sport. The best time is early morning, because at that time the stomach is empty and of course the combustion will be faster to take the remaining fats. 

6. Avoid escalators Closely related to point 5, no matter how small my friend will be very useful activity in the run propram diet. 

7. Simply break a good resting time is 6-8 hours a day, use this time as well as possible to keep the body fit and healthy.

http://gocengblog.blogspot.com/2012/03/tips-diet.html

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Best Diet Tips

Today, the needs of the body healthy and strong is everyone's dream. The trick is to go on a diet, but not all ways appropriate diet for each person. You alone must decide how best diet for you. Let us consider the following explanation,

Approach

A. Think Lifestyle Changes, not Diet

You must change your eating habits permanently if you want to lose weight and keep it. "You are not just changing what you eat for a short time, but for a more lasting effect.," Said Ramona Josephson, an expert from Vancouver Diet and director of weightlossdeal.com website.

Cooking and Eating

2. Watch with pure sugar.

Foods that contain refined sugar is one of the fastest ways to increase the weight of several kilograms. First check drug labels such as dextrose, fructose, corn syrup and maltodextrin, Cross said Huber. We all have our own weaknesses, so if you want gulalah, reduce the use of sugar every time. Kathy Kirton, had been overweight after three pregnancies. He began by eating a chocolate bar every day and the size is continued with a much larger size and then a bar of chocolate contains 100 calories. Only then did he cut down and eventually his weight began to fall.

3. Not All Fats Bad

Most people know that trans fats should be avoided because it increases the bad cholesterol (LDL), reducing the good cholesterol (HDL) and hardened arteries. And lemat should only replace saturated seven to ten percent of your diet. But unsaturated fats, found in foods such as nuts, fish oil, olive oil, is beneficial. "The content of this helps reduce swelling, lower cholesterol and prevent cardiovascular disease," said Jennifer Cross Huber, a dietitian based in Halifax and naturopathic physicians. In addition, the content is also slowing its absorption into the bloodstream, maintaining for a longer fulfill. But do not overdo it. You only need one or two teaspoons of unsaturated fats in your diet.



4. Eat Breakfast

"When you eat breakfast, you keep your metabolism working level. If you do not eat breakfast, your body will see it as a potential famine and your metabolism will decrease the speed," says Josephson.

5. Give Your Body Eat Regularly

To keep your blood sugar levels consistent, eat a balanced meal three times daily and snacks in between meals it separately in a period of more than 5 hours, advice Josephson. This will help prevent you until the next feeding time and become "out of control."

6. Consider What You Put In Your Food

You can just fill your plate with healthy meats such as fish and vegetables, but then destroy your business with menyampurkan much mayonnaise, butter, salad dressing or excessive oil, Josephson warned. Limit the amount you use and think low-fat products are selective, as long as it does not contain a high sugar content.



7. Gather supplies of healthy snacks in your kitchen

Heather Kovensky, which dropped nearly 100 pounds (45 kg) as a teenager and now works as a personal trainer, started eating fruits and vegetables to replace chips and cookies. "Carrots and celery are not pleasant, not too fat tetepi fun," he explained. He also suggested raw almonds, yogurt, cottage cheese or soup.

8. Make Meals Out of Planning

Kirton Sometimes kids want to eat at McDonald's. (His name is also the children ..) Instead of soft drinks, burgers and fries, ordered his children Kirton chicken fajita, salad and water to give green vegetables and protein.

9. Eat smaller portions

Learn how much you really need to eat. Use a small plate or bowl to give a considerable help.

10. Avoid eating too late

Kovensky trying to get his last meal at 7 pm, "When I eat at 8 pm, I realized the portion that I have, I will not eat a big plate of pasta." Why not? If you go to bed, you'll burn fewer calories. People also tend to reach the food that makes it convenient when relaxing in the evening.

11. Drink Water

"I try to drink eight glasses of water every day. Sometimes six, sometimes ten," Greff said. He is drinking water, especially before he reached snack to make sure that he did not just thirsty. If you want to add flavor to bland, try to buy a scented lemon or lime juice, or try a herbal tea.

Mental side

12. Get Eight Hours Sleep

Insufficient sleep affects three hormones associated with weight gain, says Josephson. This can result in a decrease in leptin, a hormone suppress appetite, increase ghrelin, a hormone that maintains a sense of hunger, and raise the stress hormone cortisol, which increase the supply of fatty Stress can also remove the inner side "eaters." So watch out for this .

13. The Emotional Eating.

Get the root of the problem. "Knowing the reason why you react to certain emotions will be membuar different foods in your eating habits change. You want to identify the pay and benefits that you think will you get, the better the taste, and then create the same type of feelings in ways other , "Sugar said.

14. Keep a Food Journal

In the first three months of Kirton keep a food journal, which helped him on the right track on what he eats and maintains he still followed. Even now, if he violated the standards he set, he started another record what she ate to bring it back to the track.

15. Get Support

Sugar calls his clients every day at first and then decrease while the frequency of thought and emotional patterns that are just beginning to awaken. You can also find support from a nutrition coach, a personal trainer, a friend or a community of weight loss on line, Cross said Huber.

16. Hold the gun remains

When one of his relatives tried to push Kirton to take a piece of cake, he replied that he had worked very hard to lose weight and she wanted to respect his decision to family members. If you do not want to make your weight go up, Josephson recommends to answer that you are very satisfied with the meals provided and not able to eat more.

17. If you fall, be sure to Stand Again

Greff lost 11 pounds and then go up another 4.5 kg after Christmas. But instead of giving up, he again evaluate its goals and return to its original purpose. "I remind myself that I would like to have the energy to bring my daughter can walk and carry her. I also want to look beautiful with my old clothes. "

18. Combine Cardio and Weight Training Exercises

"You want to do a combination of Cardio and exercise load of at least three days per week for 45 minutes to 1 hour each session," said Erin Galway, fitness manager and personal trainer at Goodlife Fitness elite, Toronto. For optimum weight loss, you need to exercise bebant (which build healthy muscle and increase metabolism), as well as cardio (which burns calories and improve cardiovascular health and your lungs).

19. Make Distribution

Sometimes you do not seem to find an hour for yourself. Try to exercise at home: use video latiahan, doing exercises with a Theraband resistance exercise and food cans use a barbell. Bagialah your exercise into 10-20 minute chunks throughout the day and you will see results.

20. Challenge Yourself

To overcome the stagnation conditions, remains Challenge yourself. A personal trainer can help, plus Kovensky, because he can change the exercise or increase the load And your equipment properly.

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