December 2015 - FITBODYUSA

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If you're asking yourself what HIIT Training is (pronounced "HIT") it stands for "High Intensity Interval Training". It is a type of "sprint" training. All this means is it came from a type of training that was designed to add power and quickness and coordination to the trainee. It is a great way to improve your cardiovascular capacity (capacity for your heart and lungs to do work efficiently) and for you to increase your metabolism and burn fat (in the recovery process a day or two after training).

HIIT Training Workouts Using Dumbbells


HIIT training isn't for everyone... but it can be taught and can be used very effectively. It is also great for people who don't really prefer to do cardio because the intervals are very short (15-30seconds) with rest or active rest periods in between each round or set.

What did that all mean? Well to better understand HIIT Training and how to design a HIIT Training workout with weights, lets design one together.

The most simple and classic type of HIIT Training would be strictly for Cardio and Power. This will spike your metabolism and accelerate fat burning post-exercise due to the needs of the recovery process.
Workout #1 *Need a track/Long Yard/driveway. No Treadmills.
Always warm up... do a set of 50 jumping jacks and stretch your legs before beginning.

Begin your sprint training


1) On your mark, get set... SPRINT! All Out as Hard and Fast as your legs go. Use your arms to cut through the air like your in the Olympics trying to cross the finish line! (15sec)

2) Take a complete REST by walking it out up and down your drive way.

*If you are using your driveway, spring to one end and back (like shuttles you did for the physical fitness test in school).

#1 AND #2 ARE CONSIDERED A "ROUND".
Complete AS many Rounds as your body can stand.

*A workout can last anywhere from 10-30minutes*

**Make sure you eat 45minutes prior to a HIIT Workout (Carbs & Some protein).

THAT was just CARDIO Based... but what about incorporating weights into your HIIT training?
Ah this is where it gets tricky because GOOD form MUST be maintained... SO I would suggest doing a HIIT Training session with your trainer first so they can watch you and make sure your FORM is strict and good.

OKAY... SO... lets do this!

UPPER BODY HIIT TRAINING *I suggest using a buddy so they can time you or a trainer
Round 1:

1) PUSH-UP'S: Do them FAST and HARD. You want as many as you can do in 30 seconds! (FAST on the CONCENTRIC or UP movement... slower on the LOWERING phase)

1a) 30 seconds - 1 MINUTE breather/rest

2) INVERTED ROW/BENT OVER BARBELL ROWS (as many as you can do in 30 sec). Again... FAST on the PULL and SLOW on the "Lowering". Keep those backs nice and neutral!!!! We don't want to pull a back muscle or strain it!

2A) 30 seconds - 1 MINUTE breather/rest

(REPEAT 3-6X depending on your level of fitness)

Round 2

1) BICEP CURLS (follow same protocol as above) - no rest-go right into number 2
2) SKULL CRUSHERS (FAST on the way UP slow bringing the bar back DOWN) - 1 minute rest - REPEAT 3-6X
ALTERNATIVE METHODS:

Since I prefer to do my HIIT Training separate from my WEIGHT training, when I train my own clients this is a typical workout I would prefer to use. I basically COMBINE HIIT Training Intervals (cardio) with regular traditional Strength Training Exercises.

EXAMPLE LEG WORKOUT


1) SPRINT (15 seconds) REST (15seconds)
2) WALKING LUNGES (30x) Rest Legs (2 minutes)
--REPEAT 3X--and Move to #3 and #4--
3) BOX JUMPS (15 seconds) REST (15seconds)
4) SIDE-STEP GOBLET SQUAT with 20lb Weight (or heavier) (20-24x) Rest (2minutes)
--REPEAT (3&4) 3x--

Walk It Off and Stretch to Cool Down... recover by having a nice protein shake!!!!

HIIT Training really is an incredible tool if used with precision and care. It can really add incredible depth to your cardiovascular capacity, endurance, and overall strength and stamina. It is a great way for athletes to develop fast twitch muscle fibers that are often used in Sprint type sports where sudden and explosive moves are necessary. HIIT Training can be taken to heights of your wish as long as you come up with your own styles as a coach for your athletes... you can add agility aspects or coordination aspects with ease.
Simple ways would be that your athletes would sprint by command.

Have them jog in place and wait for your direction; "Sprint Left!!!" and they sprint left. STOP. Sprint RIGHT! and they have to quickly respond and sprint right.

Simple changes make a great impact. HIIT Training shouldn't be done more than 3x/week.
Allow the body to fully recover and rest for couple days. Fuel up after with some protein and carbs (2:1).
ENJOY!!!!!!

Article Source: http://EzineArticles.com/expert/Debra_D./1377853 

HIIT Training Workouts Using Dumbbells

Ever wondered why it is so hard to lose weight, shape up and get rid of that unwanted tummy fat? Do you feel self-conscious, frustrated and unsure how to get back in shape? Then check out my 10 helpful tips to get rid of tummy fat fast.

10 Top Tips To Get Rid Of Tummy Fat Fast


1. Correct Nutrition - This may sound all too familiar, but a balanced diet, with enough fresh fruit, vegetables, carbohydrate and protein is critical for good health and weight management. Yet so often, when fat-fighting with fad diets it's all too easy to lose sight of the nutrition basics that really work. You can lose stomach fat healthily - just by eating the right foods more often.

2. Body Shape - Women's bodies vary enormously and come in every size and shape. What's important, however, is recognising and accepting your inherent shape, then toning to target problem areas. You can't alter your fundamental body shape, but you can get rid of tummy fat and hone the wobbly bits, feeling better about your body all round - you can make significant improvements to your silhouette. Consider these three archetypal shapes: apple, pear and runner bean. One way to ascertain which you are, if you're not already aware, is to ask yourself which areas of your body are most difficult to spot-reduce - tell-tale areas include the backs of the arms, cellulite on the thighs and bottom (pear), chubby tummy fat and waist (apple) or, for the runner bean, a lack of curves.

3. Power Walking - Get rid of tummy fat through power walking - this helps to melt away unwanted fat as it raises your metabolic rate, boosting your body's calorie-burning potential. Start by power walking for 20 minutes at a time, three times a week. And remember, the more you walk, the more energy you'll have. All you need to do is plan your route then get started - and believe me, once you get going, you'll love the stimulus to your mind and body.

4. Age - The reason you may find it harder to get rid of tummy fat as you get older is down to changes in your basal metabolic rate (bmr). This drops by 2 per cent for every decade of your life. Also, you lose 3.2kg (7lb) of lean body mass with every decade, which is replaced by fat. Therefore, as you get older you need to change what you do to stay fit, slim and toned - you need to do more exercise to turn back the clock.



5. Surgery - Abdominoplasty, or simply, a tummy tuck, is getting popular nowadays. A lot of people want to get that perfect abs without the effort. If you want to undergo such a procedure, it is important that you consult and discuss with a medical expert what you can expect during and after the procedure.

6. Exercises - Apart from doing cardio for 20 to 30 minutes a day to burn calories, tummy exercises will increase the number of calories you burn away. When you are in better shape, you will feel stronger, and are able to exercise more intensely for longer periods of time, thus increasing your tummy fat-burning capabilities. Incorporating tummy exercises, such as sit-ups and crunches, to your basic cardio regimen will help strengthen your core. A stronger core, or midsection, will help you to build lean muscle mass. It is this lean muscle that helps you losing tummy fat faster.

7. Sleep - Recent studies have shown that if you're sleep deprived, you're less likely to reduce weight. Lack of sleep affects the hormones that control appetite, making you hungry. Studies have shown that, on average, people who are overweight are those who tend to get the least amount of sleep. Health professionals recommend around 8 hours a night.

8. Attitude - In the willpower culture of sport and fitness, the influence of our emotional patterns can often be neglected. We can be guilty of sabotaging our own efforts because it is easier to put other people first or because we lack confidence in ourselves. It's therefore vital to care for your emotions as you would care for your body - allow yourself time for goal-setting and make sure you reward your efforts.

9. Postnatal - Getting rid of tummy fat and into shape after having a baby need not be a struggle, even when time for yourself and sleep are limited. Postnatal exercises benefit your mind and body, promoting better posture, less muscle tension, more relaxation and, above all, abdominal muscle tone. There are a lot of people who have been keeping a flat tummy all their life and enjoy a slim profile. But in times of pregnancy, your body figure can drastically change, making it harder to lose stomach fat. How can you prevent the pregnant tummy look and lose tummy fat after giving birth? Pregnancy is a very sensitive stage in a woman's life, therefore it is important to consult your doctor frequently and ask them if you can do a certain exercise and until what stage of your pregnancy you can do so. If you would like to know more, I have also reviewed The Fit Yummy Mummy system for losing tummy fat after having kids, which you may find interesting and helpful.

10. Equipment - Plan for working out and losing tummy fat by gathering the clothes and gear you need to help you feel motivated and look good. Getting organised in advance helps to reconfirm your commitment to yourself and increases the chances that you will get rid of tummy fat and to keep it off.




My name is Richard and I was formerly a Personal Trainer. I now give tips and advice on many fitness, health and weight management issues which my clients have questioned me about in the past. To learn more about these topics, please visit my website at
[http://www.fitnesswithrichard.co.uk]
Article Source: http://EzineArticles.com/expert/Richard_Fraser/784329

10 Top Tips To Get Rid Of Tummy Fat Fast

Eliminate More Fat In Less Time

High Intensity Interval Training (HIIT) is designed to maximize the time and effort spent on exercise. For people with busy lifestyles, these treadmill workouts can burn up to one and a half times more calories in less time. Specifically, these exercises are designed to use the energy reserves stored in fat cells, providing better physical appearance and reduced risk of health problems associated with obesity.

The benefits of high intensity interval training continue long after the exercise has been completed. Increased metabolism lasts for up to 24 hours after the HIIT treadmill routine, as the body recovers from the exercise by targeting fat cells for energy. Whether working, resting, or sleeping, the body continues to burn calories, as the resting metabolic rate has been increased due to the HIIT treadmill workout.

HIIT Treadmill Workout


HIIT Treadmill Workout Routines

A basic treadmill routine consists of warming up, followed with steady walking or running, and ends with cooling down. Exercising at a steady pace throughout the entire treadmill workout does not challenge the body's heart rate or directly affect fat cells. While it is an effective aerobic exercise, calories are burned evenly throughout the body, which does not provide fast results.

HIIT treadmill routines include short periods of anaerobic exercise, pushing the exerciser closer to their maximum heart rate for up to 30 seconds per interval. These exercise bursts should happen every 2-4 minutes, as the exerciser returns to their steady walking or running pace during that time. The goal is to bring the body's heart rate to 80-90% of its maximum during the high intensity intervals, and to 50-60% during the recovery periods.

With a treadmill, you can customize the speed of the HIIT treadmill routine. A seasoned marathon runner could aim for running at 12mph during their intervals. A novice may choose to walk at 5mph for each interval. Inclines can be adjusted on the treadmill for increased intensity while walking, if running is too difficult to maintain for the duration of the workout. The heart rate is more critical to the effectiveness of HIIT treadmill training than the actual speed of the exercise.

While HIIT can be performed during many exercises, a treadmill often provides a calculation of the body's heart rate while exercising. This prevents user error in miscalculating the heart rate, and removes their subjective opinion of the intensity of the exercise. Additional heart rate monitors do not have to be bought to get the full benefits of HIIT treadmill workout.

Begin Slimming Down Immediately With HIIT

HIIT treadmill workout offer endless variety and customization, which reduces boredom and increases motivation. No matter what fitness level, high intensity intervals are an effective exercise that depends on heart rate, not the length of time spent exercising. The quality of the exercise routine is far more valuable than the quantity.

HIIT routines reduce unattractive fat, and create a toned appearance to the body. The intervals reduce boredom, and create tiny goals to strive for while exercising on a treadmill. This increases the enjoyment of exercise, and makes weight loss seem more like a game and not a chore. Meeting both aerobic and anaerobic requirements, many people can reap the benefits of a HIIT treadmill workout.



Christine O'Kelly is a writer for Smooth Fitness, providing smooth treadmills and other home exercise equipment for exercisers at all fitness levels.

Article Source: http://EzineArticles.com/expert/Chris_A._Harmen/246984

Burn Fat Faster With HIIT Treadmill Workout

A calorie controlled, healthy weekly diet meal plan is the one and only way that you will reach your weight loss goal. Take note of the word "goal", which the first dictionary entry explains as "the result or achievement toward which effort is directed". See this, understand this, and you will lose weight. Going on fad diets, which prescribe to you what to eat will never work.

When we speak of a calorie controlled diet, that means adjusting your calorie intake, to be below your Total Daily Energy Expenditure (TDEE), which is the rate at which your body burns calories each day, including calories burned at rest and calories burned during activity.

5 Steps to a Healthy Weekly Diet Meal Plan


The first step therefore, is to determine the calories that your body burns. This depends on various factors (such as your age, your height, current body weight and your level of activity), and can be done with any one of a number of calorie calculators which you may find on line, or by using a simple formula. First you determine your basal metabolic rate (BMR) which is the rate at which your body burns calories at rest. The Harris Benedict equation is the most popular:

  • Men: BMR = 66 + (13.7 x weight in kilograms) + (5 x height in cm) - (6.8 x age in yrs)
  • Women: BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in cm) - (4.7 x age in yrs)

You then take your BMR, and multiply it with an activity factor, to determine your TDEE: Sedentary (BMR X 1.2); Lightly active (BMR X 1.375); Moderately Active (BMR X 1.55); Very active (BMR X 1.725) or Extremely Active (BMR X 1.9). The final answer is the amount of calories that you need, per day, to sustain your current weight.

The second step is to create the calorie deficit. The deficit that you create will depend on various factors too, depending at which rate you want to lose weight, and also how many calories you can afford to cut, without going to low (if you go too low, your body will retaliate and hold on to its fat stores for dear life, by slowing down your metabolism). As a general rule, women should not go below 1200 calories per day, and men not below 1800 calories per day.

To lose weight at a rate of 1 pound per week, you need to create a calorie deficit of 3500 calories per week (3500 calories in a pound of body fat), or 500 calories per day. Multiple 500 calories for each pound of fat that you have set out in your goal, to lose each week.

The third step in creating your diet meal plan, is to put this on paper. What I have done for myself, is I created an excel spreadsheet, dividing it into 4 broad columns, each column containing sub columns as follows:

The first broad column contains 3 sub columns (Food item, food group and number of portions); the second column contains 2 sub columns (Food weight in Imperial and Metric units); the third column contains two sub columns (calories in one column and kilojoules in the next column, per weight of food); and the final broad column contains 3 sub columns (weights in grams of Protein, Carbohydrate and Fats). This may seem complicated, but put it on paper and you will see how easy it is.

The next thing which I did with this excel spreadsheet meal plan, was to create formulas, in the rows at the bottom of each of the six daily meals, and also at the bottom of the entire daily meal plan, which allows all my totals (calories, proteins, carbohydrates and fats), to be automatically calculated, as I add individual food items. This makes it so easy and simple, once you have done it. The meal plan does all the calculations for you.

The fourth step is to add your favorite foods to the meal plan. It takes only a simple session of research at an on line database, and fill out the food items, gram weight and nutritional information. Once you have done this, you will have a clear idea of where and how to adjust your meal plan, to be in sync with your calorie needs, as determined in steps 1 and 2.

The fifth, and final step is to create a formula right at the bottom of the meal plan, which will automatically calculate your macro nutrient ratios (ratio of calories from proteins, carbohydrates and fats). A good baseline to start from is 50% Carbohydrates, 30% Proteins and 20% Fats. This is not that important though, the most important is the total calories. remember that proteins and carbohydrates contain 4 calories each, per gram, and fats contain 9 calories per gram.




Once you have just one solid meal plan, for only one day in place, it becomes a breeze to adjust it and to create new ones, for each day of the week, each week of the month and each month of the year.

Remember how we said that a goal is "the result or achievement toward which effort is directed"? This meal plan will take you to where you want to be. And creating it is as easy as it was for me to write this article. You just need to sit down and write the first paragraph, with the intention to write the last one.


If you would like to see this meal plan in action, Kim Levin offers a free weight loss course [http://the-weight-loss-formula.com/course/a-formula-to-fast-and-natural-weight-loss/], covering important subjects such as fat burning foods and how to quick start your plan to lose the maximum amount of weight within the shortest time. Kim also manages the Weight Loss Diet Secrets [http://weightlossdietsecrets.net] website.

Article Source: http://EzineArticles.com/expert/Kim_Levin/143796

5 Steps to a Healthy Weekly Diet Meal Plan

Be honest, are you one of those people that is struggling to low thigh fat? If you are, you are going to thrilled because I got 4 steps that I am going to share with you today that can help you lose thigh fat and get them toned up.

In the title it self, it highlighted the word thigh fat, which means, we need to lose the fat that is surrounding the legs, the back of the legs and butt. So, now you need to know that there is no way we can specifically burn the fat areas in the thigh. We need to burn the body fat from the whole body and eventually; you will burn the fat that is surrounding the thighs.

But don't that not all. We can do lots of legs exercise to tone and shape up the thighs so that they look lean and well defined. Weight training must be included if you want some shape in those legs that catches attention. But do not worry; you would not get huge body builder legs. Female do not have the testosterone hormones to build enormous muscle.

4 Easy Steps to Lose Thigh Fat


Step 1

First thing first, if we want to lose thigh fat, we need to make sure our cardiovascular training is done correctly. This means you do your cardiovascular training according to the right fat burning intensity and also duration of the session. Now, this is extremely important because we need to utilize the fats in the fat cells and in order to do that, we need to laser target our cardiovascular training into fat burning mode.

So, here is the deal, you need to do 3 to 5 times a week of cardiovascular training and 30 to 45 minutes per session to get the body fat down. I really sound like a broken record but the thing is, this stuff really work. The key to weight loss is to have enough cardiovascular done, which is 3-5 times a week. I did not mean weight training is not important, but cardiovascular training does all the fat burning task.

Step 2

Just now we talked about the time you should do your cardiovascular, now you need to laser target your cardiovascular intensity. You need to be doing your cardio training at 75 percent to 85 percent of your max heart rate. At this intensity level, your body will be using body fat from the fat cells as energy.

Don't just come into the gym and walk on the treadmill. Challenge yourself. You need to overload your body in order to get response from the body and then subsequently results!

Step 3

Now we got the cardiovascular out of the way, I am going to introduce to you 3 exercises that you can do which can help you tone up your thighs. Your new sexy legs will make heads turn!

First of all, I need you to do walking lunges. This exercise is the queen of leg exercises! It really gets your muscle working until you did not even know you have those muscles in the first place.

Grab a pair of dumbbells and stand up with your feet side by side. Keep your back straight and palms facing teach other beside your thighs. Then, with your left leg, take one large step forward. With a liquid movement, drop the right knee until the knee almost touches the ground. You must still keep your body upright.

Then, with your right leg, which is the back leg, take one large step forward. Now, your left leg will be the back leg. Drop your back knee until in almost touches the ground. This is considered one repetition. Do 15 repetitions for 3 sets.

Step 4

Ok, now for another killer technique that will really burn your thigh and whip it into shape. This technique is called drop sets. This is really a crazy technique that can get your thighs screaming! The concept is that you start your set with a very heavy weight and low reps. Then, you decrease the weight and increase the reps. This happens for three rounds of reduction which is called one set.

For example, we will use the leg press. Leg press is an exercise that really burns the entire leg muscles. For starters, we will do 8 reps of 70 kilograms. Then, when 8 reps is complete, do 10 reps of 60 kilograms and then finally 12 reps of 50 kilograms. By the time you finish the last one, you will be jumping up and down trying to get the acid lactic out of your thighs!

I discuss more on how to lose thigh fat inside my newsletter Fast Fat Loss E-Mag. To get a complete picture of how to get toned up and lose body fat, I encourage you to join my newsletter for more weight loss tips. You will be able to download my Tony Leong's Weight Loss System e-book at no cost to you at all.



Tony Leong is an experienced ACE personal trainer that had helped many people achieve their fitness goals. For a limited time only, you can download his weight loss system called Tony Leong's Weight Loss System [http://www.tonyleongweightloss.com] for absolutely free.

Article Source: http://EzineArticles.com/expert/Tony_Leong/66865

How to Lose Thigh Fat in 4 Easy Steps

Are you going to the gym because you want to lose weight? Do you spend time doing cardio work, such as running on a treadmill, using a stair step machine, or working out on a elliptical machine?

If your goal is to lose weight by doing cardio, you might want to pay attention, because it's been my experience that the majority of the people who do cardio could burn more calories cleaning the house. Not only that, they'd have a clean house at the end of the hour, too.

Part of the problem is that the mainstream advice couldn't be more wrong about how to correctly workout to maximize fat loss. I did a little self experiment, though I already had a pretty good idea of what to expect, that will help shed some light on what the best approach to cardio is, if you want to lose weight.

My calorie burning cardio expirement.

Best Cardio Workout for Weight Loss

There is a better approach, and I want to show that approach to you. In this article, I will use a few of my workouts and the actual calories burned and fat calories burned to help demonstrate how to get the most from your workout.

Let me start by explaining what I did. I took three different kids of workouts and compared the results. The comparison was made between high intensity interval training (HIIT), long slow distance training (LSD), and medium distance interval training. I chose these three methods, because the first two, HIIT and LSD have been at the center of a debate over the last few years, and there is a great deal of controversy as to which is better for weight loss.

I also added middle distance interval training, so that we could see how this method to compared to the others. I recorded each session and wrote down the duration of the workout, my heart rate, how many calories I burned, and the total fat calories burned. I used my Polar FT60 heart rate monitor for this comparison test.

This experiment is not exact, but it doesn't need to be either. It just needs to be consistent, so we can make an intelligent comparison between the three workouts. The point is, don't worry about the exact numbers used here. Your caloric burn is different than mine, your heart rate is different than mine, and your fitness is different the mine. The conclusions that we draw are more important than the actual numbers used.

Fist, so we are all on the same page, let's take a look at what I mean when I say LSD, HIIT, and MDI.

Is HIIT The Best?

High Intensity Interval Training is akin to sprint training. Essentially, you run very "hard" and then you rest and repeat the effort. The important thing to remember when doing HIIT is that "hard" means at or close to your maximum effort. That's why I say it's like sprint training, you have to really bust your behind and work at your greatest potential. On level of 1-10 in terms of effort, HIIT is an 8-10, when done correctly.

One commonly used method of HIIT training is to work hard for 1 minute and then recover for 1 minute. For fat burning purposes, it is best to slow to a jog during your recovery period rather than stopping entirely. You will burn more calories this way. This work and recovery cycle gets repeated for the duration of the workout.

You can do HIIT training on a variety of exercise equipment, if you don't want to run. I like bikes and elliptical machine for this kind of workout. It's not important what piece of equipment you chose, it's only important that you reach a level of effort of 8-10.

A Benefit of HIIT Training

One thing that many people don't realize is that an intense workout causes the body to burn calories after the workout, which is often referred to as the after burn effect. Exercise is a process of breaking down the body and building it back up, but stronger. When you do intense exercise, the body break down effect is much greater and there is a greater need for repair. The energy that goes into this repairing process burns additional calories, so hard exercise can have a fat blasting effect for hours after your workout.

Both HIIT Training and middle distance interval training are intense enough to give a good afterburning effect.

The Bad About HIIT

Because of the intense nature of HIIT, your body will need time to recover afterwards. It is not practical to do HIIT everyday, and it's difficult, even for very fit people, to do HIIT for a long duration. So, to burn more calories, you cannot simply do more HIIT without overtraining. Because of this, there are calorie burning limits to HIIT.

Some very misinformed people will try to convince you that doing more HIIT is the answer to weight loss stalls, but they are sorely mistaken. Their recommendation will lead to overtraining and overtraining is counterproductive to fat loss.

How Did HIIT Score?

My HIIT workout followed this pattern: 1 minute of a hard run followed by 1 minute of an easy recovery jog. I did this for a total of 23 minutes.

Time: 23 minutes, no measured warm up

Heart rate average: 158

Heart rate max: 168

Calories burned: 315

Fat calories: 31

LSD for Fat Loss

Now, just to be clear, when I talk about LSD for fat loss, it has nothing to do with illegal drugs. So, I am not suggesting you find the local drug dealer and start doing drugs to lose weight. Rather, I am referring to long slow distance training (LSD).

LSD training is the most common approach to cardio training in most commercial gyms. It's often called steady state training, because you exercise at the same pace for your entire workout.

LSD training is not very intense. The goal of LSD training is to exercise for long periods of time, and to do this we need to avoid burning out, so training is slower and easier. It is best to do LSD training at an intensity level somewhere around the 4-7 range.

The Good About LSD

The best things about LSD is that most people can do some form of slow training. They can jog, walk, or even ride a bike for extended periods of time, once they have built up a little bit of strenghth and endurance.

Also, LSD is not terribly intense, so the it is much easier to recover from. In fact, many athletes use LSD training as a recovery workout after previous intense workouts.

The Bad About LSD

With the good comes the bad. Because LSD is not a high intensity exercise, there is less post workout repair needed. So, we will burn fewer calories post-training in the recovery process. The main benefit to LSD is the calories burned while doing the exercise, because relatively few are burned afterwards as a result of the workout.

How did LSD stack up?

Since this was an LSD workout, there was relatively small variation in pace and heart rate throughout the entire workout.

Time: 46 minutes, no measured warm up

Heart rate average: 122

Heart rate max: 131

Calories burned: 396

Fat calories: 99

Is MDI the best fat burning cardio exercise?

Middle distance intervals are not very popular with the fitness crowd. You are more likely to see track athletes and middle distance runners do these types of interval workouts. They are similar to HIIT in that there are work periods and rest periods, but different in that the work periods and rest periods are much longer. For example, a good program for soccer is 5 minutes of work with a 2 minute recovery jog.

When doing MDI, the important thing to remember is to try to maximize the effort during the work period. I do this by measuring the heart rate, but it can be done be estimating your work effort like we talked about with HIIT. An effort of 7-9 is the right range for MDI.

Benefits of MDI

You can burn a lot of calories with an MDI workout. Due to the pace, you wind up with a workout that is relatively short, but covers a pretty good distance.

Also, like HIIT, there is an afterburn effect from doing MDI. This means you will continue to burn calories during the post-workout "healing process".

Downside to MDI

The downside to MDI is that it's hard. Not many people like to push themselves that hard for that long.

How did middle distance intervals stack up?

I wanted to make sure the duration of the workout was exactly the same as the HIIT test, so this workout was done for exactly 23 minutes. That was a bit of an uneven number, so I did 4 sets of 4 minute intervals with a recovery jog of 1 minute between each set. I ended the session with a 3 minute interval, so that I finished exactly at the 23 minute mark.

Time: 23 minutes, no measured warm up

Heart rate average: 160

Heart rate max: 167

Calories burned: 321

Fat calories: 32

So what does this mean and how do we know which one is best for burning fat?

First, let me point out that each workout burned a lot of calories. However, the LSD workout was twice as long as the HIIT and MDI workouts, and that the results were not twice as good. In short, LSD is not an efficient workout.

There wasn't a whole lot of difference between HIIT and MDI. For athletic training purposes there are differences, but for fat loss, there aren't.

Also, since I cannot measure the calories burned in post exercise recovery, it is reasonable to assume that both HIIT and MDI workouts actually burned a few more calories than I show. This is due to the after burn effect. And while the numbers are not huge, it is safe to assume that so our total calories burned in the HIIT and MDI workouts are relatively similar, and close to the equivalent of what was burned in a much longer LSD workout.

LSD burned a higher percentage of fat. It burned 25% vs. the 10% burned by MDI and HIIT. But, you have to devote more time to an LSD workout to see the benefit. So, the question becomes is all that extra time worth burning a few more fat calories? In my mind, it's a rather small gain for all the extra time you have to spend to get the benefit.

Which brings us to the big conclusion: HIIT and MDI are more efficient and give us a great way to burn calories. But, they are too demanding to do everyday. LSD can be done everyday, but you better clear you schedule because you will need more time. Unfortunately for many people long workouts 6 days a week are not an option.


Ultimately, you have to ask yourself two questions. Can you convince yourself to do hard training like HIIT and MDI? And, do you have time to do long workouts like LSD? If you workout with weights, too, you probably don't. Combining weights with LSD makes for a very long workout.

Now that you know how to do cardio training to burn the most amount of fat possible, you are ready to become a fat burning furnace. Just pick an exercise you like, such as biking or running, and go out there and do it.


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Article Source: http://EzineArticles.com/expert/Wayne_Lance/338669

What's the Best Cardio Workout for Weight Loss?

What really is the truth about carbs and fat loss? If you go to fitness forums, or you read blogs in the market, you are likely to get a lot of conflicting information. Some of it is just flat out wrong, some of it is hype to support a new weight loss product, and some of it is right on target. The question is, which is which?

There are generally two widely held beliefs when it comes to eating carbs and their effect on weight loss. The first belief is that carbs are inherently bad for losing weight and that carbs are easily turned into fat. Therefore, the anti-carb opinion is that to lose weight one should take in as few carbs as possible, which will promote the utilization of fat as fuel.

Then there is the "pro-carb" camp. They feel that limiting carbs is both unhealthy and will do little to promote fat loss. In addition, they would say a lack of carbs effects your ability to focus, upsets your mood, and can lead to over training in those who exercise.

So, which of these proponents are we to believe? The low-carb people? The pro-carb people? Let's peel back the onion on this and find out what the best approach to eating carbs is, if you want to lose weight.

How many carbs should you eat in order to lose weight?
whole wheat

Even the pro-carb enthusiasts would not say you should eat as many carbs as you like. And obviously, the low-carb enthusiasts would agree. But what is the optimal level?

First, it helps to understand that the amount of calories you need to consume in order to lose weight should effect the amount of carbs you eat. There is plenty of proof to demonstrate that if you consume more calories than you expend, your weight will go up. Consume less than you expend and your bodyweight will go down. That's why a guy can lose 27 pounds on the Twinkie Diet.

This also explains why many people are successful on low-carb diets. The average American gets 50-60% of their calories from carbs. If we reduce carbs, we also reduce out total caloric intake and lose weight. For example, cutting our carb intake in half could reduce our daily calories by close to 30%, which is a sure recipe for losing weight.

Therefore, before you figure out how many carbs you should or should not have, it is best to figure out how many total calories you should eat. Once you have that number, we can come up with a really good rule of thumb for determining your calories from carbs. A good starting point is to portion you calories so that you get 40% from carbs and 30% from both proteins and fats.

This a moderate carb diet and will work well for most people. This approach will keep you from gaining excess weight due to carb and calorie intake, and it will help you maintain your exercise schedule without passing out from lack of fuel. In fact, you are likely to find that your performance in the gym, or on the field, is actually better following this approach.

 Are there such things as good and bad carbs?

Generally speaking, there is agreement that certain carbs are worse for your diet than others. Sugary foods such as candy, cake, and soda pop are simple carbohydrates that get broken down by the body quickly. If they are not utilized quickly for fuel, they then get shuttled to storage for use later on. This storage area is the accumulated fat around our body and that's why a diet high in sugars leads to weight gain.

Most of us know by now that eating stuff like cake and candy is bad for us and will lead to putting on pounds if we are not careful. However, there is a grey area when it comes to carbs where people often make bad choices. For example, white bread and crackers might seem relatively healthy. But, most actually are high in carbs (high in carbs also means high in calories) due to the corn syrup and sugar that are used in making these products. The real nasty secret behind these kinds of ingredients are that they are the kinds of carbs that get broken down quickly and have greater potential to be stored as fats.

So, yes, some carb choices are better than others for fat loss. High sugar carbs should be replaced by better choices. Among the better choices are:

vegetables brown rice low carbs

- Fruits

- Vegetables

- Whole wheat

- Oats

- Barley

- Quinoa

- Brown rice

- Lentils




The other thing to note about the foods listed above is that they are more nutritionally dense and have fewer calories per serving than less optimal choices. That means that eating these foods will provide more value to your body in the form of vitamins, minerals, fiber and all sorts of other good things that keep us healthy.
 Contrast that with many processed foods that are calorie dense, but lack nutritional value.

A good recommendation to anyone who wants to burn off fat, is to make these types of foods your primary source of carbohydrates and minimize other carbs.

A few tips for maximizing fat loss:

Carbs don't have to be your enemy. Utilized correctly, they can actually help you lose weight and recover after exercise. In fact, you can still have the occasional cake or cookies, if you want. And, if you're strategic about it, you can eat those simple carbs at a time when they are least likely to cause a problem with weight gain. For example, the best time to eat fast absorbing carbs (simple carbs) is right after your workout.

Post workout, your body needs carbs to help it recover, and by eating carbs within an hour or two of your workout they are more likely to be used to help your muscles recover than to be stored as fat. In fact, if you like chocolate milk, it makes a nice recovery drink. It has an optimal ratio of carbs and proteins and the chocolate provides a fast absorbing carb that aids in recovery.

Another simple trick that is used by bodybuilders is to cycle their carbs. By that I mean, you go through a period of very low carb intake followed by a period of above normal carb intake. A popular carb cycling method, for example, is to eat low-carb Monday through Friday and then load up on carbs over the weekend. Which is great, because that is the time most of us are likely to go on a binge at Uncle Harold's birthday party, or go out for a pizza dinner.

I hope this article has shed some more light on carbs and fat loss. Ultimately,your biggest concern should be your totally caloric intake. Once you have established how many calories you need to consume in order to lose weight, you can back into the number of carb calories you should eat. If you then make sure your carbs are good quality carbs, you will see the fat start to melt off. Especially, if you combine this with a well structured fat loss workout.


Article Source: http://EzineArticles.com/expert/Wayne_Lance/338669

The Truth About Carbs and Fat Loss: Don't Be Fooled

If you do not have huge will power, then the hunger will cause you to give up completely on these plans altogether.

3 Simple Steps To Lose Weight Fast

The 3 steps plan that I am going to outline for you will... 

• Reduce your appetite rather significantly
• Allow you to lose weight fast without leaving you hungry
• Improve your metabolic health at the same time

All of these methods are supported by scientific studies.

Step 1 will be to cut back on sugars and starches.

The most important part is to cut back on sugars and starches.These is found in the foods that stimulate secretion of insulin the very most. If you did not know already, insulin is the main fat storage hormone in the body.

When insulin is lowered, fat has a much easier time getting out of the fat stores, and then the body starts to burn fats instead of carbohydrates. Another great benefit of lowering insulin is that your kidneys will shed excess sodium and excess water out of your body, which will reduce bloating and unnecessary water weight.

It is not uncommon to lose up to 10 pounds, some times more, in the first week of eating in this way; both body fat and water weight. Cutting down your intake of carbohydrate, lower your insulin, and you will start to eat less calories automatically and without feeling hungry.

Bottom line: By removing sugars and starches from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 is to eat protein, fats and vegetables.

Every one of your meals should contain a source of protein, low carb source, and a source of healthy fat. If you construct your meals in this way, this will automatically bring your intake of carbs in to the recommended range of 20-50 grams per day.

Here are some sources of protein: 

Meat - Beef, chicken, pork lamb, bacon.
Fish and sea food - Salmon, trout, shrimps, lobsters.
Eggs - Omega 3 or pastured eggs are best.

It is very important to eat enough protein to lose weight. Eating sufficient quantities of protein has shown to boost the metabolism by 80 - 100 calories per day.

A diet which is high in protein can also reduce obsessive thoughts about food by as much as 60%, and also reduce desire for late night snacking by about half, and make you feel full so that you automatically eat around 441 calories less per day, this is simply by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients.

Here are some examples of low carb vegetables:

• Broccoli
• Spinach
• Cauliflower
• Kale
• Cabbage
• Brussel spouts
• Swiss chard
• Lettuce
• Cucumber
• Celery

Make sure you load your plate with these low carb vegetables. You can eat massive amount so these without going over 20 -50 of net carbs per day. A diet which consists of meat and vegetables, this contains all fibre, vitamins and minerals you need to be healthy.

A few examples of sources of fat include...

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Aim to eat 5 small balanced meals per day, if you get hungry, you can add a 6th.
Do not avoid eating fat. I would advise not to try eating low carb and low fat at the same time, this recipe for disaster. It will make you feel miserable.

The very best cooking fat to us is coconut oil, it is rich in healthy fats that can help boost your metabolism.

There is no reason to avoid natural fats at all, many new studies have shown that these fats do not increase your heart disease risk at all.

Bottom Line: Have a source of protein, low carb vegetable and healthy fat with each meal. His will put you in to the 2-50 gram carb range and lower your insulin levels and allow you to burn more fat easily.

Step 3, start lifting weights 3 times a week.

You do not need to exercise to lose weight, but it is recommended for the many benefits of exercise. For best results go to the gym ¾ times a week, do a warm, do some strength work and also include a little cardio.

By lifting weights you will build muscle, which will help allow you to burn more calories naturally. The more muscle mass that you have the more calories that you burn. Lifting weight s will also help prevent your metabolism from slowing down.

If lifting weights in not an option for you, or if you do not want to do that, then you can look at some cardio workouts like running, swimming, skipping and these will help you burn calories and reduce your body weight.

3 Week Diet << The System That Makes Weight Loss Simple Again! >>



My Name Ashley Hubbard, I am a weight loss consultant. I offer practical lifestyle tips and advice to people on how to start losing weight. 

Do you want to lose weight but find you struggle with dieting and exercise?
Learn How to get started with these free special reports. http://healthyweightlossresources.com/
My Facebook page is regularly updated with information related to weight loss. http://www.facebook.com/healthydietplanforweightloss
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3 Simple Steps To Lose Weight Fast

Obesity presents a fairly common problem, and that's why so many of us are often concerned how to lose five pounds in a week. However, fighting obesity is often reduced to fighting extra weight - which is totally wrong! Losing weight does not necessarily mean you are losing fat.

If someone tells you he or she had lost, say, five pounds, does it mean that this person had lost five pounds of extra fat? Not necessarily. Body weight is a total measure that consists of the mass of fat, bones, muscles, internal organs and various bodily fluids.

How To Lose 5 Pounds in a Week

Let's consider an example. On day one, you eat and drink so much that on day two you can't even think of food. So, on day two you eat nothing and drink nothing. If you weigh yourself on the following morning, the weight loss may be quite substantial - up to five pounds or more. In other words, a day of fasting helped you lose, say, 5 pounds. How much of it would be fat?

Zilch! - for a simple reason that all that weight loss resulted from expending nutrients, evacuating undigested food you had eaten the day before and losing water through sweat, urination and moisture in exhaled air. Total weight lost: five pounds, total fat lost: zero.

Here's another example. In hot weather, your body may be losing quite a bit of water sweating. You can also lose a lot of water when it is not hot - by taking diuretics. Under such circumstances, you may lose five pounds or even up to 10 pounds, while the amount of fat lost, just as in the previous example, would still be zero.

By the way, unscrupulous "dietitians" may sometimes use this effect to cheat their clients, telling them that this is how they can lose five pounds in a week. They may pose certain diuretics-laced drinks or cocktails as obesity medication to keep the patient happy about losing the hateful extra weight. Such weight loss remedies may often contain laxatives as well. This is a good way to go, since many obese individuals are regularly constipated and this method can certainly cause them to lose five pounds. So it is only natural that evacuating their bowels more often will lead to weight loss. However, don't be naive: the weight you lose this way has nothing to do with losing fat.

As we have explained before, one may often lose weight way faster than fat. A question then arises: can you lose five pounds "honestly", through losing fat alone? It all depends on the diet selected. The purpose of any remedial fat-loss diet is to create a negative energy balance and thus prompt the body to expend its own stores of fat.

For example, in order to maintain body weight level, energy intake through food must be equal to energy expenditures. For weight loss to occur, one needs to create a negative energy balance, that is, expend more energy than the body receives.

Diets may be classified as follows by the size of daily calorie intake they allow for:

1. Regular Diet owes its name to the fact that its allowed daily calorie intake roughly equals the body's daily requirement, 1,700-2,200 cal. With such a diet, the negative energy balance would amount to about 200-500 cal a day, so the body would lose weight slowly, in 20-50 grams daily increments.

2. Reduced Calorie Diet: daily intake of 1,200-1,500 cal, negative energy balance: 500-900 cal, daily fat loss: about 50-100 grams.

3. Rigid Diet: daily intake of 400-800 cal, negative energy balance: 1,400-1,800 cal, daily fat loss: up to 200 grams.

As a rule, regular diet is not particularly popular for weight loss purposes since the loss of fat would occur at a very slow rate - this would not cause you to lose five pounds in a week. Rigid diet would ensure the fastest rate of weight loss, but many find it quite painful. Hence the reduced calorie diet, as a compromise.



Quite apart stands the total fasting whereas the body receives no nutrients at all, only water. Total fasting is quite popular since it is easier to bear than the rigid diet and it is possible to lose five pounds quickly.

But let us ask ourselves a question here: did the entire weight loss occur on account of fat? Of course not! A fasting body expends very little energy, 1,800-2,000 cal daily at the maximum, which corresponds to the loss of about 200g of fat (the same as with the rigid diet).

Whatever other weight loss there is occurs through expending energy from other soft tissues. Some of the weight loss comes through reduction of muscle mass since the protein in the muscles is the only nutrient capable of being converted into glucose.

While fasting, the body is forced to use up muscle tissue to convert protein into glucose. Glucose would be needed to synthesize a catalyst for the Krebs Cycle, which is the main bodily process for producing energy. Body fat serves as fuel within the Krebs Cycle, but a catalyst (synthesized from glucose) is needed to burn that fuel.

Unfortunately, glucose gets expended, little by little, and thus needs to be replenished. Thus fasting offers yet another example whereas total weight loss exceeds the loss of fat. So, if you ever decide to fast, don't read too much into the quick weight loss and don't believe that this is how to lose five pounds in a week because you have not lost much fat.

Remember, the actual fat loss here would only amount to about 200g per day. Thus, we are in a good position now to answer that question we asked earlier: how fast can you reduce your weight "honestly", through losing fat alone? The answer should be 200g per day at the maximum. If you lose more than that, make sure you know what accounts for that difference.

To be sure, with the rigid diet the actual weight loss may at time exceed the theoretical 200g, which would mean that the body is "eating up" some of the soft tissue. In such a case one would need to revise daily rations to make sure that the body is getting enough carbohydrates to synthesize sufficient catalyst for the Krebs Cycle, rather than use the protein from its own soft tissues for that purpose.


Dmitry Trackin -Author, researcher, practitioner. Health and nutrition consultant with over 17 years of experience. Specializing in weight management, sports nutrition and training, disease prevention

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Article Source: http://EzineArticles.com/expert/Dmitry_Trackin/926281

How To Lose Five Pounds in a Week

So, you are losing hope and fitness except those extra pounds on your body. You're looking for the best ways to lose weight permanently while staying healthy! Don't worry, you're in good hands now. I'm here to share you my top ten tips to lose weight healthily and make sure those pounds are gone for good!

10 Essential Tips for A Healthy And Permanent Weight Loss


Before I start blubbering, I want to emphasize one important thing that I have learnt from my many failures trying to lose weight. There is simply NO such thing as losing 10 lbs of weight in a week while you are on a HEALTHY diet. Now, now, don't let it disappoint you. I'm only saying it so that you won't give up when you see oh-not-so-dramatic results in your first week following my tips below. But, what I can guarantee is that you will definitely lose weight gradually but consistently while maintaining your fitness. I've tried and succeeded. I have gone from 170 lbs to 112 lbs in nine months! These following tips have helped me achieve my dream body and here's hoping that they will help you too!

Tip Number 1: ALWAYS look at the calories!

When you go grocery shopping or when you pick up something to eat, always look at the calories per serving. Keep track of the calories intake per day. If the calorie intake exceeds those burned, you'll get excess fat (old story, I know). It's a good rule of thumb that you should have 1500 to 2000 calories per day. Some people reduce their calorie intake to 900 and trust me, I have tried that way before and it never lasted over a week for me. I got fatigue and even depression while I was on that calories-strip-down diet. Don't do that if you want to go healthy. But, keeping track of your calories intake is a good way to adjust your diet and lose weight. Take notice of it, but don't be obsessed with it.

Tip Number 2: Have a BIG bowl of raw VEGGIES Salads and a BIG glass of water before each meal!

Just put whatever raw vegetables you can think of, of course except those which are very sugary or starchy like potato, into a big bowl. Add a low calorie dressing and there you get it, your appetizer! Yes, you heard it right, no crackers and none of your so delicious dressings! It's as simple as that! Then have a lot of water before each meal. The purpose is to make you feel satisfied and have a fuller tummy!

Tip Number 3: Eat slowly and eat less!

Let's put it this way. When you eat fast, your stomach is so busy chewing on the food that it doesn't get time to send signals to the brain to tell you that you're actually very full! So, eat slowly, give your stomach to process and let yourself know that you've had enough. And, reduce your normal amount of meal little by little. See if you can handle it. But for me, after that bowl of salads and water, I can just only eat half of my normal meal and of course, it means weight loss.

Tip Number 4: Eat small meals frequently!

If you're thinking about skipping breakfast or refusing dinner, DON'T. It is bad for your body mechanism and your stomach. Eat less, eat frequently, have more salads and drink more water. Then you'll be fine.

Tip Number 5: Have apples or oranges for your dessert!

It is pretty obvious by now that you just can't have cheese cake or cookies for your after-dinner dessert. But, also don't resort to high calorie fruits like bananas. Instead have fruits that can give you a lot of vitamin C and other nutrients like apples or oranges (and their friends, like clementine)! Vitamin C can help you burn fat faster while you're doing normal activities and it's a healthy way to lose weight.

Tip Number 6: Say NO to SODA!

If you have a habit of having sodas while watching TV or working, it's time to change it. Sodas are bad your dental and physical health and make you gain weight. So, just give up on sodas. Simply replace it with water. Actually, having 5 liters of water a day can help you lose weight very fast and hey, it's healthy!

Tip Number 7: Snacks for a quick bite? NO!

It's really comfy to sit on the couch, watch your favorite TV show and have your hand inside that potato chips bowl. Mars bars, snickers, chocolate, cookies, you name it, they are all troublemakers for your weight loss campaign! The best thing to do while watching TV? Stand up once in a while, stretch your arms and legs, you can even do some light exercise to help you lose weight faster!

 Tip Number 8: WALK WALK WALK more!

Don't just DRIVE to your work, to the school, to the park, to the supermarket, and to your backyard! Whenever you have to go to somewhere which is within your walking distance, just walk. Give your car a rest. Twenty minutes of walking everyday can give a tremendous boost to losing your weight fast. Walking burns calories fast and help you lose excess fat even! So, even if you can't go to gym and train seriously, just take advantage of your daily routine and walk more.

Tip Number 9: No Fast Food please!

I know how tempting it is to just eat outside instead of painstakingly preparing a healthy meal at home. I'm sorry to break it to you but eating fast food is like saying welcome to those extra pounds. Even if you have to dine outside, choose from the menus carefully so that you eat the right food, low calorie food and replace the usual coke with lemon spiced water. It can save you a lot of calories and help you lose weight.

Tip Number 10: Be Consistent!

This is my last tip but it's probably the key to lose weight successfully. Sometimes, you will think that starving yourself for a couple of days can speed up the weight loss process. It's a big mistake. I did it a couple of times on silly impulses and it turned out really bad. I went starving, and then when I couldn't hold it together anymore, I devoured food like crazy only to gain those die-hard pounds again. All I got myself into was a vicious cycle! So, don't even think about starving yourself. Be consistent in your approach. If you want to lose weight permanently, you have to be consistent in your diet plan.

I know that it's only 10 tips and they may already look like daunting tasks to you. If you need more information regarding the calorie intake and the types of food to help you lose weight faster, there is an online diet program that outlines the best ways to lose weight permanently and stay healthy.

I hope the information above can help you to a slimmer self! If you have any more questions, please feel free to comment below and I will try my best to answer those. Thank you for your time and wish you luck!

RELATED: 10 Ways to Lose 10 Pounds


Article Source: http://EzineArticles.com/expert/Riley_Dawson/1180664

10 Essential Tips for A Healthy And Permanent Weight Loss

A lot of women are not gifted with slim thighs and wished to learn how to slim down thighs. The only way to acquire such wonder is to do exercises that can help to slim down thighs.

How To Slim Down Thighs

Lately, a lot of people end up being obese. As an obese, excess fat deposits are found on thighs, abdomen and calves. There are a lot of exercises you can to slim down your thigh. The following are exercises that can slim down thigh.

Before the exercise
  • First of all, you have get base line data. You must measure the size of your thigh to know later on if there are improvements.
  • Remind yourself that starvation won't work. It will just make you gain more weight by overeating on the next meal.
  • Count your calories. You must cut down your caloric intake and monitor it
  • Make sure you slowly get rid of those sweets and carbs
  • In every exercise, you need to warm your muscles up by doing proper stretching and jogging.
How to Slim Down Thighs | Get Skinny Thighs & Lose Weight

Thigh Exercise

Inner thigh exercise
  • Do left side lying.
  • Make sure that your head is aligned with your body. You may place a small pillow on your head,
  • Straighten your leg and then lift it for about 6 inches and let it stay for 5 minutes.
  • Repeat the procedure on your right side
  • To achieve a better outcome, double the length of raising your leg
  • Do this exercise daily
Outer thigh exercise
  • Lie once again on you left.
  • Elevate your leg to a 45 degree angle
  • Stay on that position for 10 to 15 seconds
  • Repeat it again for about 5 minutes
  • Do the same on the right side
Squatting
  • Squatting can reduce the fat on your thighs.
  • Stand straight with feet apart
  • Place your hands on your hips
  • Slowly bend your knees
  • Stay in that position for 10 to 15 seconds
  • Repeat the procedure
Pilates and yoga
  • Pilates and yoga is a good exercise in toning your body. It can also make you thigh slim. Just follow some routine exercise of yoga and Pilates and your muscles will look slim and thin.
Treadmill
  • Treadmill can decrease the fatty part of your legs. It burns up the excess fats.
  • Start by walking slowly for 10 minutes then slowly increases your time as well as speed.
Leg lift while kneeling
  • Kneel and place your hands on the floor as well.
  • Gently lift you left knee
  • Stay for 5 seconds
  • Repeat the procedure on the right knee.
Lunges
  • Stand straight
  • Step one foot forward then bend the knees next until the knee touches the floor.
  • Do the same on the other knee. But the next step should be larger.
  • Do it 15 to 20 times with four sets per leg
To slim down thighs is quite a hard task. Nobody said it would be easy. Every goal we aim needs a lot of effort. That is the way humans live. You get what you want if you work hard on it.


Next, learn more about how to get rid of abdominal fat and discover the secrets towards fighting the abdominal fats.

Find out How To Reduce Waist Size so that you can start wearing beautiful dresses.
Article Source: http://EzineArticles.com/expert/Stepfanie_Wayne/771993

How To Slim Down Thighs

How To Get Slimmer
Everybody wants to achieve a slim and fit body so they find ways and means on how to get slimmer. Just like any fat burning activity, weight loss program and healthy dietary plan, they are and will always be related to the idea of slimming down your body.

Lifestyle treats and pleasures are the major cause of weight gain and obesity. Who could resist chocolate cakes top with chocolate and vanilla sprinkles? Who could say NO to a party with different dishes offered?

Who could avoid an eat all you can ice cream? Who could not ever eat homemade cookies from your grandmother? How about those crispy fried chicken and unlimited rice? Can you just disregard the 35 inches pizza given by your friend? If we will just enumerate all life's treats, this article will not be enough. There are so many tempting foods to choose from and you just can't say NO to them, never.

So, when you decided to slim down and tone your body, may be you decided to get into those old jeans that are not already fit to you for the last 5 years, or you just want look good on your bikini during a beach party? All these and more challenge you today. If you want to be slim, are you ready to remove all those life's indulgences from your food list?

While slimming down the body, it is important to take into importance the value of combining exercise and diet. When you want to be slim, the two must go hand in hand; diet will never be effective without exercise to do enhancement and toning, so as exercise without diet. You always have to remember that. Despite the life's treats that are tempting you to pig out, you and you inert discipline has the final say about it. when you say NO, you are then responsible enough about your health and your body, but when you say YES, you really have to think whether you really like to be slim or not. How you respond to those treats is a starting point measurement if you can be consistent enough to deal with your diet and exercise as you go the process of how to get slimmer.

Remember this; slimming down slowly is healthier than getting slim so quickly. When you slim down slowly, you will sustain it for a long period of time. Drastic weight loss over a short period of time does not allow your body enough time to keep up. This can often lead to side effects such as sagging skin and malnutrition, which can be dangerous to your health. The recommended safe weight loss per week is 2 to 3 pounds.

1) Eat less fat.

As being said, fat is the number one cause of weight gain where fats are accumulated in the different areas of the body that are very evident. If you used to eat fat, you must reduce your daily intake:
  • Choose fish, lean meat, and chicken breast without skin.
  • Cut away visible fat from meat or other food sources.
  • Do not add much margarine, butter, oil and mayonnaise in your food.
  • When you cook, use olive oil or canola oil for cooking.
  • When cooking, make sure that the frying pan is thoroughly cleansed without residual content of oil from the previous cooking.
2) Eat less sugar
  • Do not add much sugar to your food.
  • Avoid eating so many chocolates, cakes and anything sweet.
  • The more sugar, the more calories, thus causing weight gain.
3) Avoid excessive alcohol consume
  • Alcohol contains energy, but it has high calorie content and no essential nutrients on it.
  • Too much of alcohol intake will be transformed to fat causing another weight gain.
4) Avoid pre-processed foods or fast foods.

Some fast foods or processed foods contain a great amount of hidden fat or sugar.
  • You should avoid eating much of products like: cakes, soft drinks, junk foods, chocolate, ice-cream, etc.
  • You should also buy all the food you use in a natural form, and cook it yourself with minimal salt and sugar.
5) Eat less altogether, but never starve. 

All foods when eaten in excess are not healthy. So eat in moderation.
  • When trying to lose weight, you should reduce the total amount of calories the food you eat.
  • However, you should not starve yourself because by starving, your body will not have enough energy to work at its fullest, so there will be a decrease in fat burning process.
6) Eat regularly
  • Eating 5-6 small meals daily can be helpful in speeding up the fat burning process and prevents stimulation of hunger from time to time.
  • Each meal should contain whole grain, lean meat and vegetables.
  • Each meal should have some protein sources like fish, eggs, meat, mushrooms or protein-rich seeds; and foods eaten should be complete in essential elements for the body to work.
7) Daily physical activity Increased
  • Physical activity helps to increase fat burning process and it also helps to control your appetite.
  • Do some daily exercises that increase your energy. You can do jogging, brisk walking, etc. daily for 30 minutes. This will really help in burning fats effectively.
  • Do also some weight training exercises by weight lifting, using of dumbbells, etc. these are done to increase your muscles, thereby burning fat more.
8) Find some new hobby or interest
  • If you can't find time to go to the gym for exercise, find time to engage yourself some new hobby or leisure activity.
  • If you are a sport person, then continue to be. If you play tennis, badminton or basketball, have time to do it at least 2-3 times weekly. The more you work your muscles, the more you burn more fats.
9) You still need proteins and some fat and carbohydrates
  • Even though you should reduce the amount of fat and carbohydrates in the diet, you still need some of those for energy. You just have to eat in moderation or in minimal amount.
  • Carbohydrates in corn cereals and fruit, but without added sugar. Therefore, you should have full corn cereals, fruit and vegetables as part of your diet.
  • You should also have to consume enough proteins. There are a few good protein sources such as lean meat, mushrooms, foul and seafood.
  • Remember this: high protein, moderate carbohydrates and minimal fat.
10) Avoid night eating
  • You should avoid eating during the night. Meals during the night have a greater tendency to be converted to fat because the digestion slows down.
  • As much as possible, do not eat after 7 p.m. or if you want, you can only eat soup or vegetables for dinner.



    Next, check out on The Diet Solution Review created by Isabel De Los Rios and see how you can get slimmer by eating the right foods.
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    Article Source: http://EzineArticles.com/expert/Stepfanie_Wayne/771993

    How To Get Slimmer - 10 Tips to Help You Slim Down

    3 Day Military Diet

    3 Day Military Diet

    Are you curious to learn about the 3 day military diet? This is a very commonly used regiment throughout the weight loss industry.
     
    This article will review this and how it can help you to lose pounds at last.

    Warning

    It is always advisable to consult your doctor before taking on any drastic diet changes. There is also no guarantee this will work for you.

    You can perform this diet at your own risk.

    Introduction

    First, what exactly is it? This is basically a word-of-mouth 3 day diet that has been shared by various individuals. It allows you to eat but only certain items at specific times.

    The whole point is to lower your calorie intake, so your body burns your excess fat instead.

    This is a great idea in theory, but it is really best to have a well balanced eating plan and active lifestyle to lose weight.

    How it Begins

    On the first day, you will have grapefruit and a piece of toast for breakfast. The second day will begin with 1 egg, a slice of toast, and half a banana.

    Finally, on the third day you will start off with five saltine crackers, one slice of cheddar cheese, and one small apple.

    How it Ends

    Each day of this regiment will end in a slightly different way. Day one will have you consume two slices of meat with a cup of green beans. This will also include half a banana and one small apple.

    The second day allows you to eat 2 hot dogs without the bun, one cup of broccoli, half a banana and ½ cup of vanilla ice cream. The last day will allow you to have one cup of tuna, half a banana and one cup of vanilla ice cream.

    The whole 3 day military diet is centered on eating certain foods in an exact combination to witness the maximum results.

    An Easier Way

    There is an easier way to go about losing weight. This is by using weight training routines. These allow you to trim fat off your body and replace it with toned muscle.

    This will work whether you are a man or woman. You can start any time and you will not need to starve yourself in the process.

    You can just do it 2 to 3 times a week. You can use free weights or weight lifting machines to help you on your quest.

    While this is a good start. There is much more you should look at before taking on such a task.

    You may still have various questions. What about doing more cardio? How about special pills? How should I eat and how much at each meal?

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    Article Source: http://EzineArticles.com/expert/Heath_Erickson/833201

    3 Day Military Diet - Can You Really Lose Weight This Way?

    A lot of women want to lose those last 10 pounds, and they would love to lose 10 pounds in a month. For women, the last 10 pounds are the most frustrating of all. Most women who have only 10 pounds to lose usually are not clinically overweight, which can make the task less of a priority. However, if you truly want to lose 10 pounds in a month, you must make it a

    priority or else you will never do it.




    Lose 10 Pounds in a Month


    Here are 5 tips on how to lose 10 pounds in a month in a healthy way, both physically and mentally:

    Tip #1: Be honest about why you want to lose weight, and don't apologize for it. Many women are embarrassed to admit that they want to lose 10 pounds. But if we are always hiding our reasons behind excuses, or if we think the reasons are not valid, we will sabotage our own efforts.

    There are no "bad" reasons. Maybe you just want to feel more confident, or maybe you want to be able to enhance your fitness routine by dropping a few pounds. Maybe you've gone from a size 4 to a size 6, or a size 6 to a size 8, and you're unhappy about that. You have every right to want to maintain your ideal weight by losing 5-10 pounds, especially because a few pounds here and there can add up to 20 pounds a few years down the road. Since 20 pounds will be much harder to take off as we get older and our metabolism slows and muscle mass decreases, it's wise and actually healthy to nip any weight loss in the bud as soon as possible.

     So figure out the reason, and whatever the reason is, tell yourself it's OK to want to lose "only" 10 pounds. 10 pounds on a woman is significant, both physically and mentally.

    Tip #2: Strengthen yourself mentally against the naysayers. You might be of a healthy Body Mass Index (BMI), and people probably tell you all the time that you don't "need" to lose weight. But this is your goal and your vision, so FORGET ABOUT OTHER PEOPLE in order to lose 10 pounds in a month.

    Women often want to please other people and not seem selfish, so much so that they put their own desires on the back burner. If we are not mentally strong enough to stick to our guns, all those people who say, "You don't need to lose weight," or "Oh come one, one glass of wine won't hurt you," or "Do you have an eating disorder or something?" will hinder progress towards your goal. And as it often happens, whenever women try to please other people in a way that conflicts with their own desires, they end up feeling bad, guilty and resentful. Those unsupportive people more than likely feel threatened by you and your goals, because they see you achieving what they can't. It really has nothing to do with you at all.

    In this case, it's useful to act more like a man. Create your goal, focus on it, and don't let anything get in your way of achieving it. This is a critical behavior to success. Don't worry, you don't have to act like a man forever, but for a month you have to be laser focused and believe 100% in your mission.


    Tip #3: Get help. If you really knew how to lose 10 pounds in a month, you would have already done it, right? It's time to acknowledge that you could use some help. Asking for help is not a sign of weakness. In fact, it is a sign of strength and humility, and the most successful people in the world have a LOT of help. If this is really important to you, then it should be worth investing a small amount of time and/or money to receive the guidance of an expert who has taught many people how to lose 10 pounds in a month.

    A health coach can help you clearly articulate your weight loss goals, as well as help create a plan to get there quickly and in the healthiest manner possible. A coach can be your accountability partner, to help keep you on track and make sure you're doing what's needed to get what you said you wanted. A coach can also be your support person to constantly remind you and help you remind yourself that your reason for wanting to lose weight are perfectly valid and OK, despite what others might say.

    Tip #4: Do it in a healthy way. In order to lose 10 pounds in a month, you MUST do it in a healthy way, otherwise all your efforts will be wasted. If you only eat protein or only drink lemonade or only eat cookies for a month, your body is going to scream at you because you are hurting it. You will feel horrible and you will probably gain all of your weight back (and possibly more) by going on a very restrictive and unhealthy diet for a month.

    There are weight loss plans that offer complete nutrition and teach healthy eating habits that will help you maintain your weight loss. There are also some programs which advocate intermittent fasting, when you don't eat for a period of time in order to trick your metabolism and eat healthy foods on all other days. Occasional fasting is healthy, but only for 24 hours at a time.

    Tip #5: Believe that it is possible. Henry Ford said, "Whether you think you can or can't, you are right." If you do not think it is possible to lose 10 pounds in one month, then you most certainly will not! Having at least one supportive person in the form of a health coach, spouse, family member or friend is critical, because that person will believe in you even when you doubt yourself. Have pictures of yourself at the weight you want to be, and post them up in your home. See yourself as that person, and you will be amazed at how quickly you will become that person again because that person is inside you!

    Women must absolutely take all these tips into account. Jumping into the mechanics a diet without a direction or a reason usually leads to failure. Once you have gone through these tips, you will be clear on why you want to do this and nothing will stand in your way. You will be 10 pounds lighter by the end of the month, no matter what program you decide to do.


    Belinda is a Certified Health Coach who is honored to help other women discover their motivations for living a healthier life, and she has helped many women lose 10 pounds in a month

    [http://healthyaffordableweightloss.com/product-reviews/take-shape-for-life/]. She supports her clients on healthy, easy programs that actually save them money. Get her free 7 day mini course on "How to Eat Healthier With Limited Time and Money" now at [http://www.HealthyAffordableWeightLoss.com].

    Article Source: http://EzineArticles.com/expert/Belinda_Kan/816350

    Lose 10 Pounds in a Month: 5 Tips to Help Women Finally Do It!

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