July 2016 - FITBODYUSA

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Researchers are doing an amazing job at promoting the importance of fiber intake on a daily basis. It's recommended to consume over 30 grams of fiber per day and the average person is only consuming 9-11 grams of fiber per day. Needless to say, this is not enough.

8 Fiber Rich Foods for a Flat Beach Belly


There are several health benefits associated with the consumption of dietary fiber to include preventing and or treating internal and external hemorrhoids and constipation. Fiber is also known for reducing cholesterol levels. Low cholesterol levels will also decrease the risk of developing certain types of cancer. Fiber is great for helping to manage a healthy body weight.

Diets rich in the right type of fiber will also yield amazing body shaping results as these foods will activate the body to burn fat in the midsection. Fiber stops the conversion of calories into fats, specifically around the tummy. The following are 8 fiber rich foods to help you realize a nice washboard tummy!

Berries, Berries, and more Berries!

8 Fiber Rich Foods for a Flat Beach Belly - Berries


Berries are key foods to consume when you are seeking to shed the abdominal fat and will have you well on your way to a strong, washboard tummy.

Berries play a major role in the diet and are known for their wonderful antioxidant. At the same time, berries are absolutely fabulous to help with fiber intake. The fiber per calorie yield is very high when consuming berries. The seeds of the berries are the main source of fiber. Blackberries, strawberries, raspberries, and currants make great additions to a salad, cereals, and cups of yogurt. Consuming the berry treats in a natural, unprocessed form will ensure you receive the most nutrients the berries have to offer.

Veg Out

8 Fiber Rich Foods for a Flat Beach Belly - Vegetables


Eating vegetables has multiple benefits. Vegetables are high in natural fiber content along with other essential nutrients needed to maintain your overall health. Vegetables are also a great source of fiber for babies too.
Vegetables are a great source of cleansing, especially the colon. Your body will eliminate weeks and months of debris stuck to the walls of your colon, which could cause bloating and defeat the opportunity of realizing your ripped tummy goals.

Avocados, tomatoes, and artichokes are excellent, fiber rich vegetables that will also help with flattening the stomach.

Whole Grains

8 Fiber Rich Foods for a Flat Beach Belly - Whole Grains


Whole grains are packed to the brim in fiber. The consumption of whole grains is said to help with the reduction of inflammation in the body, which is usually associated with water retention. Whole grains will also help regulate your blood sugar.

Finally, whole grains are a great fiber rich food that will help decrease belly fat. Foods such as whole grain cereals, breads, quinoa, and barley are superb choices.

Go Nutty

8 Fiber Rich Foods for a Flat Beach Belly - Nuts


Nuts are great fiber rich foods that are also an excellent source of Vitamin E. Nuts are a great source of energy and will keep you feeling satisfied. You will also notice a nice and tight stomach.

Nuts are full of good stuff. The oils in nuts make them a heart healthy treat that you should snack on often. Great nut choices are sunflower seeds (it is baseball and softball season), walnuts, and flax seeds are all excellent choices. Ground flax seeds or in their natural state can be added to breads, smoothies, and other homemade treats.

Bran-tastic

8 Fiber Rich Foods for a Flat Beach Belly - Bran


If you want to have a quick and easy way to increase your intake of fiber, bran is the way. Bran is extremely rich in fiber and is a fiber rich breakfast food. Bran can be found in several commonly consumed foods to include your soluble fibers like oat bran and cereal. There's also the insoluble fiber, which is key to the prevention of constipation. Foods such as corn, rice, and wheat bran are great sources of insoluble fiber.

This source of fiber will help to increase the elimination process which is key to decrease opportunities for bloating, thus helping you toward achieve a washboard, flat tummy.

The Magic of Beans

8 Fiber Rich Foods for a Flat Beach Belly - Beans


Beans are super rich in fiber in its natural form and an excellent source of protein as well. Beans have a starch resistant component, which is key to fighting the belly bulge. Beans don't absorb in the body like sugars, rather is runs through the system without being digested. As a great source of fiber, beans act like a fiber during the digestive process.

Beans are easily incorporated as you can replace your meat options in comfort foods like chili, soups, and stews with beans. You can also add different types of beans like kidney beans, chickpeas, and more to your salad to add the fiber, belly reducing punch you need.

Edamame Crazy

8 Fiber Rich Foods for a Flat Beach Belly - Edamame


This Asian inspired excellent source of fiber and protein will have your taste buds jumping for joy and your tummy flatter than ever. This low calorie, low fat treat is derived from the soybean and contains about 9 grams of fiber per serving.

You can get your edamame fix by adding the soybeans to salads, dips, and other easily prepared appetizers.

Peas in a pod

8 Fiber Rich Foods for a Flat Beach Belly - Peas


Peas are a tasty treat that can be prepared with great diversity. This is an inexpensive source of fiber. When consumed in its natural form (uncooked) peas will give you a fiber boost of 16.3 grams per cup. Even cooked, you will benefit from approximately 8.8 grams of fiber. These little pearls pack a mean punch in the fiber department.

This food is also very low in calories, easily prepared, and will yield amazing results on the tummy.




Your journey of achieving a flat, washboard tummy is made much easier when tapping into such fiber rich, nutrient packed food options. I know it does not seem easy, but in reality, it is. Fiber is everywhere around you and with increased consumption, you are sure to realize many health and body shaping results. Your body will be summertime ready and your tummy will be ready for showing off. You simply need to learn and understand what foods are high in fiber and your diet will improve, resulting in a sexier you. Make the few simple dietary adjustments and you will be well on your way to walk the most beautiful beaches.

If you want to learn more about high-fiber foods, check out this awesome blog post on fiber rich foods for more suggestions!
Article Source: http://EzineArticles.com/expert/Christopher_Heffron/109304

8 Fiber Rich Foods for a Flat Beach Belly!

A smoothie is a blended sweetened drink made mostly from fresh fruits.

Others are made from vegetables too. In some cases, a smoothie can have cookies, raisins, peanut butter or chocolate. Yes, they're sweet and cold and fruity and delicious, but the best thing about smoothies is that if you have a blender and two minutes to spare, you can make one in a jiffy. Once you do, you've got just -about a perfect snack.

Top 5 Healthy Smoothie Recipes for Weight Loss


Most smoothies are fruit based, which automatically makes them an excellent source of the disease-fighting nutrient. Many of these fruits, especially the tart ones like citrus, kiwi and strawberries are packed with tons of vitamin C, and others like the brownish-yellow -colored apricots, cantaloupe and mangoes are a powerhouse of beta-carotene, another strong antioxidant. Still other compounds like the quercetin, a flavonoid or a phytochemical that is found in grape skins, are powerful protectors in their right, helping to fight heart disease. The veggies most often used in smoothies, like carrots and tomatoes, are well-known for their nutritional punch. For the weight watchers and conscious diet aficionados, smoothies are a great meal substitute. Provided that there are no contraindications to having this as a food substitute, a dieter can surely incorporate smoothies into his or her meal plan.

Weight loss cocktail smoothies became very popular in the 1990's and 2000's. They have been widely available in almost all cafes and coffee shops for some time now and are even accessible in grocery stores which come in pre-bottled versions. What makes them so delectable, aside from the nutritional content, is the way these are prepared. All sorts of fixings can be placed on top of the smoothie such as peanuts, chocolates, cereals, marshmallows, chocolate cream, and lots of other mouth-watering decadences. For dieters, though, these delicious toppings are substituted by organic and dried fruits such as raisins, plums, walnuts, and herbs which are used on top of the smoothie as a garnish.

Originally, the smoothie began its popularity in the 1970's.

It was coined by the hippies in the late 60's, but it surged commercially during the 80's as a sports and fitness supplement-fortified health food. Because consumers at that time wanted to have the same drink as most athletes were drinking at that time, it then became so popular in supermarkets and grocery stores that it eventually became a multi-billion dollar industry.

To date, there are thousands of smoothie companies around the world. Some of the most popular businesses in the United Stated nowadays are Jamba Juice, Smoothie King, and Orange Julius to name but a few.

Making a smoothie part of the marketing strategy of most smoothie companies today is their use of frozen yogurt, which is available in various types and flavors so that those who are watching their weight can opt for the non-fat or low-fat version. Indeed, the smoothie has come a long way regarding how it is prepared and presented. In Asia, smoothies are commonly mixed with tropical fruits like coconut, pineapples, rambutans, and avocados. They have some authentic local vegetables incorporated to the typical mango or banana smoothie, a unique mouth-watering treat that will surely wake up the foreign palate.

If you are looking for a nutritious energy booster drink that is low in fat and is suitable for weight reduction, here are some of the top five super smoothies for weight loss. These will not only fill up your stomach and sweet cravings, but it will also give you all the vitamins and nutrients that you need for energy and muscle build-up. These easy recipes are all-custom-blended to fit your life, whether you want a kick-start workout energizer, a post-workout refueling stop or even a cure for those PMS cravings. They are certainly guaranteed to taste great so dig out that blender and start sipping!

Beta boost drink, our first recipe, is made up mainly of carrots to boost up your beta-carotene levels and a powerful antioxidant that helps you fight off ill-health, ranging from memory loss to cardiovascular disease and cancer. It is good for weight loss because it only has 132 calories per serving (1 medium tall glass), 32 grams of carbohydrate, 1 gram fat, 2 gram protein and 5 grams of fiber. It is consists of the following ingredients:

  • 1 cup diced mango
  • 1 cup chilled carrot juice or freshly blended carrot juice already prepared
  • 1 cup frozen, unsweetened strawberries and,
  • 1/3 cup chopped red bell pepper.

Don't be afraid of the bell pepper because of its natural sweetness gives this smoothie a wonderful unique flavor. Combine the mango and carrot juice in a blender and add the strawberries and red bell pepper. Blend until smooth. Top with a swirl of carrot ribbon/strips, if desired and serve immediately.

The second weight loss drink is a hydro-tonic drink. The energy boosting sugar and carbohydrates in this refreshing honeydew and lime concentration make it a mean, green, pre-workout machine. It's actually a sports drink. It adds a dose of essential electrolytes to help the muscles last just as long as your exercise does. Best of all, it fights fat because of the reducing actions of the honeydew melon. Each serving contains 112 calories, 29 grams f carbohydrates, 5 grams of fat, 1 gram of protein and 1 gram fiber. All you need are these food products:

Pre-Workout Drink

  • 1 ½ cups dices honeydew melon
  • 1 cup of lemon-lime Gatorade sports drinks (or any brand as desired)
  • ¾ cup frozen green grapes
  • Pinch of salt.

Combine the honeydew melon and sports drink in a blender. Add the frozen grapes and salt. Blend until smooth and serve immediately.

Very berry smoothie - If you are looking for an antioxidant smoothie and a drink that is also useful for weight control, here's a refreshing drink for you. This yummy blend of berries and cherries is packed with Vitamin C and anthocyanins, which help protect against some kinds of cancer. All you need are:

  • 1 cup low-fat cherry yogurt
  • ¼ cup cranberry juice
  • 1 cup frozen pitted cherries
  • ¾ cup frozen unsweetened blueberries

Just combine the yogurt and cranberry juice in a blender. Add the cherries and berries and blend until smooth. This makes two servings. A serving has 230 calories, 49 grams of Carbohydrates, 2 grams fat, 5 grams protein annd 3 grams fiber.

Our next top candidate is a power punch. The fruits used in this recipe, which is pineapple and creamy soy protein make a healthy post-workout Pina Colada. It is a healthy creamy dose of muscle-building soy protein, pineapple and sweet pear that makes it rich-tasting, satisfying and a perfect for post-workout replenisher. It has food reducing actions too and low-in-fat, which makes it an ideal drink for weight loss. The ingredients are:

  • ½ cup soft silken tofu
  • One ¼ cups pear nectar
  • ½ cup frozen diced pineapple
  • ½ frozen banana, sliced, and
  • One teaspoon lime juice

Combine the tofu and pear nectar in a blender. Add the remaining ingredients. Blend until smooth. This makes two servings and is packed with 170 calories, 38 grams of carbohydrates, 2 grams of fat, 3.5 grams of protein and 3 grams fiber.

Combo smoothie, our last smoothie, is a great fitness combo health drink. It can either be replaced as a meal, used to energize your workout or simply quench your thirst; this super healthy treat can easily become part of your daily routine. It is called the FITNESS Peach Blitz. To prepare this drink, all you need are the following items:

  • 1 cup peeled and chopped peaches
  • ½ cup strongly brewed almond spice tea
  • ¼ cup apricot nectar
  • ¼ cup nonfat frozen vanilla yogurt
  • ¼ to ½ cup crushed ice

Put all the ingredients in a mixer and puree until smooth. Serve immediately. This makes one serving of 16 ounces. Each serving contains 154 calories, 38 grams of carbohydrates, 0 grams fat, 3 grams protein and 36 mg of sodium.




Top 5 Healthy Smoothie Recipes for Weight Loss


Women drinking - If you're not already hooked on smoothies, here is your chance to try the best, delicious and irresistible creations made from fresh and healthy mixers. These are all guaranteed to provide you with good the nutritional needs your body should have and at the same time, helps you fight those excess pounds. There are low-fat and fat-free versions. Most of all, these recipes are so easy to prepare. They just need a minute to whip up - all you need is a blender. More Red Smoothie Detox recipes: https://www.youtube.com/watch?v=Oy0t55ilYkI
Article Source: http://EzineArticles.com/expert/Sifo_Amigo/2296606

Top 5 Healthy Smoothie Recipes for Weight Loss

Healthy and balanced diet must be enjoyed; it's not like what other people say that it's hard and not a good idea to have a balanced diet because you can't eat the foods that you like. You can still enjoy food, meals, snacks, candy, cooking, and desserts and eat them without indulging with healthy diet. Just be careful what you eat per day and randomly because your body needs certain nutrients, a balanced diet is a great way to control your weight and keep you fit and healthy.

Stay Fit and Healthy With a Balanced Diet


If you want to change your lifestyle and want to live healthier there are many foods and nutritional supplements to consider helping you follow a balanced diet. You also need to deeply understand about food and food groups, food preparations, food choices, what are more balanced and nutritious. The food pyramid guide is one of the useful tools to ensure that you are on the right track in your healthy diet. There are 5 food groups that your healthy diet should have:

• Dairy
• Fruits and Vegetables
• Fats, Oil and Sugars
• Pasta, Bread and Grains
• Meat, Nuts and Protein

A balanced and healthy diet must contain the food groups listed above. You must also remember that there are food groups that require more servings than other food groups. Just consult an expert about the amount of serving of food groups to your daily diet because the serving also varies to your health status.


A Healthy and balanced diet can easily be a part of your life if you understand and accept its principles. You can start your healthy diet with vegetables and fruits. You can also add meat, bread and milk to your menu and you discipline yourself to stay away from junk foods and other foods that are high in calories and preservatives. Here are foods that you should eat for your healthy and balanced diet:



• Eat fresh, steamed, lightly-cooked vegetables.

• Eat different types of vegetables and increase antioxidant intake.

• Eat more fruit and vegetables each day, raw form is best and full of nutrients.

• Consume 2 to 4 servings of fruit per day and 3 to 5 servings of vegetables per day.

• Increase your consumption of natural foods, vitamin and food supplements, minerals and essential nutrients that your body needs to stay healthy.

• Include 1-2 servings of dairy products like yogurt and cheese to make your teeth and bones stronger.

• Eat whole grains like oats, wheat, buckwheat, barley, quinoa, brown or wild rice each day. You can add these to a vegetable stir fry, salad, or your favorite pasta dish.

• Eat small amounts of lean fish, poultry, pork, eggs, meat, beans, nuts and tofu 2 to 3 times each day.

• Also include healthy vegetable oils like olive oil and fish oils.

Stay Fit and Healthy With a Balanced Diet

A Balanced and healthy diet plus exercise should be introduced in the early stages of our lives. Because it can help to keep ourselves healthy not just physically but also psychologically. Remember that you can always find the best tips and guidelines from the nutrition experts.





Kelly Kish Trainer, Mentor,and a Teacher and she loves to help other people. If you want more tips from her about weight loss and fitness [http://www.diethealthywellness.com/] please dont hesitate to visit her site. CLICK HERE! [http://www.diethealthywellness.com/]
Article Source: http://EzineArticles.com/expert/Kelly_Kish/1049789

Stay Fit and Healthy With a Balanced Diet

Are you one of those hard core cardio people who spend an hour or more running on the treadmill or gliding on the elliptical? Do you want to increase your cardiovascular and muscular strength and endurance, and cut fat without compromising lean muscle tissue to reveal your best physique ever? Have you been asking yourself, why is my physique not changing? If this is you, then you must start training smarter and not longer by incorporating HIIT training right now into your training routine.


Burn Fat With High Intensity Cardio


I have been tirelessly watching these people for years, like guinea pigs, endlessly pedaling and strolling in their hopes of creating that lean, muscular and fit physique they dream of. Sorry to be blunt, but it will never work! I'm definitely not going to say that it is easy, it is not for the faint of heart, but for those of you who dare to push yourself to that next level!

Long slow distance (LSD) and High Intensity Interval Training (HIIT) have been an on-going cardio debate among fitness professionals for years. I for one, have been on the HIIT ban wagon for as long as I can remember and have been promoting it to my clients and athletes for the past 15 years. Since my early days as an athlete, I have always sprinted whether it was on ice or land and never really understood why someone would cycle or run for hours on end in hopes of improving performance or appearance. As an athlete we are trained to work at high intensities for ultimate performance and results and as a bonus we had the muscular lean physiques to reflect the high intensity training. Even long distance runners train at high intensity levels to help improve their long distance performance. So it makes no sense that you should not be doing the same to help achieve your personal best performance and physique. Obviously, do it at your own fitness level. You would never see a deconditioned Olympic athlete and you would definitely not see them doing endless hours of cardio to improve their performance!

So you're thinking that all this cardio that I have been doing is not healthy or beneficial? Yes, to some extent it is beneficial to your health in the sense that you are training your heart muscle. However, the question is, are you really improving your heart's health and strength to it's full potential? As well, with hours of endless cardio you are also compromising your knees, hips, ankles and low back due to the repetitive impact, which can lead to overuse injuries. Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right - some of that hard-earned muscle will start degrading itself in your quest to get lean! HIIT training has a number of heart healthy benefits (similar to regular cardio) in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you will actually see steady improvement in your strength, speed, stamina, agility AND the way you look!

What is this HIIT training and how can I incorporate it into my daily routine? It is quite simple. HIIT is cardio performed at such an intense level that your body will spend the rest of the day expending energy just to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout. With this being said, your body will burn up to 9 times more calories at rest later in the day than if you were to stroll for an hour on the treadmill. Obviously you will have to push yourself beyond your cozy comfort zone that you have gotten used to over the years and really challenge yourself. It is not easy, but I guarantee that this is what your body has been craving for years!

HIIT training is short and intense and potentially burns hundreds more calories and dramatically changes the shape of your physique. I find HIIT training works best by consistently changing the speed, distance, time and intensity to shock your body into burning up extra fat calories. This routine can be done using any type of cardiovascular workout (my favorites are running, ARC and StepMill) A basic HIIT routine might consist of a five to ten minute warm-up at a moderate pace, followed by the highest increase in intensity you feel you can exert between 20 seconds to 1 minute, and a return to a moderate pace for another minute of recovery.

I typically encourage to repeat this pattern for the remainder of the workout, which can continue anywhere from six to ten repetitions or 15 to 30 minutes depending on your fitness level. Starting out, you will likely find that a one-minute rest period is too little. If this is the case, it is OK to increase your recovery time, just until you feel you can go full intensity again. As with most cardio workout routines, HIIT should be performed about three times a week and you should gradually work up your intensity, time and repetitions over a period of several weeks.

HIIT cardio interval training method is an intense and quick workout routine but very effective. If you are looking to shorten your workouts, improve your cardiovascular conditioning, improve muscular strength endurance, maintain hard earned fat burning muscle and to look and feel your best then HIIT will ensure that you will meet all your fitness goals!


Karen Gallagher customizes programs for competitive athletes and individuals from advanced to beginner fitness levels. She supports her clients with motivation, goal setting and nutritional programs to best suit their needs and goals. Discover more about health & fitness at [http://karengallagher.ca/]

Article Source: http://EzineArticles.com/expert/Karen_M_Gallagher/1304434

Burn Fat With High Intensity Cardio

As a busy mother of 3 I had pretty much given up on getting the body of my dreams. I see so many “Fit Moms” out there and I have no idea how they do it! I felt like I had no control my weight. I would try to eat healthy best I could but the scale would never budge. I was so confused by all the weight loss information out there. It seems like every day a new diet comes out that’s the new “best way to lose weight”

24 Lbs In 5 Weeks - My Weight Loss Story


After yet another diet attempt, and another failure, I was really at the end of my rope.   It just so happened that I was having lunch with one of my girlfriends that I hadn’t seen in months. I knew she was struggling with her weight too so it would be good to have someone to talk to about it.

I was waiting for her at a little outdoor café in town. When she walked in, I almost didn’t recognize her. She looked amazing! She was slim and healthy and was giving off this glow I can’t even explain. And from the giant smile on her face I could tell that she knew she looked great. I didn’t even say hello, the first words out my mouth were…

“how did you do that!”

She explained to me how she had been following a new diet program that had just come out called The Flat Belly Code. I was pretty skeptical because it sounded like just another “diet of the day” that will come and go. But, I couldn’t stop staring at her slim body. If that is what she used to get like this than I could at least give it a try. She kept telling me how simple it was and I was shocked when she ordered a burger for lunch. “Are you allowed to have that!?”. “Of course!” she said. She explained that one of the reasons the diet was so easy is that she didn’t have to sacrifice all her favorite foods. She even said she was eating more fat than she was used to.

The second I got home I went to the Flat Belly Code website to check it out. I was still skeptical, so I made sure to watch the entire video by the creator. He seemed to be just like you and me. Just an average guy that has struggled with his weight. It felt great to finally have someone relate to me. So many of the programs I had tried before seemed to be created by people that had no idea what it is like to struggle with weight loss.  After watching the video, the program just seemed to make a lot of sense, and like my friend had said, it sounded so simple.

I put in my credit card information and within a few minute I had everything I needed on my computer. I started reading through the main guide and was shocked by some of the things I learned even on the first few pages. I have been going about weight loss all wrong! Now I knew why nothing was working for me.

I looked through the included meal plan and was happy to see that I was going to be eating some delicious foods. This wasn’t a “salad only” kind of diet. I went to the grocery store that afternoon and got everything I needed. I go a little extra because I was going to make these meals for my family too. The meal plan makes it easy to make the recipes for just yourself or your whole family. That night I can’t tell you how many compliments I got about dinner. Everyone loved it!

The next day I decided to try one of the workouts from the included workout plan. I normally hate working out. I actually don’t even like sweating! This was actually fun. I was over before I knew it. I really doubted that such a short exercise session would do anything but if they were going to be this easy then I really had no excuse not to try them.

My results

So after only the first week of following the meal plan and doing the workouts, I stepped on the scale and almost started crying. I actually stepped off and stepped on again because I though it must not be working. It said I had lost 6 pounds. That’s 6 pounds in 1 week! I knew the scale wasn’t lying though because I could feel that my clothes were a little looser on me.

Over the next few weeks, my energy levels were out of control! I felt like a super woman. I was sleeping better than I had in years and I literally would jump out of bed in the morning. I have NEVER experienced that. I couldn’t believe that just making some simple changes to my diet could have such a massive impact on my life.

In 5 weeks I had lost 24lbs. And none of it was coming back! My body is getting more toned every day. I don’t know if it’s just me but I could swear my husband is a little “friskier” lately too. It’s like we’re dating again.

Trying the Flat Belly Code program was life changing for me.  After years of trying and failing to lose weight, I had finally found something that actually worked.

As you read this, you may be where I was…unhappy with your body, wondering why weight loss is so confusing and difficult.  Looking for something, anything that will work!

I can tell you without one ounce of hesitation to go download the Flat Belly Code program right now! Watch the video on the website like I did and see how it all makes sense. The program is 100% guaranteed to work. If for some reason it doesn’t work for you like it did for me, you get your money back.

I hope you take action today and wish you the very best on your weight loss journey.

24 Lbs In 5 Weeks - My Weight Loss Story

Obesity has always been a concern for people as it causes various physical and mental discomforts. Lack of stamina, difficulty in physical movements, difficulty in breathing are some of the physical troubles that people with the excess weight face. Feeling inferior and stress are the mental uneasiness caused by obesity. Effective planning and the implementation of plans to lose weight is a must to earn back all those comforts. This article brings out one special strategy towards losing weight and that is yoga. Yoga is a vast subject which comprises lot of methods that can help you get rid of excess weight from your body.

Yoga For Weight Loss


Significance of Yoga

Yoga is not a high intensity exercise that makes you sweat and lose weight. It is a gentle method that tones your body by stretching and breathing mechanisms. Yoga cannot be claimed as a big exercising option as it is of moderate intensity. Very quick weight loss cannot be experienced with this method, but a sizable change can be made which can be maintained for a very long period of time. With yoga, proper body shape can be toned and weight gain can be moderated.

Yoga postures

The techniques and postures of yoga concentrate mainly on stretching and breathing methods. The breathing induces more metabolisms and the stretching will set up muscle expansions. Though these procedures aid the weight loss process indirectly, it is to be admitted that they are extremely effective in bringing out results. A good frame of mind should be developed in order to take the yoga initiative. The biggest advantage is that yoga is a relaxing way of exercising which as mentioned earlier relieves you from any kind of stress.

Stretching

Doing yoga stretches your body in good ways. When lean muscles are synthesized, calories in the body get burnt and this is an effective way to lose weight. The stretching exercises make your body to generate more muscles. When muscles use up energy, large amount of calories will be expended and this is the principle behind the stretching methods. Another advantage is that stretching is not a very high intensity exercise and can be easily adopted by anyone. Stretching exercises eases you off from any physical strains as well takes you to a higher level of health.

Breathing

Proper breathing mechanism helps you to lose weight impressively. Breathing is the mechanism where oxygen intake occurs. Oxygen facilitates the breaking down of food molecules. When there is more supply of oxygen, the more effective will be the respiration process that leads to the exhaustion of calories. Synchronous breathing along with proper stretching is one of the principles of yoga that aids weight loss in a big way. Slow breathing is advised that prompts effective body metabolism.

Formulations

Yoga is not a new development and these techniques have been in existence for ages. Few new formulations have been developed in the recent past to concentrate on toning the body shape and losing weight. This slight modification and a process of constructive evolution have been mainly developed to suit people in the west and in America who are fighting obesity. Yoga originated in the eastern countries and has been tinkered a bit to suit the habits and daily routines of the people in the west.

Spiritual and Mental Side

The yoga techniques involve more of mental and spiritual factors that influence your body through mind control. Lot depends on how you take up things in mind and apply yourself in following these techniques. You got to believe that you can achieve the goal of losing weight and getting a better body shape. Yoga insists on ways to control body over mind more than any hard fought physical exercises.

Yoga Methods

There are a couple of methods that effectively suits weight loss. The process of weight loss goes well with the yoga techniques but it is very important to choose the right ways of losing weight. The bikram yoga and the astanga yoga are the two popular methods that suit the weight loss ambitions. More information about these postures are discussed below which can be implemented immediately to taste the results.

Yoga For Weight Loss - Anjaneyasana


Bikram Yoga

This is a preferred exercise by sports persons especially the athletes. Many celebrities too opt for this yoga method which drastically burns out calories in the body. One main thing that needs to be practiced is consistency. This yoga should be done for at least ten times for over a period of one month. The Bikram yoga is a combination of aerobic, cardio vascular and fat burning exercises. There will not be enough time gaps to practice this workout. It will take a while to acquaint with the speed of exercises. The key here is to increase the heart rate and burn more amount of fats with this yoga procedure. The comfort that one can feel in the minds while doing this exercise is remarkable. Stress levels can be eased off to a large extent by following this yoga procedure. Weight loss outcomes are sure to happen with the practice of bikram yoga and not only can you tone your mind well you will also increase your patience levels, composure and self control.

Literal Significance

The blood circulation is enhanced with the practice of bikram yoga. With efficient blood circulation, oxygen is supplied to all parts of the body and hence a tremendous improvement in terms of calorie exhaustion can be seen. Muscles will be lively and tender and hence suck more blood to grow. More the muscles grow; more is the exhaustion of the stored stray food molecules and lesser the risk of obesity disorders. Yoga practice does not involve sweating out like those high intensity exercise and can be enjoyed a lot.

Astanga Yoga

These yoga procedures are the ones which concentrate on breathing procedure along with a variety of body postures. Synchronization of breathing along with the body postures attribute to weight loss. The temperature levels of the body go up in doing these yoga exercises which induces profuse sweating. This detoxifies body to a high extent and gets rid of calories. Also, body metabolism shoots up with the practice of Astanga yoga which is the biggest need of the hour to lose weight. Health conditions can be vastly improved and mind can be pretty much improved on the control and tolerance levels.

Efficacy

The above mentioned yoga exercises are by far the best natural remedies that can bring about weight loss; though they work at a slower pace they very importantly come without any side effects. You got to spend more time in doing yoga as the results brought out are not at a fast pace. More than any reason, the best part of the yoga exercise is that it influences your mind in coordination with the body which no other exercise or diet habits can perform. Speaking about the time that needs to be spent, just five hours a week is enough. This is a reasonable amount of time that you can afford to spend for your body.

Yoga For Weight Loss


Important Tips

It is advised that yoga should not be practice by children below the age of twelve and the yoga postures should not be held for long durations. It is best to practice yoga for at least 30 to 40 minutes each day to harvest full benefits. Early morning is the best time for doing yoga Evening schedules can be also be planned occasionally. Doing yoga with empty stomach is necessary. Have solid foods four to five hours before you do the yoga exercises and take liquid foods one hour before practicing yoga and do not take anything for at least one hour before starting with the yoga postures. Practice area should be clean and should be devoid of disturbances. Airy places are preferred. It is a must to do yoga on a mat or a cloth and one should never do it on the bare flooring. Wearing under garments is a must. Vegetarian diet must be followed and try to avoid spicy foods.



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Yoga For Weight Loss

10 common Nutrition and Exercise Myths! 

10 Exercise Myths and Facts

10. Women will get bulky from lifting weights.

Women cannot get big and bulky for one very good reason... their bodies don't produce enough testosterone to build the large bulky muscles. Testosterone is a key ingredient to putting on muscle mass, and the only way women can get this type of big bulky look is by taking steroids and hormone injections. This is why you see bulky female body builders. I know from personal experience how hard it is to put on muscle, and that is lifting heavy, regularly, consuming lots of protein and calories and being committed! Your 2 sessions a week with weights won't get you big!

So don't be afraid to lift heavy weights if you're a woman. Lifting heavy will make a woman strong, not manly. It will give you shape, and you more defined.

9. Carbohydrates make you fat.

Rubbish. Excess calories make you fat. Gaining weight is basically consuming more calories than you are expending. This could be protein, fat, or carbohydrates. Carbs are needed as an energy supply, not just for your muscles, but your brain and bodily tissues.

The main problem lies in that we eat too many carbohydrates. Nowadays, most processed/packaged food is high in carbohydrates, and often high in sugar. Once your muscles and liver is full (the main storage area for carbs) there is no where else for them to go, so the excess will be broken down and stored as fat. Look to limit your carbohydrates on non-exercise days, to natural ones (fruit, vegetables, small portions of rice) and you and your body will benefit from them. Aim to consume more protein and good fats and you will be on the right track.

8. 2 sets of 15 is all you need for each exercise.

This often happens with a gym induction. You are put on all the gym machines, and are told to do 2 sets of 15, often with a weight you could perform 25 or more with. Yes, if you're new to resistance work, work around the 15 rep range, but ensure reps 14 and 15 are getting challenging. After around 4-6 weeks, look to increase the weight so that you are performing around the 12 rep range. Once you have completed about 8 weeks, look to change the whole workout and add new movements.

7. If I exercise, I will get where I want to be without changing my diet.

If you think this, you're heading down the wrong path! How would you expect to lose weight, put on muscle, get healthier if you're still eating the same rubbish that helped you gain the weight in the first place?! The idea of exercise and balanced nutrition, is to get you and your body healthier, leaner, and in better condition. What you put into your body will determine this.

Take this example - Look at builders and brick layers etc. Now, doing such a physical job day in, day out, all that lifting, they should have bodies of a greek Adonis? But what do they eat? Fry ups, pasties, crisps, all manufactured foods, and therefore they end up having a belly, high blood pressure, and probably a poor immune system. Let me make this clear, you will only get health and fitness results if you pay attention to your diet. I would go as far to say that weight loss, muscle gain etc is 80% nutrition and 20% exercise. Yep, now you see the need for quality food?

6. Machines are safer than free weights.

Again, gym inductions are often to blame. These machines are a waste of time. Firstly, they move in a specific range of motion, meaning you will work the same muscles in the same line every time. Secondly you are sitting down, so muscles from your core down are switched off. This not only means you are limiting your work capacity, but you are burning hardly any calories. Surely it is better to work for less time and be more productive?

Ask for dumbbell and free weight exercises, and you will soon be sculpting a good looking body!

5. Running, or cardio is the way to lose fat.

No. Cardio exercise should be just one part of your workout routine. When adding cardiovascular exercise, you should look to perform intervals, whereby you work at and easy pace for a period of time, then put up the resistance or speed, and work hard for a shorter period of time. You often will have two to three times more rest period than work. The idea of interval training is you can train for less time, but burn more calories, as it ramps up your metabolism, puts a greater workload on your body, and will get you 'fitter' quicker than steady state cardio.

Too many people stick to the cardio machines, spending hours during the week on them. Yes you will burn calories, but you'll also burn muscle because of the long, slow intensity. This in turn robs you of body shape, and will slow your metabolism. In the business this is known as "skinny fat" - you may be slim but you'll have a high body fat % as you have minimal muscle.

4. Targeting specific muscle groups is the best way to lift.

How many times have you heard "Today I'm doing arms" or "Monday is chest and back!"? How you plan a resistance training program depends on several factors, but the above is pretty much set out for bodybuilders and can workout for long periods (often through enhancements), have a long training background, and consume a good number of calories.

This kind of training is not functional. It will not help to give you a generally strong body that will help in everyday tasks. You will see guys at the gym who follow this type of programme, with hunched over shoulders where their chest muscles are over tight from too much bench pressing, and other such muscle imbalances, which in time, will give postural problems.

You should look to perform exercises which use multiple muscles and combine the 5 body movements - Walk or lunge, squat or bend, push, pull, rotate.

3. You need supplements to get in shape

Supplements should be used only for what they're name implies: to "supplement" an already nutritious diet. Pills, powders, potions, will not give the results often portrayed by magazines and adverts, it will just burn a whole in your pocket.

What supplements do I consider worth using? A good multi-vitamin and an omega-3 supplement is about it. A protein powder is about the only other if you are working out strenuously, to help build or maintain lean muscle.

Natural wholesome food is what your body is designed to consume, and that is what will give you the best results - guaranteed.

2. Cutting calories down will help me lose weight

When you dramatically reduce calories, your bodies metabolism slows down. This is the engine to your body. Also, if you go too long without consuming a decent amount of calories, your body will start to release fat storing hormones called Lipoprotein lipases. These will float around your blood system, and next time you eat, they will grab the nutrients and store them as fat - your bodies last possible source of energy, as it thinks you are in starvation.

Eat little and often, every 3 hours and you'll keep your metabolism high. If you are going to cut calories in an attempt to lose weight, start by just 300 calories a day, possibly moving to 500 if you see no results are a week.

1. Crunches will get rid of your belly fat


One of the most over rated exercises for sure! In a very broad sense, getting rid of fat is a simple factor of expending more calories that you take in.

And doing a crunch, which moves the body through a minuscule range of motion, is not going to expend many calories. Plus you're not going to see any benefit from them if you have a layer of fat over the top. Eat Clean, lift weights, perform intervals and you'll start to get where you want to be!



Mark Raynsford is a PT and Bootcamp coach in Surrey.
With articles in Men's Health and GQ magazine his views are taken seriously.
Article Source: http://EzineArticles.com/expert/Mark_Raynsford/1692

10 Exercise Myths and Facts

Much of the focus in the online fitness world is centered around men's fitness and women who workout just like men do. The exercises and even the results are often unappealing to the average girl just trying to stay fit and in shape.
Enter the "Girl Power" which is a fun, challenging, and effective 4 week program designed for the average to above average fit woman. The program features 3 workouts a week and is designed to build muscular strength and endurance while toning and tightening the body. This program will give you better shape and a better overall feeling about yourself after you complete each workout.

Girl Power Workout Program

The program is just 4 weeks long, and so is a great thing to start a month out from an important even such as a beach vacation or spring break. For all the guys reading this, I'm sure you've been wondering how to get that lady in your life to enjoy working out when you do, and this program is a great solution.
The 4 week Girl Power Program is below:
Week 1
Day 1 (Monday)
Cardio: You need to sweat during this... a decent amount
  1. 3 min warm-up on treadmill (walk or run)
  2. 10 min on treadmill
-target heart rate 120 bpm
-jog or walk at fast pace with an incline
3. 10 min bike (conventional or horizontal bike)
-target hear rate 110-140 bpm
Leg Day: Each pair is a superset, do the first then go immediately to the second, 1 min rest between sets
Superset 1:
Leg press machine - 4 sets x 12 reps
Wall sit for 30 seconds x 4 sets
Superset 2
Inner thigh machine abduction 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 3:
Inner thigh machine adduction 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 4:
Hamstring curl machine 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Core: Do each exercise in succession for 3 sets, 45 second rest between sets, this is supposed to be done fast with little break!!!
  1. 3 way plank (side, side, middle)- 30 seconds per side x 3 sets
  2. Russian twists with 10 lb weight- 20 per side x 3 sets
  3. 6 inches hold - hold for 45 seconds x 3 sets
  4. Front leaving rest- hold for 35 seconds x 3 sets
Stretch: This is your cool down, spend at least 5 minutes on it
-Focus: hamstrings, gluteus maximums (butt), core
Week 1
Day 2 (Wednesday)
Cardio: Focus on fat burn and a low heart rate
1. 20 minute walk on treadmill (large incline, quick pace)
-target heart rate is 90-110 bpm
Upper Body Workout: Each exercise is done for 4 sets, with 1-2 minutes rest between sets
Dumbbell Seated Shoulder Press - 4 Sets x 10 reps
Dumbbell Tricep Overhead Press- 4 Sets x 10 reps
Dumbbell Lateral Raise - 4 sets x 8 reps
Superset with Dumbbell Front Raise 4 sets x 8 reps
-use same weight for lateral and front raise
Lower Body Workout: All exercises will be done on the smith assisted barbell machine
Smith Machine Back Squat- 4 sets x 8 reps
Smith Machine Romanian Dead Lift- 4 sets x 8 reps
Smith Machine Standing Calf Extension- 4 sets x 15 reps
Core: Do this cycle once for your core and ab workout
30 2-Count Flutter Kicks
25 Crunches
60 Second 6 inches
20 Bicycle Crunches
30 2-Count Flutter Kicks
Week 1
Day 3: (Friday)
Cardio:
20 Minute Row
Lower Body Exercises: Each exercise is done for 4 sets with 1 minute rest between sets
Leg Extension Machine 4 sets x 12 reps
-adjust weight so you can perform all the reps
Leg Curl Machine 4 sets x 12 reps
-adjust weight so you can perform all the reps
Upper Body Exercises: Each exercise is 3 sets with 1 to 2 minute rest in between sets
Dumbbell Chest Press- 3 x 10 reps
Dumbbell Arm Curl- 3 x 10 reps
Lat Pulldown Machine- 3 x 10 reps
-use the medium width or close grip bar handle
Seated Row Machine- 3 x 10 reps
-use the close grip handle
Core: Do 2 cycles and hold each position for 45 seconds
Front Plank
Left Plank
Right Plank
6 Inches

The 4 week Girl Power Program

Week 2
Day 2: (Monday)
Warm-up
5 Minute Stretch: Focus- splits, shoulders, back, arms
Mat Workout This is a cycle workout, do each individual workout one after the other, no rest between workouts. What you need: Pair of dumbbells, 25 lb plate, and a mat.
Cycle 1 3 Rounds
15 pushups
10 Dumbbell bicep curls (seated)
10 Dumbbell shoulder press (seated)
30 seconds 25lb plate hold (arm at right angle)
10 overhead 25lb plate press
10 overhead 25lb plate triceps extension (two hands)
** Rest 1 min 30 seconds
Cycle 2 3 rounds, focus is upper abs, do it on a mat
25 crunches
40 penguins per side
25 feet in air toe touches
30 legs flat crunches
25 bicycles per side
** Rest 1 min 30 seconds
Machine Work: Do 3 upper body machines, 3 sets x 15 reps per machine
Examples: pull-ups machine, dips machine, bicep curl machine, chest press machine
Cardio: Finish strong!!
  1. Row machine 10 mins, moderate pace
  2. Treadmill intervals for 15 mins. Vary your speed every 1 minute 30 seconds: alternating between fast and medium fast pace
Week 2
Day 2: (Wednesday)
Cardio: You need to sweat during this... a decent amount
3 min warm-up on treadmill (walk or run)
10 min run on treadmill
-target heart rate 120 bpm
-jog or walk at fast pace with an incline
10 min bike (conventional or horizontal bike)
-target hear rate 110-140 bpm
Leg Day: Each pair is a superset, do the first then go immediately to the second, 1 min rest between sets
Superset 1:
Smith Machine Barbell Squat - 4 sets x 12 reps
Wall sit for 30 seconds x 4 sets
Superset 2:
Inner thigh machine extension 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 3:
Inner thigh machine contraction 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 4:
Hamstring curl machine 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Core: Do each exercise in succession for 3 sets, 45 second rest between sets, this is supposed to be done fast with little break!!!
3 way plank (side, side, middle)- 30 seconds per side x 3 sets
Russian twists with 10 lb weight- 20 per side x 3 sets
6 inches hold - hold for 45 seconds x 3 sets
Front leaning rest- hold for 35 seconds x 3 sets
Stretch: This is your cool down, spend at least 5 minutes on it
-Focus: hamstrings, gluteus maximums (butt), core
Week 2
Day 3: (Friday) Cardio and Ab day
Cardio: Cardio workout of your choice (can be done outside)
-must be at least 25 minutes long
-heart rate at 115 bpm or higher
Abs: Focus is lower abs (also can be done outside)
Cycle Do 2 cycles
45 Seconds 6 inches hold
40 reps of 2 count flutter kicks
25 reverse crunches
15 leg raises
25 leg split flutter kicks
Week 3
Day 1: (Monday) Get Big Day
Warm-up
Stretch on mat - focus: upper body, trunk and torso, hamstrings
Dumbbell Workouts - use comfortable dumbbell weights (10, 15, or 20 lbs), superset each set with 10 pushups. 45 second rest between set
Seated Shoulder Press - 3 sets x 12 reps
10 pushups after each set
Bicep Curls - 3 sets x 12 reps
10 pushups after each set
Dumbbell Flys - 3 sets x 10 reps
10 pushpus after each set
Dumbbell RDL - 3 sets x 10 reps
-use like 30 lb dumbbells for these
-30 second squat hold after each set
Dumbbell Pile Squat -3 sets x10 reps
-30 second front leaning rest after each set
Booty Work- Do these exercises on a mat
3 Way Butt: 3 cycles
15 fire hydrants (per leg)
12 donkey kicks (per leg)
10 donkey kicks to fire hydrant
Do a 45 second wall sit between cycles
Cardio: Goal heart rate at 130 bpm
20 mins on treadmill - alternate the incline every 2 minutes
Week 3
Day 2: (Wednesday) Fat Burn Day
Warmup Walk 5 mins on Treadmill
Fat Burn Workout
Row Machine - 15 minute
-Heart Rate Between 95-115 bpm
Stair Stepper - 10 mins
-Hear Rate Between 95-115 bpm
The Fat Burner: Do each exercise one after the other for 3 rounds, rest as necessary between rounds
3 Rounds:
10 burpees
20 Mountain Climbers
30 2 Count Flutter Kicks
40 Crunhes
Pick a Song Workout: For each exercise pick a song. You will rest during the chorus and do the exercise for every other part.
Front Plank Holds
Pushups (Can go from your knees if need to)
Sit-ups
Week 3
Day 3: (Friday) Sweat It Out Day
Warmup: Stationary Bike for 4 minutes
Leg Swings x5 per leg (lateral and forward)
Cardio:
Treadmill Interval Runs
-Run 60s as fast as you can on treadmill, then walk for 2 mins
-Do 6 intervals (total time 18 mins)
Leg Work
Cycle 1: 4 Rounds as fast as possible
20 Body Weight Squats
10 Forward Lunges per Leg
10 Alternate Side Lunges per Leg
Smith Machine Back Squat 4 sets x 15 reps
-low weight
Smith Machine Romanian Dead Lift 4 sets x 15 reps
-low weight
Core Workout:
Cycle 1: Core- 2 rounds, 2 minute rest in between
Front Plank Hold 30s
Right Side Plank Hold 30s
Left Side Plank Hold 30s
Front Learning Rest Hold 30s
Cycle 2: Abs- 2 rounds, 2 minutes rest in between
Russian Twists x 25 per side
Crunches x 25 reps
Legs Flat Crunches x 25 reps
Week 4
Day 1: (Monday) Muscle Tone Day
Warmup: Arm Circles x 5
Lower Body Stretch x 4 mins
Upper Body Strength: 1 min 30 second rest between set
Lat Pulldown 3 sets x 10 reps
-Use a close grip bar
Cable Row or Row Machine 3 sets x 10 reps
-Use a close grip bar
Dumbbell Bicep Curl 3 sets x 8 reps per arm
-Standing
Pushup Tree: 1 cycle up to 10 pushups
-Do 1 pushup, break, 2 pushups, break... all the way up to 10 pushups
Pushup Tree: 1 cycle down to 1 pushup
-Do 10 pushups, break, 9 pushups, break... all the way down to 1 pushup
Lower Body Strength 1 min 30 seconds rest between sets
Dumbbell Forward Lunges 3 sets x 12 reps per leg
Dumbbell Step Ups 3 sets x 10 reps per leg
Dumbbell Side Split Squat 3 sets x 12 reps per leg
Abdominal Work
In 5 Minutes Do: 100 crunches, 75 situps, 50 leg raises, 25 v-ups
-can rest any time you want to, just make sure you do it all in 5 minutes
Week 4
Day 2: (Wednesday) Hump Day
Warmup:
Lower Body Stretch for 5 mins
3 minutes on elliptical bike
Leg Strength: 2 minutes rest between sets
Barbell Back Squat 5 sets x 10 reps
-Increase weight on sets 2, 4, and 5
Dumbbell Romanian Deadlift 4 sets x 10 reps
Hip Abduction Machine 3 sets x 10 reps
Hip Adduction Machine 3 sets x 10 reps
Burnout Cardio
10 minutes on Stair-Stepper Machine
10 minute elliptical bike intervals -sprint 20 seconds, slow 40 seconds (do this 10 times)
Body Weight and Cooldown
20 Body Weight Air Squats
15 Glute Bridges
60 Second 6 Inches Hold
10 minute lower body stretch
Week 4
Day 3: (Friday) The Weekend Starter
Warmup
5 minute full body stretch
Cardio
Treadmill or Outdoors:
12 Minute Run (Medium Pace)
2 Minute Walk (Recovery)
6 Minute Run (Fastest Pace)
Row Machine
7 Minutes at Max Effort
1 minute cooldown
Upper Body 1 min 30 second rest between sets
Dumbbell Seated Overhead Shoulder Press 3 sets x 10 reps
Dumbbell Seated Bicep Curl 3 sets x 8 reps
Cable Tricep Rope Pulldown 4 setx x 8 reps
The 3 Week Diet System Special Discount

For more fitness articles and programs visit http://www.theexerciseguy.com
Article Source: http://EzineArticles.com/expert/Tom_Shade/2188889

Girl Power Workout Program