November 2016 - FITBODYUSA

    Social Items

When you are over 10 pounds over weight and eager to reduce body fat, it's hard to ignore all the siren calls from various fad diet marketers promising that if you'll just try Quickie Fast 2000 you're sure to lose 10 pounds or more overnight.

10 Ways to Get Skinny Fast Without Starving Yourself

Hot dang! You think that your problem of how to get skinny fast is now solved because a 30-day supply of Quickie Fast 2000 is going to melt those pounds away in no time. Quickie Fast has the power to do this because it contains a powerful appetite suppressant that will stop you from stuffing your face with food - both good and bad food.

Listen, starving yourself to lose weight isn't a good idea. But all those calories in food is what's making you fat, so you're tempted to try quick solutions like drastically reducing the amount of food you eat. I'm telling you, your body will rebel if you do this.

Anyway, the makers of Quickie Fast 2000 make you think that eating a lot less food means losing more weight. So, you decide to try their product and the first thing you notice is that these diet pills make you feel real jittery. Yeah, you drop a bunch of water weight, but you really feel like crap so you end up throwing away those miracle pills.

Okay, now what are your other options?

Unfortunately, some people resort to sticking their finger down their throat and making themselves throw their food up after eating. This kind of behavior leads to a serious eating disorder called bulimia. Once you go down this road, it's hard to get back to eating and enjoying food like a normal, healthy person. So, how to get skinny without starving or throwing up?

I want you to know right now that it IS possible for you to lose the weight you want and stay perfectly healthy. You don't need any tricks or gimmicks that could risk your safety and well being. Here are some great tips on how to get skinny at home or work while continuing to enjoy food:

1. Set a Goal for Yourself - Setting goals may not be your thing, but it will sure help you when it comes to losing weight. Get a 3x5 note card and write down how much weight you are going to lose and how much time it will take you to do that. Put this note card where you can read it often. Every time you look at that card, it will plant a seed of success in your mind. Example: I am going to lose 20 pounds in 90 days.

2. Eat a Bowl of Soup - There are several kinds of delicious soups you can eat every day for lunch or dinner. Vegetable, tomato, chicken noodle, lentil, black bean, turkey and rice, fish and many more. For lunch you can have soup and a side salad. Or at dinner time, start with a hot bowl of soup. Soup is low in calories and good for you.

3. Substitute Fruits for Sweets - Instead of munching on cookies and candy between meals, munch on apples, oranges, tangerines, grapes, cherries, pears, peaches, plums, mangoes or pineapple. These fruits contain sugar and will give you that sugar boost you enjoy.

Substitute Fruits for Sweets

4. Eat Breakfast - If you are a chronic breakfast skipper - cut it out! I know you think you're cutting down on calories by easily skipping this meal, but you're mistaken if you think this is helping you to lose weight. What you are really doing is slowing down your energy level and metabolism for the day. Plus, you're more likely to eat junk food before lunch because you're so hungry.

Eat a bowl of oatmeal, a breakfast bar, a bowl of fresh fruit or cereal in the morning. Your body will thank you for this by giving you more energy and boosting your body's ability to burn fat.

RELATED: How To Fuel Up Your Body With A Good Breakfast

5. Drink More Water - Maybe you've heard this before, but it's worth repeating: drink several glasses of water a day. Water helps to flush your body of toxins and also fills you up so you eat less calories.

6. Eat a Pint of Ice Cream - What's this doing on the list? It's here because I don't believe in extreme food depravity while on a diet. If you love ice cream (like a lot of people do) then keep eating ice cream. The only thing is - you have to put limits on your indulgence. Instead of a gallon or half gallon, limit yourself to one pint of your favorite ice cream per month. If you run out before the month is over - too bad!

Ration this sweet treat like you're on a deserted island and you have no choice but to make it last longer. Soon you'll realize you don't even desire to eat more than this small amount.

7. Use Smaller Plates and Glasses - Get a set of small plates and glasses to eat meals from. Smaller servings means you'll automatically eat less, since we all tend to eat everything on our plates. When using this method, resist the urge to have seconds. That would defeat the purpose of smaller serving sizes.

8. Cut Down on Soda - Soda is filled with empty calories and sugar. There is also no nutritional value in drinking soda. If you must have fizz, then drink seltzer water. Other good soda substitutes are: tea, water and smoothies.

Seltzer Water

9. Eliminate One Fatty Food Each Week - Fatty foods can be highly addictive just like any drug. Trying to stop eating all of them cold turkey is why many people fail on their quest to lose weight. They crave their favorite fatty foods too much. Instead of the cold turkey method, eliminate one fatty food item from your diet each week. This means it should not be anywhere in your home. Example: week one you stop eating potato chips, week two you stop eating fried chicken, week three it's donuts, and so on . . .

10. Make a Date with Yourself to Exercise - You've got to exercise in order to lose weight. This is a fact and there's no getting around it. Does that mean that exercising has to be unpleasant? No.

Walking is the best low-impact exercise you can do. You walk all the time to get from the couch to the kitchen so you can add a little more walking into your routine and walk for your health.

Like to dance? Great. Put on your favorite music and dance around the living room for 30 minutes. Lots of fun and you burn calories too.

Biking Girl

Some other mild activities are: biking, swimming, playing ball outside, jumping jacks, jumping on a trampoline and walking up and down stairs. Schedule a time to do your exercise activities three times a week - keep the appointment.

Take some action on these tips and start getting skinny today!

Article Source:

10 Ways to Get Skinny Fast Without Starving Yourself

Whether you're doing Pilates to get toned and lean, increase flexibility or lose weight, there are a few things to keep in mind and add to your regimen to help you get the best results. In the case of weight loss it is important to be sure you're watching your caloric intake. While any form of exercise burns calories, they don't all burn the same amount. For example 30 minutes of Pilates can burn just over 200 calories, while 30 minutes on a spin bike will burn closer to 300.

How to Get the Best Results From a Pilates Program

For weight loss, you will also get the best results from Pilates if you incorporate it with another fitness regimen that focuses on cardio. Go for a jog a couple of nights a week or do an aerobics class. Even 30 minutes on an elliptical or treadmill a couple of days a week will greatly increase your weight loss. At the same time the Pilates work will help increase your stamina when doing the cardio activities.

With diet in mind, there are also certain foods you can eat to help ensure you get the flat belly you've been working for and help keep it that way once you start your Pilates regimen. These foods include almonds, various berries, yogurt and fish that are high in Omega 3 fatty acids are all great for reducing belly bloat and belly fat accumulation. Many health experts believe the best way to eat in order to lose weight and maintain energy throughout the day is by eating six small meals throughout the day rather than three big meals. This is especially beneficial for Pilates work because you never have to wait long after eating to do your workout and it improves regularity in digestion which helps keep the tummy lean and ready for ab workouts.

Keep proper posture even when you're not engaging in your Pilates exercises. You can do this while driving, sitting in your office, going for a walk or even sitting on the couch watching TV. Practice your Pilates breathing and keep your belly button pulled up and in. You will be surprised how easy it is to do and hold by just concentrating a little. Soon it will seem like it doesn't take much concentration at all. You will also find that this helps your posture improve, which can lessen back pain.

Stay relaxed and embrace the proper Pilates breathing methods. The exercises in Pilates are designed to compliment your breaths. This means that if you focus on your breathing as you do the exercises the breaths will help make the exercises easier on you. Proper breathing during Pilates also ensures the oxygen is flowing to all of your muscles and penetrating the tissues as they work. This helps result in less chance of injury and helps the muscle become stronger and longer faster.

While many people see results after just 10 sessions of Pilates, you will probably start to feel better after the first few. People who tend to see results within the first 10 sessions generally do a 30 to 40 minute Pilates exercise session two times a week. This means that if you work hard and do 4 or 5 of these sessions each week, your chances of seeing and feeling results will more than likely increase. You may start to see significant changes after your first two weeks of Pilates practice.
Keep building up your routine. Often people continue to stay at the introductory or intermediate level in their Pilates work. As you continue to do Pilates you will notice the exercises getting easier or just staying at the same effort level. In order to get the most out of your Pilates work outs you will need to incorporate more advanced movements and maybe even visit a Pilates studio where you can do work on the machines or other apparatus under the instruction of a certified Pilates instructor.

RELATED: 10 Effective Ways to Workout Without Weights

Article Source:

How to Get the Best Results From a Pilates Program

Exercise balls have become more popular among the general exercising public over the past 5-10 years. They can now be found at most gyms, and their relative low cost means that they are available to the home user, as well. Working out with an exercise ball is a lot of fun. They are easy to carry, easy to learn how to us, and they are great for doing exercises as a group.

Popular Exercise Ball Ab Workouts

Exercise balls are made out of elastic, soft PVC with a diameter ranging from 15-35 inches. They are mainly used for physical therapy, athletic training and physical exercise. The exercise ball is also known as the Swiss ball, balance ball, birth ball, body ball, or fitness ball.

Exercise balls help improve the efficiency of your workouts because they force your body to use micro-muscle movements to stabilize itself during exercise. The result is that you burn more calories and get stronger muscles than if you were to just sit on the floor or on a bench.

If you are interested in getting stronger ab muscles and have (or can get) access to an exercise ball, you are in luck. The exercise ball is great for building stronger stomach muscles and helping you get that washboard look. Here are three exercise ball ab workouts you can try at home or at the gym:

Face-Up Position

This one provides you with a great ab workout. Here's how:

1. Lie with your lower back on resting on the ball, face-up.
2. Put your arms across your chest or behind your head.
3. Use your abs to lift your body (torso) off the ball, swaying slightly so that your torso moves in the direction of your hips. Make sure to keep the ball stable: you should not roll the ball.
4. Lower back down while stretching your abs, then repeat for 15 reps.

Abdominal Tuck

1. Get into a push-up position, placing the ball under your knees. Your hands should be flat on the floor.
2. Bring your knees toward your chest as the ball rolls toward your ankles.
3. Return to the starting position. Be sure to stay balanced on your ball.
4. Do this for about 10 reps.

Balance Exercise

This one works your stomach muscles less directly than do the other two. However, the act of forcing your body to remain balanced on the ball will give your stomach a good workout.

1. Sit on the ball while placing your hands on your hips.
2. Stretch out your spine. Trick: imagine a string pulling your head upward.
3. Keep your feet together on the ground, just in front of the ball.
4. Lift one foot off the floor and hold this position for 3 to 5 seconds.
5. Now switch legs and repeat 8 times with each leg.
Exercise balls not only provide you with a great workout - they are also a lot of fun to use. Get yourself an exercise ball or try one at the gym next time you are there. Your abs - and your entire body - will thank you.

Article Source:

Popular Exercise Ball Ab Workouts

Combining exercises allows you to get a lot of work done in a short period of time. It's actually my favorite type of kettlebell workouts. Kettlebell exercises, in general, work many muscles all at the same time. When you combine two exercises using kettlebells, it makes it even more intense.

Lunge Squat Combo

This is a combination exercise that my clients have a love/hate relationship with, lunge squat, lunge squat. I tried to come up with some cool name for this combo but I couldn't think of anything "clean". I've been called some really bad names from the ladies in my kettlebell class for this one. Now that I think about it, it's not just the combination exercise with which they have a love/hate relationship. It's also me and the kettlebells. They hate that I push them so hard with the combination exercises, and that the kettlebells work them more intensely. But they absolutely love the incredible results they get from both, especially this combo exercise. They are seeing long, lean muscle tone in their legs, their hips are sliming down and their glutes are getting hard. They love it.

If you couldn't tell from the title, the exercise goes like this. Start with a shoulder width stance and lunge forward with your right foot. Then return the right foot back to the shoulder width stance where you started. After the lunge, do a front squat. Then do another forward lunge this time with the left foot, and then squat again. That is one rep. You can blast your lower body in a hurry with this exercise. Hold the kettlebell by the horns or in the racked position. Your quads, hamstrings, hips, glutes and even your abs get worked.

To make it even better (that's a relative term) here are two variations:

RELATED: Kettlebell Swings for Fat Loss - More Than One Way to Use Kettlebell Swings

Variation 1:

Instead of a static lunge (returning your forward foot back to the original position), you can do a walking lunge, with a squat in between each step. So, you lunge forward with the right foot and then take the left foot up to meet the right foot, and do a front squat. Repeat the sequence on the left side lunging with the left foot forward, etc. Just think of it as a walking lunge exercise with a squat between each step.

Making this a walking exercise really kicks up the cardio a notch. Like it needed that, right?

Variation 2:

Add a BOSU ball to the mix. Performing squats on a BOSU will really wake your central nervous system up. It also works your core and stabilizer muscles a little harder. Stand with a BOSU in front of you and lunge with your right foot on top of the BOSU. Get ready because it is a very unstable surface and you will need to really keep your abs tight, so you don't lose your balance and fall over. After the lunge, with your right foot still on top of the BOSU, take your left foot up and stand with both feet on top of the BOSU. Now do a squat. Step off of the BOSU and do the same thing on the left side. If you aren't comfortable squatting on the BOSU, then you can just do the lunges on the BOSU and perform the front squats on the ground.

One last tip, don't rush through this combo exercise. These are not ballistic exercises, so take your time and concentrate on proper form for each and every rep. Make sure you keep your knees over your toes on both the squat and the lunge, and lock your hips out at the end of the squat before you start the lunge. If you don't complete the squat with your hips locking out before you lunge, you will get a scooping motion that could injure your back.

Since you are combining the lunge with the squat, you are getting in twice the work with each rep, so start slowly. Do 2-3 sets of 5 reps on each side and work your way up from there. Have fun!

RELATED: Legs Workout Routine - Build Tree Trunk Thighs With This Killer Routine

Article Source:

Lunge Squat Combo

The Kettlebell Swing is the most simplest of Kettlebell exercises. But don't let its simplicity fool you. The swing has the capability of making even the most elite athletes beg for mercy.

Kettlebell Swings for Fat Loss - More Than One Way to Use Kettlebell Swings


There is no such thing as the "perfect" workout. I recommend performing high-rep swings very often. However, this is not the only way to train the swing. You can also grab a heavy Kettlebell and perform lower repetitions.

This form of training will have it's own benefits. I believe that you should modify your training approach based on your goal. For example:

Kettlebell Swings for Cardio

If you plan to use Swings to replace your boring cardio, then I recommend doing intervals. Grab a Kettlebell and perform swings non-stop for 15 seconds. Rest for 15 seconds, then repeat 7 more times for a total of a 4-minute workout.

You can also combine Kettlebells with another cardio movement. One example is to go to the track, do 10-20 Kettlebell swings, then run one lap. Rest for 30-60 seconds, then repeat. Start off with 3 rounds, and built yourself up to performing more rounds and more repetitions of Swings.

Kettlebell Swings for Fat Loss

Kettlebell Swings for Muscle

Swings are also a great muscle builder, especially if you pair them with a squat variation. One of my toughest legs workouts went as follows: Perform 15 swings, then 15 goblet squats, followed by 15 swings. Rest 1 minute, then repeat 3 more times.

Another lower body workout that can also be used as a great cardio workout is to perform a circuit of the following 4 movements: burpees, goblet squats, split shuffles, and swings. Perform 30 seconds of each movement followed by 1-2 minutes of rest. Perform 3 rounds.

Kettlebell Swings for General Fitness

You can also incorporate them into full-body circuits for general fitness. One simple workout is to perform each of the following movements for 30 seconds: Bodyweight Squats, Pushups, Pullups, and Swings. Perform 5 rounds for a quick, 10 minute workout.

Another great way to use swings is to perform them before and after your workout. For example, start off with performing 30 swings. Rest 30 seconds, and repeat 2 more times. Go through your regular weight training workout. At the end of the workout, Do another 3 rounds of 30 swings with 30 seconds break in between.

As you can see, there is more than one way to use Kettlebell Swings. However, despite the training method you use, you'll still be burning tons of calories and in the process burn fat. Swings trully are the ultimate fat burner!

Article Source:

Kettlebell Swings for Fat Loss - More Than One Way to Use Kettlebell Swings

There are two ways to excel with bodyweight training: exercises and training techniques. You can find exercises all over the internet. Go to YouTube, and you'll find tons and tons of exercise videos. Search for pushup, pullup, and bodyweight squat variations, specifically.

10 Effective Ways to Workout Without Weights

What you need to know is high intensity training methods. And that's what you'll get with this post:

Method 1: Circuit Training

Circuit training is where you choose four or more exercises and perform them back to back with little no rest in between sets. Try to choose one pushup variation, one pullup variation, one bodyweight squat variation, and one abdominal exercise.

Workout Without Weights - Circuit Training

Method 2: Interval Training

Interval Training is where you choose a short time frame, anywhere from 20 to 60 seconds, and perform an exercise at a high intensity level. Alternate these short sessions with periods of low intensity. So for example if you chose a 30 second work interval, you would choose a 10-20 second rest interval.

Interval Training

Method 3: Trisets

Trisets are where you choose three exercises and perform them back to back with little to no rest in between sets. You can perform three different exercises targeting different muscle groups, or choose three exercises targeting the same muscle group.

Method 4: Ascending Repetitions

After each round or set of an exercise, the repetitions go up. For example, if you were doing a pushup workout, the rep scheme may be something like 10-20-30 repetitions. With this training method, you want to start off with a number that you can perform easily.

Method 5: Super Sets

Supersets are where you choose two exercises and perform them back to back with little or no rest in between sets. You can choose two separate exercises targeting different muscle groups, or choose two exercises targeting the same muscle group.

Method 6: Descending Repetitions

This is the opposite of ascending repetitions. Gradually lower the amount of repetitions performed after each set. For this technique to work, the first set has to have repetitions that are much higher than what you are used to. As the workout progresses, you will still be tired on the last set, since your body will still be trying to recover from that first brutal set.

Method 7: Ladder Training

With ladder training, you start off with a low repetition for one exercise, then gradually add repetitions until you are unable to perform any more repetitions. Then you either start back from the bottom, or call it a day. An example workout would be starting off with 10 pushups, and adding 2 repetitions each time until you reach failure.

Method 8: PHA

Peripheral Heart Action, or PHA is a technique where you choose one upper body exercise and one lower body exercise and perform them back to back with little to no exercise between each set. This is very similar to supersets, but it is called PHA only if you perform one upper body and one lower body exercise back to back.

Method 9: Inverse Pyramid

With Inverse Pyramids, you combine Ascending and Descending Pyramid schemes. Choose two exercises, and follow an Ascending scheme with the first exercise and a descending scheme with the second exercise. This creates a complete randomized workout and shocks your body into maximum intensity.

Method 10: Up and Down Pyramids

Start off with a low repetition of an exercise, and add repetitions after each round for a set number of rounds. Once you hit the top repetitions, go back down the pyramid back to the repetition level you started from. For example, a pushup workout make look like this: 10-15-20-25-30-25-20-15-10 repetitions.

Article Source:

10 Effective Ways to Workout Without Weights

Resistance bands are one of the most sorts after pieces of exercise equipment these days as it is easily portable from place to place. The resistance bands are also called stretch bands. These bands are very convenient because they can be folded and carried around unlike their heavy counterparts- the free weights. These come very handy to women and individuals whose work involves a lot of travelling. Now you do not have to stop working out when you are on the go. Thanks to the clever resistance bands. In addition to being highly portable they are comparatively less expensive. The degree of resistance provided is signified by the color codes. In general a band with the least resistance is colored yellow. The next levels are signified by the colors red, green, blue, black and the heaviest being silver.

All You Need To Know About Resistance Band Workouts

The flexibility of the band makes it highly versatile and therefore can be used to train different parts of the body. If you intend working out the back you would have to put the band around the back because only then you can hold the ends of the band firmly. Once the band is secure you would have to pull your hands in front of the shoulder and then take it back to the original position.

Resistance bands can be used to do biceps exercises like biceps curls. This involves standing on the band and holding the ends of the band. Once in this position you would have to bring your hands towards the shoulder just like you do with free weights for a bicep curl. The tension can be increased by spreading the feet wider. Performing triceps extension is by placing the band in one hand which is behind the back then using the other hand hold onto the other end of the band and try pulling it above the head. The motion stops when your hand is fully extended after which you can bring it to the original position.

Leg exercises are performed in the seated position usually. You can tie the ends of the band and slip over the ankles. You would then have to pull one leg up with the other held firmly on the ground. Squats can be performed using these resistance bands. Keeping your feet shoulder width apart you need to be standing on the band after which you pull the band above your head. Once the band is secure and tight you squat. It is vital that you keep the upper body still while performing the exercise.

Article Source:

All You Need To Know About Resistance Band Workouts

Have you achieved some decent upper body development? Do you have a big chest, thick arms, maybe even a broad back? What about your legs? Most lifters wuss out and neglect leg training. Whether or not you're one of those guys, now is the time to step up and take your lower body training to the next level. Here is a killer legs workout that will make tree trunks out of your thighs. All you've got to do is put in the hard work. Check out this killer legs workout routine...

Legs Workout Routine - Build Tree Trunk Thighs With This Killer Routine

1. Squats

That's right, squats! What other movement would you put at the beginning of your legs workout routine? If you've been making the leg press the mainstay of your lower body training, it's now time for the change that will take your whole physique to another level. The squat is called the king of all exercises for a reason - it's the best mass builder there is.

First of all, concentrate on perfect form. Take a medium-width stance that feels strong. There's really no point in brining your feet in close together just to involve more quads. You'll get plenty of quad development if you're squatting heavy weights! Place the bar lower on your rear delts if you can, and higher up on your traps if you can't do that.

Once you're in the standing position with the bar on your back, fill your belly with air and push your butt to the rear. The sitting back motion at the beginning will help you recruit your hamstrings and glutes and move more weight. Squat back and down until your thighs are parallel to the ground, and stand back up. Repeat until the set is over.

Legs Workout Routine - Squats

For this first movement, warm up and add weight gradually until you get to your heaviest set of five reps. Slightly more or fewer is okay, but aim for a weight that allows you to get five reps with no possibility of a sixth! After a few minutes' rest, drop the weight and do another set of 8-12 reps. If you've given your all, that's all the squatting you need for the day.

2. Leg Curls

Most lifters would head to the leg press next, but you're not most lifters, are you? Developing big, strong hamstrings is hard, and you need to prioritize it every legs workout if you want it to happen. Start by warming up with a few easy sets of 10-12 reps. Then, pick a weight that allows you to just barely eek out 15 reps. That last one should be a do-or-die effort. Rest 30 seconds, and do a few more. Rest 30 seconds again, and do just a few more again. Your hamstrings will be absolutely toast if you give each of these three "mini-sets" your full effort.

3. Walking Lunges

Nope, we're not going to the leg press yet! Lunges are a hard, free weight movement that you can't do properly if your legs are totally fatigued. Take a minute to recover from the leg curls, then put a bar on your back and start lunging up and down a clear space in the gym. Add just enough weight to the bar so that 3 trips of about 20 steps per leg is difficult. You don't need to kill yourself on these to get the full benefit, nor should you. Don't go to failure and make some poor employee mop you up off the floor because you killed yourself in this legs workout routine!

4. Leg Press

Finally, we get to the machine that most lifters unfortunately call home on legs workout routine day. You already squatted hard, though, so you've earned the right to blast away on an easier movement. Don't think it's going to be easy, though!

Use a foot placement that feels the strongest. For most people, this is relatively high and wide on the platform. No, it doesn't matter that your feet aren't low and close together - your quads will still gets LOTS of work. Moving lots of weight and involving your quads AND hamstrings is more important for overall leg development than feeling the burn in your quads, anyway.

You're already pretty warmed up, so quickly work up to a weight that challenges you for 10-12 reps. Make sure to use a FULL range of motion, going as absolutely low as the machine will allow. Most guys do a kind of half knee-bend with way too much weight just so they can load up tons of plates. Their legs still don't have much to show for it.

After that initial set, catch your breath, wait a few minutes, then lower the weight just a little bit and bust out a set of 20. I don't care if it takes five minutes and you have to take 10 breaths between every rep, you are GOING to get all 20 reps. This is the kind of hard training that will truly set you apart from the pack and give you tree trunks for legs.

5. Leg Extensions and Leg Curls

You're pretty much done at this point. You've stimulated your legs as much as is necessary with the first four exercises, and you are in store for some serious growth as long as you eat enough. To finish with a good pump, head on over to the machine area and do a few supersets of leg extensions and leg curls for 2-3 sets of 15-20 reps. These should not be too hard, but they should burn. After each round, stretch your quads and hamstrings. Hobble out of the gym and prepare to do it all over again in a week!

What About Calves

Whether they put them in their legs workout or do them on a different training day, most lifters do not give a good effort to their calf training. There's no way you're going to be able to train your calves proper about this grueling legs workout routine, so head on home and train your calves another day.

Article Source:

Legs Workout Routine - Build Tree Trunk Thighs With This Killer Routine

For decades, the mantra for healthy eating has been "eat a low-fat, low-cholesterol diet." Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has nether helped us control our weight nor become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes.
Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2).

Do You Know the Type of Fat In Your Diet

Research has shown that the total amount of fat in your diet isn't linked with weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, "what about cholesterol in food?" The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That's a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

Your body packages fat and cholesterol into tiny protein-covered particles called lipoproteins in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol from your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arteries and other arteries throughout your body. These deposits, called plaque can cause your arteries to narrow and limit blood flow, resulting in a heart attack or stroke. Thus, LDL cholesterol is called your bad cholesterol.

High-density lipoproteins (HDL) scavenge cholesterol from your bloodstream, your LDL, and your artery walls and ferry it back to your liver for disposal. Thus, HDL cholesterol is referred to as your good cholesterol.

Triglycerides comprise most of the fat that you eat and that travels through your bloodstream. Because triglycerides are your body's main vehicle for transporting fats to your cells, they are essential for good health. However, an excess of triglycerides can be unhealthy.

The type of fat in your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Do You Know the Type of Fat In Your Diet - Good Fats

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.

Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat - predominantly monounsaturated fats - lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

RELATED: 4 Ways To Add Protein To Your Morning Oatmeal Bowl

Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don't have to get any from your diet. In the US and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

Do You Know the Type of Fat In Your Diet - Saturated fats

As general rule it's good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils that are mainly unsaturated fats, so you can't completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, - a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Do You Know the Type of Fat In Your Diet - Trans Fats

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.

I'm Darvis Simms, an ACE certified personal trainer with over 20 years of experience in the health and fitness industry. You can find my publications at

Article Source:

Do You Know the Type of Fat In Your Diet

Studies show that people who eat a good quality breakfast tend to be better at losing weight than people who don't. Why? Because eating a big breakfast means you'll have energy throughout the day and this helps to stabilize your hormone production while at the same time preventing snacking behavior.

How To Fuel Up Your Body With A Good Breakfast

If you want to have more luck on your next diet, one thing you can do to easily accomplish this is to eat a bigger and more satisfying breakfast. But what if you don't like breakfast?

Getting Into Your Rhythms

Some people find that when they wake up in the morning, they don't really feel ready to eat. Often people feel too sick in the mornings to digest food and this leads to them skipping breakfast entirely.

Why is this happening? Well for starters, when you've been sleeping you will have an empty stomach and very low blood sugar.

In essence, you have been fasting through the night - and this is actually where the name break-fast comes from. For many people, eating early in the morning thus is a bit of a shock to the system and can make them quite ill.

One solution then is to avoid having such low blood sugar in the morning.

How do you do this? Simply by consuming a teaspoon of honey before bed. Honey is good for you for lots of reasons but in this case the combination of sucrose and fructose means you get a slow energy release during the night.

You may find that you wake up feeling a little less shaky and starved and that this in turn lends itself better to you eating a good, full breakfast.

Waking up a little earlier and giving yourself a little while before you eat can also help. Either way, once you get into the rhythm, your biological clock will change and you should find you naturally feel hungrier at the right times.

Fuel Up Your Body With A Good Breakfast

Eating the Right Thing

Another tip is to make sure you eat the right things for breakfast. Specifically, eating something like oats will give you complex sugars that gradually release throughout the day and that in turn will sustain you for a long time.

On the other hand, if you eat pancakes then you'll have a sugar high followed by a crash and that's what can lead to unhealthy habits like snacking. So make sure you eat the right nutritious food as the first meal of the day!

By the way, Keye Wu is on a mission to transform 1 million guys into the most productive, masculine and purposeful men. If you REALLY do not know the 5 Little Known Ways To Double Your Productivity For Men yet, we need to fix that. Join hundreds of other men already using it right now FREE in my value-packed productivity blog here. Alternatively, check out one of my most popular flowstate video here.

Article Source:

How To Fuel Up Your Body With A Good Breakfast

Are you tired of trying different weight loss methods without any substantial or long-term success?

Are you looking to begin the process of building a happier, healthier lifestyle for yourself that you can be proud of?

Drop 10 Pounds Without Eating Less Or Working Out

Or, maybe you just want to be able to be able to feel great about yourself when you're around others. If it's one thing that matters the most in life, it's being able to enjoy quality moments with the people that matter most.

If these things sound like something you're interested in, then get ready to explore one of the most proven, trusted, and reliable methods of losing weight, and feeling great.

The low carb diet has been heavily endorsed as being one of the most effective solutions for improved health and weight loss for decades. Over the years, many diet fads have come and gone, yet the low carb diet remains a top option for many.

As the name suggests, the low carb diet is simply an alternative method of eating that requires you to cut back on consuming refined sugars and carbs. There are several different variations of the standard low carb diet, however the most common and effective among them is a low carb, high-fat diet (good fats of course!).

Lose Weight and Keep It Off

By cutting back on refined sugars and carbohydrates, you will also be cutting back on processed foods and junk food. You will be basing your meals around healthy, whole ingredients. This alone will help you lose weight, but when combined with the other benefits already discussed, you will likely have no problem reaching your ideal weight.

For decades, people have used low carb dieting to promote weight loss and increase their metabolism. This is a sustainable diet that you can continue to follow for the rest of your life! You can enjoy a healthy life simply by changing the way that you eat.

RELATED: How I Lost Weight and Managed to Keep It Off

You Do Not Need to Starve Yourself

A great reason to consider following the low carb diet is that you do not need to starve yourself. Many people are surprised by the amount of food that they get to eat on a low carb diet. On this diet, you will be eating a lot of protein, which is very filling and satisfying.

This will include three meals per day, along with one or two small snacks in-between. Regardless of your previous eating habits, it is highly unlikely that you will ever feel hungry or unsatisfied while on this diet since you aren't eating less.

Basing Your Meals Around Protein

There is a lot more to the low carb diet than simply cutting back on your intake of carbohydrates. You also need to ensure that you are receiving enough protein to compensate for the loss of energy from carbs. Otherwise, you will be depriving yourself of nutrition, which is not a sustainable method of achieving weight loss.

The majority of your meals will be based around protein. This includes lean meats, eggs, some dairy products, and any other food that are low in carbs and high in protein or fiber. You will work with a base nutritional recommendation for your daily intake of protein and carbs.

Broccoli and Cheese Mini Omelet Low Carb Recipe

Here is a simple, fast, and easy low carb recipe you can make today for breakfast to get started. These mini omelets provide 18 grams of protein and 5 grams of carbs per serving of two omelets. You can prepare these in the evening and then have them for breakfast for the next several days as leftovers if you would like.


  • 4 large eggs
  • 1 cup egg whites
  • 4 cups of broccoli florets
  • ¼ cup shredded cheddar cheese
  • ¼ cup grated cheese of your choice
  • 1 teaspoon of olive oil
  • A dash of salt and pepper
  • Cooking spray or a small amount of butter


Start by preheating your oven to 350 degrees Fahrenheit. While the oven is preheating, steam the broccoli florets in a small amount of water for about 6 to 7 minutes. Once removed and strained, they should crumble into smaller pieces. Add them along with the olive oil, salt, and pepper into a mixing bowl. Mix thoroughly.

Spray a cupcake or muffin tin with cooking spray or line with butter. Spread the broccoli mixture along the bottoms of the muffin cups. In a medium bowl, beat the egg whites and eggs together. Add the grated cheese of your choice. Pour this over the broccoli mixture, until the cup is about ¾ full.

Top the mini omelets with cheddar cheese and bake for about 20 minutes. The edges should be brown and the tops fluffy. You can serve immediately or store them for future meals.

RELATED: 5 Quick Tips to Lose Weight Fast Naturally in 10 Days

Broccoli and Cheese Mini Omelet Low Carb Recipe

Want to learn MORE about how you can begin to lose weight fast and easy?

Check out my latest book: 'Low Carb Diet For Beginners' available exclusively on Amazon!

In this book, I dive a lot deeper into the real mechanics of how this diet works, and how you can begin to understand why you currently aren't getting the results that you truly want.

You'll also receive multiple recipes, and an action plan that you can use everyday to propel yourself towards your weight loss goals.

Article Source:

Drop 10 Pounds Without Eating Less Or Working Out

I recently read a very good post on the professional social network, LinkedIn, by Mareo McCracken, This is Why You Are Sabotaging Relationships (+ 8 Actionable Ideas to Build Incredible Ones*). It was on the subject of sabotaging relationships when it comes to success (or failure) in business. It stood out for me because of two words: SABOTAGING and RELATIONSHIPS.

Are You In An Unhealthy Relationship With Yourself?

I talk to clients daily about sabotage and their relationships... because those are two components of why people gain weight, why they chose not to do anything about it and/or how they battle with it. I talk to them about the need to recognize those in their lives (so-called friends, spouses, co-workers, etc.) who intentionally try to sabotage their (and sometimes medically necessary) weight loss efforts at every turn. I also talk to them about the need to own up to their own habits of self-sabotage which prevent them from achieving the very thing they want most: to lose weight and be healthy.

When it comes to the relationships part of our discussions, I focus on the most important relationship of all: the one they have with themselves! Those trying to overcome/conquer an addiction or break a bad habit or just get out of a bad, unhealthy situation (i.e., a human relationship, an unsatisfying job), have an angel on one shoulder and a devil on the other. I talk to my clients about the need to understand that the relationship with themselves takes precedence over all else: Until they realize they ARE worthy of being happy; deserving of being slim and healthy; until they stop accepting the bad, negative self-talk ("I'm fat", "I'm so overweight I'm ugly", "I'll never be in a good relationship because I'm obese" and the list goes on)--which, by the way, they would NEVER accept hearing from anyone else--they'll never be strong enough to slay the devil and then only have the sweet, positive whisperings of the angel to listen to!

In Mr. McCracken's blog, he offers 6 reasons why a business person will have problems with a client or prospect relationship, and I am going to use those same 6 points as they apply to weight loss. He wrote, "When you have problems in a relationship it is probably because you... "

Talked too much.

Do you constantly talk to yourself and others about how badly you feel being overweight, but do nothing about it? How can you have a good, healthy relationship with yourself if you only talk or hope or tell yourself you want to achieve something, but never do anything about it.
Didn't listen (because you were talking, or wanting to talk).

I encounter this all the time: clients who hear me, but never truly listen. As I am talking to them, I can see they are thinking about what they are going to say next. They have all the answers. They know it all. How can you have a healthy relationship with yourself if you never listen to what others (your physician, those around you who love you) are saying and take what they are saying seriously? How can you have good, meaningful, trustworthy relationships with anyone if you only hear them and 'yes' them at every turn, but don't act on any of the advice and counsel they give you... especially when it comes to your health? Aren't you conveying to them that their concern for you is irrelevant? When those who love you, and who are genuinely scared because they see how your weight is affects you physically and emotionally, see that you take no actions to lose weight and improve your health despite their sincerity in telling you how they feel, eventually they stop conveying their feelings and pull away... and relationships change.

Thought your needs were more important than the other person's needs.

Is your emotional need to be overweight or obese more important than the way your spouse or partner feels about it, especially if you are not the same person physically as when you met? What about their needs, and not just when it comes to intimacy, but to their desire to live a long, active life... with you? And, if, because of your weight, you deliberately push intimacy away, or your spouse or partner shows less interest in that regard, how is it possible to feel good about yourself? Is that healthy? Or what about the needs of your children? Do their concerns for your obesity and fear for your health matter to you? If not, is that healthy? Would you rather have cake in your life, or love and passion of people and activities in a your life?

Forgot the purpose of the relationship. 

The foremost purpose of the relationships we have with ourselves-beyond, of course, to continue learning and expanding our horizons and interests; to be good citizens; to be respectful and considerate; etc.-is to take care of ourselves, to nurture ourselves, to do all possible to enrich our lives... and the foundation to good living is good health. You cannot have good health being overweight or obese. The longer you are, the progression of health changes from good to bad and from bad to worse.

Stopped nurturing the relationship.

This point is obvious: If you are fat, and make no attempt to lose weight, you have stopped nurturing the relationship with your body. If you make a half-hearted attempt to lose weight and give up, or you start and give up repeatedly, you have also stopped nurturing the relationship you have with your body.

Made yourself the "hero" instead of them.

Is what YOU want in the moment more important than long-term health? Is your daily life only about YOU? Do you ever think about how your weight, your size, your health affects your ability or prospects for career success? Do you ever consider how less mobility, less energy and stamina, and physical limitations affect those around you, including and especially your children? Or, are you the hero of your day every day and to hell with what anyone else thinks? Are you always the hero, the 'winner' and those whose lives are also affected by your weight and health the 'losers?'

When you talk too much and don't listen; when you think your needs are more important than others who care about you; when you forget the purpose of the relationship with yourself and stop nurturing the relationship you have with yourself; and when you make yourself the hero by focusing only on what you want in the moment over what could be achieved long-term... you sabotage a healthy relationship with yourself.

You get the relationships you think you deserve. When you're in a bad relationship-especially the one you have with yourself--you need to change the way you think about yourself. The way you think about yourself and the way you talk to yourself creates your experiences: Your relationship with yourself is the foundation of everything.


* Mr. McCracken's article

I am passionate about helping my clients become slim and healthy. I write and release weekly blogs and Fat Chat podcasts to educate and motivate on all issues related to #weightloss, #obesity, health and wellness, diet and lifestyle change.

Visit me at

Article Source:

Are You In An Unhealthy Relationship With Yourself?

In an ever saturated industry where the word "weight loss" is being thrown around so frivolously, it is no wonder many people are beginning to associate the fitness industry as a sham. Of course, there are bound to be a few tips that are floating around that are based on scientific research, but how sure of them can you be? Today, we share with you some of the top tips in order to truly kick start your journey to a sustainable weight loss program that is bound to leave you satisfied.

5 Tips to Make Your Weight Loss Journey Easier

1) Drinking Coffee At The Right Time

Drinking coffee in late afternoons or early mornings will not only boost your metabolism, it also aids in the fat burning process. In addition to this, coffee is packed with tons of antioxidants and is extremely effective at controlling your diet by curbing your hunger pangs.

2) Consume Lesser Refined Carbs and Opt for Whole Grain

Refined carbohydrates such as rice that have had their fibrous parts removed are the main culprits for high spike in blood sugar causing you to have hunger pangs. In addition to this, when you consume huge amount of these refined carbohydrates, not all carbs will be used. Those unused carbs will then be converted to sugar and fats, and subsequently stored in your body as adipose tissues.

3) Consume More Liquid Throughout The Day, Especially Before Meals

Drinking water not only increases your metabolic rate by up to 30%, it also fills up your stomach, making you bloated and thus reducing cravings. This is why it is recommended to drink at least 500ml of water before your meals to prevent overeating.

4) Get at Least 7 Hours of Uninterrupted Sleep

Research has since proven that those who get sufficient rest and sleep, have up to 89% chance lower of getting obese. This is linked to a research conducted by the University of Chicago that saw students dropping more weight when given adequate rest. So remember, the next time you decide to stay up late to binge or to chase after your favourite drama, think about your weight and the sacrifices you will be making.

5) Do High Intensity Interval Training

High intensity interval training works because they send your body into an insane overload due to the differing heart rate throughout your workout. Simply choose an exercise and do two differing speeds, never allow your heart rate to settle at any point in time. The key here is to NOT have your body adjust to a particular intensity and you'll be fine from there. And to add to the number of benefits of high intensity interval training, the fat loss doesn't stop after your exercise ends. In fact, the body goes into full overdrive up to 36 hours after your high intensity training. This allows your body to continue burning fat at a higher rate even while you're resting!

Author: Chloe Seow

I have successfully helped many individuals achieved amazing body transformation results, regained their self confidence and changed their lives. My weight loss program is safe, effective and no starving required.

Not sure if you need to go on a weight loss program? Get a free body fat analysis at today!

Article Source:

5 Tips to Make Your Weight Loss Journey Easier

As we grow older, foam rollers have helped to get stronger muscles and improve the elasticity of your joints. Tests have shown that massages can relieve the pain but not as much as foam rollers. Many gyms have encouraged the use of this exercise as it is cheap and can be easily followed by anyone.

Stretches Using Foam Rollers

For doing stretches we need a long mat or a carpeted ground and the most important thing - the foam roller. Repeat the exercises at least thrice a week and you can feel the reduction in pain and the stiffness of the muscles.

First exercise:

Foam Roller Streching

Start slowly by laying a part of the body on the roller, and then roll in both the directions, till you have spotted a tender spot. Keep steady in that position till your muscles relax and you feel comfortable. Keep repeating further down till you can feel another block of pain. So, you will have to repeat the above mentioned process till that muscle also relaxes. If you feel the ground too taxing, in the beginning you can try on the bed. As you get used, try to shift down to the ground.

Second exercise:

Foam Roller Hip Flexors Exercise

The hip flexors exercise. For this you will have to face down with the foam roller perpendicular to the body. The last portion of the foam roller should be under your hip flexors. Gently try to roll the body, concentrate on the right pocket area and see that it extends from the belt line till the bottom of the pocket. Once you are comfortable with the right side, try the next side- the left side. Like this, you should repeat on both the hips till a level of relief is felt for both the hips.

Third exercise:

Foam Roller Shin Exercise

The shin exercise. It is especially designed for those who suffer from shin splints and that problem generally is suffered by shin splints. Put the foam roller across your body and kneel over the roller, in order to ensure that both shins are placed carefully on top of the roller. Place your bottom part of your body onto your heels off the floor and try to balance the hands and knees properly. Shift your weight to the exterior part of your right leg and roll that specific muscle from knee to ankle, then shift your weight to the left leg and repeat.

Fourth exercise:

Foam Roller Calves Exercise

Sit upright on the floor with the foam roller in a perpendicular position to your legs and under the calves. Cross the legs by first putting the right leg over the left leg. Ensure that right leg is placed over the left leg, thus routing out more weight on the leg being rolled out. Slowly roll down towards your ankle. Try to roll the center portion and the inner and outer portion of each calf on each leg. You can also experiment by pointing and flexing your ankle when you find tough areas in order to help the fibers ease out and expand. Repeat this movement on each calf.

Find more about foam roller benefits visiting our website []. Here you will find tips related to foam rollers, where to buy foam rollers [], and much more.

Article Source:

Stretches Using Foam Rollers