December 2016 - FITBODYUSA
Many weight loss professionals use the 1200 calorie diet as scaffolding for the diet plan. Reason being it is a safe, effective and provides enough adequate daily nutrition. Any fewer calories could possibly result in a deficiency in nutrients and any more may hinder weight loss progress.

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans


You can eat whatever you wish in this diet. However it is imperative that you follow the strict calorie limit and stay with in your range of what you're allowed to consume otherwise you will defeat the purpose of the diet. I say you can eat what you like but in order to increase your chance of success, please don't eat McDonald's and say your dieting. Eat wholegrain foods, brown rice, wholegrain pasta, veggies, fruits and oats. I place emphasis on whole grains by the way because they provide a sustained release of energy where as refined carbohydrate sources such as white bread will give you an energy high and low. This will leave you with the dreaded hunger pang, making you suspend your efforts so you can gorge yourself with all kinds of foods - making you go over your daily calorie limit.

Here is a list of recommended calorie counted meals you can add to your daily eating routine that supports the 1200 calorie diet. (T.C stands for total calories)

Meal one

Breakfast

- 1 cup fat free plain yogurt
- 1/2 tablespoon of honey
- 1/2 cup of granola
- 12 ounces of coffee

=441 T.C

Snack

1 apple

=81 T.C

1200 Calorie Die - Turkey sandwich



Lunch

- Sandwich
- 2 slices whole grain bread
- 2 slices turkey
- 1/2 cup of lettuce
- 1/4 cup of almonds

=364 T.C

1200 Calorie Diet - Tilapia Fillet


Dinner

- 1 tilapia fillet
- 1 tablespoon butter
- 2cups of cooked zucchini and squash

=330 T.C

Total day calories

=1216 T.C

Meal two

Breakfast

-1 hard boiled egg
-1 half grapefruit
-1 piece whole wheat toast

=T.C 206

Snack

- roasted chicken breast with no skin
- pita bread
- one small apple

 =total calories 177



Lunch

- Hamburger
- Lettuce salad, onion, radish
- reduced fat Italian dressing

=T.C 172

Snack

- Turkey breast
- Once piece wholegrain toast
- Almonds

=T.C 153

1200 Calorie Diet - Grilled Salmon


Dinner

- Grilled salmon
- Asparagus
- One boiled potato

=T.C 462

Daily calories = 1170


Meal three

Breakfast

-Wholegrain break 1 slice
-2 tablespoons of jam
-Cereal
-MLilk
-Orange juice
-Coffee

=T.C 389

1200 Calorie Diet - Roasted Beef Sandwich


Lunch

-Roasted beef sandwich
-Whole grain bread (2 slices)
-Lean roast beef
-Lettuce
-Tomato
-1 tablespoon of mayonnaise
-Apple

=T.C 305

1200 Calorie Diet - Salmon


Dinner

-Salmon 2 ounces
-Vegetable oil (1.5 tablespoon)
-Baked potato
-Margarine
-Green beans, seasoned with margarine
-Carrots
-White dinner roll
-Iced tea

=T.C 454

Daily calories = 1247


Good luck on your weight loss journey!


Article Source: http://EzineArticles.com/expert/Al_Commings/1474956

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans

After 8 long hours of sleep your first proper meal is breakfast. This is the reason; the meal should be heavy not just in calories but should also be loaded with nutrition. It is also noticed that the food we eat in breakfast rule the rest of the day as well. Another great observation is that people who are regular with their breakfast are less likely to become obese or have any health problems what so ever.

How to Make a High Protein Breakfast

Breakfast is the most important meal of our whole day. Does this remind you of the muffins, doughnuts and a buttery meal? Well what I was really referring too was a low calorie, high energy and high protein breakfast. You must eat food that will enhance your energy and will keep you fresh and active for the rest of the day!

How to Make a High Protein Breakfast - Eggs


Eggs have high protein content and are also rich in the essential amino acids. The eggs saturated fat and cholesterol are found in the yolk of the egg and the egg whites are loaded with protein. This is the reason why egg whites are a popular and healthy choice. You make a healthy omelet with the egg white and skim milk and if you top it with tomatoes, mushrooms and spring onions you will surely enjoy a high protein breakfast.




Meat is known to be a complete source of protein but the saturated fat content in the product often cancels out its benefits. This is actually true when it comes to a power loaded breakfast. If you want the maximum benefit of the protein and less fat then remove the skin from poultry and excess fat from the meat. You can easily opt for a Canadian bacon rather than the streaky bacon and replace your normal sausages with the lean turkey sausages for a perfect high protein breakfast.

How to Make a High Protein Breakfast - Smoothies


Smoothies are really appealing especially the fresh fruit smoothies. For this you could take any of your favorite fruit like bananas, berries etc. add fresh nuts, yogurt and peanut butter and skin milk for a protein rich breakfast smoothie. Fresh fruits have complex sugars that will provide energy to your body without causing a blood sugar spike. You could also add a scoop of protein powder for extra nutrition.

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss


Cereals can be a very good choice and also a terrible choice. Now why did I say that? This is because when you buy cereals from a store, you must take a close look at the nutrition labels of the box. Select a whole grain cereal that is rich in protein and fiber. They should have at least 13 grams of protein per serving. This will be written on the box you can compare a few cereals and then make your choice. Add skim milk and fresh fruits to it and you have a high protein breakfast ready for you.

How to Make a High Protein Breakfast - Oatmeal


Oatmeal is a great source of complex carbohydrates and fibers and thus forms an ideal base for a protein loaded breakfast. The steel cut oats have a lot more fiber than the instant ones. You can cook oats in skim milk add peanut butter or protein powder, maple syrup nuts and fresh berries.

High protein breakfast is the way to go! This will help you remain fit and healthy through your life!




Article Source: http://EzineArticles.com/expert/Jimmy_Red/316475

How to Make a High Protein Breakfast

Lots of girls want to have a skinny legs that looks so sexy in any cloth they wear. Not everyone have a skinny legs naturally, but life is fair and everyone has a chance to have a nice looking legs. The answer on the question 'how to get skinny legs' is one - You really need to work hard and if you are not lazy, you will see stunning results very fast.

How to Get Sexy and Skinny Legs With Simple Exercises


Exercises for Skinny Legs


Getting skinny legs means getting healthy lifestyle and doing specific exercises that will burn fat in your leg area. So the method that you are about to read, is a mix of healthy diet and workout. I know it sounds not easy, but don't worry, if you do it right, it's not going to be hard at all. This tips can be tried by men if you need to reduce fat in your legs, but mostly it is for ladies.

Exercise - The purpose of workout is to burn fat and slim your legs down, and to build a lean muscle mass.

There are several effective workout that will reduce fat in your legs and will give you sexy and skinny legs quickly. Before starting any exercise, it is very important to warm up. Especially if you're a beginner and you just started doing exercise. Warming up will avoid muscle strain. The best way to warm up is to stretch for about 2 minutes. It improves your flexibility and reduces chance of injury. Also it will be more easy to start workout when your body is warmed up.



First exercise is Walking - It is great to lose weight, to burn fat, to get healthy and the most important for us - to get skinny legs. There is a myth that walking is not a enough challenge to burn fat or to build a muscle. It is totally wrong. Waking is very effective and cheapest exercise. It does not require gym or fitness equipment. you can walk anytime and anywhere. It burns fat consistently.


RELATED: 10 Effective Ways to Workout Without Weights


You can schedule your own program and follow it. It is not necessary to walk every day. Although if you want quick result, you should walk daily for about 30 minutes. You can start walking for 20 minutes if you are a beginner and your body is not used to workout. And don't forget to take a break every 10 minutes.

Walking is very good exercise because it can also be fun. Ask your friends to walk with you or listen to your favorite music and it will be enjoyable workout for you and for your legs.

How to Get Sexy and Skinny Legs With Simple Exercises - Jogging


Second exercise is Jogging - It is very effective workout that will help you to get skinny legs fast. With jogging you will burn leg fat very fast and it is very good for your heart and your cardiovascular system. (Don't forget that you can get skinny legs with healthy lifestyle which includes healthy body)

If you have a heart problems, you should ask your doctor before starting jogging.

To avoid leg injuries that is common during jogging, you should choose good running shoes. It does not have to be expensive to be good. So, choose something comfortable for you.



Article Source: http://EzineArticles.com/expert/David_Gege/818205

How to Get Sexy and Skinny Legs With Simple Exercises

For those that are trying to lose weight, they focus on rigorous workout routines and different diets is not their primary focus, but changing their lifestyle entirely. Stop counting calories and start changing your life as a whole.

Are You Living The True Weight Loss Lifestyle?


Do you spend so much time working out at the gym that the receptionist knows you better than your housemates right now? Nonetheless, you have no success at weight loss no matter how hard you try.

Diets that are fads tend not to work out well, even through people tend to get on them frequently each year. Exercising will only make you lead a healthy life Multiple studies have revealed that the key to long-term weight loss is about lifestyle alterations. There are examples of people who have made changes, and then gone on to lose and keep off over 60 pounds of weight. Let's take a look at how they succeeded.

1. Eat the right foods. The topic of calories is actually perfectly straight forward. It comes down to simple math. Eating more calories than what is required leads to increased weight. Still, you do not have to worry about calories if you make smart choices from the get go. Don't eat portions that are too large and start to put lean proteins, vegetables, whole grains, and also fruits into what you eat each day.

RELATED: 5 Healthy, Delicious and Low-Calorie Weight Loss Recipes

 
2. Reasonable exercise. Nearly 90 percent of people who have lost significant weight changed their lifestyle by incorporating one hour of walking each day. This is what you should know. You do not have to buy fancy equipment or belong to a high-priced gym. Moderation is the key, consistency is the focus. "Guides to the best exercises to lose weight"

True Weight Loss Lifestyle - Outdoor Training



3. Quality Support System It is far easier to shed fat when you have positive influences around you at all times. If the people you are conversing and eating with have bad eating habits, the likelihood of you going down the same path increases.

4. Develop a good sleeping pattern. If you don't get enough sleep, insulin production will fall. Your brain requires insulin to regulate your appetite. If you don't get enough rest, you will certainly make poor decision as far as food choices are concerned. Insulin regulates your metabolism, so when you get proper sleep you also have the energy to stick to your daily exercise routine.

5. Keeping track of progress. The journal, believe it or not, is one of the most effective weight loss tools. By writing down the foods you eat and how much you worked out, you'll have success. The process of documenting your progress helps you maintains a constant awareness of good and bad habits and is proof in black and white of what is working for you personally and what does not. This journal helps you pinpoint problem areas, such as snacking and eating on the weekends when you hang with people who are not as driven. In most cases, simply keeping consistent records (at least six days out of the week) is enough to increase the total amount of weight lost by as much as one hundred percent. Let your journal serve as a daily reminder of the things you should do and where you want to be in the future.

A change in lifestyle isn't just about losing weight - it's about living longer, happier, and better lives. Understand the efforts to change your lifestyle are worth the effort because once you lose that weight, you will keep it off. This the time you must get realistic with weight loss effort by changing your lifestyle since no other method will give you the required results.




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Donna Gain is a well respected home based business owner herself for over 15 years. She has been in several different home based business helping others grow with herself the solid foundation to having a successful business. To discover all the internet marketing keys to success you need to know to explode your business, and to claim your free copy of "How To Create Your First 6 Figure Month In Network Marketing," click on the link above...

Article Source: http://EzineArticles.com/expert/Donna_Gain/2306437

Are You Living The True Weight Loss Lifestyle?

It is a fact that bodybuilders work hard to create great six pack abs and washboard stomachs. However utilizing one or more Abs workout equipment can lead to having great abs. This look can be achieved by anyone who could spare some time to perform exercises to tone these muscles. The key is to isolate your workout of your stomach muscles and oblique muscles and combine this exercise with a good cardio exercise routine. The isolation of these muscles can easily be achieved through the correct use of one of many abs workout equipment.

Top 10 Abs Workout Equipment - Your Complete Guide


The simplest workout equipments are the floors of the house and a mat. Really, anyone can do crunches with just these two. However, for those who wish to directly target their abs and sculpt a ripped midsection then it is recommended that one of the following Top 10 Abs Workout Equipment are used.

10. Ab Tightener

The Ab Tightener is a simple piece of equipment that can be used anywhere, and at any time. In fact, this equipment can be used while watching TV, sounds interesting, right? The equipment is very easy to use. While seated with the legs folded at 90 degrees, the user places the bottom of the tightener near the knees. Then, while holding unto the handles, the abs muscles are contracted so that the upper body is folded down into a crunch, then, back to the starting position. What is so great about this equipment is that it targets the abs with a simple motion but tightens the whole abs as well as the obliques.

Top 10 Abs Workout Equipment - Ab Wheel


9. Ab Wheel

The Ab Wheel is an inexpensive piece of equipment that provides a fantastic and effective Abs workout. Although it looks quite easy to use, caution must be exercised at all times when using the wheel as the user can easily fall flat on the floor. While bending, the wheel should be placed just in front of the user's feet, making sure that the arms and the legs are straight. Slowly and carefully, the wheel must be rolled as far as the user can. Then, without standing up, the body is pulled back up to starting position. Quite challenging but effective once mastered.

Top 10 Abs Workout Equipment - Ab Circle Pro




8. Ab Circle Pro

The Ab Circle combines a cardio exercise with an abs workout. The main position for using the equipment is by kneeling, with the knees placed inside the knee bowls while the hands firmly grip the handle bars. There are difference exercises that can be done on the Ab Circle but the simplest would be the right/left side flexion where the body must swing towards one side and to the other side. These exercises tone the obliques, abs, and the upper body.

Top 10 Abs Workout Equipment - Ab Swing


7. Ab Swing

The Ab Swing targets all the abs muscles. The user sits on the cushion while holding the handlebars firmly; the feet should be resting on the foot rest. The body is then tilted to one side so that it sits on the left/right buttocks. By contracting the abs and the obliques, the legs are pulled up, then, down. The procedure is repeated for the other side of the body.

6. 45 Degree Slant Board

The Slant Board is used to tone the back muscles but those who have one at home or at the gym can use it to trim the abs. This can be done by turning the body sideways on the board, with the feet secured on the supports at the bottom. With this position, oblique exercises can be performed.

RELATED: The Top Training Equipment for Your Home Gym

5. Medicine Ball

The weighted medicine ball can be used for abs workout. It can be moved around to ensure a challenging workout routine.


4. BOSU Balance Trainer

The Both Sides Up or BOSU Balance Trainer is a domed equipment use for balancing and other exercises that can also tone the muscles at the abdomen.

Top 10 Abs Workout Equipment - Exercise Ball


3. Exercise Ball

The Exercise Ball is among the most versatile and inexpensive equipment used for abs workout. It can be used for a variety of crunches, planks, and oblique exercises.

Top 10 Abs Workout Equipment - Captain's Chair


2. Captain's Chair

The Captain's Chair is a padded exercise machine where the user can also get great abs. The starting position is letting the legs hang towards the floor. While gripping the handles firmly, the user slowly raises the knees towards the chest and back to the starting position.

Top 10 Abs Workout Equipment - Ab Exercise Machines


1. Ab Exercise Machines

To best target the abs, abs exercise machines are the equipment of choice - an example is the horizontal ab exercise machine. It strengthen the legs and thighs while toning the abs. These equipment allow the user to do crunches and other abs exercises.

The road to having washboard abs is long and difficult but can be fun and easier with the help of any of these top 10 abs workout equipment.



Article Source: http://EzineArticles.com/expert/Darryl_S_Jones/582592

Top 10 Abs Workout Equipment - Your Complete Guide

Are you looking to clean up your diet? Do you want to improve your nutritional standing but are not too sure where to start?

Healthy Eating - Four Ways To Jumpstart Your Clean Eating Program


Clean eating is all about eating foods in their natural, unprocessed state. It is about avoiding all the packaged and manufactured foods we see lining the supermarket shelves today and instead, focusing on foods that nourish your body and provide an abundance of nutrients to each and every one of our cells.

If you have been following an eating plan rich in processed foods, it can be quite challenging to at first make the transition to clean eating. The good news is it doesn't have to be. Here are four great ways to jump-start your clean eating plan...

Healthy eating - Eat One Salad Every Day


1. Eat One Salad Every Day. Adding one large salad to your meal plan every day will give your nutritional profile an instant boost. Fill this salad with dark leafy greens, fresh fruits, seeds, nuts, and a lean protein source if you want to make it a main meal.

Having a salad each day can help you take in three to four servings of fruits and vegetables, which tends to be the hardest food group for most people to take in.




Four Ways To Jumpstart Your Clean Eating Program - Roast Beef


2. Ditch The Deli Meats. It is also a wise move to consider ditching the deli meats. As tasty as the club sandwich may be, deli meats are highly processed, loaded with nitrates, and very high in sodium. Instead, try freshly shaved chicken or roast beef. You can often find these at the deli counter if you ask for them. It's far purer and will be in line with clean eating principles.

Four Ways To Jumpstart Your Clean Eating Program - Oatmeal


3. Check Your Breakfast Bowl. If you sit down to a bowl of granola for breakfast, the bad news is this is anything but clean. Give your breakfast bowl a thorough examination by checking the ingredient label on the package. When in doubt, go with oatmeal. It's one of the cleanest breakfast options you can get.

4. Cut Out All Alcohol. Finally, as much as you may dislike doing so, if you want to give your meal plan a boost, consider cutting out all the alcohol you are consuming. Alcohol is anything but clean, as it is a toxin you are putting into your body on a daily basis.

Choose water or club soda more often when out with friends and you will notice a difference.

Try these four tips, and you can jumpstart your clean eating efforts and begin feeling better about what you are putting into your body.


Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.




For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Healthy Eating - Four Ways To Jumpstart Your Clean Eating Program

Now you have made the effort to start working out. You are ready to get in shape and transform your body. While you are lifting weights, running and doing everything possible to improve your physique you need to pay close attention to the foods that you are eating. You may not be aware that there are some foods that need to be avoided after a grueling workout.

Do Not Eat These 10 Foods After Your Next Workout


After you have put yourself through a strenuous training and exercise session your appetite could easily rev into overdrive. You might just find yourself craving salted snacks, sweet treats or one of your favorite sodas. These cravings can be very intense and many people give in to their "gourmet" desires because they figure that they have already burned off a number of calories. Surely just one little treat is not going to cause any problem.

Unfortunately it seems that the very foods that you tend to crave the most are the same ones that can kill that diet. You should also realize that you can quench those food cravings with a banana, carrot, raisins or a protein drink. Here is a primer that alerts you to the 10 worst foods to eat after you have been working out.

Do Not Eat These 10 Foods After Workout Sessions at The Gym!

Popcorn with Salt and Butter


1. Popcorn with Salt and Butter - This snack is still bad for your body, even if you omit the butter. When you are eating popcorn that has been seasoned with salt you are just overloading your system with sodium. When electrolytes are depleted you lose potassium as well as sodium, and need to take care when you are attempting to replace these essential nutrients.




2. Salted Nuts - Once again it is the salt that is going to be the problem if you choose this snack after a workout. Sure your body needs to have the electrolytes replaced but pure salt is not the best option. Try eating some fruit or drinking a sports drink to satisfy that craving. You could even select some unsalted nuts to eat if you are strongly drawn to eating sunflower seeds, walnuts, pecans or peanuts.

Yogurt Cooated Raisins


3. Yogurt Cooated Raisins - Are a popular snack item found at many gyms. This is a food which looks much healthier than it proves to be in reality. If you choose this product after a workout you are delivering a double dose of sugars and calories to your system. The plain truth is devastating. When you eat sugar you are going to slow your metabolism and stop that rapid weight loss that you are working so hard to achieve. Experts are still trying to raise consumer awareness about the health dangers posed by sugar. While sugary foods taste wonderful there can be long-term consequences for your body if you continue to indulge in foods that satisfy your wicked sweet tooth. (The raisins have natural fruit sugars and then there are processed sugars used to make that decadent yogurt coating.)

Peanut Butter and Jelly


4. Peanut Butter and Jelly - Is another of the food choices that you need to avoid after a workout. These seemingly harmless ingredients are often used to make snacks and sandwiches, so what is the problem? Isn't peanut butter a protein-packed food? That's true, but both of these items include concentrated sugars. Once again you are working out to lose weight and boost your metabolism. Eating sugars will only work against you by slowing down your weight loss results. When you eat sugar you are applying an internal braking system that will serve to slow down the speed at which your metabolism is burning calories.
 
5. Popular Sodas with Sugars and Caffeine - This should be a "no-brainer". You have to give up those sugary sodas if you want to lose weight and get healthy. Most sodas contain about 100-150 calories in an eight ounce serving. When you get thirsty after an intense workout you could easily down 2-3 servings while you are cooling off. Think of how many calories you could consume in just a few minutes. Think about all of the sugars and chemicals you will be drinking. Imagine how bloated you are going to feel even if you only consume a single serving of a carbonated drink? These reasons should be more than enough to make you give those popular sodas a pass, especially after a workout session.

Do Not Eat These 10 Foods After Your Next Workout - Hot Dog


6. Hot Dog - Is a food which should be avoided by any conscientious dieter. Let's face it. A hot dog contains fats, oils, chemicals and other compounds that your body just does not need. The aroma of a freshly cooked hot dog can be tantalizing but you should not give in to the temptation. If you eat hot dogs after a workout you will just be negating almost all of the positive benefits that your body has just achieved. It has also been shown that hot dogs can increase your cholesterol counts. This means that this food choice is a bad one for any individual who is serious about losing weight and improving their physical health.




7. Pizza - Contains fats and sugars. Your system has just been stripped due to that vigorous workout. Now you may be in that prime "fat-burning" zone. Do you really want to ruin your efforts by devouring calorie-laden slices of pizza? The bread dough alone will deliver high amounts of processed, refined carbohydrates that can easily overwhelm your metabolism. Those extra calories from the slices of pizza will simply be stored as excess fat.

8. Muffins - Are warm and aromatic pastry treats that deliver fantastic flavor. Some individuals choose a muffin to eat after a workout. Their reasoning is that they are going to be able to replace the carbs and glycogen that they burned when they were exercising. The trouble with this reasoning is that a muffin can contain an excessive amount of calories, refined carbs and empty nutrients. Your body does not need refined carbohydrates and empty nutrients. Avoid muffins and other pastry products if you have just completed a tiring workout at the gym.

Do Not Eat These 10 Foods After Your Next Workout - Doughnuts


9. Doughnuts - Are not approved for most healthy diets. The high number of calories in one of these glazed treats could exceed the number of calories that you have just burned during your workout. Let's not even discuss the sugar content of doughnuts.

10. Energy Bars - May not be the best food to choose immediately after a tiring workout. The problem is once again due to the sugars that are included in these popular nutrition products. An energy bar is basically designed to give you the energy that you need for running or exercising. If you eat some of these energy bars after a workout you will be slowing your metabolism and adding extra calories that will eventually be stored as unwanted fat.




Manish is Personal Health and Beauty columnist who writes frequently for both health and beauty issues. You will get best tips from him to solve your health and beauty problems.

Article Source: http://EzineArticles.com/expert/Manish_Roshan_Meshram/2075477

Do Not Eat These 10 Foods After Your Next Workout

Have you ever considered using planks within your strength training routine? If not, then you are seriously missing out. That is, missing out on a great opportunity to strengthen your core, but most importantly, build strong and powerful abdominal muscles.

Beginners Guide to Ab Planks


Planks are one of the most effective core exercises because it targets several muscle groups at a single time. With planks, you will target the recutus abdominis (front abs), the transverse abdominis (sides of abs), the lower back, the hips, the glutes, the hamstrings, and the deltoids.

Planks can be considered a compound exercises because of many different muscles it targets. If your 100s of crunches aren't cutting it, then you need to consider using planks. While the difficulty level is much higher, planks will provide with much greater short and long-term results.

I'm going to explain how to perform front and side planks, so that you can start using this great exercise as soon as possible.

Front Planks

Beginners Guide to Ab Planks - Front planks


The front plank is the most commonly used plank. If you're using planks for the first time then I highly recommend you start out with this variation. Use it for an extended amount of time to build up a solid foundation for more challenging variations in the future. Once you can hold the front plank for one-minute straight with perfect form, then you will be ready to advanced onto the next level.

The plank is a very simple exercise. Start with your elbows and forearms on the ground with your feet and legs straight out behind you. Your elbows should be directly below your shoulders.

The key to keep your body and back as straight as possible. You must avoid lifting your glutes up into the air, and avoid letting your lower back sag. The optimal plank position will be with your core tight and flexed, and with your back as straight as a piece of wood.



Side planks

Beginners Guide to Ab Planks - Side Planks


The side plank will directly target the transverse abdominis muscles. The difficulty level is much higher with this variation because you are holding all of your weight with a single arm. To start out, try holding the side plank for about 30-45 seconds.

One elbow will be on the ground positioned below the shoulder, your core will be elevated off the ground, and will be balancing the sides of your feet. You can put your feet together, or place them next to each other.



These are only the most basic variations of the plank, but are a great place for beginners to start. Master these, and then you will be able to move onto more advanced planks.




I hope this tutorial was helpful. For more advanced planks variations, visit The Ultimate Pitcher.

Article Source: http://EzineArticles.com/expert/Nathan_E_Gotch/1205679

Beginners Guide to Ab Planks

If you have a question about whether yoga helps with weight loss and how to lose weight in a sustainable way, this article might help. Losing your weight in a traditional way means losing more calories than the calories you take. You can achieve that with a strict diet plan and a serious body training program or other sports like jogging, swimming, weight training, biking and so on.

How Yoga Helps With Weight Loss


However, for those who have some sorts of physical injuries and would like to take a milder approach to exercise while not having to stress yourself out too much on the diet plan, yoga for weight loss might be the answer.

A BURNING FACT ABOUT HOW YOGA HELPS WITH WEIGHT LOSS:

Yoga can burn only 3-6 calories per minute. With a 60 minutes practice session, you will consume only 180-360 maximum. To lose a pound of fat, you need to burn 3,500 calories.

That isn't close to the weight loss goal, right? Maybe you might want to take another exercise to help you burn more calories but wait. There are many factors why practicing fat burning yoga is useful to you in a long run when it comes to weight loss and gets into shape plan.

NOW BACK TO THE QUESTION HOW YOGA HELPS YOU LOSE WEIGHT ON A SUSTAINABLE BASIS?

1. By practicing fat burning yoga, you get to practice your breath and concentration. In each pose, you get to meditate along the way by focusing on your breath to be in line with the movement of your body. That helps you get more in touch with your body and calm your mind.

It helps you lift up or dissolve your stress and be in the presence with yourself. It helps reconnect you with your soul. By that way, you eventually lose your stress eating habit. And it comes naturally to you.

Yoga helps with many areas of your physical fitness


2. Yoga helps with many areas of your physical fitness. Your balance, flexibility, improved metabolism, and more muscle mass too.

The flexibility is the key to improving your back pain caused by a tight hamstring and overall body aching. It improves energy flow in your body and blood circulation system that makes you more youthful.

3. Practicing yoga helps you get in touch with your body and have more control over it. You feel the good energy flow in your body, and that generates the need to take good care of yourself. You become gradually more careful about what you eat and more inclined to choose healthy food over junks.

4. Yoga is known as an excellent way to stretch and enable flexibility. With the flexibility of your body, you will feel stronger, firmer and more confident.

It allows you to achieve many goals and do many things you want to do including helping you with your sex life. That gives you the happy hormone you need to stay away from unhealthy diet or stress eating.




Yoga for Weight Loss


5. By practicing yoga correctly with the breathing exercise, you get to improve your self-awareness. The awareness helps you to become mindful with what you take into your body and stops you from taking in the bad things you shouldn't do to yourself.

6. Fat burning yoga doesn't cost you a fortune. The best thing about yoga I love so much is that it can be done practically anywhere even in a small space. All your investment is a mat, a good guide book or a good DVD to guide you through the poses.

You can do it anytime at your comfort and schedule. However, you need to learn and understand the breathing system and the poses before start practicing on your own as injuries can occur as well as negative result from doing the wrong poses or in a wrong way.

7. Fat burning yoga and yoga, in general, is a gentle workout that can make you sweat a bucket or two. However, as it is so gentle, you can do it as long as you want like 2-3 hours a day and every day a week.

How Yoga Helps With Weight Loss


8. The weight loss with fat burning yoga is sustainable. You improve your awareness, your metabolism, your flexibility, your muscle mass and your balance by practicing regular fat burning yoga. These help you achieve the new you and the new habit not just the new body and it is sustainable.

9. One thing, though. The effectiveness of yoga for weight loss is all about releasing your stress, and that helps you become a happier person and equip you with the ability to cope things in your life with a positive attitude. So being able to fit your fat burning yoga practice in your busy schedule with ease and no hassle would be the key to achieving your weight loss goal.




If going to gyms or yoga classes wore you out with the fixed schedule, the packed room and different levels of expertise, you might want to consider a tailor-made program designed for women's bodies. Follow this link below to discover how you can lose weight and get into shape quickly and more efficiently as well as improving every area of your life by practicing fat burning yoga in just 12 weeks.


https://anniemalista.wordpress.com/2016/08/09/how-yoga-helps-with-weight-loss/

Article Source: http://EzineArticles.com/expert/Annie_SS_Chow/2314967

How Yoga Helps With Weight Loss

Why would somebody want to discover how to lose weight in a week? I would imagine that you have a lot of great reasons why you would like to shed extra pounds in such a short time. Maybe you are having a party in two weeks and you want your clothes to fit? Maybe you want to show off your body at the beach. Yes, it's possible for someone to find out how to lose weight in a week.

Tips on How to Lose 7 to 10 Pounds in a Week


You'll need to use a few methods if you are looking to get rid of the surplus weight fast. Get ready for some extreme workouts if you really want to drop those pounds fast.

If you've always attempted to know "how to lose weight in a week" it is best to limit yourself to realistic targets. The most you can lose safely is 5 pounds in one week. Even with the most rigorous routines and under a severe nutritional regimen, there's a limit to what you can do to your body in 7 days.

You will have to avoid certain activities if you really want to learn how to lose weight in a week. First of all, never assume that skipping meals will help you lose weight faster. Any diet plan that starves you isn't good. Don't risk your health; find out the best ways on how to lose weight in a week efficiently.

Detoxify Your Body

Detox is a good way to purify your body quickly. Cleansing will flush out most of the toxins in your system. However, you must be willing to undergo a strict diet regime. There are some programs that will require consuming only 500 calories on any given day. If you can follow these regulations, you can lose fat faster.

This technique will help you learn how to lose weight in a week, but it is going to be taxing. Dieters are warned that this technique is risky. Detoxifying can cause pain. For long term dieting, this strategy isn't recommended.

RELATED: 7 Homemade Detox Drinks for Weight Loss




It is also important to understand that once you start detoxifying your body, you should also make it a routine to improve your daily eating habits on a long term basis.

Correct Meal Management

A person who wants to comprehend how to lose weight in a week should start to change his/her eating habits ASAP. Avoid eating fatty foods and sugar-laden desserts. Here are some food groups you should avoid if you want to know how to lose weight in a week...

- Foods with too much Trans Fats
- Excessive Carbohydrates
- Food Items With High Quantities of Sodium or Sugar

You can discover how to lose weight in a week if you can find out exactly how much food you must take in from a certain food group and which ones to stay away from entirely. If the diet plan demands you to consume an approximate amount of 200 grams a day, go lower during the first 2 days of the week and work your way up to 200 grams. Use this technique as a stepping stone to learn how to lose weight in a week.

Eat Snacks Frequently


How to Lose 7 to 10 Pounds in a Week - Eat Snacks Frequently


Do not skip meals when you are dieting. As an alternative, understand how to lose weight in a week by consuming a little less than normal during each meal time, and a little more than a snack in between meal times. Continue eating balanced snacks and don't miss your major meals. You can boost your metabolism rate quickly this way.

RELATED: 10 Healthy Snacks for Weight Loss

Fun Workouts

Avoid worrying about how to lose weight in a week. As soon as you come to a decision that you're going through with your weight reduction plan, consult a pro on how to begin your plan right. You can do simple exercises like biking, and walking instead of driving the car. Learning how to lose weight in a week ought to be effortless if you can manage your diet and exercise routines well.


RELATED: 10 Effective Ways to Workout Without Weights




I hope that this article has given you a little more knowledge to help better your overall health and well being. It is extremely important that you understand the importance of maintaining a healthy weight and fitness level.


Article Source: http://EzineArticles.com/expert/Jack_Brunsen/622775

Tips on How to Lose 7 to 10 Pounds in a Week

Sometimes it's tough, figuring out how to get six-pack abs. Infomercials, magazines, even books all constantly tout that latest, greatest "miracle machine" that will give you a six-pack with zero effort in less than a week!

Abs Are Made In The Kitchen, Not The Gym


Get real. These products simply don't work. The machines are ineffective, or simply not effective enough. The pills are outright dangerous. Don't get caught up in these scams.

The secret to six-pack abs is the same as it has always been...

Ready for it?

Eat right.

That's it. That's the secret that has been used throughout the ages by all the best looking men. If you want six pack abs, you have to eat right.

I'm not talking about some fad diet, or Atkins plan, or anything like that. I'm talking about basic nutrition conscientious applied everyday. The simple fact of the matter is that excellent abs cannot be built through exercise alone. One million crunches won't make your abs any better, if you don't eat right. There's simply not such thing as spot reduction. If you don't have an overall body fat of less than 12%, you simply won't see your abs.

So take a few minutes and make sure that your diet is conducive to six-pack abs.



1. Avoid fast carbs except right before a workout

Fast carbs are also called bad carbs, high glycemic index carbs, or white carbs. Bread, white rice, pasta, sugar, soda pop. These foods turn into glucose (muscle fuel) extremely fast, and unless you're actively exercising within the next 30 to an hour, they're going to be stored as fat. So lay off the fast carbs, except for right before workout.

RELATED: Do You Know the Type of Fat In Your Diet

2. Eat smaller meals more frequently.

It may seem counter-intuitive to lose fat by eating more often, but it's not if you really think about it. Our bodies evolved millions of years ago when a person meals for an entire week where determined by whether or not they caught a buffalo.

If you caught the buffalo, you ate a lot and your metabolism responded by picking up and burning off the excess. If you didn't, you didn't eat much so your metabolism slowed down. These day, we don't have to hunt for our meals, but our body still behaves the same way. Feed it often, and it will ramp up the metabolism - boosting your fat loss.

3. Monitor your caloric intake

How many calories do you eat in a day? Be sure to include "hidden" calories like coffee creamer, soda pop, and powerbars.

There are 3500 calories in a pound, so for every 3500 calories you burn either through exercise or cutting a moderate amount of calories out of your diet results in a pound of fat loss. But be sure to never cut your caloric consumption below 1200 calories a day - at that point you begin burning muscle as fuel, defeating the purpose of the diet. If you cut out a simple 500 calories a day, you'll lose a pound a week.

RELATED: Calories Needed Each Day to Lose Weight

The simple secret to six-pack abs is diet. Eat well, and even if you don't exercise, you'll begin to develop your abs.



Article Source: http://EzineArticles.com/expert/Adam_Selene/130180

Abs Are Made In The Kitchen, Not The Gym

It is no surprise that everyone wants to be in good shape and also have a good relationship with their partner. But did you know that you can work on your fitness and relationship goals at the same time?

The Best Couple Workouts: At Home Exercises With No Equipment


The rise of couple workouts are shining a unique light on this possibility with exercises that help those in relationships improve their bond while also getting fit. And the secret sauce is in the method: couple workouts are done using only each other's body weight!

For those tired of the gym and with limited time to exercises, using one another to workout is an amazing way to do so right in the comfort of your own home.

Not only are couple workouts a fun way to mix things up, there are many real advantages to "getting your sweat on" with your one and only.

Benefits of Couples Workouts

Here are just a few reasons working out as a couple can be life-changing:

More support and a stronger relationship. Remember the saying, "couples who workout together, stay together"? It's true! Having a partner to support you in your workout and fitness goals make the process easier-and way more fun.


A study done by the Department of Kinesiology at Indiana University found that married couples who signed up for and went to health clubs together only had a 6.3% dropout rate, versus a 43% dropout rate for couples who worked out separately at the health clubs that year.

No equipment needed. Because you're using each other's body weight, you can get fit without any equipment at all. That means you can do couple workouts anywhere, at any time!

No gym membership needed. That means extra money each month that stays right in your pocket. Plus, there's no need to spend gas on travel or fancy gym clothes. You put that cash towards more important things-like each other.

Shorter workouts. These couples workouts are designed to last only 30 minutes, getting you fit fast and freeing up more time in your day for other responsibilities.

Another bonus: since there's no gym equipment involved and you're doing the workouts at the same time, you're finishing the workouts together instead of waiting on one another.

The Best Couple Workouts


And what about the workouts themselves? Believe it or not, you can get really fit just by doing at home workouts with your partner. That's because the workouts incorporate two exercise styles: high intensity interval training, or HIIT, and Tabata.

HIIT involves exerting yourself as hard as possible for short periods of time, often around 15-20 seconds, until exhaustion. You work several of your body's systems through this anaerobic exercise.

Tabata is a workout that last for only four minutes, working as hard as you can for 20 seconds, then resting for 10 seconds. This is then repeated eight times.

Both HIIT and Tabata increase the fat-loss process better than traditional cardio workouts, so you can burn more in less time. Plus, that calorie burn continues for up to 36 hours after training!

If you're looking to improve your fitness while also bonding more with your sweetheart, try mixing things up by giving couple workouts a try.


Want in on these workouts? Click here: https://fitcoupleworkout.com to download a free eBook with 10 fool-proof couple workouts. It contains everything you need to know to start doing partner workouts, plus exercises for beginner, intermediate, and advanced levels and a really fun warm up exercise performed to the song Roxanne by The Police.

Article Source: http://EzineArticles.com/expert/Lauren_E._Stewart/2316773

The Best Couple Workouts: At Home Exercises With No Equipment

Many people think that when they go on a diet of any kind, they will have to give up food that tastes good. Actually, there are all kinds of delicious foods that can be enjoyed by dieters. This is also true for people who are on high protein diets.

Tasty Recipes For High Protein Diets


Like many diets, high protein diets allow you to eat a number of times throughout the day, with three meals and three or more snacks. Here you will find some delicious high protein recipes to get you through the entire day, from breakfast right through to your bedtime snack.

Prepare Meals With Protein Supplements

If you are looking for ways to add more protein to your diet, there are plenty of protein supplements on the market today. Many powdered supplements are available unflavored and can be incorporated into a number of your favorite recipes.

Breakfast

Breakfast is the most important meal of the day. It gives you energy to start your day off right, and when you feel fuller, you get more accomplished. Unfortunately, many people don't have time in the mornings and tend to skip breakfast frequently. Here is a recipe for a high protein meal replacement shake that you can take on the road with you, and it only takes a couple of minutes to make.

High Protein Banana/Strawberry/Pineapple Breakfast Shake


High Protein Banana Shake




- 1 Banana, sliced

- 1/2 C Frozen Strawberries

- 1/2 C Fresh or Canned Pineapple

- 1 C Skimmed Milk

- 2 Scoops Fruit Flavored Protein Powder

- Ice

Mix ingredients in blender and pour into a take-along cup with a built-in straw.


Mid-Morning Snack

Usually about half-way between breakfast and lunch, people start to feel a bit hungry and need a little bit of a pick-me-up. For a tasty and protein-rich mid-morning snack, enjoy a handful of unsalted almonds, peanuts or cashews with some water, diet soda or herbal/green tea, sweetened with a teaspoon of honey. Or try this deliciously sour, protein-rich slushie:

Protein Powered Super-Sour Slushie


Protein Powered Super-Sour Slushie


- 1/2 C Frozen Strawberries

- 1/2 C Frozen Raspberries

- 1 C Sugar-Free Lemonade

- 2 Scoops of Fruit or Berry Flavored Protein Powder, or for a really sour slushie, add one Raspberry Protein Shot (or whatever your favorite flavor is...try different shots for amazing flavor combinations)

- 1 C Ice

Mix ingredients in a blender or personal smoothie maker, and enjoy this protein-rich slushie. Kids will love this too, especially if you add some lemon juice to make it even more sour! If you are serving this to kids, cut back on the protein by half (or more, if you are using protein shots).

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss

Lunch

Now that you have an hour to sit down and enjoy a warm meal that will get you ready to tackle the afternoon, you need to find one that is quick, tasty and loaded with protein and other essential vitamins and nutrients. Here is a recipe for a delicious lunch that is terrific for those cold winter days, and it only takes a few minutes to make. (You can even bring the ingredients to work and put them in the fridge until you're ready to heat them up at lunch.)

Protein-Packed Poultry Soup


Protein-Packed Poultry Soup


This is a tasty soup you can make ahead and put in a thermos to take to work with you.

- 1 Can Low-Sodium Chicken Broth

- 1/2 C Cubed Chicken, cooked

- 1/2 C Egg or Rice Noodles

- 1/4 C Frozen Mixed Vegetables

- 2 Scoops Unflavored Protein Powder

- Garlic Powder, Onion Powder, Salt and Pepper to taste

Combine all ingredients with seasonings, and heat until noodles are soft and vegetables are heated through.


Mid-Afternoon Snack

Just like the mid-morning, many people start to feel their stomachs rumble around mid-afternoon. Because it is so close to dinner time, it isn't a good idea to eat anything heavy, but a tasty snack rich in protein will help to get you through the rest of the afternoon.

Peanut Butter/Trail Mix Protein Bars


Peanut Butter Trail Mix Protein Bars


- 1 C Crunchy Peanut Butter

- 2/3 C Applesauce

- 2 C Packed Brown Sugar

- 3 Eggs

- 1 C Flour, minus 2 Tbsp

- ½ Tsp Salt

- 1 Tsp Vanilla

- 2 Scoops Protein Powder

- 1/2 C Chocolate Chips

- 1/2 C Unsalted Sunflower Seeds

- 1/2 C Unsalted Pumpkin Seeds

Preheat oven to 350 degrees. Mix all ingredients together well, and spread into a greased, 9X13 cake pan. Bake for 35 minutes, or until center springs back when you touch it. Cool, and cut into bars. To turn these into high protein dessert bars to enjoy after dinner, mix 1 C icing sugar and 2 Tsp. (or so) water, and ice the bars. Then, melt chocolate chips and a teaspoon or so of vegetable oil, and drizzle on top of icing. These bars are high in fat, so eat them in small servings.

Dinner

After a long day at work, probably the last thing you want to do is come home and make dinner. What if there was a delicious, high-protein dinner all ready and waiting for you when you get home? Below is an awesome slow cooker recipe that will cook while you are out. Gather your ingredients before you go to bed, and throw them in the slow cooker before you head off to work.

High Protein Slow Cooker Creamy Chicken or Beef Stew


High Protein Slow Cooker Creamy Chicken


- 2 Cans Low Sodium Cream of Chicken or Beef Soup

- Enough Water to equal 2 cans of soup

- Boneless Chicken Breast or Lean Stewing Beef, Cubed

- Potatoes, cubed in water, set aside in refrigerator

- 1 C Frozen Vegetables

- Fresh Garlic and Onions

- Salt, Pepper, Other Seasonings, to taste

Combine soup, water, chicken and seasonings in slow cooker. Cook on low for seven or eight hours. When you get home from work, add potatoes (drain the water) and vegetables, and cook for another half hour or so on high. Serve with a slice of French bread, toasted with garlic butter. If you want, you can also add dumplings in the last half hour of cooking, but if you do, skip the bread.

RELATED: Healthy Soup Recipes for Weight Loss




Evening Snack

For a tasty, protein-rich bedtime snack that won't make you feel full, try this fun treat you used to enjoy when you were a kid:

- 6 Whole Grain Crackers, unsalted

- 3 Tsp Chunky Peanut Butter

- 3 Banana slices

Spread one teaspoon of peanut butter on each of three crackers. Place banana slices on top, and top with remaining crackers


Article Source: http://EzineArticles.com/expert/Jim_Duffy/2255

Tasty Recipes For High Protein Diets