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4 Easy Steps to Weight Loss - Small Changes For Big Results

There are messages everywhere today about the importance of diet and exercise for achieving and maintaining optimal health. Excess fat can lead to a long list of health problems that disrupt our quality of life and shorten our life spans. But as most everyone knows, putting on weight seems to be much easier than getting it off. The trick to losing weight is to get started with a plan that is easy to integrate into your everyday life. There are a lot of simple choices you can make that result in big benefits for your health and weight.

Weight Loss

1) Break down your goals into small steps
One of the biggest challenges to starting and sticking with a weight loss plan is motivation. Oftentimes, we set too high of goals for ourselves and then feel like failures when we don't achieve them. This leads us to give up altogether and quit. Worse yet, sometimes we feel so bad that we end up eating even more! The best way to motivate yourself and ensure you stick with a weight loss plan is to set small, achievable goals. For example, instead of setting a goal of losing 10 pounds in a week, decide to stop evening snacking - a good first step in losing weight. Then reward yourself with something you enjoy that is non-food related when you achieve that first step. These small celebrations will motivate you to keep moving forward toward your bigger goals.

2) Choose smaller portion sizes
Food is a big part of our everyday lives. We need it to exist and it is an integral part of our social lives, whether it involves going out to a restaurant with friends or celebrating a birthday or other happy event. Making better food choices is an important part of losing weight. But deciding to eat healthier doesn't have to mean giving up every food that you enjoy. The trick is to choose smaller portions. If you really want a piece of birthday cake, then have it! Just make it a small piece, so the calories can fit within your healthy eating plan. You will still get to enjoy the taste and won't feel deprived and excluded at the birthday party.

3) Drink more water
If you are a regular soda drinker, water can sound tasteless and boring. But it is a key and easy to add ingredient to any weight loss plan. Water is important for hydrating your body and it makes you feel fuller, resulting in less of a chance of overeating. If you still need more flavor, there are lots of different low calorie flavorings on the market that can make drinking water more appealing. Some are even packaged in small, take along sizes. Keep a reusable water bottle in your car and you can fill your body up with healthy water just about anywhere.

4) Start adding exercise - gym memberships not required!
Start moving your body more and you will not only burn more calories, but also strengthen your muscles, making you both look and feel better. Adding exercise to your lifestyle does not have to mean getting an expensive gym membership. Start simple - even a walk around the block is great if you haven't been doing any exercise. Consider getting some inexpensive, low weight dumbbells, and look up some easy exercises on the web that you can do in the comfort of your own home. There are lots of new exercise tools to choose from, from exercise bands to yoga balls. Aim to find something that looks like fun and then set a small, achievable goal, say 15-20 minutes of exercise a day. The improvements you see in your body will keep you motivated to continue pursuing your weight loss goals.

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Get a Flat Stomach - Bye Bye Baby Weight

So, you must be serious about learning how to get a flat stomach fast otherwise you would not be reading this article. Believe it or not, it's not nearly as difficult as you may have thought. Seriously! If you are like me then you have been trying hard to get rid of that after-baby tummy fat and reclaim your six pack abs.

Flat Stomach

Has radical plastic surgery even crossed your mind; but relax because you can get a flat stomach and a sexy bikini body through diet and exercise quickly and easily. It is easy to get a flat stomach using natural, non invasive methods. Just follow these easy steps below.

Stay away and say NO to junk food, take away and other fast foods! Rediscover the joy of cooking.

Say GO to lots of fresh fruits, vegetables, preferably organic if you can. Fruit and vegetables have a high water content and can actually help speed up your digestion

Drink plenty of water. Try to avoid high calorie sugary, energy drinks. Water helps flush toxins through your body and can actually help prevent fluid retention.

Eat small meals more frequently, starting with a high protein breakfast and lighter snacks later in the day.

Make a shopping list and eat before you go grocery shopping so that you are less tempted by impulse buys.

Get up, get moving and find exercise that really inspires you. If it does not inspire you, you will not stick with it.

Keep moving. If you are getting bored, so are your muscles so make sure to vary your exercise routine. Lots more hints and tips on what exercises really work below.

Knowing how to get a flat stomach is a skill that will stay with you for life and you can teach your friends and family as well. Not only will it improve your posture and core stability but your clothes will fit better. Being fit and healthy equals more energy and vitality. Your life will change forever. Remember, it takes 21 days to form a new habit and 21 days to break an old one. In 21 days or less, you could be seeing real, lasting results and be have the skills to get a flat stomach. The one that has been eluding you up to now.

Its a myth that post baby fat is the hardest to shift. Losing body weight is easy but actually losing body fat and learning how to get a flat stomach is something different and with some simple hints and tips, you are one step closer to finding out to get a flat stomach.

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The 30 Day Fitness Challenge - 3 Factors That Will Make Or Break You

The 30 day fitness challenge can be a very effective tool to help you reach a particular fitness goal. In fact, it's amazing the progress you can make in 30 laser-focused days towards any goal if you put your mind to it. Here are three factors that can make or break your ability to reach your fitness challenge goal at the end of 30 days:

Fitness Challenge

1. Consistency
Maybe you get really fired up and work out four or five times a week for a week or two. You're going to make it work this time and make some progress towards those goals! Then life happens, your enthusiasm start to wane, and you only work out twice the next week and three times the week after that. So we're taking two steps forward and two steps back - and really not making any progress. The key is consistency over the long term - integrating fitness into your daily routine. One big problem is that most people really don't like working out! If you don't like the form of exercise that you choose, you're going to have a hard time doing it consistently and doing it intensely. So the key is finding something that you genuinely enjoy and you'll have a lot easier time doing it on a consistent basis.

2. Planning
If you're like most people, you just go to the gym and 'work out'. You really have no plan for what you're going to do when you get there. You might get on the treadmill for 15 minutes, do a few machines, maybe some free weights, do some abs, and then call it a day. Does that really seem like the most productive way to work out? Of course not! Having a plan - whether it's from this website or it's custom designed for you and your goals - when you walk in the door is the first thing that you must have if you want to make significant progress towards your fitness goals.

3. Intensity
The last thing that plays a huge factor in getting the results you want is intensity. Although you may feel better about yourself because you made it to the gym, sitting on the recumbent bike for 40 minutes reading a magazine and then doing five minutes of abs isn't really getting you anywhere. Be honest with yourself; if you want to make significant progress, you have to work hard! The vast majority of people can't push themselves as hard by themselves as they can working out with someone else. So whether you hire a personal trainer or find someone who is just on the same page as you to work out with, you'll thank me for it!

Consistency, planning, and intensity are the three biggest factors that will determine your ability to reach your 30 day fitness challenge goals. Closely follow these basic rules and you'll be 90% of the way to success. Good luck to you!

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Fat Loss Plans That Should Work For You

A lot of articles on fat loss plans suggest that weight loss does not depend on the type of diet you are in. The key element to achieve fat loss is energy restriction. Whether you are on a vegetarian diet, Atkins diet, a low-fat, low carb diet or any kind of diet for that matter, you will only lose extra pounds if the energy restriction component is enough to create a caloric deficit at the end of the day. The one that works and provides long term result is the best diet plan. It should be one that resonates with your personal choices and values towards food.

Fat Loss

Dr. Malik S. Vasanti from Harvard School of Public Health said, "Currently, there is no conclusive evidence that one popular diet is superior to another in long-term weight control. Clearly, one diet does not fit all. Thus, when prescribing such diets to patients, it is important to consider cultural habits and food preference to maximize long-term adherence".

With this statement, it just clearly shows no one diet is perfect in all its popular and glamour. The perfect diet just for you would always be a diet that would be suited to your own preference. So this article will just give you tips on how to have fat loss plans.

Are you the ambitious type?
Well, this kind of diet is intended for persons madly in need of a quick fat loss. Most probably, they need to lose weight in order to look perfect for a particular event they are attending in the near future. This type of diet requires great discipline since much weight has to be done in a short period of time. A great amount of caloric restrictions should be done. As this might be unhealthy for you, it should be only used for a short time basis only. Switch to a long-term holistic diet plan after using this type of diet.

Do you want a diet plan that you could keep for life?
This type of diet is what most health professionals call a healthy lifestyle diet. A diet plan that compels you to eat food that is rich in nutrients without the necessary hassle of adding weight to your body. It is composed of meal that is complete with carbohydrates, protein and fat. (Yes, fat but only the healthy fat). Fruits and vegetables are the primary food in this diet. This doesn't restrict you to eat anything but it only emphasizes moderation in everything.

These two types of diet are the most popular and most revised types of diet plan. All you have to do is research and pick the interesting types of diet that absolutely fits your liking. The more it is more appealing to you, the better.

It is indeed really essential to find fat loss plans that are suited to you and ones which work best for you. Remember, the two main reasons that diets fail are lack of determination and choosing wrong weight loss program. So, choose and plan well.

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Exercise Tips - Best Exercises To Build Muscle Size

Many people workout without really knowing what exercises really add muscle size. All workouts will help you add some muscle, but certain ones add considerable amount of muscle mass. I like to call these the basic exercises for getting big.

Exercise Tips

Most beginners should start out with these first before moving on to another. Please use strict form and start off with light weight. Take your time while lifting and use full range of motion through out the exercise.

The squat is by far one of the best exercise you can do for developing muscle. It increases size in the legs and overall body size. This one movement can pack on loads of muscle when done right. I know many people who do just squats for building the lower part of the body.

Bench Press
I love the bench press. It's my favorite exercise to build the chest. Not only does it work the chest, but also develops the shoulders, triceps and abdominal. I recommend adding this to your workout routine to add size to your chest. People can also use dumbbells or barbells to do this exercise.

Dead Lifts
The deadlift is also a great exercise to add to your routine. It works the whole body, especially the back, legs and abdominal. Please be careful with this exercise. You must use strict form and take your time with this one.

Military Press
This is definitely a shoulder builder. If you want big size shoulders this is a must to add to the workout plan. Please start off light then add more weight as you get stronger. This exercise also works the triceps and some of the back.

Wide Grip Pull Downs
Mainly a back exercise this will give you that V-Shaped look. If the person is looking for a defined back muscles, add this to your workout schedule. You will be happy with the results. Also by changing hand position from wide to narrow the individual will be targeting different back muscles.

Barbell Or Dumbbell Curls
Looking for larger arms, bulging biceps. This one exercise can add muscle mass to the arms. Arms are fairly east to grow and curls will do the job. When doing standing curls do not swing back and forth. Lower the amount of weight and stay straight up when doing curls.

Triceps Press
Another arm building exercise. This one will make the back of the arm huge. The back of the arm called the triceps makes up two- thirds of the arm. Most people think the bicep is the biggest part of the arm. That's incorrect the triceps are. Build that part and you will have very large arms.

If you add the exercises I explained to your workout routines you should see an increase in muscle size and definition to your body.

I'm writing this article to help you realize how important exercise and nutrition is to your overall health and physical appearance. Exercise and nutrition helps with arthritis, diabetes, depression, motivation, weight loss, lowering cholesterol, flexibility and muscle definition.

If you are interested in getting into shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."

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2 Ways You Can Use to Train Your Abs Effectively

The thoughts of wanting to develop sculpted six packs abs is the dream of many men and women. Imagine for a moment how it feels to have a rock hard abs, especially while sun tanning at the beach. I can understand how difficult it can be to train your abs, I have been fat once but not anymore.


In this article, I am going to share 2 ways I use to train my abs effectively.

Diet regulating and adopting a regular exercise plan is the 2 ways I practice consistently.

Note: Please do not rely on any weight loss pills. I comment that because it does not work on me.

Simple regulating to your daily diet

Making simple dietary lifestyle change is the first step I did when I first started. To increase my metabolism rate which helps to burn off more calories, I consumed at least 6 smaller meals a day that consist of quality protein as well as food high in fiber. Eating quality protein helps to burn more calories as compared to carbs and fat. Furthermore, it is essential for building lean muscle in your body. I took quality protein from food liked eggs, milk, fish and low fat yogurt.

As for food high in fiber, I took fruits, green leafy vegetables and I try to avoid refined sugar and grains as those will cause my body to store more fat. You will find yourself feeling more fuller when you took high fiber food.

Regular routine exercise

My routine exercise for the week include both cardio exercise and a series of abs workout. Rebounding on the mini-trampoline is one of my favorite exercise I enjoyed and I do at least an hour, four times a week. Daily rebounding offers numerous health benefits and stimulation of metabolism is one of the main reason I go for.

I do a series of abs workout to tone up my abs at least four times a week after my rebounding which includes three sets of 30 to 50 repetitions of incline sit ups, crunches and long arm weighted crunches.

I consistently follow these 2 ways for 3-6 months before I see significant improvement to my abs.

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An Insane Workout Plan For Fat Loss in 1 Exercise!

If you are looking for an insane workout plan for you to lose the "bulge" then you have got to check out the following single fat loss method that I have included below. The only way for you to lose the belly fat and to acquire a set of rock hard abs you have got to significantly raise your level of perceived exertion. I have included a single exercise with a drastic fat burning plan for you to do that below! Read on if I have your attention.

Insane Workout

Insane Workout Plan For Fat Loss!
One of the most hard hitting methods you can use in order to burn body fat is to engage in cardio strength training related exercises. To combine both elements of strength and cardio you will stand to incinerate a ton more calories and in the process burn more body fat. This can be done in any number of ways ranging from doing circuits, intervals, or super sets of varying degrees. Exercises can be structured to do what you want them to. In other words, if you want to develop a lot of muscle mass then you can gauge your workouts for you to put on muscle mass. If you want to lose weight then you can structure your workouts to maximize on calorie burning. The key is that no matter your goals, just be effective in how you do it.

If you are wanting an insane fat burning plan then one cardio strength routine that I am going to talk about involves the use of kettlebell snatches in the structure of a ladder routine. Now first of all what are kettlebell snatches? Well kettlebell snatches are a tremendous core, hip, leg, ab, shoulder, and lower back strength training exercise that just happens to be tremendous at building superior cardiovascular fitness at the same time. To execute the snatch lift you basically have to lift the bell by pulling it from either the ground or from between your legs up to a held position above your head in one smooth explosive movement. This is done by you having to engage your hips and knees in a powerful action of flexion and extension in order to build the momentum to elevate the bell to a high pull position just next to your head. This high pull position should mimic you "pulling back on a bow." Once the bell reaches this position you must then vertically punch your palm towards the sky and lock out your arm to finish the lift.

Now what is the ladder routine? A ladder routine, in this case, involves you executing a single snatch with the bell in one arm and then changing over to the other arm to perform a single snatch. As soon as you execute the single rep with the second arm then switch back to the first arm to execute 2 snatches. You then switch back over to the second arm again to do 2 reps. The third switch will include 3 reps, and then 4, and so on until you reach the ceiling of how far you wish to go. If you want a truly insane workout with this then attempt to take the ceiling all the way to 10 with a moderately heavy bell and you will see what I mean about getting a serious cardio strength training workout.

If you haven't already started including the kettlebell snatch and other insane fat loss kettlebell lifts into your regular workout routine then you are missing out. Take the time to learn more by accessing the rest of my articles on the issue for free. Remember that most anyone can train hard, but only the best train smart my friend!

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Body Weight Training - Cheap, Fast and Effective

Body Weight Training Helps You Look Great!

Body Weight

Body weight training can be a powerful tool for someone looking to get healthier, shed that unwanted fat and tone up. Adding something as simple as a resistance band can increase the effects even more. However, having a gym membership has many benefits and should not be overlooked. The opportunity to socialize with other people interested in fitness, to get tips from professionals, the accountability related to paying for a membership, and the equipment available make any gym membership worth its price. With that said, a lot of times, vacations, bad weather, busy days with kids and family, and many other things can limit our ability to make it in to the gym. If these days off start to pile up, it doesn't take long for your hard work to fizzle away. If you find this happening to you, body weight training can help to slow down the fizzling, and keep those unwanted pounds off.

The key to a good body weight program is utilizing maximum intensity to burn fat, tone your muscles, and lose unwanted pounds. Something as simple as a push up or body weight squat can become VERY challenging when done rapidly and with correct form. There are thousands of different exercises you can do with nothing working against you but gravity. Body weight training is also a great way to learn how to utilize your core and stabilize your body. You're often forced to use multiple muscle groups and joints at one time because most body weight exercises aren't effective when sitting down. Oftentimes, many body weight exercises like planks and push ups are done with an arched back or with the butt sticking way up.

This lack of body control shows a weakness in the core and an inability to control your body in unsupported environments. Correcting these flaws are the first steps towards a more functional, healthy, and good looking body. I've put together a body weight work out called the "Hotel HIIT" It was originally designed for a client who traveled often for his career, so many times he would need a great work out with very limited space and equipment. He was primarily focused on losing fat and toning his body, so the body weight work out paired nicely with his goals. "Hotel HIIT" was a great way for him to be able to keep his momentum and gains going in the right direction even when he had to travel. Instead of coming back from his work trips 3 steps back from where he left, he was coming back in BETTER shape than when he left.

In order to get the most out of your body weight work out, you need to utilize repetitions and time effectively. There needs to be a proper relationship between exercise time and rest time. While intensity is important, you must keep in mind that perfect form is priority number one. I would rather see my clients do 5 reps with perfect form, then try to stretch out 15 reps with sloppy form. When you aren't using correct form, you put your body in uncomfortable positions where your muscles can't work at optimum efficiency. More importantly, you put your body at an increased risk of injury. My body weight work outs focus on a full body, fat blasting formula. With a good body weight work out, you'll be able to transform your body from flabby to firm in a short amount of time. The exercises I've put together will teach you to use your entire body as one unit. This helps you burn maximum calories while also promoting a more stable body. Stability in the body reduces your risk of injury inside and outside of the gym, while the intense fat burn will set you on the path to a more defined body.

How to Do Beginners Push Ups

Are you having trouble doing push-ups, or perhaps even doing just 1 push-up? Then there are a few different techniques that you can do for beginners push-ups. Just being able to hold a push-up position with your back straight and keeping the core tight can take a decent amount of strength and endurance to begin with.

Push Ups

The easiest way to start building your pushing strength would be to find a kitchen counter, a railing, or anything that you can lean against to form a 45 degree angle with your body. Then get into the push-up position by having the shoulders tucked in and keeping your legs and abs are tight. This will help keep your back straight and engage more muscles from the core and back to help with the exercise.

Next, simply perform the push-ups. Even the most out-of-shape individual should be able to get at least 10 good range push-ups with this easy technique.

After you complete a set of "45-degree angle" push-ups, then try dropping down to the floor and holding your self in the push-up position. Remember to keep the body tight and rigid to support your back and prevent it from sagging down towards the floor. Hold this "leaning rest" position for as long as you can, then push your self into yoga position called downward dog. The downward dog position will relieve some tension from the core but it will continue to put tension on the shoulders.

Basic workout
10x - 45-degree push-ups
30 seconds - Holding the push-up position/downward dog.

Keep repeating this cycle for as many times as you can. Feel free to add a set of sit-ups in between.

In a week or two from starting this workout, you may want to move onto doing knee push-ups. You can also try doing sets of these throughout the day and really build up some rep numbers.

Pretty soon you will be able to do 1 push-up with perfect form. Then simply keep doing your set of 1 rep push-up throughout the day. It wont be long before you are cranking out some serious numbers.

Also keep in mind almost all the muscles in the body support yourself while doing a single push-up, so it would be wise to learn different body-weight exercises that will all help supplement your push-up training.

Weight Loss and Fitness - Muscle Building

Putting on some muscle mass is key in order for your weight loss and fitness program to be most effective. Since it requires 40 to 50 calories each day to sustain one pound of muscle, adding several pounds of muscle mass will create a calorie deficit that can burn fat quickly.

Weight Loss

Conversely, losing muscle tissue as part of your overall fitness program is not effective weight loss. Ideally, calorie intake is used to feed muscle. With less muscle mass, it takes less calories to maintain body weight, therefore excess calories are turned into fat.

One of the easiest ways to add muscle is to perform progressive resistance type training. Since new muscle growth requires up to 48 hours between workouts to repair and regenerate, this training only takes place 2 - 3 times per week. However, during these "breaks" between exercise, your body will use up calories and burn fat as your muscles develop.

Steady state endurance training, and variable cyclical training are two common categories of exercise that will build muscle. A three mile jog at a fixed pace would fall into steady state while changing up tempo and momentum during that jog would put it into the variable class.

Variable intensity training is a more effective weight loss means than steady endurance because it builds muscle faster, increases cardio health, and it's just not as tedious or mundane. Also, with steady state endurance training, you are more susceptible to get stuck at one level and impede your advancement.

Here are some methods to add variance to existing training:
  • change up the number of reps in a set
  • change up the number of sets in a workout
  • change up sequences
  • alternate the order of exercises
  • rearrange the grouping
  • substitute the type of routine or alter the number of exercises
  • adjust the amount of resistance and vary the time spent under certain tensions
  • modify the number and length of rest periods between sets
  • try different repetition speeds and range of motion
  • adjust exercise angles and positions, standing/sitting, equipment settings, inclines
  • revise how frequent you train and the duration of workouts

How Do I Supercharge My Metabolism?

Most people may have heard the word "metabolism" in one health topic or the other. However, it is interesting to know that beyond this fact, most people do not know what metabolism refers to and its importance to our lives. We must "Ignite" our bodies in everything that we do, whether it's eating, sleeping or working, our bodies require energy to perform any and all of these activities. Our bodies derive the energy they require from metabolism. "Ignite15" places our body's metabolism on supercharge. Metabolism refers to the chemical reactions in one's body that convert the fuel stored in the food that we eat into fuel.


The mechanism of metabolism is quite complex. Researchers have discovered that certain proteins are required to control the metabolism process. Which is why starting your day with a breakfast that is filled with protein is an amazing way to "Ignite" your body and jump-start your metabolism. Metabolism is the process that keeps our body's cells alive. When the metabolism in the body cells stops, it inevitably means that those cells are dead. Your body will operate at higher levels with more stronger living cells. Igniting your body naturally supercharges your metabolism allowing your body to work at its peak.

The metabolism process has proven to be quite essential in explaining several mysteries regarding weight loss and weight gain. Researchers have revealed that some weight loss problems may be due to a low rate of metabolism in the affected person. They have also proven that those with higher rates of metabolism tend to have perfect physique. This research shows that one's rate of metabolism has to be raised so as to lose the excess weight. Yet, how does one supercharge their metabolism?

Many look to exercise as the only way to get the metabolism pumping. A person can speed up their metabolism by taking a hard look at what you are putting into your body. Our everyday lives effect our metabolism due to the environment that we live in. Air, food and water can have an adverse affect on our metabolism turning your body into a fat-storing machine instead of a fat-burning machine. Igniting your body supercharges your metabolism, turning your body back into a fat-burning machine.

Often people who have low rates of metabolism tend to find it particularly difficult to raise their metabolism. The body is accustomed to drawing sufficient energy from the metabolism processes that occur in the cells. When persons with low rates of metabolism try to raise this rate through various activities e.g. exercise, the resultant effect is that the body may feel reluctant to react as it now has higher energy demands.

These energy demands cannot be sufficiently met with the current metabolism rate. Thus, it is advisable that the person supercharge their metabolism by starting from inside the body first. By "Igniting" your body you can supercharge your metabolism, causing you to burn more calories, lose more weight, and enjoy a long work out. Simply said, it is time to Ignite Your Body and supercharge your metabolism.

3 Killer Bodybuilding Tips to Expand Your Workouts

Are you looking for some bodybuilding tips that will help you expand your workouts? Are you getting bored of the same ole routine? If you've answered yes to at least one of the questions above than this article is for you! You will discover 3 workouts that have proven to flat out work! No filler and No Fluff just 3 killer workouts!


Let's get to it:

Bodybuilding Tips 1 - The Big Forearms Workout
Take a seat on a bench. Grab a light-weight dumbbell. Grab the end of the dumbbell and do wrist curls but make sure you do them very slowly. Do 3 sets of 8. Now do 3 sets of reverse wrist curls the same way but now use a lighter dumbbell than you did for wrist curls since it will be harder to curl.

This routine not only enhances the dimensions of your forearms considerably, but also increases muscular definition. Almost immediately you will see bumps and veins popping out of the forearms. Compare grabbing the tip of the dumbbell to grabbing the center dumbbell. This workout works great. You will start to see great results in your forearms and the best part is you can do this fairly quickly and you don't even have to leave your home to see results!

Bodybuilding Tips 2 - The Over The Head Dumbbell Presses
First, grab two dumbbells and be seated on a chair or flat bench. Begin using the weights at shoulder level plus your palms facing in toward your body. From there, start with a smooth motion, press the weights upward in an arc over your head, rotating your wrists outward while you do so. From the time you're halfway done with the movement your elbows must be pointing away from the body.

In the very best position you should find your arms overhead, weights close together or slightly touching, and your palms facing out away from the body. Next, reverse the motion, lowering the weights back down to shoulder level and rotating your wrists in so you're again in the starting position for that exercise.

I'd recommend that you begin out using slightly lighter weights than normal overhead dumbbell presses to provide yourself a possible opportunity to get used to the motion with the exercise. You can even perform these from the standing position should you choose. This really is an incredible exercise for isolating the delts.

Bodybuilding Tips 3 - The Lower Body Squats and Deadlifts
Squatting and Deadlifting are often known as two of the Big Three exercises which are the reason for power and mass muscle building. If you have not already consider these two exercises as part of your routine, you should! Without them, your missing out on a chance to really increase your muscle mass. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Plus, the degree of intensity, squats and dead lifts force the body to release greater volumes of growth hormone, which leads to bigger muscles throughout your body. This spillover effect leads to strength gains in all you other lifts which translates right into a more muscular you! Squatting and dead lifting are especially critical for hard gainers due to hormonal spikes affecting all the body.

How to Lower Cholesterol Levels?

Lowering cholesterol is important for everyone, including younger, middle-aged, and older adults, and people with or without heart disease and/or stroke. Lowering cholesterol is extremely important key to reducing the risk of heart disease. High levels of LDL are associated with an increased risk of heart disease. Lower levels of LDL cholesterol mean a lower risk of heart disease. Most doctors suggest cholesterol levels should stay under 200 mg/dl. Lowering cholesterol is recommended to lead a more healthy life and main. Lowering cholesterol is just one way to look after your heart.


Lowering cholesterol is actually quite simple, and doesn't require surgery or drugs with healthy lifestyle, naturally lowering cholesterol is easy since it helps normalize your cholesterol, naturally and safely. One of the easiest ways to starting lowering cholesterol is to limit the amount of cholesterol you take in. What kind of foods and diets to chose for lowering cholesterol?

There are several foods & diets that have been discovered to lower cholesterol levels;

- Foods with enhanced levels of plant sterols can help lower cholesterol.

- Low Cholesterol Foods. Choose foods that are low in fat, especially saturated fat.

- Avoid fried foods.

- Foods high in soluble fiber are very helpful in lowering cholesterol levels, especially LDL. Plants are foods that more effective in lowering cholesterol.

- Replace high-fat foods with all low - fat foods.

- Oat bran and brown rice bran are the best foods for lowering cholesterol.

Discover how you can lower your cholesterol naturally by using a Cholesterol diet, exercise regularly and there are a number of herbs used for naturally lowering cholesterol. Maintain your healthy cholesterol naturally without Medication is easy since it helps normalize your cholesterol, naturally and safely. And it is possible to lower your cholesterol naturally. Lower cholesterol naturally and live a longer healthier life.

Lowering cholesterol is important for everyone because lowering cholesterol is a one important key in the prevention and management of cardiovascular disease. The main goal in lowering cholesterol is to lower your LDL and raise your HDL. Lowering cholesterol is just one way to lead a more healthy life and maintain a healthy heart.

7 Power Foods For Building Muscles

Nutrition is very important not only for the overall health of your body, but for losing weight and building muscles also. A healthy diet is crucial when it comes to gaining some muscles. Without eating the rights foods in the right quantities no matter how much you exercise you will not achieve that big and bulky look you have always wanted. The best foods you need to consume are the ones that are high in protein, as these are the building blocks for muscle growth.

Building Muscles

Let's have a look at the foods that offer the highest source of quality proteins:

1. Chicken and turkey. These lean meats should not be absent from a bodybuilder's meal as they are packed with proteins and are low in fats.

2. Fish. Coldwater fish such as tuna, salmon and sardines are not only rich in proteins but they also contain omega 3 fatty acids, which speed up muscle recovery and growth.

3. Beef. Red meat is an excellent source of proteins but due to the fact that it also contains saturated fat it is recommended not to eat beef daily. As longs as you mostly eat turkey and fish you can incorporate 2 or 3 red meat meals a week

4. Eggs. An egg omelet is your best friend when it comes to building muscles as eggs are the most pure source of proteins. Although there was a lot of controversy surround the egg yolk, according to new research the yolk is packed with vitamins and proteins and should also be consumed in moderate quantities.

5. Legumes. Vegetables and beans are a high source of proteins and fiber. Fiber helps your digestive system to function properly and it helps the body to maintain proper insulin levers. A healthy digestive system will aid in the absorption and assimilation of vitamins and nutrients, which is required for muscle repairing and growth. Dark beans contain the most proteins, and you should try and include these in your diet regularly.

6. Carbs. Our body also needs carbohydrates in order to bold muscles. But stay away from high processed and high glycemic carbs. These will increase you insulin levels and as a results, your body stores fat and this is exactly what you do not want happening. Instead choose carbs that have a low glycemic index. Vegetables and fruits are excellent with providing your body the carbohydrates it needs.

7. Whey protein. Nothing compares with a whey protein shake before and after your workouts. Lean meats also contain proteins, but it takes the body a longer time to absorb proteins from a piece of meat then from a protein shake.

Interval Training Workouts - The Perfect Way to Increase Your Body Strength

Interval training workouts refer to the practice of any cardiovascular workout such as cycling, running or rowing. Most performing athletes are accustomed with these types of workouts, which are designed to increase their resistance to the sensation of fatigue.

Interval Training Workouts

The great thing about these workouts is that they manage to provide a great variety of exercises. These exercises have the role to improve conditioning and they will help you burn more fat after you finish the workout, not only during the practice itself. Therefore, interval trainings are particularly efficient when it comes to one's ability to burn calories and lose weight.

Some of the most frequently practiced interval training workouts are detailed below:

Walk-back sprinting
This is a type of interval training that focuses on sprinting for a short distance (approximately 100 up to 800 meters). The runner needs to walk back to the point where he started the sprint and then repeat the sprint a couple of times. To make the workout more challenging, the runner can begin each of the sprints at a predetermined time interval and then sprint again every 3 minutes.

Fartlek training
Developed in 1937 by Swedish coach Gösta Holmér, this type of workout has been widely adopted by many physiologists. The term "fartlek" is of Swedish origin and can be translated as "speed play". Among the various interval training workouts, Fratlek training focuses on the aerobic energy as a whole.

Fratlek can be best defined as a continuous type of exercise. This form of interval training is different from the traditional one, in the sense that it is unstructured. This workout permits you to vary the intensity and speed as much as you like. A typical session lasts as much as 45 minutes and alternates aerobic walking with anaerobic sprinting.

30-60-90 Mixed Interval Workout
This type of workout is recommended to those who have been practicing interval training workouts for a long time. The workout is known as a type of high intensity interval training (HIIT). It contributes to the increase of your body's endurance and it boosts one's anaerobic capabilities. The workout will help you burn a great number of calories and fat, during and after you finish the session. The time frame in which the workout takes place is of 39 minutes.

Elliptical Interval Workout
This type of interval workout is perfect for those who want to burn more calories, increase their resistance to fatigue and make their gym workouts less boring. The elliptical workout entails an alternation of work sets and rest sets. Each set lasts one minute and it increases your body's level of endurance.

The elliptical internal workout includes a variety of exercises that will improve your condition. Please note that the exercises will help you burn fat only after the completion of your workout. Most importantly, you will lose a lot of weight.

The interval training exercises presented could truly contribute to your body's health, as long as you remain faithful to your routine. Internal training workouts are known for their effectiveness in improving cardiovascular health, as well as for their potential to make your body truly powerful.

Low Calorie Soup Recipes - 4 Healthy Soup Recipes for Weight Loss

Soups are extremely healthy and nutritious. There are basically two kinds of soups: clear soups and thick soups. There are many kinds of healthy soup recipes and low calorie soup recipes for fat loss which will not only satisfy your taste buds but also provide you with nutrition and help you stay fit.

Soup Recipes

Some of the low calorie soup recipes for fat loss are as below:

1. Cabbage Soup:
Ingredients: Half head of cut cabbage, 2 diced carrots, 4 sliced green onions, 1 can of diced tomatoes, 1 bunch celery, 1 cut green bell pepper, cooking spray, 2 tablespoon chopped parsley, salt, pepper and garlic powder to taste, water.

Directions: Put cooking spray in pot and saute the green onions for a while, then add the bell pepper. Add cabbage and celery and carrots. After a while add water and cover. Let it simmer and cook on low heat for a long time. You can check on the water and season it with salt and pepper. Garnish with chopped parsley, you can add cayenne pepper while cooking if you want it to be a little bit spicy. You can add mushrooms too. This is one of the healthy soup recipes!

2. Potato and Leek Soup:
Ingredients: 1 chopped leek, 5 diced potatoes, 500 ml vegetable stock, 1 tablespoon olive oil, 2 tablespoon chopped parsley.

Directions: Heat the olive oil in a saucepan and add leek. When it becomes slightly brown, add the potatoes and let it cook on low heat for half an hour. Stir occasionally. Now add the vegetable stock and mix well. Simmer till it thickens. Cool the soup and blend it until smooth. Pour in bowls and enjoy this low calorie healthy soup!

3. Chicken Lemon Soup:
Ingredients: 80 grams cubed skinless Chicken breast, 1 grated carrot, 1 grated celery, 4 finely chopped shallots, 800 ml chicken stock, 2 lemons, 2 tablespoon olive oil, salt and pepper to taste.

Directions: Heat the olive oil in a pan and add the carrots, shallots and celery. Add the chicken cubes. Cook for a while stirring occasionally. Add the juice of the two lemons along with the stock. Sprinkle salt and pepper and let it simmer for about 45 minutes. Enjoy this low calorie soup recipe!

4. Carrot Soup:
Ingredients: 1 tablespoon olive oil, 5-6 chopped carrots, 1 chopped onion, 10 grams of root ginger, 1 cube of vegetable stock, 3 cups water, 1 tablespoon basil, salt and pepper to taste.

Directions: Heat a pan and put oil then add onion, carrot and ginger. Cook till onion becomes soft. Make vegetable stock with the cube and water and add to the pan. Bring it to a boil and simmer for half an hour till carrots turn soft. Add salt and pepper and blend this in a mixer and add little water if required. Garnish with basil and enjoy this healthy soup recipe! It is a bright color soup and can be enjoyed with a toast.

Try one of these low calorie soup recipes for fat loss. These soups are low in calories and still provide a wholesome meal. You can diet without starving!

Need a Smoothie Diet to Lose Weight? Here's What You Need to Do

Using a diet smoothie to lose weight is one of the best methods that there are for anyone to use to help themselves reach their weight loss goal. Personally, I think that all weight loss program should incorporate smoothies as a healthy drink to help dieters lose weight. It should go without saying that healthy eating is the most important aspect for anyone in achieving permanent weight loss.

These smoothies can without a doubt provide the body with the essential nutrients that it needs to function on a daily basis, and the first thing we need to get into is what you should be putting in these smoothies.

Now what you should already know about diet smoothies is that they are mainly created through the use of raw fruits, natural sweeteners with additives, and some are also created through the use of vegetables. The first thing we need to address is the use of natural sweeteners in these diet smoothies. You should be using sweeteners such as Splenda rather than actual sugar to sweeten your diet smoothies.

Sugar can cause weight gain whereas Splenda is low in calories and can help with weight loss. Now we're going to address replacing actual meals with diet smoothies. The best thing in my opinion about using diet smoothies for weight loss is the fact that they can replace actual meals.

There are times when I exercise during the evening and I haven't felt like fixing myself a low-calorie meal, so instead I create me a good and healthy diet smoothie that has all the nutrients that an actual meal would provide me with. I've also done this for breakfast where instead of eating bacon and eggs I will instead drink a smoothie.

These smoothies are a phenomenal way to lower your hunger cravings so that you don't overeat, and because they don't always provide the necessary protein that the body needs I normally eat a protein bar before drinking my diet smoothie. I also recommend that you don't get rid of the pulp from the fruits that you use to make your diet smoothies.

This part of the fruit is without doubt the most nutritious due to the fact that it has a ton of fiber in it that helps the body. Fiber is a substance that the body needs to deal with hunger cravings and it also aids the body with making digestion a process that goes more smoothly. Because of this, your body will be able to get rid of water weight in the form of waste more easily.

Make sure that you are never skipping meals, especially breakfast, and make sure that there's a lot of variety between the smoothies that you are drinking in your weight loss plan. If you drinking the same diet smoothie it will be boring, and you'll probably end up quitting this diet method so be creative. This is how to get on a smoothie diet to lose weight.

Losing Weight Made Easy With Healthy Breakfast Recipes

How many times have you heard the old adage, "breakfast is the most important meal of the day?" Odds are you have probably heard it plenty of times in your lifetime. But what does it really mean and how does it affect your weight loss goals? Most importantly what can you eat for breakfast, that is both nutritious and delicious, and still stay on track on your diet?

Losing Weight

The reason it is so important is that it allows you to set the day right and give you the energy and mental stamina to get you through the morning. Having said that, this does not mean you can load up your breakfast plate with high fat and highly processed foods. This will only sap the energy from you and actually do the reverse of what a good breakfast should. This is why having healthy breakfast recipes in your arsenal is so important for you and your family. Healthy breakfast recipes will help you and the family lose weight and give you the energy you need to start the day.

Any healthy breakfast recipe should consist of all natural hearty foods that will keep your stomach full throughout the morning and give you the energy to excel throughout the day. Having an abundance of energy is a wonderful by-product of using healthy breakfast recipes in the morning.

Healthy breakfast recipes will keep you from overloading on the sugars and fats which tend to slow you down and not give you the energy boost you need and want. A personal favourite of mine is creating a whole omelet with some yellow peppers, salsa, and some low fat cheddar cheese. As a side, I like to have some fresh fruit consisting of grapes, cantaloupe, and honeydew melon. I also enjoy a glass of freshly squeezed orange juice with my regular cup of coffee. This healthy breakfast recipe is all natural and will surely give you the energy you require to get through the morning. A breakfast like this, first thing in the morning, will allow you to lose that weight without feeling that you are missing out anything good. This healthy breakfast recipe is chalk full of protein, natural sugars, and enough good calories to give you the strength and energy to conquer your challenges all morning.

Losing weight is a challenge and the challenge often stems from having to eat a diet consisting of too few calories or depriving oneself from tasty foods. However, there are healthy breakfast recipes that allow you to eat delicious meals with the right amount of nutritional value and caloric intake to help you not only lose weight but give you the right amount of energy required to succeed every day.

Breakfast is a very important meal in any diet plan. This is why having a selection of healthy breakfast recipes to choose from help you and your family eat healthy, lose weight, gain the daily energy required, and not get bored of eating the same food over and over again. It is these benefits that healthy breakfast recipes gives to you that makes it an essential part of your diet plan.

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Foods That Boost Metabolism - Fruit

The food you eat will help boost your metabolism pace, or the pace that your body digests and uses up energy. Although eating correctly can help you boost your metabolism, your metabolism pace depends upon a lot of things together like activity, your daily diet, how frequently you eat, when you eat and just how much fluid you consume as well as some things which you may not have the ability to influence such as your age bracket, genes and your gender.

Leptin is a hormone that normally is present in our bodies. Leptin is in charge of energy either taken in or removed from our bodies. Put simply, leptin will help control our hunger and our metabolism. If you eat fruits, you will assist the naturally found leptin to boost your body's metabolism functionality.

Just How Fruits May Boost Metabolism
A lot of industry experts suggest having fruits in your metabolism boosting diet plan. Fruit which is full of phytonutrients and vitamin C boosts your body's metabolism pace by assisting the naturally occurring leptin within your body to function quicker and more effectively. Additional fruits to check out are fresh fruits which have higher fluid amounts. Fluid is important to letting your body's systems function, particularly your metabolism. Although it is recommended to consume lots of fluid to boost your metabolism, you may find it helpful to eat fruit with higher fluid amounts.

Fruit With Vitamin C
Fruits like lemons, grapefruit, oranges, limes, peppers, mango and kiwi are quite high in vitamin C and will provide a boost to your metabolism. Kiwi and grapefruit are particularly important to incorporate into your diet. A kiwi offers virtually the total amount of vitamin C you will need in an entire day and grapefruit is known to have a distinctive metabolism increasing characteristic.

Fruit Full Of Fluid
Additional fruit to incorporate into your diet are melons like honeydew melon and watermelon. Due to their higher fluid amounts, they will help accelerate your metabolism by ensuring your metabolic function has got lots of the fluid that it requires to work.

Additional Fruit
When you are uncertain of exactly what additional fruit does the job to help boost your metabolism, choose fruits which are extremely colorful. The flavonoids and carotenoids that create the robust coloring additionally suggest a very high level of phytonutrients and will help your body's all natural leptin to boost your metabolism. Some examples of these types of fruit are cherries and blueberries.

Stay Fit and Healthy the Right Way in 2016

For many years now, more and more people are becoming health conscious. Fitness has turned out to be a growing concern for most people, while some people pine for a well-toned body. Some want the perfect tummies or full to bursting biceps. The end result of this has been frequently jam-packed gyms and spas.

Fit and Healthy

Advertisement weight loss products are often splashed on magazines, newspapers and TV. You would not be surprised to see that you are not the only one striving to have that perfect. Being genuinely healthy needs a healthy lifestyle and a well-balanced diet. The proper diet gives us the nutrition needed to refurbish exhausted muscles and maintain a positive energy level.

Most fad diets are not effective and healthy. That is where this question comes in, "How do I get fit and healthy?" You can try the two basic diets: high-carb diets and high-fat diets. High-carb diets are all about eating lots of foods rich in carbohydrates, whilst high-fat diets approve of foods rich in fat.

Dieting need not only be focused on losing fat. You can achieve weight loss if your diet coincides with your lifestyle, needs and satisfaction in the food that you eat. The diet that is perfect for you is the one that makes you healthy, fit, helps you maintain it and keeps you satisfied.

If your diet is aimed at keeping you fit, set up your meal schedule so that you eat in moderation.
It means that you only eat when you need to. To keep your body functioning well, eat the proper amount of proteins, carbohydrates, fats, and fibre. Make a list of a variety of healthy foods to avoid eating the same meal over and over.

Drink lots of fluid. Water is the best and most natural drink of all. If you hydrate often, your body will flush out the toxin and will help you maintain good digestion. Cut down on your alcohol intake, even light beer contains as much as one hundred calories. Stay away from sodas and drinks with too much sugar.

Get the right amount of sleep. Too little sleep, as well as too much sleep is not healthy. Lack of sleep will eventually show on your skin. For you to maintain a healthy body and lifestyle, you need determination and discipline, and of course will power. With these, you can get fit and healthy in no time at all!

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Exercise Vs Diet For Weight Loss

When it comes to fat burning, the first thing that we think of is which route to take, do we exercise, or do we go on a diet, or do we do a combination of them both. The traditional advice to burning fat is to eat less and to move more.

Weight Loss

There is a ton of things to do to burn fat however we are constrained by our finite resources such as time and money. Weight gain and loss revolve around caloric expenditure and consumption.

Diet Only Route
This is the easiest route because we are going to be eating anyway so we might as well cut out the calories in our meal. For most people cutting out calories is easier than burning them off but what we really want is burn fat and not to lose muscle. When we take the diet only route that is exactly what happens, not only do we burn fat but we also lose muscle as well.

When most people hear the word "diet" they think of grilled chicken and salad only, however this is an extreme diet that you probably won't have to commit yourself to. You might want to try a more balanced diet that includes high fibre and a variety of colours.

The diets with the fastest results are the low carb diets which make them the most popular, but they are difficult to sustain. Unfortunately though, most people on a diet only program tend to gain the lost weight back within two years.

Exercise Only Route
Exercise is an important part of weight loss, without it, part of the weight loss would involve muscle loss and not just fat loss. The problem with an exercise only plan is that you could possibly end up eating more and thus gaining extra unwanted weight. However those who do exercise regularly tend to keep the weight off for longer than those who don't exercise.

Exercising for just twenty minutes can boost your mood for up to 12 hours and can even help treating people with depression. Exercise has many benefits like reduced stress and better sleep at night. The most important benefit of exercise is that it increases the rate at which your body burns fat.

Muscle tends to take up less space than fat so even though you'll gain muscle weight you will defiantly look and feel better.

A Combination of both Exercising and Dieting
This is probably the best route to take.

The great thing about this approach is that dieting and exercising help to complement each other. The general rule is that weight loss should be 75% diet and 25% exercise. The important thing to remember is that dieting initially helps the process of weight loss but exercising helps keep the weight off.

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Lose Ten Pounds Fast - 10 Ways to Burn Fat & Lose Pounds Quick!

Want to lose ten pounds fast, in a healthy way that actually speeds up your metabolism? This article will give you 10 of the best tips for burning fat, losing pounds, and getting a lean, fit body quickly. After reading this article you should be able to lose at least 10-15 lbs within the next couple of weeks. Good luck!

Burn Fat

1. Get focused by writing out a goal statement and reading it twice a day.

2. Do a 1 or 2 day raw juice fast or raw foods diet to jumpstart your fat loss progress.

3. Boost your energy by getting plenty of sleep and drinking at least 60 ounces of water per day.

4. Start doing some form of light exercise for at least 10 minutes every morning.

5. Cut out most processed foods from your diet, especially anything that contains refined sugars, flours, or fats.

6. Limit your intake of starchy carbs -- such as potatoes and rice -- and learn how to cycle them in a way that speeds up your metabolism.

7. Eat a diet based around lean proteins, high-fiber "good" carbs, and healthy fats. Diet is 75% of the solution for losing weight fast.

8. Start doing some form of higher-intensity interval-based exercise 2-4 times a week. Interval training is the ultimate fat-burning exercise and one of the best ways to lose 10 pounds fast.

9. Find a sport or activity you enjoy. Spend at least an hour a week playing a sport or doing a fun, higher-intensity activity such as hiking.

10. Take whey protein powder, omega 3 fats, and a good multivitamin in order to support quick fat loss.

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