Monday, March 17, 2008

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Going Organic

A growing number of us now call for organic produce. But what exactly does organic produce involve? And why is it considered better to eat organic produce? And, when you've decided it is better, where can you find it?

So what does organic involve?

When we choose to eat organic produce we are recognising that our health is directly linked to the food we eat and to the quality of the soil it was produced in. Organic farming takes place on balanced living soil, for which farmers have used crop rotation instead of artificial chemical fertilisers and pesticides to make it fertile.

And why is it better to eat organic?

1. For the taste

Practically everyone agrees that organic food tastes so much better than non-organic food. And as we know if a food has more flavour it will satisfy our tastebuds that much more quickly, meaning that we won't necessarily be longing for more.

2. For your health

Organic produce contains, on average, a higher level of nutrients and so will give the immune system more of a boost.

3. A question of trust

We may ask "how can we know that a particular foodstuff is organic?" It's true that it's a question of trust like many other things that we take for granted in life. However, organic food comes from trusted sources. All organic farms and food companies are inspected at least once a year. The standards for organic food are laid down in European law. What's more, if we trust completely that we are choosing the best quality food that we can have, then our body will benefit all the more.

4. Care for animals and wildlife

Animal welfare standards are much higher in organic farms and organic farming supports more farmland wildlife than non-organic farming.

So where can we get organic produce?

Online sources of information for the UK/USA and for Online Organic food delivery in the UK and open air markets in Geneva are listed here.

Offline sources in Geneva, Switzerland and neighbouring France include

Bio-Servette , 3 route de Meyrin, 1202 Geneva - 022 733 8674
Le marché de vie, 25 rue des Eaux-Vives, 1207 Geneva - 022 735 44 34
Satoriz , 44 route de Geneva, 74100 Ambilly, France - 0033 450 38 88 08
Satoriz , 31 rue Voltaire, 01210 Ferney-Voltaire, France - 0033 450 407862
LACOMBE traiteur Au deux portes, Rue Schaub 10, Geneva 022 734 11 22

The supermarkets

Coop, Migros, Manor, Globus

Copyright © 2008 Janet Gomez

Janet Gomez, nutritional consultant, produces the "Nutri-Jyoti News", a free bi-monthly e-newsletter for busy professionals. If you feel ready to learn how to use nutritional strategies to manage your energy levels, sign up for her FREE e-course " 5 Nutritional Keys to Vitality in your Life " at

Pondering Energy Drinks And The Fatigue Of A Nation

This past weekend, I passed a gas station and saw a sign on the front that said "Try our new Shockwave Energy Coffee." Huh? Energy Coffee? What does that make regular coffee? And all these years I've been thinking people drank coffee for the energy provided by the caffeine. Apparently not and SuperAmerica has just what you need. Energy Coffee! Seriously though, it got me to thinking about why we, as a nation, are we so addicted to caffeine for a jolt? Why are we so tired? Why do energy drinks have yearly sales to the tune of $3.4 billion?(1) At an average of, say, $2 a can, that's 1.7 billion cans of Monster, Red Bull, and other such drinks.

I recall when I was in high school and the first "energy" drinks came out. Josta was the first one around and it would be considered little more than water compared to today's Rockstar and Adrenaline Rush drinks. Consider that an average cup of coffee has 100-150 mg of caffeine. Josta, by comparison had 58 mg per 12 oz, meaning about 97 mg in the 20 oz bottle.(2) That's right; the first mainstream energy drink had less caffeine than coffee. Even Red Bull only has about 115 mg, though that's for an 8.3 oz serving. Contrast that with Monster Energy Drink at 160 mg per 16 oz. If you really want to get juiced up, a quick glance at The Caffeine Database (3), shows one ounce of Ammo contains 171 ounce! That's, ohhhh, only a bit over 3 times the amount per ounce in espresso. I think my head would explode. Of course we're not taking into account any of the other stuff in these drinks, like taurine, glucuronolactone, and sugar. Ok, so I had to look into "Shockwave Energy Coffee" and find out just what this stuff is. It turns out it's just super-caffeinated coffee...that's not very exciting.

So why do we have such a reliance on this drug called caffeine? It seems that, as a society, we are perpetually tired. It's so common to hear people talking about not being able to function before their first several cups of coffee that no one even bats an eyelash. "Don't talk to me before my 4th cup of Joe." A caffeine addiction is a drug addiction that is socially acceptable.

First, the obvious reason we're so tired is lack of sleep. Our culture thrives on being always on, 24-hours, all "Go go go!," "I can sleep when I'm dead." We constantly burn the candle at both ends. Up at 5am to commute an hour or so to work (which you probably don't like), put in your 10 hour day, commute another hour or so back home, where you'll grab a quick dinner (because you're too tired to cook) and plop down in front of the TV for some mental stimulation, finally turning it off around 11 or 12 to grab your 5-6 hours of sleep because "that's all you need." Sound about right for so many people that you know, possibly yourself?

Second, there's a general lack of fitness that results in an overall state of fatigue. Whether you're overweight or just generally out-of-shape (yes, you can be at your "optimal" weight and still be out-of-shape), you probably come home from your exhausting day too tired to exercise. This kick-starts the vicious cycle of being too tired to workout and conversely, too tired because you don't exercise. That's the Catch-22 there. You have to exercise to have the energy to exercise. So you just don't do anything.

Finally, there's a poor diet that has many people reaching for the caffeine. How many people do you know that need a "fix" after having their healthful lunch of a sandwich with some baked potato chips and a Diet Coke? That fatigue is the same that you feel after gorging on every type of pie available at Thanksgiving. Then there are the people riding sugar wave after sugar wave to get through their days. I love when I have day long meetings or training classes and they provide pastries in the morning, then a carbalicious lunch, then cookies in the afternoon for a little "pick me up". Amazingly, I avoid all of that stuff and don't need a pick me up. Without the sugar rush, there's no sugar crash and no Jonesing for another hit to stave off the end of that wave.

So how do you fix the problem and get off of this drug? For starters, you have to get enough sleep. Here's a clue to whether you're sleeping enough: if you need caffeine to get going, you're not. If you need caffeine or sugar throughout the day to keep you going, you're not sleeping enough. It is abnormal to need a stimulant to keep you going, perhaps not "abnormal" in terms of our society, but definitely abnormal in terms of human physiology. The body has everything it needs for energy production provided it is given the right fuel and the right rest. Here's a question for anyone that claims to only need 5 or 6 (or 3 or 4 in some extreme cases)...can you make it through the day without resorting to caffeine of any sort? If you can, then I will lend some credence to you being able to operate on less sleep than the norm.

Since you probably have a job that requires you to be there, and consequently to wake up, at a certain time, getting enough sleep means you need to go to bed earlier. Turn off Leno or Letterman; it's not that funny and your friends will tell you all the jokes tomorrow anyway. I'm usually in bed by 10 during the week, get my 8-8.5 hours of sleep and don't feel that my quality of life is lacking because I don't see late-night TV. Just letting your body get the rest it needs is a big step in ditching the caffeine requirement. That doesn't mean you can't enjoy a cup of coffee now and again, or even daily. It just means you'll be able to function fully without it. You may need more than 8 hours also. If you're a heavy caffeine user, you're probably already sleep-deprived and in need of some recovering.

Next, you have to get some activity. Remember the Catch-22 above? Well, you have to reverse it by getting up and doing something. Coming home, grabbing the remote, and plopping on the couch is not going to improve your energy levels. You have to drag yourself outside and walk or run or throw a football or do something. You'll be amazed at how grabbing some activity will improve your energy levels and give you more energy to get more activity which will give you more energy get the picture. Nobody ever begins exercising because they just have too much energy to sit on the couch. It's only through willpower that most people get up off the couch and create the energy to change their lives.

Eating better would help too. Ditching all of the processed carbs - the grains, the sugars, the junk food - will work wonders. Add some protein and fat and up your fruit and vegetable consumption and be amazed at how your body responds. It's amazing that when you feed your body what it's intended to consume, it responds with energy and vitality. When you feed your body Frankenfoods in colorful boxes, it responds with lethargy and illness. Ok, so it's not really surprising. Remember that energetic and lively is the normal human way of life. It's only through destructive living that the body learns to rely on seemingly innocent stimulants like caffeine.

Disclaimer: I drink tea regularly, both green and white which contain small amounts caffeine. I also eat a good bit of dark chocolate when I have it around and it contains a stimulant called theobromine, which is similar to caffeine. I even have coffee now and again, though rarely more than once a week (haven't had any in four weeks now) and usually only before a hard workout to take advantage of the stimulant properties; it's a legal performance enhancer.

(1) Energy drinks' sales explode despite concerns
(2) Caffeine Content of Beverages, Foods, & Medications
(3) The Caffeine Database

Scott Kustes is the owner of the Modern Forager blog. A computer geek by training, he brings an intense passion for nutrition and health, specifically how evolutionary history determines the proper food for the human body. By looking at nutrition through the lens of evolution, in much the same fashion as Dr. Loren Cordain, Scott is able to find the logic behind what works and what doesn't.

Cholesterol Lowering Foods

Lower Cholesterol with Key Nutrients

You've heard the way to a man's heart is through his stomach. Where high cholesterol is concerned, there's a lot of truth in that familiar saying - for both men and women. That's because virtually every bite of food can affect your body, and in particular your cardiovascular system, either positively or adversely.

Watching what you eat, along with weight control and physical activity, is well worth the effort. The National Heart, Lung and Blood Institute reports lowering your level of low-density lipoprotein (LDL, or "lousy") cholesterol can reduce your risk of heart disease by as much as 40 percent.

For your taste, there's probably been way too much emphasis on what you can't eat (baked goodies and snacks containing trans fats) or can only consume in moderate amounts (meats high in saturated fat, high-fat dairy products). Instead, let's focus on key foods - many with healthful nutrients in common - you can, and should, wholeheartedly embrace to improve your cholesterol profile:

Feel your oats

Starting your day with a bowl of oat bran or oatmeal provides about four grams of soluble, or viscous, fiber. Also found in beans, lentils and other legumes, barley, eggplant, okra, fruits and psyllium, viscous fiber dissolves into a sticky gel that helps lower LDL cholesterol and other lipids (fats) from the bloodstream. The American Dietetic Association recommends 25-30 grams of dietary fiber - both soluble and insoluble - each day; additional servings of viscous fiber will help lower LDL cholesterol levels. If your diet has been lacking fiber, increase your intake gradually to avoid intestinal distress.

Pass the nuts, please

Thanks to an abundance of monounsaturated fats that help lower LDL cholesterol, raise HDL (healthy) cholesterol and keep arteries clog-free, the FDA suggests nuts may reduce the risk of heart disease. As long as allergies are not an issue, moderation is the only word of caution when reaching for walnuts, almonds and other tree nuts. To avoid calorie overload, refrain from eating more than a 10-15 of these high-fiber, cholesterol-free snacks each day.

Good things come in 3s

Among numerous other health benefits, omega-3 fatty acids help fight heart disease on multiple fronts - lowering blood lipids (total and LDL cholesterol, as well as triglycerides), easing high blood pressure levels, and helping prevent arterial blood clotting factors and inflammation. Experts recommend two dietary servings a week of fish high in omega-3s, such as salmon, mackerel and herring; fish oil supplements are also convenient. Excellent plant sources include walnuts and flax seed (also high in soluble fiber, by the way).

Time for tofu?

Cholesterol-free soy protein- whether as edamame, soy milk, tempeh or soy nuts and butters - does your heart good. The American Heart Association concluded in Circulation (Jan. 2006) that soy does not significantly decrease LDL cholesterol; even so, the AHA advises substituting high-fat, high-cholesterol meats and dairy with soy may prove beneficial to heart health. Moreover, the FDA says eating 25g of soy protein daily may reduce the risk of coronary heart disease.

Pucker up

Israeli researchers who prescribed a daily serving of red or white grapefruit to coronary bypass patients with high cholesterol cite significant decreases in cholesterol levels after 30 days. Fresh red grapefruit proved even more effective than white at lowering cholesterol. No changes occurred in a third patient group, which did not eat grapefruit. (Consult your doctor or pharmacist before increasing your consumption of grapefruit, which is known to interact with certain medications, including those for cholesterol.) Oranges - which, like grapefruit, are high in antioxidants - appear to have a beneficial effect, as well.

Go green

Present in small quantities in the cell membranes of many fruits, vegetables, grains and other plants, plant stanols and sterols are "functional foods" - a category of foods that deliver health benefits above and beyond their nutritional value. In the digestive tract, plant stanols and sterols work similar to soluble fiber, inhibiting the absorption of LDL cholesterol. Studies show eating 2 grams of stanols/sterols each day can reduce LDL levels by up to 14 percent. Specially formulated margarines and orange juice are among products currently supplemented with these natural compounds.

A Combined Effort

While adding even one or two of these items to your regular diet is certainly smart, the latest research indicates eating a combination of lipid-lowering foods boosts their effectiveness (American Journal of Clinical Nutrition, March 2006). Study participants who successfully adhered to a diet high in viscous fiber, soy protein, almonds and plant sterol margarine for a year saw their LDL cholesterol level drop more than 20 percent - comparable to the results of others in the dietary study who also took a statin drug.

Ideally, we recommend lowering your health risks with lifestyle alternatives rather than medication However, if your cholesterol level is seriously elevated or you have previously had a heart attack, a cholesterol-lowering drug in conjunction with therapeutic changes may be necessary."

The Butter Versus Margarine Debate

This seems to be an area of confusion for many people. Some swear by butter only and others opt for margarine. Who is right? It is time to clear up the confusion.

First of all, both are fats. Therefore, the number of calories in 1 tsp of butter is equal to the number of calories in 1 tsp of margarine. The difference is the type of fat they each contain.

Butter consists of saturated fat. Saturated fat is found mainly in animal sources. Sources of saturated fat include meat, milk, cheese, ice cream, shortening, lard, coconut oil, and palm oil. The more saturated fat a product contains the more solid it will be at room temperature. For example, a stick of butter has more saturated fat than tub butter. Saturated fat leads to increased cholesterol levels.

Margarine is made of partially hydrogenated vegetable oils. Vegetable oils are unsaturated. Unsaturated fats are better for our health than saturated. The key words to make note of are "partially hydrogenated". To make oils solid, hydrogen is added resulting in a trans fatty acid byproduct. These trans fatty acids have given margarine a bad rap, because they are just as bad for our cholesterol levels as saturated fat. So what is the solution? Read labels when you are shopping. As of January 2006, all packaged food products must list the content of trans fats on the nutrition fact panel. Therefore, check the margarine food label to make sure trans fats equal zero. Some products have also added a label that states "no trans fat" or "trans fat free".

Regardless of which you choose, margarine or butter, you still need to limit the amount you add to foods. One tablespoon of margarine or butter equals approximately 100 calories.

Bottom Line: Margarine is the better choice over butter for your health. Select margarines that have zero trans fats. Even better, opt for a "light" margarine with "no trans fats".

Are you ready to improve your nutrition? Lose weight? Lower your cholesterol? Contact Lisa Nelson, RD, founder and owner of eNutritionServices. Receive the support you need from the comfort of home. To learn more visit

How Many Calories To Lose Weight

Isn't that what we all want to know -- exactly how many calories will make us lose weight, magically and forever? But...

* Is that the number of calories you should eat, or the number you should cut out?
* How many calories for how much weight?
* Does it depend on your body shape/genes/lifestyle/metabolism?
* How many calories a day/week/hour?

Confusing isn't it?

Let's take the questions one at a time.

First, you can choose whether to work out how many calories you need to eat or you can decide how many calories to trim from your normal eating pattern. All it means is finding a way to the right number of calories (or kcal) for your needs right now.

Second, you need to decide how much weight you want to lose -- but be sensible, no one wants to see your skeleton while you're still wearing it. As a good start, aim to lose a pound or two a week, but not more than that or you'll just be losing water and muscle instead of fat. Human fat contains about 3500 kcal per pound, so to lose a pound a week you should use up 500 kcal more a day than you eat.

Third, yes and no. Your body shape / genes / lifestyle / metabolism will all have some effect on how easily you tend to gain or lose weight. But the most important of these is lifestyle. For example, an Olympic athlete will burn calories faster than someone who sits in a chair all day. And a person who eats a balanced diet will not put on weight as quickly as someone who gets every meal from a fast-food outlet.

Fourth, the usual recommendations for daily calorie intake are 2000 kcal for women and 2500 kcal for men. If you are particularly short / tall / fine-boned / muscular / active / sedentary your calorie needs could easily be very different. You can calculate the exact number of calories you require by multiplying your resting metabolic rate with your activity factor. For example, a 6 ft-tall bricklayer might need 3700 kcal while a 5 ft-tall housebound person may only use 1400 kcal.

To summarise how many calories to lose weight are required, it comes back to the old -- but true -- saying 'eat less, do more'. In this case less really is more: less calorie intake, more weight loss -- although that doesn't mean you have to starve yourself. Just watch portion sizes and be a bit more active!

Most of us love to eat, that's human nature. But it's what we're eating that can make all the difference, small changes in our eating patterns really can transform our figures!

And just as a final thought - did you know that you could lose 36 days from your lifespan for every 11 pounds of excess fat you have? There's an incentive for healthier eating!

© Eleanor Knowles 2008

For loads more details of how to lose weight sensibly and keep it off, including how to work out your own personal calorie requirement, and enjoy eating, go to

Saturday, March 1, 2008


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Monday, February 18, 2008

Your Body And Antioxidant Foods

Even though a lot of people don’t actually realize it, a lot of antioxidant foods that we consume are from vegetables. Vegetables such as broccoli, cauliflower, tomatoes, and peppers are all excellent choices with some great benefits for your body. When consuming vegetables, you should always go for those that are rich in color, as they are high in what is known as phytonutrients.

Phytonutrients are nutrients found in the skins of several fruits and vegetables, which give the food color as well as flavor and scent. Phytonutrients are quite simply the best types of antioxidant foods that you can find anywhere. If you are looking for a supplement value, the coq10 offers you a high level of antioxidant value.

Although fruits and vegetables are the best sources for antioxidants, the problem with them is that they are produced by the use of chemical herbicides, pesticides, and different types of fertilizers. Over the years, studies have shown that fruits and vegetables which are organically grown are high in antioxidants, and boast a much higher concentration than those that have been produced commercially.

In the busy world of today, it can be very tough to eat like we should, nor can we eat organic fruits and vegetables all the time. If you can’t or don’t have access to organic fruits or other sources of antioxidant foods, you should look into nutritional supplements that offer you the phytonutrients you need in your diet.

Supplements that contain phytonutrients do have advantages when compared to certain fruits, such as carrots - which can elevate your blood sugar level to a very high level. Phytonutrients found in supplements are the extract of pigments where nutrients are concentrated, meaning that they draw the best from antioxidant foods, leaving the calories and sugar behind.

Don’t get the wrong idea here, fruits and vegetables are indeed good for you. They are high in antioxidants, although those that are produced commercially generally come with chemicals and such that aren’t so good for you. Canned fruits and vegetables come with high levels of sugars and calories, which antioxidant supplements don’t have. The supplements offer you the levels you need, without any chemicals, sugars, or calories. This way, you don’t have to worry about consuming anything that isn’t good for you.

No matter how you look at it, healthy eating for your body starts and end with foods that contain antioxidants. There are several types of foods that contain antioxidants, although fruits and vegetables contain the most amounts. Steak and meat are also great sources of antioxidants, along with other great benefits, such as protein. Anytime you can’t get foods that contain antioxidants - you can count on supplements to deliver the amount you need to stay healthy.

Liquid Vitamins Versus Chewable Vitamins

Nearly 50% of Americans residing in the United States use some type of vitamin or vitamin supplement ever day. Even though they may take vitamins, most are unaware of the fact that nearly 90% of the nutrients and minerals found in the vitamin isn’t properly absorbed by the body, which means they are virtually watered down and most of their benefits proven to be not effective.

Almost all individuals who take vitamins use the pill form. Pills were once thought of to be the best, simply because they were the only vitamin sources. These days, liquid vitamins are much more effective, and people are starting to realize it. Although many use pills or chewable vitamins, they aren’t getting near the benefit they think they are.

Vitamins and supplements are very popular, especially for those who have active lifestyles and find it difficult to consume the necessary vitamins and minerals they need from the proper meals. Therefore, those with busy lifestyles turn to vitamins and supplements to give their bodies what it needs to carry out day to day activities. Even though you should never replace food with vitamins, vitamins can help you to get the nutrients and minerals you need on a daily basis.

The main reason why liquid vitamins are more effective than pills and tablets is due to the nature of their liquid base. With the vitamins being liquid, they are easier for the body to digest and easily absorbed into the digestive tract as well. Chewable tablets and pills will pass through the body in hard form, making them hard to digest. Liquid is always digested when it passes through, so it will go through your body quicker and take effect faster.

Due to the body having to work less to break down and absorb liquid vitamins, they will pass through the body much faster. The nutrients and minerals contained in liquid vitamins will reach vital areas faster through the bloodstream, and they are easier to use by the most important organs in your body that need them the most. Liquid is also easy to swallow as well, as you can add the liquid vitamin to your favorite juice or just take it right out of the bottle if you prefer.

With pills or chewable vitamins, the majority of the nutrients and minerals that are contained in the vitamins aren’t normally broken down in the digestive system. With these types of vitamins being in hard form, they are harder for the body to pass at the most crucial moments, where the body needs to have nutrients and minerals. Unless you completely chew up the vitamin, it can stay in hard form until it passes through when you go to the bathroom. If this happens, you are normally just wasting the vitamin as it doesn’t have a chance to get into the bloodstream.

Liquid vitamins have proven themselves to be the best way to get the minerals and nutrients your body needs. As more and more people discover the benefits of liquid vitamins and how easy they are to digest, they make the switch. Liquid is far superior to tablets and pills, simply because it tastes better, it’s easier to digest, and it travels through the body faster. You can find many different flavors and types of vitamin supplements at your local nutrition store, or get online and order what you need there. Either way you go - you’ll find liquid vitamins to be the ideal way to get the nutrients you need for you body on a daily basis.

Tuesday, January 29, 2008

How To Get A Flat Stomach and Perfect Abs In 2 - 3 Weeks

If you want to get a flat stomach and perfect abs fast, this article has the answer you seek. While many people believe that it takes months and even years to get the flat stomach that they dream of, this is simply a misconception. If you play your cards right, follow the right diet guidelines and do the correct workout routines, you can get an impressive flat stomach in as little as 2--3 weeks. This article will show you how.

In order to get flat abs in 2--3 weeks, you need to burn off that layer of stubborn belly fat which hides your abdominal muscles. To do so you need to invest in proper nutrition and exercise.


1. Avoid fried food -- All that fried oil is like a blanket of fat which goes to your belly and covers your abs.

2. Avoid sugary drinks -- All that artificial sugar is quickly converted to fat.

3. Avoid trans fats (unhealthy processed fats) -- Check each article of food that you buy in the supermarket to see whether it contains trans fats. If it does, forget about it for 2--3 weeks.

4. Avoid un-complex carbs -- white bread, regular rice, regular pasta and other pastries are full of empty calories which give you little energy and are quickly converted to fat by your body. Eat whole flour or wheat bread, whole rice, pasta made from whole wheat, and avoid useless pastries.


1. Avoid regular cardiovascular activity -- Most people do continuous cardiovascular activity at a regular pace for a long time. This is a mistake. By doing interval cardio activity, you will burn much more fat and bring out those sexy abs.

2. Avoid doing crunches and sit-ups -- These kinds of low intensity exercises do little to develop your ab muscles. They also waste your time and you'll need to make excellent use of every minute of it in order to get a flat stomach in 2--3 weeks.

3. Avoid focused workout routines -- Invest your time in full body workouts. These kind of workouts are much more strenuous and so will burn a lot more fat from your entire body in general and your stomach in particular.

4. Avoid workout machines and gadgets -- working out with free weights or barbells is much more effective. These kinds of exercises will develop your body and cut down on your body fat much faster than workout machine exercises.

If you follow these 8 nutritional and fitness tips, you will see fast results. In 2--3 weeks, your stomach will be flatter and your abs more prominent and attractive.

To discover 27 additional nutritional tips to boost your metabolism rate and more fitness tricks to take your workouts to a new level, click here: Tips and Secrets To Getting A Flat Stomach And Sexy Abs. John Davenport achieved his flat stomach and six pack abs. To read how he did it, click here How To Get A Flat Stomach Fast.

Lose Weight Just From Walking

Walking is the worlds most simple form of exercise and has incredible benefits. There is nothing better for you than a fast paced brisk walk in the winter air to put a smile on your face and let you know your alive. Take the dog, the baby or your partner and make the most of this simple and refreshing sport.

One of the major benefits at this time of year is the resistance from the wind ads intensity to the workout, so you get fit even quicker. It does not matter if you have not exercised for years as walking is the most basic form of exercising the heart without to much stress.

just 30 to 40 minutes a day of walking will boost your mood and improve your health even when broken down into small segment of 10 or 15 minutes at a time. Walk for 60 minutes 5 times a week and you will very quickly start to see serious improvements. Add to this a change in your eating habits and take in the 5 fruits and vegetables a day, and within weeks you will also begin to feel fitter, as well as look fitter.

If this is the start of a New Years resolution, just take it easy to start with and break yourself in. Try to enjoy it, and choose somewhere that is healthy and beneficial, not major roads or busy with traffic.

Why Does It Work?

In Switzerland they use two sticks like ski poles and place these ahead of them when walking. This opens the heart and lungs by stretching out the body, allowing for a good intake of air. It also benefits the other muscles in the body, and gives you a full body workout - just from walking.

It is good for your heart. Walking lowers blood pressure, reduces cholesterol, and helps to reduce strokes. it also boosts brain power. It increases blood and oxygen supply, so you will feel more alert. Walking also improves memory, creativity and problem solving tasks.

It cheers you up. Walking three or four times a week for 30 minutes each time has been shown to lift peoples moods, making them feel happier. It strenghtens the bones. As a weight bearing exercise, taking a stroll increases and maintains bone density, helping to prevent fractures and osteoporosis and protecting against osteoarthritis. It helps against your immune system. being outside in the cold weather on a regular basis will build up your immune system. Walking increases levels of oxygen in your blood system, which in turn boosts your immune system so you can fight off bouts of flu and colds.

Reasons to keep going

A brisk stroll in the mornings is a great way to start the day. Walking is not only a great fat buster, it also boosts your resting metabolic rate, which means you will go on burning calories even after you have stopped. The faster you go the more fat you will burn.

Time Yourself

A vigorous 120 steps per minute is around 3 mph, 135 steps is a fat burning 4 mph, and a seriously speedy 150 steps is 5 mph - the fastest most people walk before breaking into a run. Stay walking though, as you will burn more calories. If you find you don't have the time for a full 30 minute walk, do smaller chunks of 10 or 15 minutes at a time. Anything is better than nothing.

Make sure you wear the correct footwear when you go walking. There is nothing worse than an ill fitting pair of shoes, followed by blisters for the following week. Good shoes and clothing is essential. Carry out these minor tasks and you will see the inches falling off your waist.

Walking is a great way of burning calories and losing weight. We have some excellent information and advice regading this and all other aspects of health.

Visit http://www.Medical-Tool.Com for Information and Advice.

The author Kevin Foulds is a Fitness Fanatic and writer of articles on health and fitness.

Saturday, January 19, 2008

The 3 Best Butt Exercises For Women To Sculpt A Slim and Sexy Butt

Women want to know what are the best butt exercises to firm and tighten their butt. Many women complain that this is a problem area. That's why I want to share with you the 3 best butt exercises that will slim and sculpt your butt.

Here are the 3 top exercises that every woman needs to know if they want a slim and sexy butt:

1. Squats- This is a great exercise that will help shape your glutes and upper thighs. To perform a squat you would pretend as if you are going to sit down on a chair, with feet shoulder width apart, knees bent, and hold weights at your side. It'Keep your head up and make sure that your back is upright and feet are pointed straight ahead. If your feet are pointed outward it may cause your hips to be tight. The deeper you go, the more you feel your glutes activated. Do anywhere from 8-15 repetitions. Another version of the squat is called a pop squat. This is similar to a squat, using no weight. Simply stay in a squat position with knees bent and jump up and pull your feet together and jump out with feet apart and repeat this movement. Perform 15-30 repetitions. To make this more challenging swing your arms all the way up when you jump up and try jumping up as high as you can off the ground. A few sets of these and you will be seeing your butt looking slim and sexy in no time.

2. Deadlift (single leg)- This exercise will also work on your balance. You may want to use a lighter weight so you can maintain a good balance and increase the weight as you feel more comfortable. Simply stand on one leg and keep your knee bent. The other leg should be off the ground, so that your weight is all on one leg. Bend at your waist and hold a weight on the same side that you are going down on. First, bend at your waist, while you place the weight directly in front of your leg. The idea is to touch the weight to the ground or as close as possible, then come back up and repeat. Perform 8-15 repetitions and switch legs. Performing this exercise one leg at a time you are burning more calories and doing twice the work, which means getting you closer to a slim and sexy butt.

3. Lunges-These are great for shaping the whole leg all the way up to your butt. You can perform what is called a walking lunge with weights or without. If you are doing this with weights, you would hold the weights by your side and walk. Make sure as you walk you are bending your knee and lunging forward. Keep you head up and back straight. Also, make sure that your knee doesn't go over your toe. Count on each leg moving forward about 16-20 steps and back, this is equal to 1 set. There are other ways you can perform a lunge. Another way is to do them in place and alternate between each leg.

These 3 exercises are the best in slimming and sculpting a sexy butt, as well as burning calories. Forget about doing leg lifts, these just don't produce the results to a firm butt, since they don'activate the muscles in your butt as they should. If you stick with these simple exercises you will get results.

Heather Picken, Female Fat Loss Expert, and Co-Founder Of Fat Loss For Women online community. Get the best slimming and sexy butt exercises and a FREE subscription to "Fat Burning Updates":

How To Lose Weight After Having A Baby

If you're a new mother, then you'll know that the weight gain after pregnancy is something that all new mothers are concerned about. It's all right stacking on the weight when you're pregnant and for some, pregnancy is a great excuse to gorge however once the baby's out and breastfeeding is either established or finished, then the question of how to lose weight after having it moves to the forefront of a mother's mind.

Most women need the same amount of time to lose the weight gained as it took to gain the weight. In other words, around 9-10 months, provided their weight gain was within the 5-10kgs doctors recommend. So, the key to how to lose weight after a baby's born is to take it slowly, aiming for a gradual weight loss rather than a rapid one.

It's important to remember that during the first few months after the birth of a baby, so many changes and new things are happening that the thought of how to lose weight shouldn't be the priority. Eating nutritiously, getting enough sleep, and taking care of the new infant should be where first efforts are focused. Once these are in place, then working on how to lose weight can begin in earnest.

It's also essential to realise that you cannot choose which area on your body you want to loseweight from. Weight loss will only result once you burn the fat stores on your body, so increasing your metabolism is what you should be aiming for. That, in turn, will reduce your fat stores, resulting in an overall weight loss.

To do this, it's necessary to combine good diet/nutrition with regular aerobic exercise such as cycling or running. Eating smaller meals more often during the day will help your body too as it will increase your metabolic rate, and in turn, your weightloss.

A common mistake made amongst many, is that doing more area-specific exercises such as crunches or sit-ups for the abdominal region, will help you lose more weight in that area. These exercises are effective, but not for losing weight. They are there to tone, which is what you will need to do after you have lost the desired amount of weight.

If you want to know how to lose weight after having a baby, there is no special way or secret method. It's much more straightforward. You need a certain amount of determination to succeed, willpower to stick your routine, a well-balanced diet that is lower in fat, and a realistic exercise regime that you know you can stick to.

There is no point trying to follow an exercise programme that is way beyond your capabilities since you are more likely to abandon it and feel a failure in the process. More often than not, women following unrealistic goals tend to gain, rather than lose that extra weight.

If you normally don't do any exercise, start with walking, jogging, or cycling a small distance until you build up your stamina. If you normally eat loads of chocolate or foods high in fat, then try to reduce them gradually so that the strain on you is not so great. Let's face it: fewer calories consumed mean fewer calories required to remove.

Once you have learned how to lose weight after you have a baby, you can put the theory into practise and just one year later, can be the same, if not better, than you were prior to giving birth!

Get in touch with the industry experts at for more help. Steve Magill has written several articles with regard to the weightloss business. As a Fellow in the (FBAE) he is considered an expert consultant when it comes to helping people to lose weight.

Monday, December 31, 2007

How To Lose Fat Fast? - 8 Pounds In 10 Days

Do you want to know how to lose fat fast? Having tried many diets in the past, I already know that most do not work. But there are still some that work very well that have helped me lose a lot of weight. The best diet plans usually involve eating the right foods to help increase your metabolism.

This article will provide 4 great tips that I have learned from the best diets.

Tip #1: Don't Starve, But Don't Overeat Either

Starving is one of the most popular misconceptions that the public has about fat loss. If you are starving yourself in an attempt to lose weight, I am sure you will not be seeing great results.

Eating at the right time is very important to healthy fat loss. This allows your body to increase and maintain the metabolism at high levels, which causes calories and fats to burn. Never allow yourself to starve, and eat to a point where you do not feel hungry anymore, but not to the point where you feel bloated.

Tip #2: Eat More Fiber Foods

Fiber has been found to be a food that aids in the breakdown of fats. This ingredient is severely lacking in the diets of most people. Great sources of fiber include whole meal breads and salads that have leafy greens.

Tip #3: Increase Your Cardio Exercise

Cardio exercise is a great way to speed up the fat burning process, but do you know that most people are doing it the wrong way? Research has shown that most people do their cardio exercise slowly in long periods of time (typically 1 hour), and this is not effective.

A more effective way to do it would be to do intervals. You exercise intensively for around 5 minutes and then do it slowly for around 5 to 10 minutes. After that, you increase the intensity of the exercise again and repeat. This form of exercise has proven to lose more fats more quickly.

Tip #4: Avoid Eating Highly Processed Carbohydrates Before Sleeping

Such carbohydrates include breads, rice, cereals and snacks. If you are feeling hungry at night, try to eat in small amounts, and go for more vegetables. Highly processed carbohydrates will increase the amount of fat deposits in your body, especially when you eat them and go to sleep immediately afterwards.


The above highlights 4 points that you should know if you want to burn fat fast.

If you want to learn about a highly effective diet that I have used to lose 55 pounds in total, visit the website link below to find out more.

Do you want to learn the real truth about weight loss diets and fat burning foods to increase metabolism? See the author's review of the Top 3 Breakthrough Diet Plans discovered at that has helped her lose 55 pounds in total!

Thursday, December 13, 2007

Targeted Fat Loss - Is it Possible

Contrary to what many different weight loss programs suggest it is not possible to spot reduce fat from one particular part of the body.

Just because you might have fat thighs or flabby triceps you won't find a diet that will specifically reduce the fat in those areas.

When you lose fat you will lose it throughout your body and not in specific areas alone.

The same applies to areas such as the belly however there is something that you can do.

By adding targeted resistance training exercises to your daily routine you can assist the muscles in those areas to support and tone your body.

By doing abdominal exercises you can firm and tighten your abdominal muscles where they will assist in better posture. This alone can help to flatten your stomach and give the appearance of weight loss through the better posture you will achieve.

You can do tricep exercises to tone and strengthen the tricep muscles and this too will help that area to look better even without fat loss.

Once you begin to lose fat throughout the body those parts where you have been applying your resistance training will begin to show the benefits of your training.

You can have the best shape abdominal muscles in the world but no one is going to see them if they are covered in a layer of body fat.

You need to understand from reading this that you won't be able to get the look of rock hard abs by using the latest advertised abdominal machine each day if the muscles are hidden by a layer of fat. Sure you will be able to add support to the whole of your body by strengthening the muscles but you need to reduce fat to get in shape no matter what else you do.

Training will help to burn the fat as will diet and you will find that most of these solutions that are advertised in the infomercials that promise such startling results include dietary recommendations and it is by applying those changes to your eating habits that has the most influence on your body shape rather than the exercise equipment.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and learned easy ways to change routines and habits to keep weight.

She made a mini-site that gives examples of calorie shifting, complete fast weight loss diets and reviews of diets and books that helped her stop living the unhealthy life and turning around into a more healthy life-style. If you are interested in learning more please Click Here!

Sleeping And Weight Loss - What is the Correct Pattern

Many people don't realize that a lack of sleep can have a detrimental effect on your weight.

When you are constantly over tired your energy levels are naturally lacking and the first thing that most people do to boost their energy levels is to eat more food.

Naturally eating more food is going to cause you to increase weight and the digestion of the food will burn up even more energy so you get into a vicious circle of tiredness eating and more tiredness.

The constant tiredness also affects the way that your body functions where it becomes less efficient and in doing so you will tend to store more fat and gain weight.

Simply getting a bit more sleep at regular times at night can boost your energy levels and in doing so reduce your dependence upon food for energy and help you to lose weight without having to go on any diets.

If there are no alternatives to your lack of sleep due to circumstances in your life then you need to concentrate on increasing your intake of water as this will help you to get more energy and make you feel less hungry due to your tiredness.

Shift workers in particular have a difficult time in maintaining their weight because not only are they getting a lack of sleep but they will also be sleeping at various different times of the day and night and that affects your eating habits and your digestion.

Long-term lack of sleep will result in the body storing additional fat so it is essential to do all you can where possible to get a regular night's sleep at reasonable hours to maintain good health and a reasonable body fat percentage.

Obviously taking this to the other extreme where you are sleeping all hours of the day and not getting any exercise will also cause you to retain more body fat and increase weight.

Once again lifestyle has a huge bearing on whether you are at your optimum body weight or not.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and learned easy ways to change routines and habits to keep weight.

She made a mini-site that gives examples of calorie shifting, complete fast weight loss diets and reviews of diets and books that helped her stop living the unhealthy life and turning around into a more healthy life-style. If you are interested in learning more please Click Here!

Yo-yo Dieting Will Seriously Affect your Metabolism

Is very common for people who yo-yo diet, where they are constantly taking off weight and putting it back on again, in an endless emotional roller coaster to end up weighing more than if they had never dieted in the first place.

The reason for this is the body begins to change in an effort to maintain energy levels and by doing so stores more fat.

This also causes the body to use less energy for all activities even when exercising and as a result it becomes more and more difficult to lose weight and even when you go on a similar diet to one you might have previously achieved some weight loss from it is likely that you won't be able to lose the same amount of weight the next time around.

People who are constantly on yo-yo diets cause their metabolism to change to an extent where they require a bigger reduction in their calories than a normal person would to maintain their new weight due to the body's new and reduced demand on energy.

This is linked to our evolution where food would often be scarce and the body adjusts accordingly to conserve and maintain its fat reserves when there is a shortage of food.

The downside of this happening is that after people go off these particular diets they tend to put on more weight than they were before they started and in doing so it becomes all the more difficult the next time to try and lose their additional weight so if you are the type of person who can't stick to a particular program for any length of time then you are better not starting at all and just making small steps by reducing portions of food will have better results long-term and will be a lot easier to maintain.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and learned easy ways to change routines and habits to keep weight.

She made a mini-site that gives examples of calorie shifting, complete fast weight loss diets and reviews of diets and books that helped her stop living the unhealthy life and turning around into a more healthy life-style. If you are interested in learning more please Click Here!

How To Lose Belly Fat - and Sit-Ups Are Not The Answer

Are you trying to lose that annoying Belly Fat? I'm sure you have heard that sit-ups and crunches are the way to do it, because those exercises make use of the abdominal muscles. However while it is absolutely true that sit-ups will strengthen the abdominal muscles and make you stronger in that area, and you may look thinner because your improved muscles hold in the fat better, this does not actually reduce belly fat in itself.

For a complete and long lasting solution to how to lose belly fat, we need to look at how the body works and how it is able to actually lose weight. The simple fact is that if you are going to lose weight - from any part of your body - you need regular exercise. The fact that the most obvious and visible area of excess fat in your body is your belly does not alter this fact. When you do not exercise enough, or over-eat for a protracted period, one of the areas which naturally shows this excess more than others is the belly. Similarly if you start to exercise and lose weight, it will disappear quickest from the same belly area. So no special "belly exercises" are actually necessary - just healthy exercise!

In addition to exercise, diet plays a critical role in losing or gaining weight. You can exercise but still find you are gaining weight if you are eating very badly or in large quantities. So both exercise and diet are required to get the full effect. You need to adjust your diet so that you are burning more calories than you consume, at this point you start to "burn" the calories stored as fat in your body. Obviously changing your diet to reduce the amount of calories being consumed helps, as does reducing the actual quantities of food you eat if you have been eating excessive amounts.

The key to losing belly fat is actually quite simple, and there really is no secret or special program - exercise, and eat less (and eat well). So the two key action points are firstly to reduce the calories you eat, with smaller amounts of food or lower calorie foods. Secondly every day perform some physical exercise. Do this and you WILL lose that belly fat!

Learn how to Lose Body Fat Permanently without using drugs, supplements or crazy diets at

Friday, November 23, 2007

Do Weight Loss Body Wraps Really Work

What Different Kinds of Body Wraps are There?

There are basically two different kinds of body wraps being used today. Both types are largely focused on the healing, moisturizing, and conditioning of the skin. However, the primary role of the two kinds of body wraps is radically different. Read on to find out more!

The Water Loss Body Wrap!

The first type of body wrap, enables you to lose inches through water loss. These water loss wraps can be useful for a large event or special occasion, when you might want to be looking your best for that night. However, the inch loss from a water loss wrap is only temporary.

Losing inches in this manner is similar to that which could be obtained through excessive sweating during exercise.

The Weight Loss Body Wrap!

The other type of body wrap is basically known as a weight loss body wrap. This type of body wrap creates inch loss by aiding the lymphatic system in the removal of stored toxins. These toxins enter into your system through poor dieting, the environment, and pollutants!

Weight loss body wraps stimulate lymphatic drainage which releases toxins and fatty acids from your cells into your capillaries. These toxins are then eliminated along with the system's natural waste process.

During a weight loss body wrap, drinking large quantities of water is beneficial in aiding in detoxification and fat loss.

Although the results from the weight loss body wrap can vary depending on an individual's toxicity level, the loss obtained is often permanent.

What's the Answer?

Yes, weight loss body wraps can help you to lose weight and feel great!

The general consensus by many industry experts is that weight loss can be facilitated through a weight loss body wrap regiment.

However, you must be sure that the body wrap is not formulated for water weight. The body wrap must be created to aide in weight loss thru detoxification and lymphatic drainage.

Many industry experts also concur that body wraps should be used in conjunction with a healthy diet and exercise program to achieve true results. Simply using a body wrap once will not keep the inches off, if your diet and/or exercise regiments are not balanced.

Looking to lose inches fast and feel sexy again with a real weight loss body wrap?

Find out here where you can get the best body wrap on the market today.

Brandon Walsh is considered an expert in the body wrapping industry, and is a professional marketer and distributor of It Works! herbal body wraps nationwide.

Weight Loss With Little Effort

Weight loss is one of the hottest topics today, with solutions coming in big diet plans, meal replacements, and pills. But are these high-profile fixes really effective? The problem with them is that, even if they do work, they're only going to do you good as long as you stick with them. - And seeing as how they are all either expensive or require an incredible amount of discipline, you aren't really likely to make them a lifelong habit.

There are numerous other ways to lose weight that, while the results may not be mind boggling or very fast, are very simple and easy to implement into your normal, everyday routine. The key here is to keep things as simple as possible. - To change all of the small things we do that put unnecessary weight on. You may be surprised to hear that when it comes to weight loss, a lot of times it's all the little things that really sabotage our plans. Fortunately, these little things are also the easiest to overcome! Here we're going to address two easy things you can do to start losing weight and make sure you keep it off!

The very first thing we have to do is to build up at least a small amount of body muscle. Muscle burns quite a few times more calories at rest than fat does. This is important because this is a key factor in determining your metabolism. If you have ten pounds of muscle, for example, then you are constantly throughout the day burning many, many more calories than you would if you were having to support ten pounds of fat. The easy way to get this muscle: go for low-key, toning exercises. Try things like Pilates, maybe sit-ups or push-ups. Do things that don't take much time, and can be easily introduced into your schedule. Also, make sure to walk as much as you can. Take the stairs instead of the elevator. Park a little further form the grocery store. These are all great ways to burn some calories, but more importantly, you're slowly building muscle mass, which will burn calories for you.

Finally, we need to look at food intake. As a lover of food myself, I know how easy it is to have something really good in the kitchen that you just have to eat even if you aren't hungry. This is nice, but it's not very good for you, and if you're trying to lose weight, is a no-no. Don't immediately turn off from snacks - just try to say no to them a little at a time, and work yourself up. A big help can be to either stop purchasing these items at the store so that they can't tempt you, or to buy healthier alternatives so that, if you do just need a snack, it's one that's good for you. Also, avoid grocery shopping when you're hungry - you won't be able to resist those delicious foods that will kill you later! Eat good meals, but don't overdo them. You would probably be surprised at how many weight problems originate from a person simply stuffing themselves too much at each meal.

These tips aren't going to cause the weight to melt off of you in the first few days, but rest assured that they will work. The important note to consider is that these are things that are simple to incorporate into your lifestyle so that you won't ever have to worry about your weight becoming an issue again in the future. The advantage in this small-step system is that not only can anyone start it, you also have the power to determine how far you want to take it. If you want to lose just a few pounds, or if you want to seriously tone down, the choice is yours.

Cole Carson is a successful internet and network marketer. The Goji Berry Juice golden retriever wants to show you how you can be healthy! Buy Himalayan Goji Juice today!

5 Love Handle Exercises to Dramatically Burn Fat and Change Your Life for the Better

The studies about obesity in the western world are staggering. Virtually all around the world we are getting fatter and a concentration on love handle exercises is largely ignored. But why is this happening?

A book I have been reading from a Dr Tickell comments about men in general:

1. Men don't really care about putting weight on their bodies until a friend or relative of theirs suddenly drops dead. Then they start to care.

2. Men who are getting fat have higher blood pressure but they don't know about this until something goes wrong because there are no symptoms of blood pressure. Usually men do not get this checked out often enough or go for years without advice.

Women on the other hand, in general, are concerned with:

1. Women are concerned about their thighs and bottoms and about their flabby stomachs.

2. Women want to look good and be seen as classy.

Now the above are generalizations but I think there is a lot of truth for many people in the above statements. So what do you do about combating fat?

Here is a superb love handle exercise routine combining simple exercises and interval training. It can be done anywhere at all, requires no equipment and will take about twenty minutes of your time. How to lose love handles and weight is not complicated. Here is how you go about it.

Love handle exercises and Twenty minute routine:

To get maximum gain remember these four numbers: 8, 12, 20, 4

8 seconds going flat out on your exercise of choice
12 seconds rest.
Repeat the above for 20 minutes
And do this routine 4 times per week.

Studies have shown the immense value in interval training coupled with exercises targeting your mid section.

So with this program the idea is to have fun and add variety to keep you motivated.

So I suggest you take 5 minute blocks of 8 seconds fast and 12 seconds rest like this.

Complete your first 5 minutes doing 8 seconds fast and 12 seconds rest of sprinting on grass.
Then for your second 5 minutes of 8 seconds fast and 12 seconds rest do love handle exercises of side bends and sit ups.
With the third five minute period go back to sprinting again.
And you guessed it - the last five minutes is love handle exercises of side bends and sit ups.

So in total this routine takes 20 minutes and if you do this 4 times a week you will see amazing fat reducing benefits. How to lose love handles and fat around the middle suddenly becomes easier. You tend to enjoy such a program because you can interchange with other exercises.

For example, I often do 5 minutes of cycling (on a stationary bike is best) either at home or in a gym, then 5 minutes of hindu pushups or regular pushups, then 5 minutes of cycling followed by 5 minutes of pushups, once more.

Other great love handle exercises are skipping, back bridges, Hindu squats to interchange with the above.

This superb routine will get you huffing and puffing and with the variety it offers, you will see maximum benefit in a short period of time. The amazing benefit comes from the stopping and starting nature of interval training. This has been well documented for many years. Stopping and starting within an exercise routine in a controlled fashion delivers far more benefits than a long sustained jog for example and is better for your joints.

How to lose love handles need not be difficult. Love handle exercises coupled with interval training is a superb way forward in blasting fat off your body and having fun at the same time.

If you would like to learn how to lose body fat permanently... even in your mushiest spots... without drugs, without supplements and without screwing up your metabolism, then you must visit this world renowned resource.

In the past 15 years, business coach Brian Jackway has owned, trained, managed and coached 146 different businesses to develop sustained, relentless business growth.

Love Handle Exercises - I guarantee it and I've got the results to prove it!

How To Reach Weight Loss Goal

The very first thing is to adopt a healthier diet. Notice that I did not say dieting. If you are to succeed in your weight loss efforts it is important to make lifestyle changes. Decide what you are going to eat. Plan ahead and stick with it.

Whatever you do, don't give up. You fail only when you quit. Most of us do no succeed the first time. Persistence alone is omnipotent. Nothing else comes close including talent and intelligence.

Keep in mind that diet and exercise a two halves of one coin. If either one is missing from the equation you lessen your chances for success. You can exercise until the cows come home, but if you are consuming the wrong foods it is likely that you will not experience any dramatic changes. Likewise, without exercise you will burn muscle instead of fat. Keep in mind that aerobic exercise burns fat. If you starve yourself you will be burning muscle.

The most important factor for healthy weight loss is consistency. Skipping your meals or missing your physical activity will slow down your progress. You have to ask yourself how much do you want this? Create a good, solid program and stick with it. Keep in mind that you will get out of it only what you put into it.

The most important thing that we can do is to eat a health diet. Almost no one comes close to eating a healthy diet. When you concentrate on eating healthy, natural foods and have a regular physical activity routine, weight loss will be effortless.

Before you begin you should know that there are certain diet myths that should be dispelled.

Many fad diets suggest that certain food groups should be eliminated. The truth is that you need a balance diet that supplies you with all the nutrients that keeps you healthy. The core of your diet should be built around whole grains, vegetables, beans, fruit, nuts and seeds. This type of diet will strengthen your body, create health and vitality.

Another myth is that you have to eat meat to get your protein. Grains, nuts, oil, legumes and fermented soy products contain complete proteins. The protein in meat is actually incomplete. Both meat and dairy products are high in sodium and fat. This makes weight loss difficult.

If you have any doubts, consider for example the cow. A cow weighs anywhere from 1,100 to 1,600 pounds. It is made up of protein and fat. Yet a cow eats only grass, which is a complex carbohydrate. Somehow it is able to manufacture everything that it needs from this simple food.

Another popular myth is that you have to eliminate fat from your diet in order to lose weight. The truth is that you need good quality fat in your diet. It is perfectly okay to cook with good quality oil, but avoid deep fried foods.

Finally the biggest misconception of all, you have to starve yourself to lose weight. The truth is that if you eat natural foods there is no need to go hungry. There is a transition period in the beginning and it will take a little while for your body to adjust. You will discover that natural foods taste better and are more fulfilling than commercial, processed foods.

So there you have it, some very practical pointer on how to reach your weight goal. Just focus and take action. Before you know it you will be healthier, feel better and of course, you will have lost weight.

Kathryn Soloff is the mother of 8 children and a natural foods cook for over 30 years. She is co-publisher of where she provides additional advice, tips and hard to find information on Weight Loss

Sign up for our free ecourse: 10 Steps To Lose Weight Without Dieting

Wednesday, November 7, 2007

Blowtorching Body Fat In Record Time - Part 1

How exactly do you train to blowtorch the fat from your body in record time and build rock-solid strong, powerful muscle in the most effective way possible? How do you maximise your results in the gym to get the most bang for your buck so that you don't waste your time sweating it doing something that your body is just not going to respond to?

Time wasting is a good theme to start with as the "cardio" that has been sold to the masses as the 'best' form of fat loss training for many years is just that. Even the 'new' science of cardio fat loss training, whilst valuable is being corrupted and sold as an 'easy way out' for the masses rather than being utilized for its full potential.

For many years people seized on the discovery of the 'fat burning zone' a fairly low to moderate intensity of exercise where the heart rate is around 65% of maximum. Heart rate monitors were produced and sold en masse and new (and expensive) electronic machines were created to keep people in this zone. It was popular too because people can train comfortably in this zone, watch TV read and not really work too hard at all whilst believing they were doing the 'best' form of fat loss training. The reality is this form of training also known as Long Steady/Slow Distance or LSD whilst burning more fat as a proportion of calories burned is an inefficient form of fat loss training because the greatest overall determinant of fat loss is total calories burnt not the proportion as fat. In most cases more fat is actually burnt due to the higher total even if the proportion of calories burnt from fat is lower.

To illustrate, you may burn 300 calories doing LSD training for an hour in the 'fat burning zone' of which say 80% of the 300 calories burnt come from fat making 240 calories worth of fat burnt. If you worked harder above the so called 'fat burning zone' and burnt 650 calories even with only 50% of them coming from fat, not only have you burnt more calories but you have also burnt more fat calories (325) anyway.

Stay Tune for Blowtorching Body Fat In Record Time - Part 2

Ben Kong is the author and co-creator of Ultimate Body Success - The Impossible To fail, Total Lifestyle System For Creating Your Best Body Ever.

Ultimate Body Success is dedicated to helping you finally understand that long lasting, body transformation is only possible when you understand how the body really works - only then can you trigger it's very own natural system for creating your best body ever. While there are no short-cuts, this is THE EASIEST WAY.

Click the link now to find out once and for all how to profoundly transform your body beyond belief.

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Saturday, October 13, 2007

Two Quick Weight loss Ideas To Kill Your Bad Habits

A long time ago I learned a couple of weightloss ideas to help you kill a bad habit. It works to eliminate your attachment to something, as you'll see below.

Some quick background. I grew up dieting. When I was about 10, I started putting on weight, and my mom started putting me on diets. Awful right? At least she went on them, too.

So I have spent many years with this ingrained idea that food is fun, and no food is no fun. One of the weightloss ideas I learned as a teenager came back to me recently, about this habit of eating for fun.

Go buy your favorite food or snack, whether you eat it now or not. Get a cookie, a big muffin, a double sugar latte, or some Ben and Jerry's. Once you have it, you can either take a bite, or not, and skip ahead.

When I say take a bite, I mean it. If you eat any, eat only a small amount. Next, toss it out. Yes, throw it away, whether you ate any or not. You want to change the idea in you that you have to finish that item or save it. You can get more.

Some more weightloss ideas to help you with this: Picture all the food you will ever and have ever eaten all in one place. Not easy, right? It would be a mountain of food. Just the turkey will make a huge pile for me. With all that food, you can spare a few cookies or a muffin. Toss it out.

And don't buy another one to take its place right now. I know all about forbidden foods. I was on Sugar Busters for two years, and the second half of that included a lot of cheating. By the way, in Sugar Busters, you quit eating white sugar and white flour. Its a lot like South Beach.

This method of giving up ingredients creates a ton of forbidden foods. I decided, after quitting in frustration and gaining the weight back, all 35 pounds, that forbidden foods wouldn't work for me. If it does for you, congratulations, and stay with it.

I decided my weight loss would have to come by prudently eating all kinds of foods in the right quantities. And so, throwing out some of it helps to keep me focused. If I want more, I can have it tomorrow or the next day.

Give these weightloss ideas a try. Go get that double scoop of rocky road and mint chocolate chip ice cream on a sugar cone. Take a bite of each, and chuck it. You can handle it. And always know you can get another one tomorrow, and eat or throw it away.

You are in control.

Wednesday, October 3, 2007

How To Lose Weight Fast Before The Holidays Get Here

Most of us know that when the holidays come around it means that the our pant sizes are going to start going up. That's why you might want to learn how to lose weight fast before the holidays get here. So how do you lose the weight? Of course there is exercise and watching what you eat, but for many of us finding the time to exercise on a consistent basis is a losing cause, and with the holidays coming it just means that trying to diet during the holiday's will be an uphill battle-basically setting yourself up for defeat.

This article is going to show you a few tips on how to lose weight fast and keep the fat off before the holidays show up. Then, when trick or treating candy and christmas fudge get here, you will have a concrete basis set up for how you eat and what you eat.

First of all, don't try the fad diets. Fad diets may and may not work. The problem is that they are restrictive and don't take into consideration the fluctuations in a normal person's life. Not everyone has the ability to eat meats and cheeses all day long, and frankly, most people really don't want too.

Low carb diets leave you clamoring for bread, low fat diets don't seem to work as most foods are low fat anyway and people are still gaining the weight, low calorie diets don't work because you are starving your body of much needed nutrients. The bottom line with any of these fad diets is that they may work in the short run, say for about a week, but after that time you will start to give in to the cravings that your body (naturally) demands and you will be off the diet again.
So how do you lose weight fast before the holidays get here? Let's get right into it.

First, you need to eat more then three meals a day. Studies have shown that many smaller meals throughout the day will enhance metabolism and keep your energy levels up through the day. Not bad so far huh- you get to eat more!

Second, you need to watch what you eat. You do need to watch out for the amount of carbs that you eat in a day, but you do need some carbs as well as fats in your diet to stay balanced. If you do have carbs, try to have them before your last meal of the day. Preferably have them in the morning or at lunch.

Third, you should try to change up the amount of calories that you eat every few days. Your body becomes accustom to eating certain types of foods and roughly the same amount of calories everyday. Basically, your metabolism is on autopilot and you can change that by varying your diet.

So, in order to lose weight before the holidays get here you need to eat more then three meals a day, watch what you eat, and then shock your metabolism by changing up the amount of calories in a day.

Enjoy the holidays.

If you would like to learn more about this effective diet plan and how to lose 11 pounds every 9 days, as well as receive a calorie counter, food generator, and ebook on changing your diet and losing weight fast and easy, go to Hey, you don't want to look like you did in last year's holiday photo's do you? I know I don't. Enjoy the holiday season.

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Monday, September 10, 2007

Hypothyroidism And Weight Loss

Weight loss. I don't think there's anyone that would disagree that weight loss is a term gets thrown around an awful lot. You can't open up just about any magazine without finding those two words put together; it might be on the cover with a bold claim like “lose weight fast”! Or “drop those pounds and get your beach body in shape”, or my personal favorite “foolproof system to have you back in shape in weeks”. Anyone reading this will know that sometimes it is just not that easy. There are literally hundreds and hundreds of different weight loss programmes on the market, and I am certainly not saying that they are all fake. You will find endless testimonials from people because of the simple fact that some of them do work.

This article however is looking at a different cause for those unwanted pounds. Some of you may have heard of the disease called hypothyroidism, which can affect the body in many different ways, and be the cause of a number of different symptoms. One of those symptoms, and the reason for this article, is the inability to lose weight, and also unexpected or unwanted rapid weight gain. Soon we will look at some of the other symptoms of hypothyroidism as well as looking in a bit more detail about what it actually is, but firstly I would just like to point out that while hypothyroidism affects a lot of people, it will not always be what is stopping you from getting to your ideal weight.

Drugs, for example can cause weight gain in some people, either firsthand by having a direct effect on the body, or second-hand by resulting in cravings. It would also be irresponsible not to point out that the things you eat have a direct impact on how your body operates. Naturally this means that whether you are hypothyroid or not generally the more junk you eat the more weight you will put on. Unfortunately also in action can be the cause of either putting on weight, or not being able to lose it. Food is much more powerful than any drugs or medication providing that you don't have a deficiency in the body which is the root cause of the problem. If you are suffering from hypothyroidism or even suspecting that you might be, then it would be best to have a look at some of the symptoms you may be experiencing.

Hypothyroidism is something that can be extremely hard even for a doctor to diagnose. The main reason for this is that many, if not all of the symptoms can be attributed to other diseases. One of the main symptoms, as discussed is the inability to lose weight or sudden unexpected weight gain but it is certainly not limited to this. Some of the other common symptoms, can include very little or no tolerance to the cold, stiffness and/or cramping in the muscles and joints, hair loss, decreased sex drive, and it has even been known to quite frequently cause depression. I do understand however that depression and weight loss are two things that can go hand in hand, feeding off each other.

It is thought that at least 25 million people in America alone are currently suffering from hypothyroidism. It does seem that more women than men are affected by it, although anyone can be affected, even the family dog. Like many diseases it is hereditary, meaning that if anyone in a family has suffered from it before then potentially you too could be at risk.

If you are having problems losing weight and you believe that your thyroid may be the reason, there is an all natural herbal supplement called Thyromine which is available to help you now that you are the most in need. For a lot of people Thyromine is a crucial part of the weight loss battle. Just like eating all natural foods is important, taking an all natural supplement can be quite beneficial to the body as well. If you believe you may be hypothyroid then I would definitely point this out to your doctor, and if so I would encourage you to find out more in formation about Thyromine to see if it is something that may be of benefit to you.

Steve Simpson is a website creator and reviewer that focuses on helping people. His latest website explains in more detail about Thyromine, what it is and exactly how you can get it. You can go there now to do your own thyromine review
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Wednesday, August 29, 2007

Why Is It So Much Harder For Women To Contol Their Weight

With few exceptions, the basic principles for healthy weight loss for women are the same for men: eat sensibly and exercise regularly. The differences more or less occur in how sex linked hormones affect weight loss.

For the most part, male and female bodies respond to weight loss in almost exactly the same ways. Eating healthfully helps to build muscle; the muscle metabolizes calories thus burning fat. Exercise helps to speed the process. As fat is lost and muscles grow, the body becomes more toned. For women, this process is affected by the production of estrogen and progesterone. This affect shows itself in three major ways: the menstrual cycle and its associated shifts in weight, where fat is stored, and the rate at which muscle develops.

Menstruation matters. As women progress through their menstrual cycle, the body gains weight due to a little extra body fat and, more importantly, water retention. Once menstruation has passed, many women find that the temporary body fat has left them, and the water has also gone, thus bringing their weight back down to their original starting point. Many women see a difference in three to five pounds from where they started to a few days after the actual menstrual period.

These shifts in weight are often frustrating because they do not allow for weight loss that's quick and efficient. Besides the issue of shifting weight gain, some women take in more calories during their menstrual period. The best way to cope with these issues is to find a diet that allows for some flexibility. As a side note, it's important to use a program that allows for the intake of precious vitamins and minerals that are often flushed out along with reproductive material.

Over the period of the month, proper diet and regular exercise can do two things: they can reduce uncomfortable symptoms of menstruation including fatigue, bloating, and cramping, and they can reduce unnecessary calories and assist in preventing weight gain through toning muscle.

Women tend to have more body fat than men. While extremely discouraging, the body fat is meant to cushion vital organs both for daily function and especially, reproduction. That is why many women find extra body fat about the breasts, the lower belly, their hips, and the rear.

The lack of sufficient testosterone slows women from being able to gain muscle in a short amount of time. It's important to participate in an exercise program that addresses these issues by incorporating strength training as well as cardiovascular exercise. It should be noted that the best programs are found in gyms specific to women mostly because the average gym often doesn't emphasize strength training for women, and many machines don't accommodate those women who need lighter than average weights.

While there is no significant difference in the process of weight loss between the sexes, it's important for women to realize how the production of sex linked hormones affects healthy weight loss in women. With this knowledge, women can find constructive ways to overcome these challenges and stick to the program that works best for them and their goals.

Though it may be harder for women to control their weight, once they do they often find that their new sexier bodies can often easily control men.

Patricia is a health focused content author, today helping you learn more about Weight Loss For Women For more information about weight loss and to pick up a Free special report called "The Stubborn Fat Solution" please visit

Monday, August 27, 2007

Considering Lap Band Surgery - Get The Facts First

Lap band surgery is an adjustable gastric band type of weight-loss procedure. A prosthetic band is placed around the upper part of the stomach, which creates a small pouch that limits the amount of food the patient eats. If a lap band surgeon approves you for lap band surgery after an extensive consultation, you'll be required to undergo pre-op exams and lab tests before you're medically cleared for surgery. There are approximately seven to eight types of adjustable gastric bands on the market today.

If a person has a dependency on alcohol or drugs, then they won't be eligible for adjustable band surgery. And in general, gastric banding, including the Lap Band procedure and weight loss system is indicated for people for whom the Body Mass Index is above 40 or are 100 pounds (45 kg) or more over their estimated ideal weight (according to the 1983 Metropolitan Life Insurance Tables) or between 30 and 40 with co-morbidities (high blood pressure, diabetes, sleep apnea, and arthritis), which may improve with weight loss. In order to be considered one must have total comprehension of the risks and the benefits of the gastric band procedure and a willingness to comply with the substantial lifelong dietary restrictions that are required for long term success.

Those people who are eligible are between ages 18 and 55 years, although there are doctors who will work outside these ages, some may be as young as 12. The lap band surgery is usually not performed if one has an untreated glandular disease like hypothyroidism, where other measures may bring about a resolution.

How it works: the adjustable gastric band or Lap Band is an inflatable silicone prosthetic device which is placed around the top portion of the stomach using keyhole laparoscopic surgery. The gastric band is inflated and adjusted by way of a small access port placed just beneath the skin subcutaneously. Then radiopaque isotonic solution or saline is introduced into the band via a port. The bariatric surgeon uses a specialized needle to avoid damage to the port membrane. If the adjustable gastric band post-surgical patient is thinking about having a baby, the deflation of the band may be required prior to the planned conception.

The gastric dumping syndrome problems cannot happen in lap band surgeries because none of the intestines are removed or re-routed. Calcium supplements and Vitamin B12 injections are not usually required following gastric banding as they are with Roux-en-y gastric bypass surgery and other weight loss surgeries. After surgery the patient should consider eating less, eating more slowly and chewing food more thoroughly. And during pregnancy, deflation should be considered if one is experiencing morning sickness. The lap band may remain deflated during pregnancy and once breast feeding or bottle-feeding is completed the band may gradually be re-inflated to help with postpartum weight loss if it's found to be necessary.

Some patients may find that before their first 'fill' they are still able to eat fairly large portions of food. The World Health Organization recommendation for monthly weight loss is approximately 1.1 to 2.2 pounds per week and the average gastric banded patient may possibly lose this amount, it varies from patient to patient.

One post-surgical complication that is a common occurrence for lap band patients is regurgitation of non-acidic swallowed food from the upper pouch, which is commonly known as productive burping. This is not normal. Some mechanical malfunctions that can occur are leakage from the port, cracking of the kink-resistant tubing or disruption of the tubing connection from the port to the band, port site pain and displacement of the port.

Occasionally, the narrow passage into the lower part of the stomach may become blocked by a large portion of food that hasn't been chewed. Some of the adjustable gastric band post-surgery digestive complications include nausea, vomiting, gastro-esophageal reflux, stoma obstruction, constipation, diarrhea, and abnormal stools.

Many factors can affect your total cost of the surgery, including which gastric or bariatric surgeon you decide on, where you choose to have the surgery performed, and what fees are included or not included. And please remember that lap band surgery or adjustable band surgery can have serious adverse effects and complications. Make sure if you're traveling out of the country for your surgery that you consider the travel time and related travel expenses for both the surgery and any necessary follow-up appointments.

For more information on lap band weight loss surgery and lap band surgery complications visit a nurse's website offering tips and information on lap band surgery, adjustable gastric band surgery, medical travel for low cost lap band surgery and cost of lap band surgery

Monday, August 20, 2007

Lose Weight - 5 Diet Myths

Rudy Tiefnig Unverified Account

Excess weight is a common topic of discussion at coffee tables, amongst friends, family members, at work... Let's have a look at the most common weight loss myths people believe in:

Myth 1: Food eaten in the evening contributes more to weight gain.

Wrong: What counts is the amount of calories you add up during the day, but the time of the day you consume those calories is of minor significance. If you were on low calories during the day you can afford a dinner without worries.

Myth 2: To skip breakfast or lunch is good for staying slim or reducing weight.

Wrong: It is a bad idea to skip breakfast as your cravings for food will increase so much till lunch time that you will probably forget all you have pledged and eat a lot more than you should. The same applies to skipping lunch. If you still manage to stay away from all snacks and sweets during the afternoon but your hunger will be out of control latest at dinner time. Thus you will add more calories than you would with regular meals.

Myth 3: Five meals instead of three are a better way to lose weight.

Wrong: It makes no difference how many meals you have a day. Important is that you limit the total amount of calories. Eating less but more often shortens the time between each meals and makes you feel less hungry. But on the other hand, if you are having a hard time to resist eating more food than you should, you might be better off with three meals only. Less exposure to food means less temptations.

Myth 4: The metabolism of people over 40 is slowing down, thus putting on weight is unavoidable.

Wrong: True is that muscle mass gradually decreases with age if people do not exercise. As a result, increasing fat deposition develops a risk factor for your health. Regular exercise can help you to prevent that. A higher age is therefore no excuse for putting on weight. It only takes more effort to keep up your exercise routine and maintain a healthy level of fitness.

Myth 5: If sport activities and regular work out keeps you fit and slim, so you don't have to care about your choice of food.

Wrong: The number of calories being burnt during workout is mostly overestimated. To burn 300 calories one has to swim for 40 minutes. Besides that, somebody wanting to loose weight has to burn the daily calories of the food eaten and additional calories from stored fat cells. That's a hell of a task. One kilo of fat is equal to 7000 calories. To burn such an amount one will have to work out on his home trainer for 12 hours. This means, losing weight merely through exercise is hardly achievable. But it is important to maintain a regular exercise routine. It helps you to increase muscle mass which in return burns more calories. Besides this you will also feel a lot better. But there is no way around limiting your calorie intake. A combination of both will bring you a step closer to your goal.

One last word: Most weight loss efforts collapse quite quickly because people set unrealistic goals. Go for small steps, easy to achieve and a glitch once in a while is nothing bad. Just get back on track and never give up!


Rudy Tiefnig has been researching nutrition, diet and weight loss programs for many years and has helped hundreds of people to regain a slim and healthy body.

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