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Do you have a spare tyre, muffin top or suffer from middle-aged spread?

April 6, 2010 By fatburning Leave a Comment

Many of us have and if we really want to see our abs again we need to get rid of this stubborn fat. I read an article today that I found really interesting.

The article discussed a book that promotes a diet which is based on restricting the amount of carbohydrates you eat. Sort of like the Atkins Diet but updated.

The book is Lose Your Middle-Aged Middle and it is written by Dr Mary Dan Eades and Dr Michael J Eades who have over twenty years experience running obesity clinics in the US.

As I am sure many of you know the fat you store around your middle is very dangerous for your health. It increases your chances of raising your blood pressure, raising your cholesterol levels, developing Alzheimer’s and some types of Cancer. So this is something we all need to take seriously.

Middle-aged spread is caused by many factors, age, diet, changing hormones and medications. A poor diet leads to a fatty liver which is believed to be the result of many health problems in the western world. A fatty liver is restricted from doing its job, detoxification. This teamed with high stress levels can cause high sugar levels. Our bodies produce more insulin to absorb all the sugar but a fatty liver can not break it down properly which results in more fat being stored around the middle.

The diet starts off with a two week programme of home-made protein shakes. They target the liver in the first week, reducing its workload by banning toxins such as alcohol and caffeine and encouraging it to give up its accumulated fat reserves so it can work properly once again.

The shakes work on the principle that high levels of protein tell the brain that you are full when in reality you have consumed less calories.

The first two weeks get to clean your liver and reduce your insulin levels. Once clear and working normally again, you can then start to maximise the amount of abdominal fat you can lose from both around your middle and within your organs.

The next stage lasts another two weeks which is high protein, low carb. This gives your body plenty of fuel but very few carbohydrates. It is designed to reduce your insulin levels making your body more sensitive to insulin.

The final two weeks are still high in protein but re-introduce enough carbohydrates to help you to stabilise your weight for the long term.

I found the article really interesting and this is definitely something I intend to look into. I know a lot of these diets got a bad press with the Atkins Diet but I think things have moved on since Atkins, with a lot more studies being conducted and more knowledge being gathered. This is certainly something I want to learn more about.

To get more details on Lose Your Middle-Aged Middle click here.

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Real World Weight Loss And How It Is Done

June 30, 2009 By fatburning Leave a Comment

Before undergoing any form of diet plan or form of exercise you should consider consulting an expert who can tell the condition that your body is in.

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a reliable indicator of body fat for most people and is used to screen for weight categories that may lead to health problems.

From learning your BMI you will have a statistic from which to work from and a numerical goal to achieve. This will help make your weight loss plan that little more ‘real’.

Many experts generally agree that people should aim to exercise for around 150 minutes a week. This may sound daunting but it is a lot easier than you may think to achieve this.

10 minutes at a time is fine. Now I know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or slightly more vigorous pace for at least 10 minutes at a time.

For instance try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensive activity.

Sticking to any plan is half the battle of any weight loss goal. The main reason why people give up on something is because they are not enjoying it.  Therefore don’t limit yourself to just picking an activity just because you think it will be effective. There are so many different sports and methods that can help raise your heart level and and help you to prolong your interest long enough to make substantial differences to your weight

By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. We as people are creatures of habit. Of course what this means is that it is all to easy to form bad habits that are hard to break. Fortunately it is also true that once you become a creature of good habits the reverse is true.

Giving this kind of careful consideration to your habits, realizing the effect they have on you, will motivate you to change them. For example, if you have habit of spending a lot of time with people who overeat,  try  to reduce of time you spend with people who have this problem, especially at the beginning of the plan when you are most vulnerable. If you have habit of being insular and uncommunicative with others when losing weight, you can try to ask for support the next time you diet because helping relationships are essential to diet success. If you have a habit of being a perfectionist you can stop trying to be perfect because no one is perfect. When you learn to accept your slips, you can pick yourself up after and continue on to diet success.

Thinking well is being well. There are only a minority of people who achieve success without having any belief in themselves or in what they are doing. Be proud of the positive steps you have decided to take in asserting control over your life

Think well of yourself. Change negative self-talk to positive self-encouragement. Give yourself the same consideration you would give a cherished friend. Learn to become your own cheerleader instead of your own worst critic. If for example, you are struggling to complete a long run, tell yourself that you will make it and remind yourself of when you couldn’t run well at all.

Sometimes we all need a gentle push in the right direction, or a reminder about what it is we are aspiring to be through our actions.
Be constantly reminded of your goal

In order for the idea of shedding pounds to sink in to your subconscious, you need to be constantly reminded about how you want to look and what you want to weigh. You can put pictures of people who have the ideal weight you are pining for on your refrigerator’s door, your kitchen counter and even on your bedside table.

Some people use the method of putting pictures of their ‘weight loss heroes’ in their wallets so that every time they want  to buy, say  a chocolate bar, they are reminded that this bar puts them farther away from what they want to look like.

Be creative and think of your fun ways to remind yourself day to day of the type of person you are willing to be.

If you are really interested in losing weight the natural way and without any hard to follow diets then visit: http://dietdiet4u.com

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Filed Under: Exercise Tagged With: ,

No Nonsense Muscle Building Review

June 29, 2009 By fatburning Leave a Comment

This is a review of the No Nonsense Muscle Building program which is highly regarded by many fitness and muscle magazines.

This program was created by Vince Delmonte, who is a certified fitness coach and nutritionist. At a point in his life Vince was considered a hardgainer. Anybody that is skinny and finds it impossible to build muscle.

Vince has studied and researched the world of bodybuilding and muscle gain extensivly for a number of years. With the painstaking work, Vince created a method that will solve the problems of the hardest of gainers.

The No Nonsense Muscle Building Program focuses on a few basic exercise’s done over short periods of time. No more than 3 hours worth of training a week is needed. This is not a method where you take it easy. It is far from being easy. People who are looking for an easy way to gain muscle need to understand what this program is all about.

The idea behind the program is easy, but when you go into the gym you need to train with intensity. Doing it this way will reward you with around 10 pounds of muscle gain in just a few weeks. This sounds too good to be true to people who have struggled to gain muscle in the paSt. However the program provides you with routines which are going to give you the most bang for your buck (effort).

Vince Delmonte also focuses on nutrition, rest periods, and cardio. At the end of the day tens of thousands of people have successfully used this program and have managed to surprise themselves at how quickly they have seen results. You will learn why a lot of the exercises and routines that you read about in muscle magazines will not work for the average guy. Your focus in the begining will be about packing on muscle, this will only require a few exercises per workout. You only move on to the second stage once you are happy with the amount of muscle you have gained.

Does the No Nonsense Muscle Building Program work. At the end of the day this program has been the top on-line bodybuilding program for sometime now, I think that says more about the program than I ever could.

If you have tried everything without any success, then it is certainly worth your time to check it out for yourself. Visit Vince Del Monte’s website and have a peek for yourself.

Vince is 100% certain that regardless of your situation, you will get results that will give you a big surprise. You can also sign up to a free muscle building video course which gives valuable insights into gaining muscle mass. If you like what you see, then there is no harm in trying out the No Nonsense Muscle Building Program for yourself.

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The Basics Of Body Building Explained

June 2, 2009 By fatburning Leave a Comment

 

 

Bodybuilding is all about who can build the biggest muscles with the most definition. Bigger and stronger are the name of the game. One of the best things about body building is that you only need basic weights and a bench to achieve great results. Simple free weights can deliver incredible results, often as good if not better than those complex weights machines that are available in most gyms.

The key to building bigger and stronger muscles is to progressively add more and more weight over time. Building muscle mass is about lifting heavy and doing fewer sets and reps. It’s also about eating properly and getting plenty of rest. So many people pump iron without worrying about their diet, and even more are guilty of over-training their muscles.

When you begin a new bodybuilding program , you should start slowly and learn the proper techniques to avoid injury and to work each muscle group to its maximum. Time and time again professional body builders have said that technique is one of most important aspects of getting a good bodybuilding workout.

It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are some great bodybuilding programs available online. It takes time to learn correct technique.

Lifting heavy weight breaks down muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it's crucial that you rest each muscle group fully between workouts. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you do not work a particular muscle group more than once per week, and certainly no more than twice.

Remember to increase muscle mass and size you will need to progressively increase the poundage you lift. For continued growth, you should change your workout frequently.

Finally diet is hugely important. Take a look at this advice on what the best muscle building food is.

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Picking Quality Cheap Home Gym Equipment

May 25, 2009 By fatburning Leave a Comment

Picking Quality Cheap Home Gym Equipment

Buying cheap home gym equipment is a great way to outfit your house and turn it into your own private workout center. Getting what you pay for is different matter. There are some key elements to look for when considering a piece of cheap home gym equipment whether it is a big ticket item, or a simple hand-held device. There are many places to buy cheap home gym equipment both on line and in walk in stores but the things to look for remain the same.

Cheap Home Gym Equipment: How Does It Work?

Some home gym equipment machines, cheap or otherwise are quite complicated. If you are purchasing a previously owned piece of equipment make sure your new cheap home gym equipment comes with the guide that help to set it up and use it properly. Many full workstation equipment models have a very wide variety of exercises so it is a good idea to make sure that the home gym systems come with other information as well. To get the greatest value for your money the complete home gym setups provide workout manuals for guidance through a full workout.

Nicks, Dents And Scratches

While a shiny new home gym would be wonderful and look great a few nicks, dents or scratches can lower the price on absolutely fine equipment. Many stores will sell you a floor model, or slightly used model at a much lower rate than you would otherwise get so you get great cheap home gym equipment that works just fine even if it has a few bruises.

The same goes for on line sales, just because a piece of equipment is a little battered is no reason to turn away as long as all if the moving parts are in operating order. However, it should be noted that there are some areas where scratches, dents, or tears are unacceptable even if they do not precisely impede the operation of the home gym system. Padded seats, arm or leg supports and backboards should be free of rips or tears. Any of those areas that are badly damaged could irritate or even cut you as you use the equipment.

With just a little searching you can find great equipment ranging from barbells and dumbbells, to full-sized workout stations for great prices. Make sure they come with the information you need and are in good operating order and you will be well on your way to a great home gym at a very low cost.

Filed Under: Build Muscle Tagged With: ,
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