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We all love Thanksgiving and can't wait to gather around the dinner table with family and friends. Do you know that most Americans will consume more than 4,500 calories and close to 200 grams of fat on Thanksgiving day alone? Research shows that most of those calories are not just from the traditional meal (a whopping 2000 calories!) but from the all-day snacking in front of the TV watching Thanksgiving Day parade and then sports events.
These are some strategies that can keep you from...
The Perfect Packed Lunch
Summer vacation is winding down, fall is approaching and the kids are going back to school.
It's time to examine the art of packing the perfect lunch.
While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.
The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.
According to Ann Cooper and Lisa M. Holmes in their book, Lunch...
Make Sure You Stretch Before Your Workout
You run on the treadmill, you lift weights, you even do stairs from time to time. You are proud that you made it through another workout, but did you consider stretching those muscles you worked so hard during your workout? Fitness experts say proper stretching is as important and should be a regular part of any exercise program.
Cardio and strength training actually cause your muscles to contract so you need stretching to lengthen your muscles, increase flexibility and improve your...
Sleeveless by Summer
With summer around the corner and the bare-shoulders trend in fashion, who wouldn't obsess about perfect arms? If you are over 30 and still want to look good in a tank top, read on for tips on tightening your upper body muscle tone. But first things first, you have the work the body as a whole, using the core and upper body rather than strengthening the arms separately.
Start with burning the fat layer away from your arms. It's important to combine strength training and cardio into one...
Targeted Workouts to Target Your Butt
There are many of us who lament that our derriθre is too big, but a large number of women are desperate to add shape to their flat butt. So where to begin? You need to realize that your gluteus maximus (glutes) are large muscles and you have to stimulate them and engage them to get results. Most of us sit all day and that causes your flexors to stay contracted even if you stand up. You need to activate your glutes with exercises that loosen your hip flexors. Listed below are a number of...
Burn Fat the Healthy Way
It's summer and what could be a better accessory for the swimsuit season than a fit body? Could stepping up workouts at the gym be the answer? For best results, it is worth investing in a personal trainer who can help you achieve your goals, but if you want to try it on your own here is what you need to know.
Watch your diet.
The most important thing is to eat the right kind of foods and to eat enough of them. Many people, especially women, think that not eating will help them lose weight...
Tricks for Flatter Abs
Everyone wants a firm, flat stomach. We dream about six pack abs, just like Twilight's Taylor Lautner. The good news is that you don't have to spend hours in the gym doing crunches. Changing your diet to include the foods that can help you get rid of that unwanted belly fat is a great start.
Stay away from white foods! You can lose the pounds but that lower belly bulge will never go away unless you stay away from all refined carbs. Cookies, muffins, cereals, bread and pasta, packed with...
Fill Yourself with This for a Flatter Stomach
Drinking water helps keep you full and flattens your stomach. Don't believe me? Read this tips and tricks for yourself to see what drinking your 8 glasses a day can do for your figure.
German researchers studied the impact of water on weight loss and have concluded that drinking water increases our metabolic rate, which helps us burn the calories. The study showed a metablolic increase of 30% within 10 minutes of drinking water. The increase comes from the body's attempt to heat the ingested...
Making an Effort - It's Easier Than You Think
At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead - like heading to the gym rather than the couch.
People who would rather spend the day planted on their couch than anywhere else.
People choose the convenience of take-out...
Lose Booze to Lose Weight
New research shows that even small amounts of alcohol may widen your waistline and contribute to more weight gain that you imagined. A mere 3 ounces of alcohol can reduce fat-burning by about a third. But how could this be, you say? Isn't wine supposed to be good for us?
Well, actually, new research shows that even small amounts of alcohol may widen your waistline and contribute to more weight gain that you imagined. A mere 3 ounces of alcohol can reduce fat-burning by about a third. But...
Increase Metabolism with These Foods
Did you know that some foods actually help you slim down? Americans spend nearly $30 billion a year on diet products and many of them don't even work. New research shows that if you know what foods to buy at the grocery, you can curb your appetite, boost your metabolism and eventually lose weight.
Berries
Raspberries and strawberries are not only yummy, they are loaded with vitamin C! You can actually burn up to 30% more fat during exercise if you eat berries, according to a study from...
Flex Your Most Important Muscle - Your Brain
Tests showed that seniors who trained with free weights, dumbbells and weight machines just once or twice a week improved their cognitive ability by almost 13 percent after working out for a year. What's interesting is that a similar group of women who did toning and balance exercises actually regressed in their decision-making abilities and focus.
Pumping iron, it turns out, can slow older women's cognitive decline. The study was published in "Archives of Internal Medicine." Tests showed...
Healthy Tips for a Healthy You
It's that time of the year when everyone seems to be making their New Year's Resolutions. If you did, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.
These Fitness and Fat Loss Tips will get you on the right track for this New Year: Visualize the accomplishment of your goals each and every day. Experience the taste...
Getting the Abs You've Always Wanted
The New Year is still young, and if you've decided to make this your year for losing the weight and tightening your abs, you're in luck.
Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles and 2) Tightening and toning your abdominal muscles.
The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.
Tight Abs Tip #1: Perform challenging strength training...
Burn Fat, Not Just Calories
Tell me if this sounds familiar: you've been going to the gym for months, ran on the treadmill, took a spinning class, got really sore from an hour of aerobics and had lots of fun kick-boxing. You've sweated, worked really hard but have little to show for it. Meanwhile, many of your fellow gym goers are spending time lifting weights, losing weight and looking fit and toned. Maybe you've said to yourself "Hmm...I just don't think I'm a weight-lifting kind of person." Maybe you're afraid of...
Why Focus on Diets?
? Don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body. Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both.
To be perfectly honest, I would love to discuss only exercise. To divulge how I can sculpt the human body into a finely tuned machine of strength and agility. However, it just wouldn't be practical to ignore your diet.
You see, I write this newsletter to benefit you. My...
Common Dieting Pitfalls
Every year people start the new year with the resolution to lose weight and get in shape. However, without careful thought and planning you may be heading down the wrong path. You may have changed your diet but are you paying attention to what's really going into your mouth?
The most important thing is to get rid of temptations. Start by cleaning out your refrigerator, cupboards and freezer of all unhealthful, fatty and sugary foods.
Avoid alcohol and no, you cannot have a glass of wine....
Ate You Making These Mistakes?
? Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time or even put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.
By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply...
Celebrity Secrets to Looking Great
How do celebrities manage to look great and keep the weight off? It turns out, when it comes to staying fit and beautiful we can look up to celebrities for their tips. They are always at events, parties, and premieres; even on location they are constantly tempted by vast quantities of food around the clock. With all that temptation and some downtime in-between takes, how do the Hollywood A-listers avoid packing on the pounds?
Many bring their own, specially prepared meals; some even hire...
Don't Let Holiday Parties Pack on the Pounds
What if you could make it through a holiday party or meal without feeling like you blew weeks of dieting and exercising? What if you could leave a holiday festivity without feeling like you needed to undo a button or zipper?
A cheat-sheet gives you an unfair advantage - it supplies you with what you need to get ahead.
How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?
What if this cheat-sheet could also help you lose a few pounds before...
Don't Forget the Fiber
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).
Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I've got good news for you, if you do.
With...
Create an Online Training Progam That's Right for You
Working out with an online trainer is a great solution for busy individuals. You get the support, information and encouragement you need along with the professional knowledge and personalized workout and nutrition plan you need to meet your goals.
Many trainers now provide convenient, web-based workout programs. But, how do you pick the one that's right for you? First things first, you need to find a reputable, certified trainer. Using tools like Yelp or Yahoo check out the reviews for...
If You're Not Losing the Weight You Want, Have Your Vitamin D Levels Checked
How crucial is Vitamin D to weight loss? Some studies suggest it is a key ingredient to your weight loss success. But most people don't get enough of this important vitamin.
- Vitamin D is not only a vitamin, but also a hormone. It is part of calcitriol, a powerful steroid hormone that helps in the buildup and breakdown of healthy tissue in our bodies. - Vitamin D helps our bodies absorb calcium, maintain bone density and muscle strength. - Vitamin D also promotes normal cell growth in our...
Why Do Those Last 10 Pounds Seem to Last Forever?
? Personal trainers say that most people want a quick fix or a crash diet and don't want to hear that it takes a combination of diet and exercise to get rid that extra fat.
Just working out won't do the trick. In other words, you won't fit into that magical number jean size you've always wanted or minimize a 'problem' area by spending an hour a day on a treadmill. Losing weight and getting a toned body is a process and a proper diet and exercise is the key to getting into that hot little black...
New Trend: Workout Vacation
Experts say that jump-starting a new fitness regime is actually easier on vacation because you are not tempted by a full refrigerator or a cookie jar in the kitchen.
Experts say that jump-starting a new fitness regime is actually easier on vacation because you are not tempted by a full refrigerator or a cookie jar in the kitchen. A professional personal trainer can assist you in making the right food choices - information which will help you take off pounds and keep them off.
Here are a few...
Boot Camps - Not Just for the Military
These incredibly popular workouts, run by former military people or personal trainers, focus on full body fitness and address cardio and muscular endurance. Set up in parks or rented studios, they are quick, daily and burn a ton of calories. And, you see results fast!
Never out of fashion, high intensity workouts are always in demand for those with a few pounds to lose: from brides to tough guys. Started in the 80's to introduce civilians to military style exercise, boot camps were...
How to Motivate Your Teenager to Workout
The days of physical education classes in schools are long gone. Like most non-reading, writing and arithmetic subjects, they have been cut back. Participation in PE classes has plummeted at a time when one in four school students is obese and with the number of overweight schoolchildren doubling in the past 30 years.
According to government statistics, children's participation in physical education classes across America went down from about 42 percent in 1991 to 33 percent in 2005. And...
Bodybuilder's fat loss secrets
How do bodybuilders, fitness models and figure competitors eat to get so ripped?
There are no "celebrity weight loss secrets". It's all about hard work in the gym and discipline when it comes to food. But what does it mean? Another fad diet? Fast weight loss diet? No carbs? Calorie restriction? Days at the gym lifting heavy weights? Bodybuilders, fitness models and the like eat much more calories that people realize. Instead of starving the weight off, which only works for people under 22,...
Benefits of an Intense Workout
Intensity will be your key to success, regardless of what muscle group you are training. The mental intensity you are able to generate will cause physiological effects. Muscle protein accumulation and repair occurs when the rate of protein synthesis increases.
The amount of stimulation you are able to deliver to your muscles will affect how much they respond and develop. Don't just try harder, concentrate on the exercise and on your muscles. Adding weight without paying attention to form and...
Training plan to get your own set of abs
How long have you been trying to get your 6-pack? Do you think you have tried everything but still seem to be getting nowhere? There is some good news; there are many exercise programs out there that are custom designed to your needs and also to your body type so you only follow diet and exercise specifically designed to help you get the abdominals you have always wanted!
To get abs you will be proud of you need to eat right and exercise. You need to combine weight training with...
Look Your Best On Your Wedding Day
Are you getting ready for your wedding? You most likely have to prepare for the big day. vMost brides, like you, want to be in their best possible shape for their wedding. You want all your guests to admire you in that low-back, strapless, sleeveless wedding dress you've picked out. Job one should be to start working with a personal trainer. It's best to give yourself at least 6 weeks to make a signifigant weight loss change. A customised diet and fitness regimen will burn fat, alleviate...
Lunges for Shaping and Toning
The lunge is seen as a secondary lower body exercises by some and a "functional" exercise by others but what no one can argue is the lunges ability to build strong legs and hips. The lunge closely mimics the human Gait pattern (Walk/Jog/Run) and is used by many athletes to improve specific performance for the sport. The unilateral work that the Lunge provides lends it to be used for rehabilitative programs, if warranted.
The back leg should be used to push off to the next step, working the...
Take A Glamorous Hollywood Fitness Vacation
Whenever we think about fitness and people who are fit, our mind inevitably points to the glittering Hollywood movie stars. What better place on the face of this Earth than Beverly Hills, to head for a health and fitness weekend. Come to Hollywood and find a host of fitness resorts and rejuvenation facilities that offer a relaxed and healthy stay. All these fitness facilities comprise the much talked about Hollywood fitness vacation.
Whenever we think about fitness and people who are fit,...
Overloading Muscles For Greater Strenght
Since heavy weight is the most influential stimulus for muscle growth, you must continue to strive for greater overload. Light weight doesn't do it, nor does moderate weight. Maximum overload is the only method that will force a muscle to grow. The degree of this overload ultimately determines the degree of muscle growth.
To target individual muscles, use isolation exercises. Isolating a muscle during resistance training limits overload and muscle fiber stimulation, therefore it limits...
The King of Lower Body exercises; The Squat
Copyright (c) 2009 Jason Kozma
There is one exercise that just about everyone can agree is hard to replace; Squats. The squat is the most fundamental exercise and most used movement in life. Its practicality and ability to build massive amounts of strength and muscle through out the body have given it the name "The King of Exercises". The squat is famous for developing the Quadriceps and Glute muscles, but it also offers great benefits and development to the Hamstrings, Calf, Abdominals, Feet...
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