Lose Fats – Gain Confidence when You Lose Weight
“How do I lose 5 kg or 30 kg?”
“How do I gain some muscles and tone up sexily?”
It is simple. Yes, you heard it right, it is simple. All it requires is your commitment and discipline on your part. Do I hear you say “Yes” to that? If so, here goes.
NUTRITION – Physiologically, you have to burn 7000 calories to lose 1 kg or 2.2 pounds. You can lose those weight through a combination of decreasing caloric intake to a healthy level and expending calories through physical fitness activities.
For example, let’s say you currently take in 2,000 calories a day. If you decrease that by 300 (half plate of chicken rice) and added 200 calories worth of exercises a day (25 minute jog), you would be at a 500 caloric deficit. So, eating 300 less calories a day and expending 200 calories a day through physical fitness activities will result in a net of half kg lost per week. This can be done too by eating food that you enjoy! Just that simple as promised isn’t it?
Do eat six small meals a day. This will keep your metabolism engine humming throughout the entire day and at the same time, your body will not starve thus will not conserve too much fats . At the same time, as your body is being fed continuously the nutrients that you eat are being utilized more effectively.
WEIGHT TRAINING – Never embark on a fitness or lose weight program without lifting weights because on a diet or cardio only program, you will lose some muscle as well. When that happens, your metabolic rate will slow down and fats will be conserved. You want to lose fat , not gain weight with fats . Furthermore, your goal of being sexily attractive and desirable is also defeated because without the muscles, when you lose weight, you will only end up a smaller version of what you were before without any nice sexy curves and muscle tone.
As a beginner, do workout three days per week on alternate days for about 45-60 minutes with weights. Form and technique is important. If you do not know how to workout with weights, check out some of the articles or subscribe to free fitness tips newsletters at Free Fitness Tips. You may also engage the services of personal trainers at Personal Trainer. Perform exercises for the entire body — doing about 2-3 sets per body part for 8-12 repetitions. Why do you want to build muscle besides just looking gorgeous and brimming with fitness? Well, another reason is that for every kg of muscle gain , the body burn an additional 50-80 calories per day! You burn fat even when you are sleeping! Interesting isn’t it?
Your body will feel firmer, stronger and you will see muscles building up within weeks. Weights are needed to sculpt the type of body that you desire. Just 45 minutes to an hour in the gym will do. Your body needs to recover and if you lift intensely, you will produce a hormone called cortisol which can destroy muscle cells after an hour or so of intensive lifting. What’s more, you are burning more calories at the same time and because of the intensity of the exercises you are performing, your body will still burn fats hours after you have stopped lifting weight. Below is a list of recommended exercises you can choose from for each body part:
Leg muscle workout — squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts
Chest/Pecs/Pectoral muscle workout — bench press, incline press, dumbbell fly, push-ups
Back muscle workout — dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers
Shoulders/Deltoids/Delts muscle workout — military press, lateral raise, front raise, shrugs
Biceps muscle workout — hammer curl, dumbbell curl, barbell curl, concentration curl
Triceps muscle workout — triceps kickbacks, diamond pushups, press-downs, dips, tricep extensions
Abs/Abdominal muscle workout — bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank, hanging leg raise
CARDIOVASCULAR EXERCISE – Commonly called cardio workout . Perform cardio 3-4 days per week for 20 minutes. Try to stay in a range of 65- 80percent of your Maximum Heart Rate. Your maximum heart rate is 220 minus your age. In addition, change your mode of cardio every few weeks. The body is designed to adapt, so you want to change your workout frequently. Cardiovascular exercise will help speed your metabolism (power walking, jogging, swimming and biking). . It works like magic when combined with weight training . Try different forms of cardio or you can even play active sports. Find an activity that you enjoy! For a very effective weight loss and lose fat cardio workout , read this fitness tip Lose Weight Lose Fat Fast!
SMALL LIFESTYLE CHANGE – When your lifestyle changes slightly, your weight loss goals will fall into place. You have to start thinking in terms of improving your health, fitness, nutrition and exercise habits .
Forget about fad diets or popping diet pills or slimming pills which usually cause drastic reduction of caloric intake. These diets are difficult to stick to and because of the massive caloric deficit, your body will go into the famine mode and conserve fats for emergency use. Your body will also cannibalize your muscles for energy and that means a slowing down of your fat burning metabolism. You will sooner or later hit a plateau and when you are off the diet or stop taking diet and slimming pills , all your extra kilos will come right back.
Each day will take you a step closer to weight loss and build muscle goals. Your general fitness and health will also improve day by day. It doesn’t matter whether your goal is to lose 10kg or 30kg. Once you have this “lifestyle change” habits, it will get a lot easier.
GOALS – To make your goals work, write them down! Make them measurable and realistic. For example, a short-term goal might be, “My goal is to lose half kg per week for the next 4 weeks.” A long-term goal might be “I will lose 20kg by ……” And then set out the steps on what you are supposed to do and do then it.
Review your goals each week to reinforce them within yourself. If you experience a setback or standstill with your goal, don’t panic and give up! Then you will be richly rewarded by owning an attractive and desirable body that others talk about!
And that’s it. Your free fitness tips to weight loss and build muscles. Simple? Yes. But for it to work, your commitment is crucial.
###Article by celeb personal trainer Chris Chew. This is his website. www.sgfitnessonline.com
Chris Chew is a Singapore based Fitness Trainer. His clients are mainly from the media and entertainment industry such as international models, pageant winners, actors and TV personalities.
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Conspiracy Foods, The Inside Story about the Mass Produced Foods that are Making Society Sick
Food manufacturers can easily manipulate a whole population by the products they make available at a cheap price. The way those foods are processed and the things that are added to them can decide the level of health that millions of people experience. These days the most widely marketed and consumed foods in the western world create health problems that have turned entire populations into ‘cash cows’ for the drug companies and medical industry. You have a choice about the foods you eat and you can choose good health or sickness.
You can also use supplements to help protect you from the glues, synthetic hormones and genetically modified pseudo-foods that are found in many mass marketed products and restaurant fare. Healthy foods are also available. Know your enemy! The biggest glues that have helped transform America into the land of the sick in the 21th century are gluten, found in wheat flour and casein, found in cow dairy, the same casein that is used to make Elmer’s glue.
Why else would there be a cow on the label? Before the 20th century and the invention of steel rollers, most breads where made with a mix of whole, spouted grains. Sprouting a grain converts the sticky, acidic gluten into alkaline vitamins and amino acids. Including the outer husks increases the food’s mineral content. Sprouting grains for breads was the traditional method because it was an easy way to break open the hard seed and make the tough, outer husk useable.
The steel roller permitted manufacturers to grind the seed, separate out the mineral rich outer husks, isolate the sticky gluten and use that to make soft, acidic white bread. Why is wheat 40% of the American diet? Because it’s cheap and in it’s refined, hybridized state, it can be shaped into anything, except healthy nutrition. It is a major contributor to society’s dangerous over consumption of carbohydrates. What is made out of wheat flour? Bread, pizza, pasta, bagels, muffins and pastries.
It’s used as a thickening ingredient in all kinds of foods, soups, candies, and sauces. Wheat gluten paste makes a great glue, but do you want to eat glue? Use 100% sprouted breads that you’ll find in the freezer section. Cows are big animals with little heads. Goats and sheep have large heads and small bodies, proportioned more like humans. Cow dairy products are high in sugar and casein, both of which are sticky glues. Goat and sheep milk products aren’t.
Why do companies use such a sticky, sweet food? Because cows are big milk producers and not very picky eaters, in comparison to goats and sheep, so cow’s milk is cheap! Gluten and casein stick to the walls of the digestive system, blocking absorption and slowly degrading the health. Soy is not a good alternative. Rice Milk and Rice Ice Cream are better. For infant’s and children, goat’s milk mixed with carrot juice is a complete food and quite tasty.
Goat and sheep cheeses are better for people and sheep’s cheese is sweeter than goat’s cheese. Use the enzyme combination Proactazyme Plus #1525-0 to clean out both the gluten and casein . For stronger, short term cleaning use Small Intestine Detox #848-2. White cane sugar is a sticky, highly refined, acidic poison completely lacking in nutrition, that is designed to create sugar cravings that it can never really satisfy.
The average American consumes a cup of white sugar daily in their various foods. It’s so potent and toxic that if it were introduced today it would be available by prescription only. White sugar is added to practically everything. A couple of tablets of GTF Chromium #1801-6 daily provide the minerals chromium and vanadium. The sugar cravings are the way that the body says that it needs those two minerals that are naturally found in sweet foods, but have been removed to make white sugar. Stevia Powder Extract #1386-7 (powder) & #1381-6 (packets) is a wonderfully sweet and nutritious herbal product that can be used safely in all those foods and beverages that you would like to sweeten up. NSP’s has no bitter aftertaste.
Soy is another one of the high estrogen foods that have been mass marketed for the purpose of reducing fertility, increasing tumor and cancers and generally reducing the size of the global population. Most of it is genetically modified and it’s all much too high in estrogen to do most people any good. In China, soy was considered “poor people food”. Herdsmen wouldn’t let their animals eat soy. It was used as a rotation crop to put nitrogen into the soil, in the way that Western farmers use red clover, another high estrogen plant.
Part of America’s epidemic obesity, infertility and tumor problems can be traced back to soy. While a little soy sauce now and then may not bother you, adding it wholesale to your diet is putting trouble into your future. For women, Pro G Yam 500 #4936-5, and for men, Men’s formula #3112-7 and Sarsaparilla #620-8 are products that clean out excess estrogens and protect the body from picking them up in the foods.
Food manufacturers use fats that are cheap to produce, have a long shelf life and are difficult for the body to use. Always use olive oil, minimize canola (It means ‘Canadian oil’) which comes from genetically modified rapeseed oil. Supplement with Super GLA Oil Blend #1844-5 to feed your immune and hormonal systems and push the junk fats out. Remember, Real Men Take Supplements! (So do Real Women!)
About The Author
Excerpted from The Ten Minute Herbalist by Drs. Ralph & Lahni DeAmicis, ? 2004 For more information about their books, educational programs & Nature’s Sunshine Products visit www.spaceandtime.com. This information is for educational purposes only and is not meant to diagnose or prescribe. If you are suffering from a health challenge the authors suggest that you consult a competent health practitioner of your choice who will work with you to optimize your level of health.
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