Health and Wellness Blog

All About Diet, Weight Loss and Muscle Building

Facts and Fiction : Burning Unwanted Fats

When it comes to weight loss, lots of people end up wondering what is the easiest method to burn body fat? From  workout routines to dietary fads, what we always hear is different fat burning methods and techniques, but what’s fact and what’s fiction?  Let us explore this subject and discuss what you ought to know that will help you achieve your weight-loss goals. Let us start with the basics.

While there are a number of different ways to approach a weight management program, there are three core components that are essential to success:

1. A behavior modification strategy that focuses on the implementation of both regular exercise and healthful nutrition;
2. A dietary approach that emphasizes balanced nutrition with decreased calorie intake;
3. An exercise plan that increases caloric expenditure through both aerobic exercise and resistance training.

During exercise, the body mainly utilizes fats and carbohydrates for fuel. While it is true that these fuel sources are utilized in different proportions, depending on the intensity of the activity chosen, the reality is when it comes to weight loss, it doesn’t matter what kind of fuel you use. It boils down to the number of calories you burn vs. the number of calories you consume. What about exercising in the “fat burning” zone? This flawed notion was derived from the fact that the body uses fat as a primary source of fuel during lower-intensity exercise, which is true. However, the idea that there is a “fat burning zone” one should exercise in is misleading, as ultimately you can exercise at a higher intensity and burn just as many calories from fat, if not more, even though the body uses carbohydrates as a primary source of fuel during higher-intensity efforts.

Can I burn more fat with cardio?

Now that we’ve debunked the myth of the fat-burning zone, you may find yourself thinking that exercising at a higher intensity is best, as it burns the most calories. However, incorporating a mix of low, moderate, and high-intensity exercise may be the best way to go, as it provides a number of benefits, including adding variety to your program and helping to avoid overuse injuries, which will enable you to consistently engage in, and adhere to, a regular aerobic exercise routine. So, what does this mean to you in terms of making your body a lean, mean fat-burning machine? Research has shown that a number of physiological and metabolic adaptations occur with cardiovascular exercise that ultimately help to enhance that metabolism. This includes:

A. An increase in the amount of fatty acids able to enter the muscle, thereby making more fat available for fuel;
B. An increased oxygen delivery and extraction system, which helps cells oxidize, or burn, fat more efficiently;
C. An increase in the number and size of mitochondrion, which is the place within a cell where fat is oxidized, or burned.

The bottom line is, consistent, progressively challenging aerobic exercise will ultimately help your body in becoming a more-efficient fat-burner.

Is resistance training important for fat burning? The answer to this question is yes. Resistance training is an essential component of a weight management program, as it helps to maintain or increase the amount of muscle in the body, which, in turn, decreases body fat percentage and improves overall body composition. Increasing the amount of lean body mass also positively affects resting metabolic rate, which is the energy expended to maintain all bodily functions at rest. So, what does this mean for you? Essentially, with regular resistance training, your body will become more efficient at burning fat throughout the entire day, as muscle tissue is highly active, even at rest. All in all, the best way to burn fat is with a well-rounded, consistent approach to exercise. So, include a variety of cardio and strength training strategies in your program, and be sure to incorporate activities that you enjoy, as you’ll be more likely to adhere to exercise on a regular basis.

Nutrition & Weight Loss :Top Ten Obesity Causing Foods That You Should Avoid

In order to avoid gaining weight you have to recognize what’s making you gain weight, then we have to stop doing those things that are caused this and you can finally addressed how do you start losing weight. In this article I am going to list ten most obesity causing foods. If you are trying to lose weight, it is really a good idea to start eliminating these foods from your diet as much as you possibly can.

1. White bread

White bread comes from flour that has been refined and bleached. Most of the nutrients and fiber in the bread are completely gone. Without fiber it’s actually not going to fill you out this much. It’s going to cause your blood sugar to spike and you’re going to feel hungry again sooner. Most of the the bread that comes out when we order a sandwich or anything like that, is plain white flour. White Bread are an obesity causing bread because it is empty calories that doesn’t contain nutrition. It doesn’t contain any fiber and oftentimes it also contains sugar or high fructose corn syrup or something like that in addition. So if you can cut out white bread in favor of one hundred percent whole wheat breads are really your best option. It will be a huge step to stopping yourself from continuing to gain weight so that you can actually started to lose weight

2. Cereal

Cereal is one of those foods that most people turns to for breakfast. Again it doesn’t contain a whole lot of nutrition. Even if it says it’s a whole grain, you really need to look and make sure that it is really one hundred percent whole grain because oftentimes the cerials that were eating in the morning causes blood sugar spikes as they have all the sugar that’s going to cause us to store fat. Cereals doesn’t actually going to sustain us or keep us filled up. we’re going to be feeling hungry again sooner. Try to cut out the sugary cereals especially first thing in the morning. Eat fruits in the morning or maybe a whole grain oatmeal.

3. Diet or Low-fat Foods

Some other food or pretty much any food that’s out there on the market has also another one sold next to it that’s the diet or no sugar or low fat version of the other food. The reason that these foods are on my list of obesity causing foods is because they generally contain a chemical additives or chemical flavors so that they can get away with taking out the real sugar and putting in an artificial sweetener that is usually more detrimental to our health. This foods doesn’t really and truly helping us to lose weight, instead they are gonna make us hungrier later. They’re actually just contributing more to obesity. You’re going to be way better off to just actually have a natural fruit or vegetable instead of the diet version of some other food

4. Fried Chicken

I love Chicken as much as the next person does, but this is really really bad food if you are trying to lose weight. You’ve got rancid oil that they’re cooking the chicken and a really really high temperature which has it’s own health implications. You’ve got a refined flour that they’re breading the chicken with and then once you’ve actually deep fried that chicken, most of their nutritional content in it is killed by that extremely high heat. The healthy alternative is always going to be baked chicken or whatever it may be. Baked chicken is always going to be way healthier. Fried foods are one of the absolute worst offenders. If we can cut out fried  chicken and other fried foods in our diets in favor of the baked alternatives that will be a big plus.

5. Sugary Coffee and other flavored drinks

Sugary coffee drinks are really all over the place now. You’ve take a cup of coffee then you add in a whole bunch of cream a whole bunch of sugar, that drink has eight hundred calories or more. You’ve just had a drink that’s half of your calories for that day. These different coffee drinks and other flavored drinks are really a source of a lot of hidden calories. We don’t even realize how many calories we’re consuming when we have them. My tip is if your coffee drinker, enjoy your coffee by itself, or maybe you add a little sugar and cream in your coffee and then enjoy your sugary treats on their own. When you’re compounding the caffeine and sugar your really kind of waging a war on your body and really going to make it hard to be losing weight. If you’re on a diet or trying to lose weight but you’re still taking these foods you are just making it harder to achieve your goal.

6. Candy

Sugar sugar

Sugar sugar (Photo credit: dhammza)

I love candies as much as the next person does that but we’re kind of in a day and age where people are really hungry and so they’re reach for a candy bar or throughout the day they just munch on candy all day or you have a you know bowl of candy on your desk and you just kind of eat all day and you don’t really even realize how much you are eating that can be of course it’s kind of a no brainer in terms of being obesity causing. a lot of sugar a lot of fat, who knows what all kinds of different additives and other food chemicals that candies may contain. Don’t reach for candy when you’re hungry, reach for fruit. This is  probably the most easy thing  as not much preparation involved. Bringing fruit or vegetable slices with you could be a really good way when you’re in a situation and you’re really starving and usually stop by the vending machine to get a candy bar you actually reach for a fruit or a slice of vegetables instead. This is going to be a huge step to losing weight and stopping you from gaining weight.

7. French Fries

DQ french fries

DQ french fries (Photo credit: Wikipedia)

French fries starts with the potato which is not a very nutrient dense food. When you look at nutritional density of different vegetables potato is actually pretty low on the list and then you’re deep frying it. french fries are one of the worst offenders also because we eat them all the time. We usually eat them in conjunction with another food that has a whole lot of calories as well. My tip is if you  are still eating in fast food restaurants which i’d recommend not doing especially if you are trying lose weight. But if you are, go ahead and order your food without the french fries, just get your burger or whatever and don’t order the fries. Usually you’re going to be filled up by just the burger alone. Lower price are kinda added bonus. Yes we all love them myself included. If you’re watching your weight, eliminating this food would be a really really good step into the right direction

8. Pastries

Doughnuts and other confectionery delights are the next foods that i want to address. Now at this point you’ve probably noticed that most of the foods on my list contain a lot of sugar or a lot of high fructose corn syrup or other sweeteners, all of these things that spike your blood sugar are going to cause weight gain in the body.Once you’ve eaten something really sugary, your body is flooded with insulin trying to deal with all that sugar and there’s a certain point where there’s only so much sugar yourselves can use at one time and all of that excess sugar get stored as fat. All of these things contribute to weight gain and recognizing that spiking your blood sugar is causing a gain weight. It will really kind of maybe bring some clarity to while these different foods are on my list and help you understand why do you want to avoid those foods if you’re trying to lose weight

9. Potato Chips

Potato chips are basically french fries that got packed step, cuts and preservatives added to them so they could last for a while. Packaged and shipped up add to you so can enjoy them later. so again you’re taking a potato which doesn’t have a whole lot of nutrition to begin with and then your deep frying it and packaging it for longer shelf life. Another way to tay that would be that their empty calories and empty calories are fatty calories your body can’t use. This applies not only to potato chips but also to corn chips and any kind of chip that you get in a bag is usually not gonna have a whole lot of nutrition in it. It contains a lot of fat from all of the different oils in the chip. In that way that it’s empty calories and it’s causing you to gain weight. It’d be way better off on having some fruits or vegetables especially since you’re pairing it with another food you’re eating it in conjunction with something else already. By eliminating potato chips in favor of fruits and vegetables, is going to be a really good option if you’re watching your weight.

10.Soda Pop

Last in my list of obesity causing food is not actually a food, it’s Soda. By drinking soda, you’re taking refined corn syrup and sticking it in a can so that you can immediately consume all the empty calories that turns into fat when you consume them. Soda is the number one most purchase grocery item in the US. That means a lot of people are drinking a lot of soda and that this is just one of the worst offenders in terms of weight gain or spike in our blood sugar. It has absolutely no nutritional value whatsoever and again we’re usually consuming them with our meal which has its own deal. soda has no nutritional density, only contributing to weight gain if you can realized that soda pop equals weight gain and start eliminating sodas or replacing it with water as much as you possibly can that would be great. You really don’t want to be consuming soda if you’re trying to lose weight. Again, even the diet sodas are not going to contribute to help you shed excess fats

Diet Isn’t Just A Four Letter Word

Diet. This word is probably the most hated four letter word in the world, but it shouldn’t be. It started out as a noun: “The kinds of food that a person, animal or community habitually eats.” Diet is what we eat everyday. It’s a habit. OK, that doesn’t sound so bad. But then something weird happened. It became a verb. “Restrict oneself to small amounts or special kinds of food in order to lose weight”. So now everybody associates the noun with the verb → “I’m on a diet” And to confuse things even more, there’s all sorts of “diets” on the market. Some fall into the verb category, some into the noun. There’s a ton of them, and most of them contradict each other.

What’s an entrepreneur to do?

Here’s the real deal. There is no perfect diet. As much as you want me to tell you to eat this, or eat that, the truth is that while there are definitely some guidelines, there is no One Size Fits All answer to diet. Sophie can drink all the milk she wants, but if I match her glass for glass I’ll get a gout flare up. I know people who can’t drink milk at all. Raw milk can be a miracle worker for some people, but for others it can lead to illness. You shouldn’t look at any diet as a religion. You will do harm to your body if you follow any diet to the letter. You have to listen your body, and make adjustments as necessary.

I mentioned guidelines a minute ago. Kate and I use Weston A. Price’s research & Ayurveda. The guidelines found in these diets are based on traditional diets that people all over the world have eaten for thousands of years. It’s based on natural foods, grown locally and are native to the cultures who eat them. A diet needs to accomplish only one thing. It needs to fuel your body with the right balance of nutrients. If you put the wrong oil (or too much oil) in your lawnmower, it won’t run right. It’s the same with your body. If you eat too much of the wrong food you won’t run right either.

Making Your Diet Work

You might be thinking that this all sounds hard and time consuming. Eating real food means rearranging priorities. To make this work, you need to set yourself up to succeed, rather than fail. It’s easy to fall into the trap of fast food, or something frozen, but that puts you into the circle of hell. The more crap you eat, the less desire you’ll have to actually cook something healthy.

We tend to make certain tasks harder in our head than they really are. Cooking isn’t hard, nor does it have to be time consuming. The key is to make it one of your priorities. Schedule the time to cook, clean and eat slowly. Make time to plan the menu and shop. Once you get into your groove, it’ll become habit. Each week that passes, things get easier. Focus will become clearer, energy improves and soon eating real food will be as natural as the food itself.

Don’t Get Fooled by Empty Diet Promises

Everyday, we’re bombarded with weight loss promises. “One pill can turn your body from this, to this.” “Drop five pounds in a week with liquid drops.” “Spray away your flabby ab muscles.”

When it comes to products touted as weight loss miracles, don’t believe the hype. From dietary supplements to the latest diet schemes, weight loss fraud is in the air, on the airwaves, and online. FDA has found more than a hundred weight loss dietary supplements that contain hidden drug ingredients.

Journal of Dietary Supplements

Journal of Dietary Supplements (Photo credit: Wikipedia)

Some weight loss products labeled as supplements are concoctions filled with blood pressure medication, seizure medication, or drugs not approved in the U.S. Lets set the record straight Dietary supplements for weight loss are not evaluated by FDA, many make exaggerated claims, and some are even dangerous. For example, the ingredient Sibutramine, which was pulled from the prescription drug market for increased risk of heart attack and stroke has been found in weight loss products. Yet another chemical compound tucked away in some over the counter weight loss cures is a suspected cancer causing agent.

Weight loss products can even interact with other medications a consumer may take. Risking cancer, heart attacks, stroke, and dangerous side effects… Not exactly the best way to drop a few pounds. Another popular fraud making the rounds is the HCG diet plan. This plan combines drops or injections of HCG, a pregnancy hormone, with a 500 calorie a day diet. Yep – just 500 calories a day. But peep this fact– HCG has never been proven to be effective for weight loss. Not only does it not work, promoting HCG in any over-the-counter weight loss product is illegal. Know fraud when you hear it and see it. Customer testimonial? More likely to have been written by the owner’s nephew.

Is the product claimed as a new discovery or scientific breakthrough? How many true health care breakthroughs are announced only after midnight on cable TV, or only on the web? Before popping an unknown pill, or using an unproven or little known treatment, Talk to a health care professional. Don’t take the word of an actor in a lab coat. Avoid the scams. Losing weight is not easy, but it can happen with a healthy diet, proper exercise, and by listening to your doctor. Yep- the old fashioned ways.

Weigh Loss : Secrets to Losing weight and Keeping It Off For Good

I’m gonna tell you the secrets to losing weight and keeping it off for good. Arming you with the information you need to become a calorie and fat burning machine. Whether you’re a season fad or just someone who is ready to take the first step. With all the hype out there we keep seeming to ignore the obvious, that we need to use less calories and we burn at a moderate level of physical activity to our daily routine. Even if it’s just taking a walk doing some yoga or going for a swim. Now expensive pills and surgery are only short term solutions, they don’t inspire change their risky and they don’t give you any more energy.

Now i know what you’re thinking you don’t have enough time to monitor your diet and exercise and those always seem to be the biggest obstacles but the irony in this is when you give your body the right fuel and that’s a moderate exercise your daily routine you’ll get a lot more done in a lot less time, you’ll actually free up more time to spend with family and friends and will have the energy to enjoy it because it’s not just about losing weight it’s about feeling good about the little things and being more efficient and productive and whatever choice of professions we do even doing tedious repetitive tasks like laundry and going grocery shopping can become much more enjoyable experiences when your body feels good you get a lot more enjoyment out of everything you learn to love. But despite commonness, calorie counting isn’t the answer. Denying yourself carbs or anything for that matter isn’t the answer, either and eating less isn’t necessarily the answer. You need to be eating a lot more to make this work in order to keep your metabolism at peak performance there are few simple tweaks that you need to make to start losing fat immediately

Cool Sculpting : Non Surgical Liposuction Made Possible

Coolsculpting is a revolutionary non surgical liposuction, developed by Harvard scientists, that freezes fat cells while leaving the overlying skin undamaged. The procedure is FDA-cleared and clinically proven to reduce fat in the treated area up to 20% in just one visit.

Fat!

Fat! (Photo credit: LexnGer)

If you have stubborn, exercise resistant fat deposits and have been looking for a surgery free solution with no downtime this may be the perfect procedure for you. Coolsculpting utilizes cold temperatures to target and damage fat cells in the treatment area. These damaged cells are then naturally disposed of by the body, leaving a more contoured, sexier look.

What to Expect with This Revolutionary Procedure?

Because the procedure is non-invasive and targets only unwanted fat cells, there is no recovery time after the procedure. The affected fat cells are gradually eliminated through the body’s normal metabolic processes, like fat from food. The result is a gradual reduction and smoothing of fat bulges that is apparent in most patients in two to four months. This method is completely non-invasive, which allows you return to normal activities on the same day after the procedure, such as work or exercise. Redness may appear in the treated area, which may last from a few minutes to a few hours. Some localized bruising may occur, which clears within a few weeks. Some may experience a temporary dulling of sensation in the treated area lasting one to eight weeks.

Who Are The Candidates For This Procedure?

The ideal candidate are people seeking to decrease specific areas of fat, such as abdominal fat, love handles and back fat. Patients who are generally interested in a non-invasive therapy or  non surgical way of removing unwanted fat that offers noticeable and fast results. This is not intended for weigh loss or obesity; nor is it a substitute for liposuction procedures that remove a large volume of fat. A good candidate should be relatively fit and have modest-size fat bulges in areas that are not easily reduced through diet or exercise.

Weight Loss: Losing Weight Without Starving Yourself

Weight loss is not hard, difficult or impossible. But a simple matter of knowing how. Here’s a small sample of the hundreds of diet-free weight loss tips that can make weight loss fast, easy and comfortable. I sincerely hope this information helps you achieve what you want most. A new, healthy, trim, attractive figure.

Let’s begin with the 29 pound Snickers bar. A 2.07 ounce, 280 calorie, regular size Snickers candy bar. Eat 1 of these everyday for a year and you gain 29 pounds. Eliminate 1 Snickers from your daily diet, don’t replace those calories and lose 29 pounds in a year. The average American drinks 225 soft drink calories everyday. If you’re the average and eliminate those calories, you lose 23 pounds in 12 months. Eliminate only 1 soda per day and lose 15.6 pounds in 12 months. Eliminate 2 sodas and lose 31 pounds. 3 sodas and you lose 47 pounds. 4 sodas and you lose 62 pounds. 5 sodas and you lose 78 pounds. Get rid of 6 sodas a day for a year, don’t replace those calories and you lose an amazing 93 pounds in 12 short months. No diet required. Mathematical fact.

English: A Snickers candy bar, broken in half.

English: A Snickers candy bar, broken in half. (Photo credit: Wikipedia)

Or how about this. Eliminate a paltry 2 ounce serving of potato chips everyday and lose 33 pounds in one year. 2 ounces of potato chips has 320 calories. One 6 ounce filet mignon has 260 calories. Which would you prefer? Which would be more satisfying? And besides, no one eats only one serving of potato chips. We devour 2 or 3 or more servings when we eat chips. And if you add dip to your chips, you double the calorie devastation. Now, let’s look at McDonald’s Big Mac, large fry and large soft drink totalling 1,350 calories. Compare the Big Mac meal with McDonald’s original hamburger old school meal at 590 calories. That’s a 760 calorie difference. Make this simple exchange everyday for a year and lose 79 pounds. Make this exchange only once per week and you lose 11 pounds. Do it 3 times per week and lose 33 pounds. Either way, no diet required. Various estimates say the average American consumes between 350 to 650 calories a day in sweetened drinks like, lattes, soda, fruit juices and alcoholic beverages. Replace those calories with a zero calorie, unsweetened iced tea and lose 36 and 67 pounds respectively. Again, no starve and sweat die required.

Now let’s add 3 teaspoons of sugar to the iced tea for a 12 ounce drink of 48 calories. Compared to a 150 calorie 12 ounce soda. That’s a 102 calorie difference. Make this simple exchange 3 times a day and you lose 31 pounds in 12 short months. Most people don’t realize one pound of muscle burns 70 calories per day. While a pound of fat only burns 3 calories. Replace 5 pounds of fat with 5 pounds of calorie gobbling muscle and burn an automatic 335 calories per day. Or the yearly equivalent of 35 pounds lost. Again, no diet required.

Here’s a good rule of thumb. To lose one pound of weight you must reduce or burn 3500 calories. 3500 calories equals one pound of weight. For every 100 calories you reduce from your daily diet you lose 10 pounds. So, reduce 100 calories a day and lose 10 pounds per year. Reduce 200 calories and lose 20 pounds, reduce 300 calories and you lose 30 pounds and so one. So, let’s see what 100 calories and 300 calories look like 100 calories of chips, about 10 chips 100 calories of crunchy peanut butter, 1 tablespoon 100 calories of blue cheese dressing, 1 tablespoon That’s 300 calories right there – 10 chips, a tablespoon of peanut butter and a tablespoon of salad dressing. 100 calories of grape juice, 6 ounces 100 calories of pancake syrup, 1 tablespoon 100 calories of McDonald’s fries, about 8 fries 100 calories of a Snickers bar, 1 big bite. Now here are the facts. Reduce 100 calories at every meal for a total of 300 calories per day, and you lose 31 pounds in a years time. Genuine weight loss, pure and simple. Inarguable mathematical fact.

Tips for Teens- Ways to Lose Weight.

English: Glass of cola

English: Glass of cola (Photo credit: Wikipedia)

One of the things is teenagers who want to lose weight. Honestly tips for teenagers that want to lose weight is get up and move. I really wouldn’t suggest a teenager alter their diet a whole lot, you know you have the rest of your life to try to diet and lose weight and don’t start so young. Moving you know making yourself a goal of exercising, getting out of your house at least a half hour a day whether walking a dog, walking with some friends, going on a bike ride. Getting out of the house and turn off the tv and the video games for a few minutes. And when you are young and still a teenager your metabolism is still really good and burning, it just requires you to maybe cut back a little bit on the sugar and the soda pop and the sweets and get out of the house and move. You know we don’t move enough in school anymore, you don’t have recess anymore, your gym class for half hour a day where most of it is getting ready doesn’t count. So just get out of your house and make a point to move every day.

How to Build Stronger Hip Muscles

One of the most effective ways and best ways and quite frankly to train the hips as well as improve flexibility and range of motion is through the squat. You can begin this exercise by using your own body weight through a full range of motion, gradually progressing up to a weighted bar, even adding a more resistance from there.

English: Squat lifing

English: Squat lifing (Photo credit: Wikipedia)

To begin the squat, address the bar in a loaded position, making sure hands are even, you’ll dock slightly under the bar, making sure that they body sits, the bar sits just across your upper back and shoulders. Elbows should remain under the bar for support and stability. Lift the bar up out of the rack, take a comfortable step back to clear yourself from the rack. Head will remain in a neutral position, back nice and flat, maybe slightly arch, feet should be at or maybe slightly wider than shoulders width. Initiate the movement by moving the hips away from the mid-line, bending at the knees and lowering yourself down as far as your flexibility and comfort will allow. Ideally, reaching a thigh’s parallel position or slightly lower, keeping the back in a good neutral position, bringing the hips back up again. Again, the motion and emphasis is on the hips, so initiate the move by moving the hips first, controlling the range of motion slowly and extending up fully by moving those hips back to that mid-line position. Safely rack the bar by making sure your balance on both sides and stepping clear.

It’s always good to have the support of a professional or even a good spotter when using free weights such as an Olympic lifting bar or rack. Make sure you’re staying as safe as possible while training those muscles.