Archive for April, 2009
ABS Workout
April 25th, 2009 | 
Author: ABS Workout
Why excess abdominal fat is more DEADLY than you think
Below is an article contributed by Mike
Geary, the founder of TruthAboutAbs.com . I thought this was an important topic
to share with you because the reality is that most people simply don’t realize
how dangerous their excess abdominal fat really is to their health.
The Hidden
Dangers of Your Excess Abdominal Fat - It’s More Serious Than a Vanity Issue!
by Mike Geary, Certified Nutrition
Specialist, Certified Personal Trainer
Did you know that the vast majority of
people in this day and age have excess abdominal fat? The first thing that most
people think of is that their extra abdominal fat is simply ugly, is covering up
their abs from being visible, and makes them self conscious about showing off
their body.
However, what most people don’t realize is
that excess abdominal fat in particular, is not only ugly, but is also a
dangerous risk factor to your health. Scientific research has clearly
demonstrated that although it is unhealthy in general to have excess body fat
throughout your body, it is also particularly dangerous to have excess abdominal
fat.
There are two types of fat that you have in
your abdominal area. The first type that covers up your abs from being visible
is called subcutaneous fat and lies directly beneath the skin and on top of the
abdominal muscles.
The second type of fat that you have in
your abdominal area is called visceral fat, and that lies deeper in the abdomen
beneath your muscle and surrounding your organs. Visceral fat also plays a role
in giving certain men that "beer belly" appearance where their abdomen protrudes
excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in
the abdominal area are serious health risk factors, but science has shown that
having excessive visceral fat is even more dangerous than subcutaneous fat. Both
of them greatly increase the risk your risk of developing heart disease,
diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and
other degenerative diseases.
Part of the reason visceral fat is
particularly dangerous is that it apparently releases more inflammatory
molecules into your body on a consistent basis.
If you care about the quality of your life
and your loved ones, reducing your abdominal fat should be one of your TOP
priorities! There’s just no way around it. Besides, a side-effect of finally
getting rid of all of that excessive ugly abdominal fat is that your stomach
will flatten out, and if you lose enough stomach fat, you will be able to
visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is
there actually a REAL solution beyond all of the gimmicks and hype that you see
in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that
there is absolutely NO quick fix solution. There are no pills or supplements of
any sort that will help you lose your abdominal fat faster. Also, none of the
gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat
either. You can’t spot reduce your stomach fat by using any of these worthless
contraptions. It simply doesn’t work that way.
The ONLY solution to consistently lose your
abdominal fat and keep it off for good is to combine a sound nutritious diet
full of unprocessed natural foods with a properly designed strategic exercise
program that stimulates the necessary hormonal and metabolic response within
your body. Both your food intake as well as your training program are important
if you are to get this right.
I’ve actually even seen a particular study
that divided thousands of participants into a diet-only group and an
exercise/diet group. While both groups in this study made good progress, the
diet-only group lost significantly LESS abdominal fat than the diet & exercise
combined group.
Now the important thing to realize is that
just any old exercise program will not necessarily do the trick. The majority of
people that attempt getting into a good exercise routine are NOT working out
effectively enough to really stimulate the loss of stubborn abdominal fat. I see
this everyday at the gym.
Most people will do your typical boring
ineffective cardio routines, throw in a little outdated body-part style weight
training, and pump away with some crunches and side bends, and think that they
are doing something useful for reducing their abdominal fat. Then they become
frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I’ve spent over
a decade researching this topic, analyzing the science, and applying it "in the
trenches" with myself as well as thousands of my clients from all over the world
to see what works to really stimulate abdominal fat loss.
The entire solution… all of the
nutritional strategies, as well as training sequences, exercise combinations,
and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises
(that is only a very small portion of it). The main point of this program is
showing you the absolute most effective strategies for losing your stubborn
abdominal fat, so you can get rid of that dangerous health risk, as well as get
a flatter more defined midsection.
If you follow the guidelines, you WILL lose
your belly fat that has been plaguing you for years. This is not guesswork… it
is a proven system that works time and time again for all of my clients on every
corner of the globe that actually apply the information I teach. If you apply
it, the results will come. It’s really that simple.
The only reason most people fail in their
fitness goals is that they have good intentions at first to adopt a new
lifestyle, yet after a few weeks or months, they abandon their good intentions
and slip right back into their old bad habits that gave them the excess body fat
in the first place.
I want to help you succeed in finally
getting rid of that extra abdominal fat that is not only UGLY, but also
DANGEROUS.
Don’t waste another day allowing that nasty
abdominal fat to kill your confidence as well as contribute to your risk for
MAJOR diseases.
Get the solution to rid yourself for life
of this problem at…
ABS Workout
I receive hundreds of fitness questions
every day from people all over the world, but by far one of the most common
themes in these questions revolve around the struggles that most people are
having with losing that flabby stomach fat that doesn’t seem to want to go away
no matter what they try.
Just recently I had the pleasure of meeting
a fellow fitness professional named Mike Geary of TruthAboutAbs.com (insert aff
link). Now Mike is a well-known expert who deals exclusively with the most
effective strategies for losing stomach fat so that you can finally uncover
those elusive six pack abs that everyone desires.
Some of Mike’s strategies deal with
nutrition aspects and others deal with training techniques, but I was impressed
to see that Mike has put together one of the most comprehensive resources for
dealing with all of the aspects necessary to finally get rid of that nasty belly
fat for good.
The key is that Mike focuses on the REAL
techniques that are going to get you lasting results, and teaches you how to
avoid all of these "quick-fix" scams and gimmicks that are all over the
infomercials and the internet these days.
Several of the mistakes that Mike see’s
every day where people are going wrong in their fat loss attempts are:
1. Most people are wasting too much of
their time doing hundreds of reps of ineffective crunches, situps, and other
"abs pumping" exercises in their attempt at losing stomach fat.
Mike has discovered that there are certain highly effective exercises that
stimulate your metabolism much better, and increase your fat burning hormone
levels much more. These exercises that Mike outlines are the best of the best
for getting a lean, chiseled body.
Surprisingly to most, the majority of these
most effective exercises for stomach fat loss are NOT "abs-specific" exercises.
Not only that, but Mike shows you how to combine and sequence them to get the
best metabolic and fat loss results possible, changing the shape of your entire
body.
2. Most people are wasting way too much
time doing hours upon hours of boring monotonous cardio routines.
Mike has researched this topic extensively,
including an entire course he’s taken comparing different modalities of
cardiovascular exercise. After all of this research, we’ve come to the
conclusion that the majority of people out there are not doing the right types
of cardio exercise. In fact, most people may actually be inadvertantly
decreasing their metabolic rate by doing too much of the wrong types of cardio!
The strategies that Mike reveals in his
program go beyond "interval cardio" too.
3. Most people are failing miserably with
fad diets.
Mike reveals exactly why most low-carb or
low-fat diets are actually working against what your body needs to become lean
and ripped and maintain it for life! Mike shows you exactly how to stop falling
for the gimmick diets and finally develop a truly healthy eating style that you
can actually enjoy for life without being overly restrictive. It’s actually
easier and more enjoyable than you believe!
Go to Mike’s Truth about Six Pack Abs site
today and discover the exact system that Mike is using to help thousands of his
clients from all over the world get leaner than they’ve ever been before. This
system will help you to lose that stubborn stomach fat that has plagued you for
years, so you can finally get that sexy six pack that you’ve always
wanted. Here’s the site:
Don’t forget to visit Mike’s site today, as
he’s giving away some great free bonus reports and other tools that might not be
available much longer.
To being lean, strong, and healthy for life.
ABS Workout
Below is an interview I did recently with
Craig Ballantyne.
Surprise abs training mistakes to avoid
If you’re interested in discovering some
areas where you may be going wrong in your abs training and your attempts at
losing stomach fat, I have an interview for you below that you’ll want to read.
In it, Men’s Health Magazine writer Craig
Ballantyne, grills Abs-Expert Mike Geary, author of the internationally popular
book, The Truth about Six Pack Abs, on the topic of abs training and the biggest
myths and mistakes he sees in this field.
Also, be sure to check out Mike’s site at:
Here’s a copy of the first half of the
interview below. In this part of the interview today, we’ll just deal with
training aspects.
CB: Okay Mike, so where does the average man or woman go wrong when it comes to
training abs?
MG: Most people are probably going to be surprised with this answer. In their
quest for ’six pack abs’, the biggest mistake I see people making is wasting WAY
too much of their time training their abs directly… pumping away with all
kinds of different abs-specific exercises.
I’m sure you know what I’m referring to. The person is trying so hard to get
those abs to show, that they’re spending almost all of their time in the gym
with hundreds of reps of various crunches, leg raises, twisting exercises, etc.
Meanwhile, all of that wasted time directly training the abs could have been
better spent on a properly designed full body workout program that would elicit
a much better metabolic response and increase the fat-burning hormone levels in
their body as well.
After all, losing the stomach fat that is covering the abs is the MOST
important aspect for most people to finally be able to make their abs visible.
Unfortunately, pumping away with hundreds of crunches and leg raises does NOT
cause much of a metabolic or fat burning hormonal response.
This is the main focus of my Truth about Six Pack Abs book… full body
training programs and proper nutrition to strip off that stubborn belly fat and
reveal the six pack that’s hiding underneath!
Of course it wouldn’t be an abs book if I didn’t focus on ab development too,
but I make sure firstly that the most important concepts for lasting body fat
reduction are understood.
CB: Do you see any gender differences in mistakes they make? And more
importantly, do you see any gender differences in the response to various types
of ab training?
MG: To be honest, I don’t really see any need for men or women to train
differently. Bottom line… the best exercises are the best exercises regardless
of gender.
However, in regards to mistakes I see between genders… Yes, I tend to see
women more often are deathly afraid to use weight training with anything but
really light weights. That is a shame, because THE most effective way to gain
control over your body fat for life, is to maximize your lean muscle that your
body carries, as well as working that muscle hard through intense resistance
exercise regularly.
It’s important for women to realize that regular strength training using
heavier resistance will NOT "bulk them up" (as long as caloric intake is
controlled), but rather is one of the key secrets for losing body fat and
staying lean year-round. As a matter of fact, some of the leanest females that
I’ve trained over the years are the ones that aren’t afraid to work hard with
the weights.
I also notice that most women (and a lot of guys too) spend way too much time
with slow cardio exercise. This is simply not necessary, and the way I combine
high intensity resistance training into full body routines provides enough of a
"cardio" workout in itself usually. We’ll get back to this in a minute though.
CB: What about ol’ school sit-ups? Do you use these? Are they good, bad, or does
it "depend"?
MG: Sit-ups are a controversial topic. I don’t think they’re good or bad per
se, but rather "in between". I didn’t include them in my program. I simply don’t
feel they are necessary, and I think there are much more effective abs exercises
to focus on. Personally, I almost never do sit-ups except occasionally for a
little variety every now and then.
CB: Give us a weekly sample ab training program. How many days per week? What
are a couple of the best exercises you’d pick? How many sets? Reps? Rest?
MG: Well, first I’d like to point out that the full body movements that make
up the majority of my programs indirectly work the abs and the entire "core"
area to a fairly decent extent. However, I do include abs-specific exercises
into the routines generally about twice per week. The "abs-specific" portion of
the workouts generally only take about 5 minutes at most with very little rest
between exercises.
Once people are past the beginning phase of gaining some initial ab strength,
I try to get them away from the exercises that are too easy, where someone can
do 50 or 100 reps, as is frequently common with standard crunches. Instead, I
like to focus on higher resistance exercises that actually stimulate the muscle
fibers to a much greater degree.
One example of a higher resistance abs exercise is hanging leg raises with a
proper "pelvic curl up". It’s funny but usually someone that has been wasting so
much time with hundreds of reps of crunches can usually only do a few solid reps
when they first attempt some of these higher resistance exercises.
We also make sure not to neglect some rotational movements, as well as some
work for the deeper muscles like the transversus abdominis.
CB: What do you use for burning fat, intervals or slow cardio? Or both? Any
gender differences here? Or differences between fitness levels (beginner vs.
advanced)?
MG: In most cases, my answer is definitely intervals… or as I like to call
it "variable intensity training". In general, I think slow steady pace cardio is
a waste of time, especially if the goal is lasting fat loss.
I think people need to get away from this thinking about "fat burning zones"
and calories burned during the actual workout, and look at the bigger picture of
what you’re doing in your workout to stimulate the greatest metabolic response
in your body… and the best metabolic and hormonal response is achieved through
variable intensity training and strength training, not slow steady-pace cardio.
Now I will say that if someone is really deconditioned and can’t handle
higher intensity exercise routines just yet, this still doesn’t mean that they
can’t simply use lower intensity routines, but still use it in a "variable
intensity" fashion, by alternating between higher and lower exertion levels
throughout the workout.
That wraps up our training portion of the interview. For more info about
whether the Truth about Six Pack Abs Program is right for you, be sure to check
out the following site:
I’ll be back in a few days with the portion of the interview where we discuss
the common nutrition mistakes most people make while trying to reduce body fat.
ABS Workout
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Common food mistakes that keep your abs hidden by fat
A few days ago, I sent you the interview which discussed various training
aspects to consider for stripping off stubborn belly fat and uncovering those
six pack abs that everyone wants.
Today, I have the rest of the interview with Abs-Expert Mike Geary dealing
with the best nutrition secrets to apply if you want to have any chance of
getting lean enough to see visible abs on yourself…
CB: And finally Mike, 1 or 2 of your top secret nutrition tips for losing body
fat to carve out those abs. Open your vault of info!
MG: Well Craig, I think you’d agree that there has never been a more
confusing time regarding proper nutrition for consumers. Every so called
"expert" out there seems to disagree and contradict each other on what’s the
best way to eat for fat loss and overall good health.
One of the most important messages I try to teach my readers in this world of
heavy confusion is that your diet doesn’t need to conform to any of the fad
diets… you don’t need to go "low carb" or "low fat", or high or low anything
for that matter to be successful in losing enough body fat to get lean enough to
be able to see your abs.
I like to try to simplify things for my readers. I think that balance is the
key to success along with eating a diet that is made up of nutrient dense foods
in their natural state (as unprocessed as possible).
In general, it is the heavy processing of foods that makes it wreak havoc
inside our bodies. Most foods in their natural unprocessed state are inherently
good for us. Of course there are always exceptions… a salad of poison ivy
leaves is "natural and unprocessed" but certainly would not be good for us!
I’ll leave your readers with a couple of the most important aspects of
nutrition that help to get you lean for life…
1. Get enough quality protein in the daily diet - not only does it have a
higher thermic effect than carbs and fat (so you burn more calories digesting
it), but it also creates satiety so your hunger is satisfied longer. Plus it’s a
building block for maintaining and building lean muscle… And remember that the
amount of lean muscle you carry is one of the main factors for controlling your
metabolism.
2. Think fiber! When it comes to carbs, make sure that almost all of your
carbohydrate intake is from higher fiber sources like vegetables, fruits, and
high fiber unrefined grains. Try to avoid refined sugars and refined grains as
that is one of the main reasons so many people struggle with body fat.
I personally don’t eat many grains as I prefer to get most of my carbs from
veggies and fruits, but I’ll admit I am a bit of a fan of sprouted grains. I
generally recommend looking for carbohydrate sources that have at least 2-3
grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill
you up and also slows down the glycemic response of the foods you eat, all
beneficial for getting super lean.
3. Don’t be afraid to eat fat! Many people try to go way too low on their fat
intake and this can negatively affect hormone levels in your body as well as
causing more cravings. Try to eat enough healthy fats daily.
Good sources are all nuts and seeds, nut butters, avocados, olive oil,
organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated
fats from tropical oils are VERY misunderstood, even by many nutritionists and
other health professionals. Yes they are composed highly of saturated fats, but
are actually beneficial (but that’s way beyond the scope of this article).
4. Avoid the two worst things in our food supply at ALL COSTS:
*artificial trans fats from margarines, shortening, and hydrogenated oils
that are in most processed foods
*high fructose corn syrup, which is in almost all sweetened products on the
market
Again, if you avoid processed foods, it becomes easy to avoid these two worst
offenders in our food supply.
I always contend that once you get a handle on these 4 main points of your
diet detailed above, the rest starts to take care of itself as you gain control
over your appetite, blood sugar levels, hormone levels, etc. It all falls into
place, and you eventually gain total control over how lean you want to get.
CB: Thanks Mike!
For more info on Mike’s Truth about Six Pack Abs Program, be sure to check
out:
ABS Workout
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Tags: abs | 
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Some Tips to Lose 10 Pounds
If keeping your weight
under control is important to you then it is equally important to lose the
weight in a way that does not affect your health adversely. It has been known
for some time that people really take losing weight very seriously, and they can
sometimes end up compromising their health in the process. This article will
shed some light on a few vital points that one should keep in mind to when
attempting to tackle the issue of weight loss, and remain healthy at the same
time. After all having a long healthy life is what most people want?
Understand Your
State Of Mind
Are you motivated
enough? Losing 10 pounds is not rocket science, but it isn’t a cake walk either.
Are you willing to do what it takes to achieve your goal? If you are unsure
about your answer to that question then you may want to take the time to prepare
yourself mentally. It is extremely important to be prepared mentally as well as
physically for the challenge of losing weight.
Eat and Act Smart
Do not attempt to cut
all fats and carbohydrates from your diet. The first thing you may want to do
is consult with your doctor and a registered dietitian. Diet is one of the
major aspects of weight loss. Each person is different and dietitians will be
able to help you prepare a diet that takes into account your body type and
build, age, sex, and activity level. Many people fail to see results even after
spending hours each week in the gym, because their diet plans are inadequate to
help them lose weight properly.
Monitor Your
Progress
Ok once you have the
proper mental attitude and diet plan its time to start monitoring your
progress. By monitoring your progress you will be able to gauge what is and
isn’t working for you. You should monitor your caloric intake, the amount of
water you drink, and the time you spend exercising.
Make It Fun
The purpose of losing
the 10 pounds is to make yourself feel more confident and healthy. It is very
important that you take time to enjoy the journey that you are on to become a
new more fit and healthy person. Set daily goals that you can accomplish, and
that will help to move you in the direction that you want to go with your weight
loss efforts.
Try to keep your daily
stress to a minimum. Find a workout partner to work with so that you have
someone to share your joys and frustration with. If you can’t find a workout
partner then get an iPod and load it up with motivational audio and your
favorite music.
Be Reasonable
Believe in your plan
and execute it on a daily basis. Be patient, and remember that hard work
definitely pays off. Just take your time and most of all be persistent and
consistent.
Who Wants This Lady Doctor Dead?
– and Why?
You may find it hard to believe, but when someone comes along with a great
cure for illness or disease, some people in power get really, really ticked off.
And that is what’s happened regarding the lady doctor above. Her name is
Dr Suzanne Gudakunst, and she’s someone worth paying attention to.
Why? … Because she may have found the answer everyone’s been looking for
when it comes to preventing sickness & disease, as well as a permanent end to
people becoming fat!
Dr Suzanne has correctly identified the exact causes of people’s obesity, and
how to stop it. She’s also discovered that the same cause of why people get fat
is also the same reason why people eventually get sick and die prematurely –
often cutting off years from their lives (not to mention the quality of their
lives!)
She has identified several species of parasites and a specific type of goopy
plaque that if left in your bowels makes you fat, bloated, developing a pouch
and spare-tire belly – and which also is directly linked to 99.9% of ALL
diseases (including but not limited to: cancers, diabetes, arthritis, heart
disease, strokes, high blood pressure, just to name a few!)
But best of all, Dr Suzanne has found an instant and natural remedy
that flushes out these plaques and parasites for good. People using her formula
often report sudden weight losses up to 100 lbs or more – and without changing a
single thing about their diets.
Also more shockingly is the fact that many people see reversals in heart
disease, and suddenly their diabetes or even cancer goes into remission and
never returns!
Obviously this lady doctor is taking money away from the rich as she actually
makes people well – rather than just keeping them sick, year after year, all
just to profit at the expense of their health and eventually their very lives.
If you’d like to find out more how her “Top
Secret Fat Loss Secret”
works and how you can get it (and before someone knocks her off for good!)
Click
here
Lose 10 Pounds With Fun Fiber Foods
Lose 10 Pounds With Fun Fiber Foods
Lose 10 pounds by eating fun fiber foods that taste good and improve your over all health. There are so many ways to get the fiber your body needs without sacrificing flavor. Most people think adding fiber to their diet means eating dry bran muffins but there are many simple foods with fiber in them. By having a bowl of steel-cut oats oatmeal in the morning gives you 3.9 grams of fiber per 3/4 cup. Add half a cup of blueberries and you have an additional 2 grams of fiber plus a high dose of antioxidants.
The recommended amount of daily fiber is 20-35 grams. This sounds like a lot of rabbit food to eat but it all adds up quickly. Dietary fiber is either soluble or insoluble. This means that if it’s soluble, it will become gel-like in your intestines, which is a good thing. It removes cholesterol and keeps it and saturated fats from getting absorbed into your bloodstream. Insoluble fiber fills you up quickly, keeps hunger at bay longer, regulates blood sugar more evenly and keeps you “regular”, especially if you add more water to your eating habits. Not only does added fiber help the weight come off more quickly but it can add years to your life by protecting you from colon cancer and other intestinal diseases. Fiber also helps the heart by clearing out bad cholesterol which lowers your risk of heart attacks, strokes and high blood pressure.
Lose those 10 pounds by adding these fun fiber foods to your salads: blueberries, dried cherries, pine nuts, artichoke hearts, dried figs, dry roasted mixed nuts or pumpkin seeds. These all have over 3.9 grams (up to 7.4 grams) of fiber per serving. One serving of dried figs is 3. Three dried figs have 5.2 grams of fiber so by munching on 9 of them, say as a snack or in a bulgar salad, you just ate 15.6 grams. That was easy! Two cups of fresh blackberries for dessert put 14.4 grams of fiber into you. You see, those fiber grams add up quickly and they taste good. Make a spinach salad for lunch or dinner and in just one cup of plain baby spinach you have 7 grams of fiber. Add some carrots, radishes, artichoke hearts and celery and you have almost a full day’s recommended amount of fiber.
Lose 10 pounds with fun fiber foods and watch how much better you feel. The more whole grains, fruits, legumes, vegetables and nuts you eat the faster those pounds will fall off of you. Your heart will get stronger, you’ll be more “regular”, your intestines will be protected from diseases and you’ll be doing all this while having a happy mouth.
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Posted in After Pregnancy, Celebrity Diets, Cooking for Diets, Diet Pills, Fasting, Fat Burning Diets, Fitness, Low Carb Diets, Online Diets, Quickly Diets, Weight Loss |
Tags: calorie_shifting, dieting_secrets, fat_burning_hormones, fat_loss, fat_loss_4_idiots, get_skinny_again, shifting_calories |
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Lose 10 pounds in a week with belly dancing
Lose 10 pounds in a week with belly dancing
Can you lose 10 pounds in just 7 days? Yes you can AND have a blast doing it. Belly dancing is aerobic exercise at its most fun. You can shimmy, shake and spin your way to a sleeker, more fit you.
Belly dancing teaches you to be more aware of how your body moves; it connects you to all your moving parts. As you train yourself with hip lifts, foot work and flowing arm actions, you gain a sense of empowerment. The more you practice the deeper you connect to your inner strengths without even trying.
There is another personal benefit of losing 10 pounds in 1 week with belly dancing that’s amazing; you begin to feel sexier and more attractive. You’ll notice you walk differently, sit differently and your self-confidence will be stronger.
All this leads to wanting to eat more sensibly, exercising a little more and keeping the new shape you see forming.
A good source for learning to belly dance is the DVD if you can’t get into a class. You can rent the DVDs from your video store or use your local library to get started.
There are some great instructional videos out there so try different ones until you find a instructor you like. Renting or borrowing videos also lets you preview teaching methods before you buy and that will save you hard-earned cash.
You want to lose 10 pounds in one week and not have it feel like “one more thing to do” so get up and DANCE.
Feel sexier, more sleek, happier and more confident with a body that knows how to wiggle, squiggle and strut. Feel more connected to your body than you have in years while you watch that weight drop.
Doctor-Approved and Real-World Smart
How to Lose Weight with Calorie Counting in 5 Steps
How to Lose Weight with Calorie Counting in 5 Steps
So you’ve toughed it out through diet after diet with seemingly no result.
You’ve reached the point where you have tried everything you can think of to
lose weight. You eat healthy. You exercise regularly. You’ve attempted "fad"
diets like the ones you’ve seen on TV. Short of gastric bypass surgery, you feel
like you have no other option.
But there may be one simple diet that you still have not tried. So simple in its
design, many people overlook the diet we will be discussing in this report -
Calorie counting.
Chances are that you have heard the old adage of dieting. Calories in, calories
out. That means that in order to lose weight, you have to take in fewer calories
than you burn in a single day. Or you can burn more calories through exercise
than you gain by eating. Either way will work, but since we are talking diets
here, we’ll stick with the first description.
Losing weight then turns into a simple numbers game. As long as your caloric
intake is less than what you burn each day, you will lose weight. That is really
all there is to it. But do not go running off and starving you just to shed a
few pounds. The five step program we will be discussing in this report will help
you learn how to eat the right foods at the right times for the rest of your
life–so you can lose the weight now and keep it off for good.
After all, losing a huge amount of weight and then putting it right back on gets
you nowhere. That’s why this diet and all other diets require you to keep up
with your dieting and get at least a little bit of exercise at the same time.
Then, and only then, will you be able to keep the weight off for years rather
than weeks.
Step 1: Know What You’re Dealing With
Before we get into the proper practice for counting calories and losing weight,
we have to learn what a calorie actually is.
A common misconception is that calories are, by their nature, bad for you. This
could not be any further from the truth. Calories are the energy our bodies need
to survive. Without taking in any calories (caloric intake), our bodies would
shrivel up and die due to lack of energy. After all, our cells need energy to
survive and they get that energy from the food we eat, specifically calories.
From a more scientific perspective, calories are a measurable amount of energy.
One calorie is the amount of energy needed to raise one gram of water by one
degree Celsius in temperature. It is important to note that a food calorie is
not the same as a regular calorie.
Food calories are actually kilocalories, or one thousand regular calories.
Therefore, the amount of energy in one food calorie is actually enough to raise
one kilogram of water by one degree Celsius.
Calories are used for everything our bodies do. We expend caloric energy when we
walk, run, eat, dance, watch TV, type an email, tap our foot to music, and even
when we sleep. There is nothing our bodies do that does not require energy from
calories. Like it or not, we need calories to keep on living. It’s the amount of
calories that we intake each day that has to change if we want to lose weight.
But more on that soon.
Every person burns a different amount of calories because of their activities
and their genes. People with higher metabolisms burn calories faster, so they
can eat more each day and still lose weight. People who have jobs that require a
lot of physical activity also burn calories more effectively, so they can eat
more and not gain weight either. The problem is that these people are few and
far between.
For most of us, we don’t have a job that requires a lot of activity, and as we
get older, our metabolism slows down, meaning we have to eat less to stay in
shape. We are the ones that this five step calorie counting diet is designed
for.
Step 2: How Many Calories Do You Need Each Day?
In order to start a diet plan where you lower the amount of calories you eat
each day, you need to know how many calories your body burns just doing what you
normally do. After all, if you lower your caloric intake to a level that is
still above how many calories your body burns, you will still not lose any
weight.
To calculate how many calories your body burns on a daily basis, there is a
handy formula you should look into. It’s known as the Harris-Benedict formula.
By using data about how old you are, your sex, your weight, and how active you
are each day, the formula can determine the amount of calories you burn on an
average day. This number is known as your Basal Metabolic Rate and is the most
important number you can know when trying to lose weight using a diet based on
calorie counting.
While you could input the data into the formula yourself, there are a couple of
easier tools that you should check out. The first is a chart that was designed
by for the MyPyramid.gov website sponsored by the US government. You can find
the chart here:
http://www.mypyramid.gov/pyramid/discretionary_calories_amount_print.html .
While it provides some good data, it is rough and there are better options out
there.
A better, more personalized, option in addition to the above chart is a Basal
Metabolic Rate calculator where you enter in your own unique data. These
calculators are perfectly safe and easy to use. In about two or three minutes,
you’ll be well on your way to knowing exactly how many calories your body burns
on the average day.
Of all of the calorie calculators online, the best is one provided at this
website: http://www.stevenscreek.com/goodies/calories.shtml . It gives a very
precise breakdown of how many calories you burn both during activities and
resting. Other good calorie calculators include the one at the Mayo Clinic
website (http://www.mayoclinic.com/health/calorie-calculator/NU00598) and one
found on About.com’s Calorie Count Plus website
(http://caloriecount.about.com/).
With these tools in hand, you’ve started down the path to losing weight with a
diet based on calorie counting.
Step 3: Choose How Many Calories to Cut and Learn How to Read Labels
Now that you know how many calories your body needs every day, you can determine
how many calories you want to cut from your diet. The more you cut, the more
you’ll lose. But if you cut too much, you will notice a major drop in energy
levels and stamina, making it hard just to get through the day.
A healthy calorie driven diet should allow for 250 to 500 calories to be shaved
off each day. So if your normal calorie intake is supposed to be 2750, consider
lowering that amount to 2500 or 2250 for the best results. Under no
circumstances should you cut your calories below 1200 per day, even if your
daily calorie needs are very low.
Once you’ve decided on how many calories you want to eliminate from your diet,
you need to learn how to properly read the nutritional labels found on nearly
all foods. Known in the United States as the Nutrition Facts label, this is a
standardized measure designed to help people learn the various amounts of
calories, fats, carbohydrates, and other nutritional content in a given serving
size. All boxed and bagged food will have this label and some supermarkets will
even post labels for their fruits, vegetables, and meats as well.
There are two important things you should notice on a Nutrition Facts label. The
first is the serving size. This tells you exactly how much of the food contains
the amounts of nutritional content specified in the label. The serving size can
range from anywhere between a small morsel to the entire box.
The other important point to look at is the amount of calories found in each
serving. This is the number you will be using for your daily calorie counting.
Your diet hinges on your ability to read that number, add it to your daily
total, and keep track of exactly how many calories you eat each day. Remember
where the number is located, and look for it on everything that you eat.
But what about food that doesn’t even have a label? Many restaurants are
embracing people on calorie counting diets, and now publish their nutritional
information on their websites. Any time you are considering eating out, make an
effort to check the restaurant’s website before you go or ask about the
nutritional information before you order. Some restaurants even provide
brochures detailing the amount of calories and fat in each of their meals.
Step 4: Controlling How Much You Eat
While counting calories is the cornerstone of your diet, it does you no good if
you are not keeping the serving size in mind. After all, while you may think
that a chocolate bar has only 150 calories, the Nutritional Facts label may only
be measuring a serving size that’s less than an ounce.
A lot of the food you find at the store will be measured by the slice, by the
square, or by some other arbitrary measurement. Foods like bread, sliced deli
meat, cheese, and candy are some of the most popular foods that are measured in
this way.
For most foods, however, the best way to make sure that you stick with the
serving size guidelines is to go to the store and buy a measuring cup. Pour
every food you are going to eat in the measuring cup before you take your first
bite, and only eat as much as the serving size recommends. You can do this with
dried foods like rice or cereal as well as liquids like soda, syrup, jelly, or
iced tea.
If you find that the serving size on many of your foods is too small to be
measured with a measuring cup, use a teaspoon or tablespoon. Remember that there
are three teaspoons to every tablespoon.
The tricky part comes when you eat foods that are measured by weight. For these
foods you may need to purchase a kitchen scale so that you may weigh your foods
before eating them. Alternatively, there are charts and graphs available online
that can convert many of these serving sizes into a more easily used
alternative, such as cups or slices.
Simply taking the time to measure your portions before you eat will quickly help
you lose weight and make it easier to total your caloric intake.
Step 5: Tracking Your Daily Caloric Intake
Even the most well planned calorie counting diet is useless unless you actually
count your calories. In other words, you’re going to have to keep a daily chart
of how much you eat.
The best way to keep a running total of your caloric intake is to carry a simple
paper and pencil with you everywhere you go. Although, if you have a high end
cell phone or PDA, you can always use that to keep track of your numbers as
well. The important thing is that you always have some idea of how many calories
you’ve eaten.
At the end of each day, you should total your calories as well as which foods
were the worst offenders in terms of large amounts of calories. If you are over
the daily limit you set for yourself, see if there are any areas where you could
have cut out some calories or eaten less. Chances are that there will always be
at least one item you could have lived without.
Furthermore, while it may not directly relate to the amount of calories you eat
each day, you may also want to use your calorie chart to determine which foods
are healthier for you and which are not. If you drink a soda and eat an apple
each day, and you find that you are exceeding your calorie limit, cut the soda
and keep the apple.
When it all comes down to it, a calorie counting diet may seem like a lot of
work at first, but the benefits are completely worth it. In about a week,
counting calories and measuring serving sizes will seem like second nature. In
fact, you’ll probably wonder how you ever lived without it. Taking a few minutes
out of your day to keep a count of your calories will easily add years to your
life expectancy and make you feel better and healthier in the process.
Lose 10 Pounds Faster With Water
Lose 10 Pounds Faster With Water
Lose 10 pounds faster when you consume more water. Water is a highly underrated dieting tool. Not only does water increase your metabolism’s burning ability, it keeps everything flowing smoothly through your body. It helps keep joints lubricated for more effective exercising, moves fiber out of your body while adding bulk to it so you feel more full for longer and water boosts the bioavailability of plant nutrients. The average person needs 64 ounces, minimum, throughout the day, to fight off hunger pangs, allow the proper absorption of nutrients into the body’s tissues and keep your energy up all day. Water shouldn’t be drunk quickly for its best effects, it should be drunk in 6 ounce increments every hour, except after exercising.
To drop those 10 pounds more quickly and efficiently, water absorption is best when the water is drunk at room temperature but ice water burns more calories. By alternating one icy water bottle and one room temperature water bottle you get the best of both worlds. Your body burns more calories heating the ice water up while the tepid water keeps your body from unnecessarily retaining tissue fluid, keeping the pounds melting off. If you dehydrate yourself, even just a little, your body will start storing in your tissues out of self-defense. This can add an extra 5 pounds, or more, to the weight you want to lose. Drinking the right type and temperature of water will also help keep hunger at bay. Purified water is the easiest type of water for your body to process.
To lose 10 pounds faster, drinking more water will boost your metabolism. The more water you drink, the lower your fat deposits will be because your liver doesn’t have to work so hard at metabolizing fat. The liver is your main fat burning organ and cholesterol producer. This is why keeping hydrated during exercising is especially important. After you’ve been sweating and getting your blood racing, your body needs to flush out the sludge you stirred up. You should drink 16-24 ounces after. Water helps significantly with the cleaning process; it provides an easy exit for flushing these toxins out of your system while increasing your liver’s abilities without straining it. The more hydrated your liver is the easier it can process and sort out the nutrients it needs from the things that need to be eliminated.
Dropping 10 pounds is easiest when you increase your water intake. Water fights hunger pangs, keeps your tissues from retaining unhealthy water weight and is the major component in detoxification. Your energy will increase, your liver function will increase and your waist will decrease just by adding more water to your day. So fill up your water jug, sip it all day and see some great results.
