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Adjust calorie consumption for fat loss
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Diet and Nutrition
"What you should remember when deciding how much to reduce calories below maintenance level is that a calorie deficit too large and spanning over a long period of time has an effect on the body different then the one expected – instead of accelerating fat loss it sends the body into starvation mode.
When in starvation mode, the body slows down the BMR in order to “save” calories and hold on to every bit of fat. Body fat and the starvation response where necessary for survival in the pre-agriculture era when food was scarce but today, with so much food available, only makes our fat loss attempts more hard and frustrating.
In order to avoid going into starvation mode what you should do is:
1. Make a sensible calorie reduction.
A good guideline is to reduce calories by no more then 15-20% except if you are very obese (body fat >30%), in which case a deficit of 25-30% is more appropriate.
2. Zig-Zag your calorie intake.
The zigzag method was developed to combat the body’s tendency to adapt to a caloric deficit by slowing down the metabolism (rate at which calories are burned).
When you are zigzagging calories what you are basically doing is stopping the body from adapting to “running” on a certain number of calories by alternating low calorie intake days with high calorie intake days.
In my opinion, the best zigzag for fat loss and prevention of lean body mass wastage is:
- 3 days – low calories (15-20% or 25-30% below maintenance level).
- 1 day – high calories (maintenance level)."
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calorie, fat loss
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created by
trifm
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saved on 7/25/2008
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3
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32
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When is the Best Time to Workout?
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Strength Training
"Today’s lifestyle is extremely hectic and stressful. Everyday, we wake up in the morning and follow our same routine. If it’s going to work, picking up the kids, going grocery shopping, running some errands or trying to have a social life, we are always complaining about not having enough time . And we still haven’t scheduled in our workout for the day. How can we possibly workout when so much is going on? Keep reading this article and find some helpful tips for your workout schedule.
I’m sure you have asked yourself this question, “When is the best time to workout?” First and foremost, workout when you can. If you have time in the morning, then workout in the morning. If your only free time is in the evening, then schedule your workout then. Some people don’t have a set schedule for their training. So it’s critical that you workout whenever you have the time.
However, from a physiological standpoint, your hormones peak at about 3 and 11 hours upon awakening. Well, what does this mean? It means that if you wake up at 7:00 a.m., you are strongest at 10:00 a.m. and 6:00 p.m. Also, the synovial fluid that is found in your joints (fluid that helps to lubricate your joints) reaches optimal levels 3 hours upon awakening. So if you are able to schedule your workouts around these times, you will find yourself stronger, more alert and less prone to injuries during your training.
Another important factor regarding when to workout lies with the fact if you are a morning or night person. If you are a morning person, then your body may respond better to your workouts in the morning. If you are a night person, then schedule your workouts at night. It’s also important to keep the same workout times from day to day. This way, your body can mentally and physiologically prepare itself when you are close to your workouts. If you do need to change the time of your training, then allow your body about 3 weeks to adapt to the new time change.
If you decide to workout in the morning, make sure you gradually workout with proper progression. Start off slow and work your way up to a full body workout. Your body needs to adjust to this new time change. There are a handful of benefits when training in the morning. These include:
• Elevated metabolism
• Keeping you energized all day
• Regulated appetite
• Better sleeping patterns
• Mental acuity increased 4 hours after exercise
So there you have it. Now you know some facts circulating around the best time to train. Hope this article was helpful to you and your training."
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created by
albert
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saved on 5/12/2008
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4
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25.4
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100 %
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Ice cream addict?
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Diet and Nutrition
"I've always been really fond of ice cream, but as I am working on losing weight it cannot be a part of my diet. I'm not one of those people who can have two spoons and be fine, I want the whole thing. =)
So to stay away from this addiction I've discovered a great healthy substitution.....frozen grapes.
It's really satisfying, try it...you won't be sorry."
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created by
cecilia
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saved on 5/12/2008
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2
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16.1
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100 %
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How To Successfully Lose Weight and Keep It Off
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Diet and Nutrition
"Hello everyone,
I see there are alot of tips and articles on here on how to lose weight. Well from my research and experience, I can provide you with some basic guidelines. They are as follows. In this article I will go over 3 points and explain them in detail and in future articles, I will explain the rest.
Eat every 2-3 hours. This will keep your blood sugar stable and keep you metabolic rate high (which burns more calories).
Eat lean protein with each meal. Protein has a high thermogenic effect. What does that mean? Well, it means that your body uses more calories to burn protein, compared to carbohydrates. Also, protein slows down the absorption of glucose into the bloodstream when eaten with carbohydrates.
Eat vegetables with each meal. Protein and carbohydrates, when eaten, put your body into an acidic state. Now for those of you who dont understand acididty and alkalinity, simply put, your body will store more fat and run at lower than optimal levels if its in an acidic state. This is where vegetables comes in. Vegetables help to neutralize all those acids that are in your blood and return your body to an alkaline state (which is good). Also, if your body is continously in an acidic state, then your body looks for ways to neutralize it on its own. Well guess what. Your body will take glutamine from your muscles and calcium from your bones to help change this acidic state. What does this mean for you. Well, it means muscle and bone loss, which is what you don't want.
Look for my next weight loss tips.
Hope you enjoyed them.
Albert"
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created by
albert
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saved on 5/12/2008
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8
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36
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5 ways to rev your metabolism
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Diet and Nutrition
"While it's true your metabolism naturally slows down by about 2 to 5% per decade after age 40, there are plenty of things you can do to fight back.
Exercise is key for immediate - and lasting - benefits.
Engage in aerobic exercise 4 to 5 days a week: It's obvious that aerobic activities like running, brisk walking, swimming, and bike riding burn calories and increase metabolism while you're working out. But interestingly enough, several studies show that aerobic activities cause your metabolism to stay increased for a period of time after exercising.
Work your muscles:Lifting weights and/or other strengthening activities like push-ups and crunches on a regular basis (at least 2 to 3 times each week) will boost your resting metabolism 24/7. That's because these activities build muscle, and muscle burns more calories than body fat. In fact, if you have more muscle, you burn more calories - even sitting still.
When it comes to food, keep your metabolism revved with these 3 tips:
Eat enough food - at least 1,000 calories: Your body and metabolism thrive on food, so when you fast, crash-diet, or restrict calories below 1,000, your metabolism will slow down in a response to conserve energy.
Eat every 4 to 5 hours: Because our bodies work hard to digest and absorb the foods we eat, your metabolism revs in response. This is called the thermic effect of food. Take full advantage and schedule meals and snacks every 4 to 5 hours.
Incorporate lean protein with every meal: Eating any food creates a thermic effect and boosts metabolism after consumption. However, the consumption of protein has the absolute greatest metabolic boost when compared to carbohydrate and fat. Plus, eating the appropriate amount of protein will ensure you're able to maintain and build muscle mass (the more muscle mass you have, the greater your metabolism). The Daily Protein Requirements in grams for the average healthy person is approximately 50% of your weight in pounds (for example, if you weigh 140 pounds, you'll need 70 grams protein each day). Some of the best protein sources include: fish, chicken, turkey, lean sirloin steak, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, lentils, and beans."
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active lifestyle, calories, health & wellbeing, aerobics
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created by
OzzieOcean
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saved on 5/1/2008
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5
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29.4
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100 %
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Important Health Tips
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General/Other
"10 Essential Health Tips
(The Basics to Practice Every Day)
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
"... read entire tip
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created by
jillybean
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saved on 4/28/2008
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4
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21.5
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100 %
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Stretches to realign the body after wearing stilettos!
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General/Other
"As a podiatrist and fitness expert, it is my passion to increase the awareness of foot health in the fitness industry!!
I've created Rapid Recovery as a series of five of the best stretches to realign your body and alleviate foot discomfort after hours in stilettos. These five simple stretches should be done every time you wear your stilettos!! By realigning the body everyday you are bringing the body back into balance and preventing possible injury or foot deformities from wearing stilettos….
Stretch #1 – Hip Flexors
Unfortunately as sexy as stilettos make us feel and look, they make our gait less efficient. If you’ve ever tried to briskly walk several New York City blocks in your stilettos, you’d quickly notice you are working much harder than the person next to you who is wearing flats.
Why do I have to work so much harder to walk fast in stilettos? When looking at normal gait there is a natural progression from heel strike to toe off. Each step we take in natural gait ends with a pushing off or propulsion of our body forward. When wearing stilettos your foot is held in a plantarflexed position, altering the natural shift from heel strike to toe off and preventing the active propulsion of each step.
So instead of active propulsion, when wearing stilettos you actually have to pull your leg forward with each step – overworking your hip flexors. Since the hip flexors are attached to the lumbar vertebrae, tight hip flexors can actually pull the pelvis into an anterior pelvic tilt, increasing lumbar curvature and causing lower back pain. Since lower back pain is a common complaint among women wearing stilettos it is important to stretch your hip flexors every time you wear your heels!
Stretch #2 – Gastrocnemius/Soleus
When standing in stilettos your foot is held in a plantarflexed position. This means that your calves are held in a contracted or shortened position for sometimes hours at a time. If you find yourself wearing stilettos most days of the week and hours at a time, it is very important to stretch you calves everyday! If the calves are not stretched after wearing stilettos, overtime the Achilles tendon can actually shorten – making it painful to walk in flats or barefoot.
Stretch #3 – Peroneols
Due to the unstable position the foot is held in when wearing stilettos, one of the greatest risks associated with heels is rolling over your ankle or an ankle sprain. The muscles that play an important role in stabilizing the ankle are called the peroneols.
The peroneols run along the outside of the leg and insert on both the bottom of the foot and outside of the foot.
These ankle-stabilizing muscles quickly become overworked as you stand, walk or dance in your stilettos. Again it is very important to stretch these muscles every time you wear your heels as to prevent possible tendonitis or bursitis in these tendons.
Stretch #4 – Hallux Adductor
As women continue to cram their feet into na"... read entire tip
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feet, foot health, heels, posture, core
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created by
catwalk
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saved on 4/28/2008
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3
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47.7
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100 %
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Map Your Run!
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Endurance
"Are you getting tired of the same old running route? On vacation and you want to find a good 5 mile route without a lot of intersections close to where you are staying? How about alternate routes with the same start/stop location?
For these and lots of other reasons, you should check out a website called MapMyRun ( http://www.mapmyrun.com ). It's a great tool for runners that works in conjunction with Google maps and allows you to load a map, then start drawing your route right on top of the map. It will keep track of distance, elevation, and other handy statistics, plus you can add other markers like restroom or water fountain locations. Just like any other Google map, you can switch views between map, satellite, hybrid, and topo.
One of the very useful features is a workout calculator. Enter your height, weight, and a couple of other details and you can get a calculation of calories burned, average pace, etc for any given route.
Add a decent description and some keywords (such as "some trails", "flat", "hills", ...) then publish your route so others might be able to benefit from your experience. Over time you can build yourself a nice portfolio of routes to choose from, depending on what you are training for.
I've noticed that the site can be slow from time-to-time, but in general it's worth the wait."
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run, endurance, map, calculator
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created by
plucky
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saved on 3/12/2008
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3
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53.8
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100 %
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So you want a ripped stomach
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General/Other
"Let me start by saying - What is wrong with you? ;)).
Why would you want a bleeding internal organ?
Oh, you meant a defined mid section aka washboard abs. Why didn't you say so from the start?
That's pretty simple.
Simple, NOT EASY!
Learn to make the difference.
Got it? Good :P Then let's get down to business.
The reason you don't have a defined mid section is because you are not lean enough (low body fat level).
"Hey dude, no offense, but you don't know what you are talking about;I can see the first row of abs popping out. A few more sessions on my worthless-piece-of-junk-ab-machine-i-spent-a-small-fortune-buying-from-a-tv-commercial and all of these babies will come popping out.”
Yeah? Well, news flash buddy – the first row of abs start showing at 15% body fat. To see full abs separation and definition you need to be at about 9-10% body fat. Do you know how to shake off that 5%?
Of course you don’t, that’s why you’re still doing hundreds of crunches believing spot reduction works. Well, it doesn’t so stop it and allow me to lead you on ONE (I’m not saying this is the only right way, in fact most programs work to a degree or another if you give them enough time and commitment) right path.
#1. Your diet needs to be in check.
---------------------------------------------------------
Try Dr. John M Berardi, Ph.D.
7 Habits of Highly Effective Nutritional Programs
http://www.johnberardi.com/articles/nutrition/7habits.htm
excerpt
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“Here’s my take on it. I call these principles, "The 7 Habits of Highly Effective Nutritional Programs," a shameless and possibly illegal play on Steven Covey’s book, "The 7 Habits of Highly Effective People." (Great book, by the way—you should read it sometime.)
These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.
1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the"... read entire tip
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abs, diet, fat loss, exercise program
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created by
trifm
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saved on 2/20/2008
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7
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38.6
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100 %
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4 Secrets to a Flat Stomach
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Strength Training
"If your goal is to thin your waistline and have a nice flat stomach, the first thing you need to do is decrease / eliminate the layers of fat that are on top of your abs. The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).
1. You must do some form of progressive strength training
The primary function of the ab muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso. Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:1-2 forward flexion exercises (crunch, sit-up, etc.)1-2 side flexion exercises (side bends, side crunches, etc.)1-2 rotational exercises (trunk rotations, standing twists, etc.)The abs, are muscles just like any other and should be worked at most 3 times per week. You also want to make sure you are training them progressively, working them harder each time.
2. Use short, hard cardio workouts to increase metabolism
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).Warm up at easy pace 2-5 minutes then:
perform 30 seconds of hard work (almost as hard as possible)
perform 1 minute of moderate work (recovery time-catch breath)
repeat this process 6-10 times à Cool down at an easy pace for 2-5 minutes
3. Stable blood sugar is the key
And most importantly, you must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.).
Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesn't matter where they come from. If there's extra. where's it going? Yup, you guessed it. body fat!
This is not to say that what you eat is not important because it is, it just doesn't have that much of an affect when it comes to fat loss. Try to"... read entire tip
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created by
MleighS84
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saved on 2/20/2008
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5
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37.9
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100 %
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