Weight Training For Fat Loss – How To Burn Calories Quickly

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 31-08-2012-05-2008

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There are many methods of weight training for fat loss. By adding weight training to your exercise program, you can increase the fat loss you achieve. Weight training helps you to burn calories, boosts your metabolism, and helps your body burn fat more efficiently throughout the day. Weight training can be a great way to step up your workout, build muscle, and increase fat loss.

Weight training burns calories as you exercise. The physical exertion and strain on your muscles is a great way to burn calories that would otherwise be stored as fat. Excess calories can be burned quickly and efficiently as you lift weights, leading to increased fitness, strength, and loss of excess body fat.

Weight training for fat loss boosts your metabolism, as well. Muscle is more efficient than fat. Adding muscle to your body increases the amount of calories you burn while resting – your resting metabolic rate is raised. Adding muscle through weight training is a great way to ensure that you burn more fat, even while you’re sleeping or watching TV. It doesn’t get much better than that!

Weight training continues to burn fat after your workout is over. For several hours, even an entire day, after your workout, your body is breaking down and rebuilding muscle. This takes energy to do, and increases your metabolism. Building muscle mass leads to more efficient energy use, and a higher metabolism in general. Adding muscle helps you to burn excess calories more efficiently throughout your day. If you truly want to burn fat while you rest, then weight training is for you.

Multiple repetitions of weight lifting exercises can tone and strengthen your muscles. Your body will be stronger, and you’ll burn calories efficiently. Your posture, self esteem, and body image will improve as you continue to lift weights. Weight training for fat loss is a great way to mix up your workout, while improving your body image. The exercises are relatively simple to learn, and can be added to your daily routine with little effort.

Weight training is a great method to burn fat. Add weight lifting to your exercise program today, and enjoy the many benefits. Weight training burns calories as you exercise, and boosts your metabolism for continued efficiency. Weight training even burns fat after you’re finished working out! Add some weight training to your exercise routine today – you will be amazed at the results!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Ultimate Exercises For Your Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 30-08-2012-05-2008

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So you’re out to lose weight. You want to lose it fast, so you diet, and you diet some more. Well, diet isn’t enough.  The only way to lose the weight fast is to add exercise to your diet regimen. Cardiovascular workouts trim the fat and strengthen the heart. Here are some ultimate exercises that will get you started easily.

Cardiovascular workouts you can try at home without a gym:

• Bicycling:  It’s that simple. Just hop on a bike and head out around town. Start with a mostly flat ride to get acclimated to the exercise, and as you get better at it, work your way up to more hilly terrain.  If you don’t have a bicycle or don’t have a good place to ride, you can simulate a good ride on a stationary bike.  Just don’t forget to adjust the tension on the wheel so you actually get a good workout.

• Walking, Power Walking, or Running:  Running?  Me?  Well, maybe not right away. Do these ultimate exercises in order of increasing impact; the purpose is to ease yourself into them. If you have a lot of extra weight, start by walking.  If you are used to never exercising and you just start running one day, you can injure your knees, shins, feet, and even your back. Take it easy, and one day you’ll be able to run like all those people you see at the park: yeah, you know the type. 

• Playing with your kids or a family pet:  So many people overlook the healthy benefits of good old fashion playtime that it almost never would occur to us to reap those benefits.  Kids love active games.  Tag, hide-and-seek, or any game with a ball can be made into a fun way to get exercise as well as get kids started exercising as well. 

Cardio training is an exceptionally effective way to trim the fat from your physique. Just remember to ease yourself into it by starting small and adding higher impact exercises as your body acclimates itself to the increased activity.  Cardio exercises only work if your heart rate is elevated for an extended period of time, so keep an eye on your heart rate.  Don’t forget about safety, either. 

If you start feeling lightheaded or shaky, stop immediately and take a rest.  See a doctor before you start any exercise program.  Just remember that exercise can and should be fun as well as effective.  Work hard at it, be patient, and don’t give up.  You CAN achieve your goal with these simple ultimate exercises.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Trans Fats And How They Damage Your Health

Posted by Nigel Jeal | Posted in Abs, Diet | Posted on 29-08-2012-05-2008

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Lately, the media has been abuzz with news about trans fats. In 2006, the US Government ruled that any product containing trans fat must be labeled as such. Since then, foods and restaurants have been scrambling to remove trans fats from their products. But what do you actually know about these harmful fats, and how they may be damaging your diet.

Trans fats are fats with an extra molecule added during a manufacturing process. You know saturated fat is bad – think of trans fats as super saturated fats. The chemical engineering process used to create trans fat makes the fat much more shelf stable. This makes trans fats an extremely convenient option for use in restaurants and snack foods, since they do not break down like traditional fat. However, this convenient fat becomes incredibly inconvenient when you take into account the damage it does to the human body. Trans fats are truly a dangerous food – to be avoided whenever possible.

Trans fats act in a harmful way on your cholesterol levels. Trans fats raise your bad cholesterol. There are many types of foods that do this, such as eggs, breakfast meats, and fatty foods, so it may not seem like such a big deal. However, trans fats are worse for you than that plate of bacon, as they also lower your good cholesterol. This means that trans fats truly pack a double whammy – they harm your body in two ways at the same time. Trans fat is an unnatural food that has an unnatural effect on your body.

There’s good news, however. Now, all foods that contain these harmful fats are required to state so on the label. This is leading to a fat revolution in America. Makers of snack foods and frozen dinners, as well as restaurant owners across the country, are revamping their recipes. This means that there are more healthy options available, and it is easier to spot foods that do contain these damaging fats.

It’s easier than ever to remove trans fats from your diet. Take the time to read labels and information on restaurant menus. Look specifically to see how much trans fat your favorite foods contain. More and more foods are removing trans fat completely. If your favorite has not, it may be time to find a new favorite! Trans fats are dangerous, and need to be avoided at all costs – cut them out of your diet today.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Are You Serious About Weight Loss

Posted by Nigel Jeal | Posted in Articles, Fitness, Health | Posted on 28-08-2012-05-2008

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In today’s stressed-out society, it can be difficult to even think about investing the time to eat properly and exercise. You may be struggling with obesity, but also struggling with finding the time to care for yourself properly. As your blood pressure and cholesterol increase, your doctor may recommend weight loss. However, time constraints can lead you to wonder how you’ll ever find the time to improve your health.

If you’re short on time, but need to lose weight, use these time saving weight loss tips to help you on your way. The pounds will begin to drop off, and your self-esteem will increase.

Drink Water: 

Drinking water can be a great way to improve your health. Hydration helps the body to process and shed extra fat and toxins. Flushing the fat out of your body on a regular basis will lead to weight loss. Drink 6-8 glasses of water a day for optimal health. If you struggle with the lack of flavor, try adding a lemon or lime wedge, or one of the new sugar free drink mixes.

Build Exercise Into Your Day: 

Take small steps to increase your activity throughout your day. Park your car further from your office. Walk between buildings instead of calling your coworkers. Take a walk on your lunch break. Use the stairs instead of the elevator. Meet your friends for a morning jog. Every little bit helps towards your weight loss goals.

Swap Out High Fat Foods for Lower Fat Options:

This can be a relatively painless way to decrease your calorie count. Swap out your rich ranch dressing for a fat free or low calorie salad dressing. Skip the cheese. Switch to 2% or fat free dairy products.

Avoid Liquid Calories:

Sodas, juices, specialty coffee drinks, and alcoholic beverages can all pack a high calorie punch. Liquid calories don’t fill you up the same way food does, so it can be easy to overdo it if you aren’t careful. Skip the high calorie liquids, and stick with water.

** As a little sidenote on this particular tip, reducing your intake of these liquids, will also help you save money. Now how cool is that.

Try incorporating a few of these tips into your day to see how easy it can be to make healthy choices. Weight loss is a gradual process, and every small step you take towards your goal helps. Even with time constraints, you can make small daily changes to help move you towards your goal weight. You’ll be wearing a smaller size before you know it!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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6 Tips For Staying Positive About Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 27-08-2012-05-2008

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Staying positive throughout the weight loss process can be difficult. A few setbacks and you may be ready to give up. Staying motivated throughout your weight loss journey requires focus on the goal and positive thinking – but what do you do when you’re feeling less than positive about your efforts?

Use these tips to help you stay positive:

1. List Your Reasons: 

List your reasons for choosing to lose weight. Whether it’s for health reasons, or simply to be able to fit into your favorite dress again – list it.

Then make several copies of the list, and place them where you’ll be able to see them regularly. Keeping your goals in front of you will help you remember why you’re doing all this in the first place.

2. Never Say Diet: 

Don’t use the word diet if you can possibly avoid it. This conjures up images of deprivation, and you end up feeling sorry for yourself. Instead, tell yourself (and others) that you’re not on a diet, but that you are trying to make healthier choices.

3. Don’t Use the 3 letter “F” Word: 

Avoid using the word fat when describing yourself. This includes your thoughts. Thinking about how fat you are and how bad you think you look will only bring you down and stress you out. Stress often equals eating another bag of cookies.

4. Use Positive Adjectives: 

Instead, use another adjective that you prefer. Heavy, voluptuous, overweight – these all have nicer connotations than “fat” and will help you to see yourself in a more positive light.

5. Focus on the Positive: 

Think about all the things you like about your body, as well. If you have great hair, for example, focus on that as you attempt to lose weight. This takes the focus off of the body parts you dislike, and helps to get rid of the stress.

6. Find a Role Model:

Instead of focusing on celebrities that are thin, find a celebrity that is larger and attractive, or one that is struggling with weight loss. This allows you to choose a realistic role model.

 

Positive body image can be difficult to find when you’re struggling to lose weight. Focusing on your positive mental and physical traits will help you to be comfortable in the body you have.

This allows you to work towards better health, instead of simply working to be skinnier. Overall, this is a much healthier approach to weight loss, and will help you stay positive throughout the process.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Super Tips For Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 26-08-2012-05-2008

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Losing weight is hard to do.  Sure, there are some quick ways to get some weight off fast, but there are no ways to keep that weight off for good.  It is difficult.  Perhaps this is the reason that there are so many weight loss programs out there.  If you’re not careful and research the options, you’re doomed to try many of them before one of them works, leading to loads of frustration.  Here are some super tips for weight loss that can help you investigate the option out there for you or even to create your own diet program. 

* Add good fats to your diet.  Good fats promote a healthy brain, control your cholesterol levels, and add flavor.  Some examples of good fats are sunflower oil, peanut oil, Enova oil (a brand name vegetable oil), and just about any oil of a tree nut or legume.  Healthy fat intake decreases fat cravings, making it easier to resist some of those foods that are a weakness for some. 

* Limit your bad fats intake.  Bad fats come from animal fats and hydrogenated oils.  These kinds of fats can lead to high blood pressure, heart problems, and high cholesterol.  There are other options, however, than eating foods that contain bad fats.  Try ground turkey instead of ground beef or lean pork loin roast instead of a fatty ham.  If you must eat potato chips, try to get the ones that are reduced salt and cooked in natural oils.  Some restaurants are even going to new oils for fried food that contain no saturated fats, which are a leading cause of heart disease and stroke in the United States. 

* Aerobic exercise is essential to any weight loss program.  Aerobic exercise allows and encourages the muscles use as much oxygen as possible.  During these workouts, the heart has to pump faster to allow for increased blood flow, which strengthens your heart. 

* Eat fat fighting foods such as healthy fats, nuts, beans, leafy greens, oat meal, and natural flavorings and spices.  It simply makes sense that if you keep eating poorly, you will have poor results. 

If you monitor your food intake and exercise, you will be successful in your weight loss goals.  Remember to always consult a physician before you start any weight loss programs to avoid taking a plunge into something more advanced for you.  Know your limits when it comes to exercise, and you will find success.  Be patient and persevere, YOU WILL MAKE IT!!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Setting Stretch Targets For Increased Motivation

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 25-08-2012-05-2008

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To encourage motivation as you lose weight, it is important to set goals. Setting goals that will stretch you allows you to improve both your exercise and eating habits consistently. Goals help you maintain focus as you strive to reach your target weight. Without goals and planning, you’re setting yourself up for failure before you ever begin. Take the time to design a system of goals leading up to a stretch target to help you meet your fitness goals.

Stretch targets are goals that are designed to stretch you. When designing a stretch target, you need to plan a goal that you think is out of reach, and then set smaller goals to help you work towards it. For example, if you never exercise, you could make your goal to run a marathon in six months. You would then set smaller goals to get you there.

Goal setting is essential when you are attempting to make any lifestyle change. Take the time to design a stretch target, and smaller goals leading up to it. For example, you could begin by setting goals of walking each day with short bursts of running. Do this for 30 minutes per day for a while, and then add more running each week. Eventually, by meeting these mini goals, you’ll be building up to running your marathon.

Be sure to encourage yourself along the way. As you design each goal, pick out a small reward that you will get when you achieve it. Set a much bigger reward for achieving your target goal. This gives you small incentives to work towards the bigger goal. If you’re like most people, you require some sort of immediate gratification to keep you motivated. These rewards provide just that.

Goals are essential to any type of long term change, and weight loss is no exception. Setting goals leading up to a target that stretches you is a great way to encourage motivation. Tell others about your goal, so that they can encourage you as you begin. With dedication and hard work, you’ll be achieving your goal in no time at all. Be sure to choose a goal that really matters to you, so that you’re even more motivated to work towards achieving it. Keep your mind focused on how proud you’ll feel when you finally reach your goal. Congratulations! You’re on your way to a better life.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Post Gastric Bypass

Posted by Nigel Jeal | Posted in Articles, Health, Nutrition | Posted on 24-08-2012-05-2008

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The people who undergo gastric bypass surgery normally do so because they are sick and tired of being sick and tired, they want to live a healthier, more active lifestyle and in order to do that they need to lose significant amounts of weight.  While some people may view weight loss surgery as an easy way out, the reality is that if this type of surgery is going to work you are going to have to be fully committed to making permanent lifestyle changes post gastric bypass.

This procedure will greatly reduce the size of your stomach which will make it virtually impossible for you to overeat, that in turn will lead to significant weight loss.  Another thing that will lead to is a dramatic change in your lifestyle, especially your eating habits.  It’s not just about how much you eat but also how often and what you eat.  All of this will play a part in the success of your surgery.

Here are some specifics that can help ease you through this transition period:

1. You will be eating a lot of Jell-o and nutrition shakes after your surgery, about 30 days after your surgery to be exact. You won’t be allowed to have any type of solid food for a solid month after your surgery.  Your body has changed dramatically and you will need to allow your body enough time to properly heal before you can eat any solid food.

Don’t worry, during this period it’s common to start wondering if you’ve made a huge mistake, this is a dramatic change for most people and it can be very unsettling, just hang in there and soon you’ll begin to see changes and you’ll realize that you made the right choice in having the surgery.

2.  Your doctor will want you to take vitamins to supplement any nutrients you may not be receiving from your food intake, it’s very important that you don’t forget to take them.  Your body must get enough fuel so that it can run properly and make it possible for you to heal.

3.  After the first 30 days of a liquid only diet you will be able to start eating soft foods such as pureed vegetables.  The changes you’ve undergone may affect the types of food you can tolerate.  For example, some people find that they never want to, or can’t, eat a certain type of food again, like meat.  With others they don’t notice any real differences in the types of foods that they can eat, they just have to eat less.

4. Once you’ve gotten past the first several months you will be able to start eating more ‘regularly’ again.  That doesn’t mean you can go back to the old eating habits you had before the surgery, it just means that you will be able to eat more than liquid or soft foods. You will still want to stay away from too many carbs, fat, sugar, etc.  It will be important for your body to continue to eat only whole, unprocessed food whenever possible.

These are just some of the lifestyle changes that you can expect post gastric bypass.  The transition may be a little tough, most changes are at first, but in the long run the process will work if you’re willing to do your part and you follow the advice of your doctor.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Natural Fat Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 23-08-2012-05-2008

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When it comes to losing weight, everyone wants a quick solution. Natural fat loss supplements abound, promising quick, immediate weight loss. However, if you’re truly interested in losing weight naturally, the only real way to do so is through diet and exercise. Natural weight loss is just that – natural. It’s a process that your body goes through. You can’t reproduce natural fat loss by taking a pill or eating strange combinations of foods. You can, however, encourage it by eating well and exercising regularly.

Natural fat loss is achieved as the body loses fat and gains muscle. You can encourage fat loss and muscle gain by eating properly and working out. Foods for natural fat loss are nutrient dense, rich in vitamins and minerals. Foods like fruits and vegetables are packed with nutrition, without being packed with calories. For a natural fat loss diet, choose lots of fruits, vegetables, whole grains, lean meats, and fat free dairy. By limiting your caloric intake, you’re encouraging natural fat loss.

As you build muscle, you decrease the percentage of your body composed by fat. A muscle toning program can add lean, toned muscle without adding bulk. Low weights and high repetitions will help you achieve a long, lean physique, while aiding your natural fat loss. As you build muscle, your body will burn calories more efficiently, which will allow you to burn your remaining fat even more quickly!

Cardio exercise will also help in your natural fat loss journey. After your first fifteen minutes of cardio, your body begins to burn fat for energy. You can ramp this process up even more by exercising first thing in the morning – before breakfast. Your body burns more fat on an empty stomach, so this can be a quick and easy way to jump start natural fat loss. If you get dizzy or shaky with this method, try adding a light breakfast with a low fat protein source, such as whole grain bread with peanut butter. This will give you enough nutrients for exercise, without weighing you down.

Natural fat loss can only be achieved through diet and exercise. If you are interested in losing fat naturally, without supplements, pills, or powders, you can do so. Natural fat loss involves a lot of effort, but it is well worth it. It is the easiest type of weight loss to maintain. Weight lost with fad diets is often quickly regained. However, with natural weight loss, you will achieve results that will stick with you for a lifetime. By learning how to eat right and exercise properly, you’re enabling your body to lose fat now, and maintain your weight loss for a lifetime!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Muscle Building For Fat Loss

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 22-08-2012-05-2008

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Many women are under the impression that any type of weight bearing exercise will bulk them up – adding too much muscle to be attractive. In fact, the opposite is true. Muscle building for fat loss is possible, and adding muscle will, in fact, help your body to burn fat more quickly. Adding muscle to your frame helps you to secure a lean, toned appearance. You’ll be stronger, and more flexible.

When practicing muscle building for fat loss, it is key to remember that you may not lose weight as quickly as with cardio alone. However, you are burning fat more quickly.  Muscle has weight, too, and you are replacing fatty pounds with muscular ones. However, if you are overweight, your weight will still drop. In either case, your percentage of body fat will drastically decrease, and you will lose inches from your hips, thighs, and waist.

When you decide to add muscle building exercises to your daily routine, start with a low amount of weight and a high number of repetitions. When you see those big bulky guys in the gym lifting weights – they’re doing the opposite. For bulk, you’d want a high amount of weight, lifted a few times. Low weight, high reps will lead to long, lean muscle and an overall toned appearance.

As you practice muscle building for fat loss techniques, it is still important to eat healthfully. Working out in the gym and then going home to load up on cookies and chips is unhealthy, and unproductive. Remember, it is much easier to avoid calories in the first place than it is to burn them once you’ve eaten.

Muscle building will help you to achieve other healthful benefits, as well. Your posture will improve, as your core muscles become stronger. You’ll have more energy, and be able to do more cardiovascular exercise as your body strength grows. Working out will become easier and easier, as you become stronger and stronger.

When you begin add muscle building for fat loss into your workout, you may be sore. If this occurs, be sure to stretch before and after your workout. Remember, your hard work will pay off! You’re decreasing your body fat percentage, which improves your overall health. You’re improving your posture, and building a stronger, healthier body. It’s a proven fact – muscle building for fat loss works!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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