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Take Care Of Yourself

When we begin our journey into healing we are faced with many decisions. We question what foods are good for us, what supplements will help support our goals, who the best practitioners to work with are, what would be the best exercise for us. We may start to get answers by talking to others who have already taken steps along their path to wellness. But wellness doesnt just mean healing our bodies, it means working on our mental/ emotional/spiritual selves as well. Every time we work on ourselves, whether it is our body, mind or spirit, our bodies go through change.

One of the most important things to remember as you walk your personal path to healing is to tune into your body and listen to what it needs. When you have been working hard on yourself, you are moving forward at a rapid pace. Your body is adjusting day and night and requires conscious cooperation on your part to help it. If you have been more tired, your body may be telling you it needs more rest. If youve been craving a particular food, perhaps your body is telling you it needs the nutrition that a particular food offers. Try not to put judgement on it. Science has recently found that even chocolate, which we have put such a negative connotation on, has positive effects on our health! As with anything else in life, use common sense with your diet. We can become just as much out of balance by eating only the right foods as we can by eating only the wrong foods.

Be kind to your body and spirit by honoring what both need while you are working your way to better health. Dont be afraid to take a nap during the day if you become suddenly tired and can take the time to rest. Dont be afraid to have a piece of cake if you find you are particularly drawn to it. Maybe your spirit needs the lift a special treat will offer it! Dont be afraid to let the housework go or do just a few necessary tasks if your body is telling you that you need to rest to recover from a particularly demanding week. If youve been through a challenging growth spurt emotionally or spiritually, your body is working hard trying to flush out toxins, emotions and changes. Listen to your body, respect its wisdom, and follow through in what it needs. The more you do this, the more you will be in touch with your own inner wisdom receiving support to live a fuller, healthier and ultimately more fulfilling life.

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Quick Weight Loss Tips For A Sexy Body

The very first things to know is that you need to set a healthy and obtainable goal and time frame. If you go on a crash diet you might lose weight, but it will be mostly in the form of water and muscle tissue loss.

The next thing you need to do is to boost your metabolism so that your body works harder and burns more calories, if you just diet your metabolism slows down and you dont really lose anything. This can be through simple strength training of only twenty to thirty minutes per week.

Third, you should eat smaller meals more frequently that include protein in them and make sure it is of HEALTHY type. In other words, dont eat a McDonald’s happy meal instead of the Quarter pound Burger meal.

Fourth quick weight loss tip is to count your calories. Add up what you eat in a normal seven day week and divide by seven, that gives you your daily average, then subtract 1000 fro that. Eating 1000 calories less per day will equate to losing two pounds per week just through diet.

The fifth thing to do is stay active. Walking more alone can help you lose another pound or so per week. Dont just stroll, walk at a rate that has you mildly puffing and keep it up for a while. Also, walking when you can as opposed to taking the car will boost the chances of losing more weight.

As we mentioned, quick weight loss is not an accident. Its a calculated regimen designed to make you trimmer and healthier.

The sixth important thing to do on your quest for success is to drink plenty of water throughout the day, at least eight glasses a day, with the first one as soon as the feet hit the floor to give you a fuller feeling and stay off the bodies natural desire for food.

You should not skip any of your meals, eat organic for breakfast and make sure that your last meal of the day is consumed at least 4 or 5 hours before you retire for the night.

Another very important tip that needs to be adhered to. AVOID soft drinks at all costs; they are 150 empty calories or more. If you are thirsty, go for good old water.

Keep yourself busy. Its a known fact that being bored causes people to reach for things like junk food, cigarettes, alcohol, etc. So a great quick loss weight tip is to find things to peak your interest and dont just vegetate.

The last thing is, please dont expect this to happen over night. It is unrealistic and unhealthy. You should be looking at an obtainable 30 to 50 pounds lost in six months. If your sights are more aggressive than that, you are setting yourself up to fail.

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Target Heart Rate To Burn Fat For Max Fat Loss

Determine Your Target Heart Rate To Burn Fat For Maximum Fat Burning Capacity

Sometimes burning body fat is not as simple as just hopping on the treadmill, jog thirty minutes and expect to get a flat stomach. It is definitely more than that. There is one thing that a lot of people miss is that when they do their cardio workout, they did not monitor their heart rate. Now, doing cardio without monitoring your own heart rate is like walking in a dark deep cave without a torch light.

Generally, if you do not pay attention to your heart rate during your cardio, two things will happen, either you will not get any results because your workout is not intense enough or you are putting your self in danger because you are over working you heart.

Determining target heart rate to burn fat is very important because only at a certain heart rate, your fat cells will release the fats to supply the body during the workout.

For maximum fat loss, experts recommend that the target heart rate to burn fat is 75 percent to 85 percent of your maximum heart rate. To calculate your maximum heart rate, take 220 and minus your age. To calculate your target heart rate, you need to take your maximum heart rate and minus your resting heart rate. With that value, simply multiply in the percentage. After multiplying the percentage, 75 percent for example, add your resting heart rate back. Repeat the process for 85 percent and you will get the range for you target heart rate to burn fat.

If you do not like numbers or do not have excess to a heart rate monitor, you can monitor your workout intensity by checking you ability to talk, or sing during the workout. To achieve fat burning zone during workout, you should feel that you can talk but you just do not want to talk. If you can talk when talked too, your cardio workout is not intense enough.

There is another school of thought that says for effective fat burning, the target heart rate should be around 80 percent to 90 percent of your maximum heart rate. The reason being that, at this heart rate, you can burn a huge amount of calories. Even though the percentage of calories that come from fat is low, but in calories, the amount is higher that doing cardio at 75 percent to 85 percent.

You should be not able to talk at all at this heart rate.

Target heart rate to burn fat also varies from person to person and also, determined by the condition of that person at that time. If you are a fit person, you can follow all the heart rate stated above. But if you have medical issues like risk of heart disease, high cholesterol, high blood pressure and diabetes, your target heart rate to burn fat should be slightly lower. The recommend heart rate range to start with is 60 percent.
If you are just a beginner in exercising, you should not jump into high workout heart rates immediately. Test the water by starting the fist 2 weeks with a heart rate of 65 percent to 70 percent of your max. Then gradually increase your target heart rate to burn fat. Starting out to fast can cause you to puke or pass out. Set small milestone goals so that you feel that you accomplished something and feel good after every workout.

To be on a safe side, invest in a heart rate monitor. It can really help you set the pace and tells you if you are working hard enough or not.

If you really want to lose body fat, lose the belly fat and get a flat stomach, invest in a proper weight training and diet program. Getting the right start is very important because saves you lots of time and it can prevent you from giving up totally if your goals are not met.

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“I Don’t Cook”

So you don’t cook, huh? Are you bragging or complaining? And what difference does it make, anyway? Obviously, if it didn’t make a difference, it wouldn’t be the topic of much conversation or concern. So it must be of some importance. Let’s answer a few questions. First of all, why should you cook? Like it or not, it can make a difference. Knowing how to cook can save you money, you’ll generally eat more healthfully, you’re more attractive as a date for someone who admires that trait (who may not cook either), and if you’re the single parent – the Mr. Mom – to your kids, then you’ll do a better job of helping them eat healthfully if you know how to cook.

Second question, what are you missing? Freedom, for one thing. It’s helpful to know how to cook so that you can be self-sufficient. You’re not dependent upon the hours restaurants are open, what they serve, or how they prepare the food. If you cook, you’ll also have a lot more flexibility, of time in particular. No half hour wait in line, or to be served once you sit down to eat. No more hunting for food at midnight, which is when you get off work.

One of the most important benefits of knowing how to cook is that you get to eat the foods you want. Not what’s available, or what they want to serve you. Not overcooked or undercooked, but just right. And if you don’t cook, you’re not as likely to eat a balanced meal. Ever notice how much carbohydrate you get in comparison to fruits or vegetables when you order a meal in a restaurant? Don’t bet your lunch that you’ll even get a full serving of either fruit or veggie in a restaurant. One sprig of parsley is not a serving of veggie!

That also means you won’t get much fiber either. A fast-food meal, the choice of millions particularly at lunch, might have 3 grams of fiber in it &endash; if you’re lucky. Since you’re supposed to get 20-35 grams of fiber per day, you’re going to have to work very hard to make up the deficit. If you can’t cook.

If you can’t cook, you’re probably not going to be able to control your fat consumption either. Most restaurants recognize the fastest way to prepare a meal – to fry it. The drive-throughs do it, the sit-downs do it. And that’s what you’ll probably get – if you can’t cook.

If you can’t cook, you’ll also get pretty bored if you pack your lunch. Your primary choice is to make a sandwich. Two pieces of bread look unappetizing about the 30th day in a row. If you can’t cook, monotony will probably force you to go out for lunch, oftentimes to a fast-food restaurant. And it’s somewhat limiting not to be able to invite your friends over for dinner, except for pizza, pick-up or they bring the food.

Guess what? Nobody really cooks anymore. They ‘assemble’ their foods into an enjoyable, healthy, aesthetically pleasing meal. And so can you. So don’t get hung up on the fact that you can’t cook, to the point where you won’t try to assemble a good meal. Here are some good suggestions for how to assemble meals, and you hardly even need to know how to boil water. (But it would help to know the difference between a microwave and a VCR. The VCR is the one that keeps blinking 12:00 all the time!)

First of all, you need three places to store food (fridge, freezer, and pantry) and three pieces of equipment (microwave, grill – inside or outside, and a crock pot). Let’s stock the larder first. Buy some single fruits (e.g., apples, oranges, grapes), baby carrots, potatoes (white and sweet, if you like them), and tomatoes (maybe a bag of lettuce or mixed greens) – and store them in your fridge. Don’t buy more than you can eat in a week, and don’t buy things that get really mushy and unrecognizable if left too long! Buy some milk if you drink it on a regular basis.

Buy 3-5 bags or boxes of frozen veggies and/or frozen fruit, and stock them in your freezer. Bags last longer in a self-defrosting freezer. Also buy some chicken or burger, and store them in individual freezer bags before you toss them into the deep freeze. Also, buy a box or two of frozen, lightly breaded fish fillets. (Mrs. Paul’s is a good brand.) If you can afford it, buy a bag of frozen, deveined shrimp.

Next comes the pantry. Buy 3-4 cans of French-style green beans, several cans of tomatoes and tomato sauce, a large jug of salsa, and 2-3 cans of Progresso Soup. Find the rice that comes in individual bags that you just drop into a pan of boiling water, and buy one or two boxes for your pantry. If you like cereal, pick a low-sugar kind to put in your pantry (buy some milk for it). Save 1-2 cans of beer in your pantry as well. It’s for cooking, not drinking.

Now you’re ready. Let’s make some easy things. First of all, let the dog out. Get a piece of chicken from the freezer, and thaw it in the microwave. Take it out, and put a baked potato in to cook for about 5 minutes (stab it with a fork first – or it will explode). Place the chicken in a bowl or dish, and sprinkle it with a bit of garlic powder and pepper. Drown it in salsa. Cover it with plastic wrap or waxed paper and put it back in the microwave. Cook it for about 5-6 minutes. Let the dog back in. Take a handful of carrots and put them on your dinner plate with the baked potato. Add a bit of sour cream if you want to the potato, and then feed the dog. It’s probably time to take the chicken out of the microwave. Add it to your plate, leaving it covered in salsa. You’ve just assembled a tasty, balanced meal. Enjoy it!

Just remember, don’t worry about ‘cooking.’ Change your way of thinking. Start assembling. Have some options in the fridge, freezer and pantry. Then mix and match. Oh, the beer. Use it to cook fish in a glass dish in the oven. Set the oven at 350 degrees, put white fish (e.g., flounder) in the dish, pour in a can of beer. Cover the dish with aluminum foil – and watch. For about ten minutes. When the beer boils, the fish is done. And it’s rather tasty with the beer flavoring. As you assemble the rest of the meal, just remember to pick foods with color to go along with the white fish. Sliced tomatoes might be pretty. Or salsa and no-fat chips would go well. That’s a balanced meal, by the way.

Have fun on the ‘assembly line’ like the rest of us.

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New Weight Training Program For Women

Weight training program for women do not necessarily be based on just weight training alone, it can be incorporated with cardio and stomach exercises to deliver excellent results for muscle toning and fat burning.

In the past, weight training is deemed just for men and whenever weight training is mentioned, it is always referred to as bodybuilding.

Now, weight training is for everybody. Women especially have caught on to the wave of weight training and it has been scientifically proven to be effective for muscle toning and fat burning.

But unfortunately, the mentality with regards to weight training for women is still body split training or one hour of weight training and thirty minutes of cardio training. It is still and effective program but it might be difficult for some individuals, which have more demand on their time.

There is another way that you can have the benefits of weight training, cardio and stomach exercise all fit in to one hour. The solution is called circuit training. It is not just any circuit training but this particular circuit training has stomach exercises incorporated in between the weight training and cardio exercises. This is extremely effective and practical for those individuals that want to lose stomach fat and have limited time.

This particular weight-training program for women is very simple to do. However, you do need a gym facility to have a good workout. The whole workout program is divided into 4 cycles. Each cycle incorporates a large muscle group exercises, one stomach exercise and two cardio sessions. In this new weight-training program for women, you will need to do 2 sets of large muscle group exercise, 2 sets of intense stomach exercise and 2 sets of cardio with each set of cardio lasting 2 mins. Do 4 cycles with 30 seconds and 1 minute of rest in between.

The idea of this weight-training program for women is to keep the heart rate elevated throughout the hour and the exercises using weights should be given a full heart out attempt. It would not produce any results if you were just going through the program just for the sake of going through it. Each exercise be it on the cardio or on the weights or on the stomach exercises, should be done with high intensity. Here is an example of the new weight-training program for women.

Squats
Reverse Crunches
Treadmill
Stepper

Leg Press
Crunches
Treadmill
Cross trainer

Lat Pull down
Plank
Treadmill
Stepper/ Stairmaster

Bench Press
Bicycle Crunches
Treadmill
Cycling

Remember, in this particular new weight training program for women, each weight training exercise contains 2 sets and each set contains 12 to 15 reps. There are 2 sets of stomach exercise and each set contains 50 reps. Each cardio session last for 2 minutes and it is done at the intensity for about 85% of your max heart rate.

Of course, if you are just trying this program for the first time, tune down the intensity to suit you. You can always jack it back up.

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How to Lose Weight

In order to maintain a healthy lifestyle, keeping your weight in check is very important. Being overweight can lead to Heart Disease, Diabetes, various Circulatory and Respiratory issues, and a host of other things that we generally try to avoid in life. Being at a healthy weight helps your body function properly, helps you feel better in general, and gives you energy. Hopefully, this will help you know how to lose weight.

Your body constantly burns calories, they are the fuel your body uses to function. These calories come from three places: the food we eat, our muscles, or our body fat. When answering the question of how to lose weight, a very clear distinction needs to be made. Burning fat is good, burning muscle is bad. What this means is, if you starve your body of calories by not eating (dieting) then your body draws the calories it needs from the fat and muscle cells. As the muscle cells have a much higher concentration of calories in comparison to fat cells, they get burned first.

Suddenly you are losing weight on the scale, but your clothes arent much looser. This happens because fat is a Quick storage method for calories so when we eat, those calories go straight to fat cells. At this point, you have lost muscle mass, gained fat mass, and youre hungry, too. This is not how to lose weight.

The correct thing to do has nothing to do with fad diets or late-night infomercials, but rather it is about minimal caloric intake with the addition of a cardio workout plan. This is nothing new, people have been saying this for years, and the New diets try to circumvent the generally accepted knowledge. If you read the fine print about any weight loss program, they all state that it is to be used in conjunction with proper diet and exercise. So then, why use them at all?

That is the point; they are simply for marketing purposes. If you limit your caloric intake and get your heart pumping blood quickly to your muscles, they can transpire their waste materials back to the blood, and your endocrine system will do the rest. Are you a little behind? Make your fitness goals!
Having proper muscle mass for your body structure is essential to healthy living.

Additionally, you can help your body remove the fat that you are burning by keeping a diet that has at least 15-20g of fiber per day. Fiber is something that is missing from much of what we eat, and is essential to maintain optimal health and weight. Skinless chicken, lean meat, and other low in fat foods are very good, as well as carbohydrates. Although many people will tell you that a no carb diet is how to lose weight, and it can work short term, but our bodies require the calories that are locked in carbohydrates to function. Yet another fad diet debunked.

It is easy to get lost in all of the options that have been made available to those looking to lose weight, it is a multi-billion dollar a year industry, but now you know the straight facts, what the diet program companies dont want you to know but have been telling you all along. Diet, exercise, and time is how to lose weight.

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Herbal Aids and Remedies for Men

There are two main reasons why more and more men are seeking herbal aids and remedies. One is the desire to remain vigorous, both physically and sexually. The other is because many of the pharmaceutical drugs they’ve been prescribed for blood pressure control and benign prostatic hypertrophy (BPH) have significant negative side effects, including impotence and fatigue. Secondary reasons for seeking herbal or phytomedicinal support include the steep cost of some of the prescriptions vs. natural remedies, and also the sustained (and often more gentle) effectiveness of herbals when used for extended lengths of time.

Men experience several changes with aging, not necessarily desirable ones, related to their hair, their prostate and their libido. Their hair becomes thinner or falls out entirely; their prostate becomes enlarged and impedes urine flow from the bladder; and their libido oftentimes is greatly reduced. Herbal remedies have been prescribed for all of these conditions, but for one of them (hair loss) the best remedy is the ‘hair gene’ from a father who didn’t lose his hair either!

BPH, a frustrating condition in which the prostate (a walnut sized gland at the base of the bladder) enlarges and impedes urine flow, is one condition for which herbal remedies have been particularly effective. Saw Palmetto is a well-recognized remedy for BPH, and is even being recommended by some physicians as a first choice for symptom relief, such as inability to completely empty the bladder, frequent and/or painful urination and even incontinence.

There are other herbs and botanicals that have clear benefits for a man’s health and well-being. Here are examples of herbs that are most frequently sought by men, their benefits, and how they act in the body:

Saw Palmetto – extract from the berries reduces prostate size by inhibiting the enzyme (5-alpha reductase) that produces dihidrotestosterone in the gland, a stimulant to enlargement of the prostate; also reduces swelling due to inflammation

Gingko biloba – known for its ability to increase blood flow to the brain, it also does the same for the rest of the body – including the erectile tissue of the penis (a necessary process for an erection)

Yohimbe – increases blood flow to erectile tissue similar to gingko, but caution is advised because of serious side effects (hypertension, anxiety, headaches)

Smilax – also known as sarsaparilla, this herb is used by many serious body builders for its purported benefit of increasing their muscle mass and cut

Nettle – the root of the stinging nettle is thought to inhibit the level of testosterone stimulation to the prostate, preventing its enlargement

Men also benefit from many other herbs and botanicals that are beneficial to everyone, such as echinaceae, ginseng, hawthorn, garcinia cambogia, gymnema sylvestre and silymarin (milk thistle). But be careful! There are many herbs referred to as “herbs for men” that are found in over-the-counter preparations which are ineffective at best and dangerous the worst. It’s always a good practice to use herbal remedies and preparations when you know the credentials of the expert who designed them. Just because you can buy them doesn’t make them safe!

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Easy Free Weight Loss For Teenagers

Teenagers now days need to be drilled and trained on how to keep their weight in check. This is because a lot of youngsters are just getting to fat! This is actually not too surprising seeing the recent favorite activities of teenagers and development of delicious snack and fast food. Teenagers no do not really engage in physical activities and bother about their eating habits until one fine day, they realize that they are way over weight!

Teenagers and the young adult have to learn and try to balance out life. Mixing up exercise, work and play is a much better approach in life and it is proven to be more beneficial if one is actually in shape compare to an over weight individual.

Free Weight Loss For Teens Program: Pick Up A Sport

Picking up a sport and getting involved in sports is an excellent way to keep in shape while having fun. By playing a game of basketball or football two to three times a week can really burn up those calories and get your metabolism fired up. Not only that, by getting into sports, you can train your core muscle, your coordination and reflexes. Besides, you can get more friends and foster teamwork.

Free Weight Loss For Teens Program: Go For Runs And Hikes

The parks are free for everyone to use so make use of it. Taking runs 2 to 3 times a week and one hiking trip every two weeks can help you lose weight and strengthen those leg muscles. Do not force yourself to run a full thirty minutes. You can break your cardio workout to intervals. You can run 3 minutes and walk 1 minute and repeat 10 times of that particular interval.

Free Weight Loss For Teens Program: Go Natural For Snacks

Junk food is a major problem and one of the reasons for the rise of obesity in the world today. Clear out the junk food in the fridge and stock up on healthy natural food instead that provides healthy, good quality and nutritious calories. Natural foods like nuts, grains, fruits and salads can be served as a delicious snack too. You do not have to cut out all your favorite food. Leave your favorite foods for the weekends only. This is also a good way to reward you for being so discipline during the weekdays.

Free Weight Loss For Teens Program: Do Not Be Lazy

The key to lose weight is to cut down calories and to bruin them. You can burn more calories if you are more active and have the habit of moving around and doing things instead of just lazing around being a couch potato. Keep yourself active is the key here and to do that is very simple. You can increase you calories by walking more, cleaning up the house, washing the car, park further from your destination so you can walk, favor stairs instead of the escalator, wake up early for morning walks and etc.

Make most of your youth. Do not let yourself slip into the overweight category or you might find it very hard to lose it later on. Use these tips and engage in a weight loss program. Get serious about your health now and start living looking good early!

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Do I Need Protein? And How Much?

Protein is an essential nutrient for growth, repair and maintenance of the body. Proteins are also vital to the function of enzymes, antibodies, oxygen carriers, and hormones as well as providing structure to bones, ligaments, skin, and teeth. Protein can be used as an energy source, but it’s only used when carbohydrate and/or fat is lacking. Carbohydrates and fats can both be used for energy, but they can’t substitute for the building blocks of protein. That’s why it’s important that there be adequate calories from carbohydrates and fat, in essence to preserve proteins for synthesis and repair.

The recommended daily intake of protein in 0.8gm/kg of body weight, which amounts to roughly 55 grams per day for an adult weighing 150 pounds. A ‘ball-park’ way to estimate your protein requirements is to divide your desirable weight (which may be different than current weight) by 2. That’s approximately how many grams of protein are needed per day. Additional requirements depend on age, reproductive status, general health, and activity level – especially if its endurance events and/or resistance exercise for muscle building.

The best sources of low fat, high quality protein can be found in the meat group. These include fish, skinless poultry, and wild game. A 3-ounce serving provides 25-30 grams of high quality protein. Other good sources of protein are found in the dairy group. One cup of low fat milk provides 13 grams of protein, which is similar to a 1/2 cup of part-skim ricotta cheese or a cup of yogurt. Eggs are also an excellent source, offering 7 grams of protein per egg. For those individuals keeping a low cholesterol diet, making an omelet using one egg yolk and three egg whites would provide a low fat, high protein meal.

Legumes such as lentils, split peas, tofu and kidney beans provide about 8 grams of protein per 1/2 cup. Although these are low fat choices, they are not complete proteins. Complete proteins provide a balanced amount of all the essential amino acids – which are the building blocks of protein. Beans, therefore, need to be eaten in conjunction with other foods to provide a protein-balanced meal.

Unusual demands on the body create unusual needs for protein. For instance, long-distance endurance events, such as running or cycling, increase the need for protein – especially for the amino acid leucine. Up to 11-12% of the energy during such events are derived from protein. Serious weight training during the hypertrophy stage, when a great deal of muscle is being created, can double the need for protein – and sometimes even more. Illness can substantially increase protein requirements, especially for healing and to support immune system function. That’s also the time, unfortunately, when people have an aversive reaction to high-protein foods such as meats and fish. A protein supplement may be a good option at that time. The bottom line is that under all circumstances, there is an absolute need for a specific amount of protein. And the need must be met

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How To Lose Visceral Fat

If you want to know how to lose visceral fat, you first have to know the science behind it first

A good weight loss is not just all about the kilograms and the pounds right? If you really want to know is you are happy with your weight loss, just take a look in the mirror. If there is still belly fat hanging over the waistline, you are still carrying the fat that we really want to lose, that is visceral fat.

What is actually visceral fat?

Visceral fat is actually fat that is inside your body and it is not the kind of fat that is under the skin, which we call subcutaneous fat. Visceral fat is the kind of fat that is wrapping around your liver and other vital organs. Not only does it sits there unnoticed, quietly killing your muscular image, it also produces bad hormones and eliminates the production of good hormones!

How to lose visceral fat: Implications!

Lately, studies have shown that if one has too much visceral fat, he or she might have the risk of getting heart disease, diabetes, dementia and certain types of cancer.

There are also other studies that show risk of metabolic syndrome, gallstones, and breast cancer in women and overall death in men due to high visceral fat!

How To Lose Visceral Fat

According to medical experts, these fats are easily released from the cells because they are very metabolically active and response easily to proper weight loss diet and exercise but unfortunately not to sit-ups and liposuction.

How To Lose Visceral Fat: The Diet

To lose visceral fat, your diet should be free of saturated fats like butter, lard and animal fats! There goes your large piece of juicy steak! Stick to healthy fats like olive oil and flax seed oil and choose white meat rather than red meat. Tuna, fish, salmon, chicken and lean turkey are excellent choices!

How To Lose Visceral Fat: Exercise!

According to studies, one of the best ways to lose visceral fat and to keep it at bay is to exercise! According to the report from Duke University Medical Centre, overweight people in their study would gain about 8.6% in six months, or about 4 more pounds a year, if they didn’t exercise, much of it visceral fat, in an article published in the October, 2005, issue of the Journal of Applied Physiology.
They also found that, by just moderately exercise, like a brisk 30-minute walk six times a week could prevent accumulation of visceral fat while more exercise can reduce the amount of visceral fat.

Six sessions of 30-minute walks is around 12 miles a week, with either walking or jogging. You can either do that outdoors or do it indoors on the treadmill or various cardio machines that works extremely well like the stepper, wave and the rower.

Add in 2- 3 sessions of weight training in your exercise program. A combination of weight training, diet and cardio is an excellent remedy to lose belly fat as well as visceral fat! So get on going, get your gym membership ready and grab your gym bag, and kick start your fat loss program!

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Craig Audley
Craig Audley writes about and promotes many diet, weight loss and nutrition products.