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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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Belly Fat: These Two Exercises Will Blast It!

Belly fat is just unattractive and ruins your entire physique. These two exercises will help you add power in your weight loss arsenal and blast fat!

Getting a flat stomach is not easy. Some of us have tried countless methods and techniques but still cant get rid of the fat that lies in the center of your body. Sometimes, a weight loss program worked just fine for you but there is just this piece of stubborn fat that still sticks out under your belt line.

It is the stubborn fat that still does not allow wearing skintight clothes. It just gets our head banging against the wall thinking of why we cant get rid of that piece of fat. Doing these two exercises, which are doing planks and also doing high intensity cardio, might burn that particular belly fat

If you have not tried these, these exercises might just burn of the belly fat.

Fist in the list is the plank exercise. This exercise works the transverse abdominus. This muscle is responsible for a squeezing motion, which also means it tucks in the tummy. Having a strong TA muscle will definitely make your stomach tighter and smaller, or at least appear smaller. This plank exercise also helps protect the spinal cord. For starters, you might want to do 3 sets of 30 minutes and to progress, try to do 3 sets of 1 minute.

To make this belly fat blaster exercise tougher, try to do with one foot on the ground and one foot in the air. Then you can also progress on doing in with your elbows on an exercise ball. If this is not hard for you, do the planks exercise with your toes on the exercise. There are many ways that you make this exercise harder.

The next on the list is high intensity cardio. When doing your cardio, you really have to pay attention to the intensity because if you dont exercise with the proper intensity, the body fat just wont budge. Traditionally, we exercise at the intensity level of slightly above the comfort zone. This means at around 75 percent at yuour max heart rate. Now, try doing your cardio at an almost very uncomfortable level. This means at least 85 to 90 percent of your max heart rate. To measure this intensity, during the exercise, you should feel that you find it hard to talk but not to the point of wanting to vomit!

This method is effective in helping you burn belly fat because not only it burns more calories during the exercise itself, it also speeds your metabolism. With the increase of metabolism, you will burn more calories even when you are resting. Do the cardio first thing in the morning and do it at least 4 to5 times a week. Then add in the plank exercise either before your cardio or after.

Try these two techniques for a few weeks and measure your waist line. If you do it, I am sure it will trim down.

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Why Carbs and Proteins Must be Balanced

The nutritional health trend over the last five years has been to consume a diet high in complex carbohydrates. This strategy has been relatively effective in helping people lower their blood cholesterol, primarily because carbohydrates contain very little natural fat. In essence, this strategy is designed to keep fat consumption low.

However, there is risk related to such a singular nutritional focus, i.e., eating just carbohydrates. If this strategy leads to a deficiency or imbalance of other nutrients, especially protein, then long term problems could occur. It is important that at least half a person’s calories consist of complex carbohydrates, but not to the exclusion of other nutrients.

Carbohydrates are an optimal source of energy. They can be quickly used as fuel, and provide quick bursts of energy. They are ‘nutrient’ dense rather than ‘energy’ dense, and supply 4 calories per gram (fat supplies 9 calories per gram). Carbohydrates fulfill three important roles in the body. Their most critical function is in maintaining blood glucose levels, a ready supply of fuel for body tissues. Though skeletal muscles use the greatest quantity, the brain and central nervous system are dependent upon glucose to function effectively. For example, low blood glucose levels have been associated with negative mood states. This may be particularly evident in individuals with blood sugar disorders such as hypoglycemia and diabetes.

Glucose is also converted to glycogen for storage by the liver and muscle cells. Liver glycogen serves as an immediate energy reservoir, available to replenish falling blood glucose levels. There is another possible destination of glucose produced from excess carbohydrates in the diet – one that most people don’t usually appreciate. And that is the fat cell. While carbohydrates are not “‘fattening’ consuming more than the body’s immediate energy needs leads to fat storage. Once transformed into fat, there is minimal conversion back to glucose.

But we can’t just live on carbohydrates. Protein, for instance, is essential for proper immune system function, tissue growth, cell maintenance and repair. Protein also supplies 4 calories per gram, but using it for the body’s energy needs is not its most important function.

Protein is also essential for water balance in the body. This is one reason why carbohydrates and proteins must both be consumed, and why their intake must stay in balance. For example, each pound of carbohydrate stored in the body results in the retention of three pounds of water. Therefore, protein is necessary to help regulate excessive water retention.

There is also a complex relationship between carbohydrates and proteins in maintenance of stable blood glucose levels. As mentioned, carbohydrates raise blood glucose levels – sometimes very rapidly. Protein will influence the rate of carbohydrate absorption to allow slower, more gradual increases in the blood glucose. In addition, protein can be transformed slowly into glucose as well – in essence providing a baseline level of blood glucose for the body. This will help prevent rapid increases or sudden falls in blood glucose that affect mood, energy levels, and fat storage.

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What to Eat at Work

Unless you want to starve yourself between breakfast and dinner, you’re going to have to make the decision of what to eat at work. Granted, some people do choose to skip lunch, either because it’s too time-consuming or because it’s too expensive, but they also rip the handle off the refrigerator door when they get home. And it doesn’t really help them maintain a desirable weight or a decent energy level. So it’s not a good option. But what are the options? What is there to eat at work?Eating away from home does present many nutritional difficulties. The food choices at restaurants, cafeterias, or fast food places can be extremely hazardous for weight management, for health – and for the pocketbook. One of the major problems with eating out is that once we no longer control how our food is being prepared, we also lose control of how healthy our choices are. They say ‘what you don’t know won’t hurt you’ but that’s not true when someone else cooks our food for us. Foods prepared outside the home are usually higher in fats, sugars and salt. Even seemingly healthy foods can be deceiving. For example, if we made a salad at home, we might combine a variety of vegetables, and monitor the amount of dressing that we add. While eating out, however, our salad may be doused in extra dressing that is high in fat and salt. The 50 calorie head of lettuce can become the 500 calorie high fat meal when someone else is in charge of food preparation.

We are also faced with other stumbling blocks to healthy eating when we eat at work. One of them is the amount of time we have to eat. Grabbing something quick helps with the time problem, but that’s about all it helps. Vending machines are our enemy in this department. Eating can go from bad to worse in a hurry with a vending machine. Drinking sodas, even diet ones, or grabbing a ‘scrunchy’ bar to fill some hunger need is a poor substitute for a nutritionally balanced meal. Or even an unbalanced meal that contains some real food! Furthermore, these snack foods will quell our desire for food temporarily, thus providing us with ‘empty calories’ and no nutritional support for the rest of the day. Then just watch what happens when you get home. It’s not a pretty sight!

To get around these nutritional dilemmas doesn’t take a lot of time or effort, and it can make a big difference in how well you nourish yourself, how much energy you have, and also what shape your body is in. You’ve got to arm yourself with other foods that are healthy alternatives to eating junk or eating out. The first advice is to bring a survival kit of healthier foods to work. You should choose foods that transport well such as fruits, trail mix, dry cereal and pretzels. These can be left around work, or in your desk, or even in the car. Having these foods readily available will give you the strength and ‘will power’ to resist the other temptations that exist in our communal work environment. Such as donuts, vending machine goodies, microwave popcorn, cookies and the candy that’s always on the secretary’s desk.

If at all possible, try to bring your lunch to work with you. Usually we think of salads and sandwiches as our only choices. Too boring, and not very satisfying. Other choices to bring are healthy frozen dinners and frozen vegetables, if you have access to a microwave. Foods such as low fat cheese, yogurt, and even health shakes make good alternatives. Bringing some fresh veggies or a piece of fruit will add both color and nutritional value, even if you go out to lunch. (ps. take them with you!) Just make sure you consider this midday meal as an important part of your health plan, not just as ‘lunchtime.’

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Fighting Free Radicals with Antioxidant Resveratrol

The new buzzword in the nutritional supplement industry is resveratrol and for good reasons, too. Even the likes of Oprah Winfrey and Dr. Oz have taken notice of its benefits that range from lowered blood sugar levels to reduced risks for heart disease to improved immune system against diseases as serious as cancer. And the power behind these benefits lies in the fact that resveratrol is an antioxidant that fights the damaging effects of free radicals. For those who have yet to hear, much less understand, the relationship between free radicals and the antioxidant resveratrol, this article is for you.

Free Radicals and Antioxidants Explained

Free radicals are organic molecules that are responsible for tissue damage, physical ageing and even some forms of diseases. You can think of them as free molecules with an odd number of electrons floating around until they can be stabilized, of which stealing electrons from other molecules will do for them. Once they steal the electrons, cellular damage ensues. The worst part is that the molecule from which the electron was stolen from in the first place can become a free radical itself. And so the damage replicates itself over and over again.

Fortunately, antioxidants can counter the effects of free radicals by stopping the electron-stealing process in its tracks. The antioxidants present in your body donate one of their own electrons to the hungry free radicals without turning into the enemy precisely because they are stable molecules to begin with.

You can find antioxidants in fresh produce like fruits and vegetables, of which vitamins like A, C and E as well as beta-carotene are the most popular. And of course, let us not forget the antioxidant resveratrol that is gaining increasing positive attention from the health nuts amongst us. (And speaking of nuts, peanuts are a rich source of resveratrol)

Ways that Resveratrol Fights Free Radicals

As previously implied, resveratrol fights free radicals by providing one of its own electrons to the scavenging free radicals without losing its stable form. As such, many health benefits have been attributed to the regular consumption of resveratrol in the diet as well as in supplements. Of course, you can eat your daily needs for resveratrol but you have to eat baskets of fruits and vegetables or drink hundreds of bottles each day to get the necessary dosage present in one capsule of resveratrol supplement. Can you do it, much less afford to do it? You decide.

Research has proven that the superior antioxidant resveratrol provides for many benefits that include but are not certainly limited to the following:

Protect against certain cancers like pancreatic cancer due to a strengthened immune system
Prevent the early onset of the signs of ageing from its physical to its mental forms especially where age-related mental disorders like Alzheimers disease are concerned
Perils of a high-calorie diet are avoided, thus, resulting to increased insulin sensitivity and improved motor function

If these sound Greek to you, well, think of resveratrol as an antioxidant capable of improving your quality of life by ensuring that your body performs at peak levels, no matter your age. With the antioxidant resveratrol, you lose nothing by way of health although you do lose free radicals that make for ill health. Not bad for something that comes in a convenient capsule form

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