There are many diet books and plans on the market today, each claiming to be the best way to lose weight. If you believe the hype, you can eat only carbs and lose weight, eat no carbs and lose weight, eat only cabbage and lose weight. the list goes on and on. These plans would not be popular if people didn’t follow them, but it is important to be reasonable, as well.
When choosing a diet plan, avoid fad diets. These plans come and go each season, and some can even be harmful to your health. Take the time to consult your doctor, and design a weight loss plan that works for you. Your plan should allow you to lower your calorie count, while consuming foods from all major food groups.
Follow these guidelines to avoid dangerous diet plans:
Avoid Massive Calorie Cuts Some diets drastically restrict the amount of calories you take in per day. These diets can lead to malnutrition, so avoid them at all costs. Instead, consult your doctor for a target calorie count per day. He or she can take your height, weight, age, and medical conditions into account to design a diet plan that is safe and effective.
Avoid Cutting out Food Groups Just say no to diets that cut out entire food groups. Your body is designed to function at an optimal level by eating a variety of foods. Cutting out an entire group can cause severe health issues, such as malnutrition or organ failure. Choose a diet that balances grains, protein, dairy, and fruit and vegetables. Your body needs these nutrients to function.
Avoid Crash Diets or Pills – If your diet comes in a box, it’s probably not the healthiest option. Most diet pills and supplements are not regulated by the FDA, so use them with extreme caution. Avoid stimulant medications and crash “cabbage soup” types of diets. You may lose weight quickly, but it will come back as soon as you’re off the diet or supplement.
Use these guidelines to develop a diet plan that’s right for you. Avoid unhealthy calorie restrictions, cutting out entire food groups, or diet pills. Take the time to consult a medical professional and tailor a diet to meet your caloric needs. You’ll be able to lose weight, and keep it off effectively, if you use a combination of diet and exercise to do so.
This article entitled “Dying to Lose Weight Why Kill Yourself” is not medical advice. It should not be used as or substituted as medical advice; from a medical professional. This article is for informational purposes only.
Posted in Videos on February 21, 2012
Video: In this video a fitness model demonstrates the forward stepping lunge, a great lower body exercise.
Posted in Videos on February 20, 2012
Video: A great way to warmup your shoulders is to do arm circles as shown in this video.
Posted in Videos on February 19, 2012
Video: A good exercise for the core is alternating elbow planks, as demonstrated in this video.
The one arm dumbbell rows will concentrate on the middle of your back. This is the best exercise for last when working your back out. It will give your back one last stretch for building the strength and the muscles. It will also work the muscles in your shoulders, biceps and your lats.
When doing the one arm dumbbell rows, you will need a flat bench and a dumbbell for each hand. Use dumbbells that are on the lighter side to begin with. Put one dumbbell on the floor on each side of the bench.
Place your left foot flat on the ground and slightly bend your knee. Lift your right leg up and place your knee towards the end of the bench. Place your right palm face down on the bench towards the top. This is going to give you extra support. You want your torso parallel to the ground while bending at your waist.
Slowly lower your body down and with your left hand grab the dumbbell. The palm of your hand will be facing under the bench. Straighten your body and back out so it is parallel with the ground. Your arm will be extended straight down while holding the weight. Keeping your back straight you are now in the starting position for the one arm dumbbell rows.
Start exhaling as you bring the weight up to your chest side. Make sure you keep your arm close to your side. Concentrate on lifting the weight with your shoulder, lat and back muscles. Do not use your forearm for lifting the weight. When your weight is level with the side of your chest hold the position for a few seconds. While you are holding the position now is the time to squeeze those back muscles.
Start inhaling and lower the dumbbell back to the starting position. Keep your back and torso straight during the lowering of the weight. Keep repeating the motions until you have completed the recommended repetitions.
When you are done with the repetitions it is time to switch arms. Place your right foot flat on the ground with a slight bend in the knee. Lift your left leg onto the bench with your knee located toward the end. Place your left hand toward the top of the bench with your palm down. Make sure your torso is parallel with the ground and grab your dumbbell with your right hand. You are now ready to repeat the steps for the repetitions.
If you do not feel comfortable using the dumbbells you can still perform the exercise. Go to the high or low pulley machine for doing your one arm rows on. Adjust the weight so it is not too heavy and take your position on the bench. The pulley will give you the same kind of workout as the dumbbells would.
These exercises targeted your lower and middle back. If done properly then will build the strength along with the muscles in your back.
Ingredients
6 egg whites
1 whole omega-3 egg
28 ounces (1 slice) feta cheese
1/2 cup mushrooms
1/4 onion
1 handful of spinach
4 oz smoked ham
Now to make it!
Preparation
Chop mushrooms and onions and saut in a lightly coated pan of olive oil. After 2-3 minutes add the whisked eggs into the pan and break up
the feta cheese and add the ham to the top on top. Cook on low while covered for 3-5 minutes. Remove from pan and enjoy!
The lower back extensions are going to help strengthen your lower back. You will feel the complete isolation in your lower back when you are done working out. This exercise is also great for your glutes and hamstring muscles. This is why they are one of the best exercises for your lower back.
When doing the lower back extensions, you will need a hyperextension bench. Lay the upper part of your body face down on the bench while slightly bending at the waist. Now place your ankles right under the footpads. Make sure your feet are flat on the pads. You want to be able to bend freely at the waist while your thighs are resting comfortably on the wide pad. There is a possibility the machine will need to be adjusted so you are positioned correctly on it.
Lift your upper torso up so it is straight and cross your arms across your upper chest. The palms of your hands will be resting on your upper arms. If you would like a little more resistance place a weight plate under your crossed arms and hold it in place. Do not grab the heaviest weight you find. A light weight of 20-25 pounds will do the job just fine. You are now in the starting position for the lower back extensions.
Inhale and start slowly bending at the waist and going forward. The object is to keep your back flat and not letting the back round. If you feel your back rounding then you have gone too far down and you need to lift back up some. Since your feet are locked in place and you are bending forward there will be some tucking on the hamstrings. Hold the position for a few seconds and let the muscles be stretched.
Start inhaling and lifting your body back up into the starting position. Do not lift to far up. You want your back to stay straight and not arched in. If you start swinging your torso around then you are running a high risk of hurting your back.
Once you do not feel like you are getting the resistance you are looking for anymore then you could do the good morning exercise.
This exercise also concentrates on your lower back, but it’s done with a barbell instead of using a hyperextension bench. During the workout you will be standing. You will have a barbell with weights across your back as you bend forward and come back up. This exercise has the same objectives of keeping your back straight at all times. It will also give your glutes and hamstrings an excellent workout. Your will need someone to spot you when you are doing the good morning exercise.
You have got your muscles in your shoulders, traps and back stretched completely out and they are feeling like they are on fire. Remember if your muscles are burning then you are burning the fat. Get ready to push your muscles even farther with the one arm dumbbell rows. This will work another area of your back.
Are you looking for a diet to lose belly fat? Here are five tips that can help you. Remember that the key to having a flat stomach is to lose the amount of fat you have overall. The stomach fat is just the last to go, so it’s the toughest. Here’s a diet to lose belly fat.
First of all, you need to eat more fiber. The major reason women are getting fatter these days is that they do not have enough fiber in their diets. As we eat more processed foods and less whole grains and produce, the natural fibers in our diet are becoming scarcer. An average person should try to get at least 25 grams of fiber per day. People who are serious about a diet to lose belly fat should get 35 grams of fiber.
Secondly, realize that carbs aren’t the devil that some diets make them out to be, but too many calories from carbohydrates can increase your middle mass. Carbohydrates should make up no more than 60 percent of your calories when you are on a diet to lose belly fat. But, make sure that they are at least 45 percent of your diet. As you can see, balance is the key here. Most of your carbs should come from fruits and vegetables and you should avoid high carb, empty calorie foods like cupcakes.
Third, drink your water. Many people mistakenly believe that drinking a lot of water will give them puffy abs. But, water actually flushes sodium out of your system which reduces puffiness. Here’s a couple of ways to tell if you have enough water. Are you thirsty? Then you are already dehydrated. Don’t ever lack water so long that you feel it. Another way is to monitor the color of your urine. If you’re drinking enough water, your urine will be close to colorless.
Fourth, limit your sodium intake as it leads to puffiness. A woman only needs 500 mg. of sodium a day for the body’s natural functions to work. But the average American woman gets up to 6,000 grams! A Chinese take out entry can have 3000 grams by itself. You can limit your sodium by choosing fresh, natural foods. That’s one way to be on a diet to lose belly fat.
Fifth, have a small dinner and shut the kitchen down afterwards. Having your calories during the day when you are actually burning them is key to losing weight. Evening eating is often mindless eating. You sit down in front of the television with a brand new bag of chips and before you know it, half the bag is gone. Another benefit of eating light at night is that you’ll wake up hungry for a good breakfast. People who eat good breakfasts are more likely to lose weight.
If you are wondering how to get a flat stomach, monitor what you are eating. When you eat healthy, natural foods, you are going to develop the body you want. And, that’s the guidelines for a diet to lose belly fat.
The American Heart Association has taken the time to compare quick weight loss to fad diets. This is quite helpful for the serious dieter seeking the best form of weight loss. Based on their findings they have been able to provide the information that is informative so a logical and critical decision can be made for dieting. The following is information from the AHA on different diets and their effects.
The Cabbage Soup Diet is said to undermine the health, cause physical discomfort in the abdominal regions such as gas and leads to a disappointment when using this diet.
Many quick weight loss diets claim to be endorsed or authorized by the AHA yet this is not true. The AHA recommends diets that are flexible in the food selection and stresses the importance of nutrient rich diets with vitamins, minerals, fiber, and other nutrients essential to a healthy diet.
Many of the popular diets do not encourage physical activity or exercise. The AHA recommends walking 30 minutes at least three times a week for the physical activity that will promote weight loss. The lack of physical activity is the leading cause of heart disease and stroke.
Since the quick weight loss diets often change the eating habits of the person during the time of dieting but fail to teach how to create healthy eating habits that lead to prolonged weight management. The fact many lack this information leads the dieter to return to the old eating habits that caused the original weight gain and they will eventually gain back lost weight.
Many of the quick weight loss diets are based on myths about dieting instead of the current facts. AHA does not substantiate the concepts of fat-burning foods and food combining. They consider these concepts myths and suggest they be avoided when possible.
The only true weight loss diet includes a proper diet rich in grains, fruits, vegetables, fiber, low fat, and dairy products that is balanced and nutritional as well as physical activity. Many quick weight loss diets lack these elements so the AHA does not recommend using these diets.
The best way to lose weight is with a healthy diet that is balanced as well as adding physical activity as a regimen that not only provides a weight loss for the individuals but also increases their body’s level of health. The AHA has guidelines available on their website that list the right diets and physical activities to implement to lose weight effectively with lasting results. Education on the dieting is essential to creating a healthy life style and body. The AHA has support groups, diet planners, suggestions, tips, and other dieting information that will transform anyone’s life into a healthier and more productive life.
The gorilla chin crunch is a compound exercise that effectively works the abdominal muscles, as well as the lats and biceps. It is certainly no secret that everyone who takes the time to workout wishes to have a flat, washboard abdomen. You do not want to have great looking abs and walk around with flabby arms ? or do you?
If you want to perform the gorilla chin crunch, you need to understand that although it may look really simple but if you do not have upper body strength, you may not find this exercise very easy to perform.
What You Need to Perform Gorilla Chin Crunch
You will require a chin-up bar, upper body strength and determination
How to Perform Gorilla Chin Crunch
You can start by hanging from the chin-up bar; you should use an underhand grip (that is, having your palms face you). The underhand grip should be a little bit wider than shoulder width.
Then, bend your knees at around a 90 degree angle in such a way that your calves are parallel to the floor while your thighs stay perpendicular to it ? this will be the starting position.
As you breathe out, you should pull yourself up while you crunch your knees up at exactly the same time ? do this until your knees are at chest level. When your nose reaches the same level as the bar, you will stop going.
Important Note: when you reach this point, you should also be done with the crunch at the same time.
You should breathe in slowly as you return to the starting position.
You should repeat the gorilla chin crunch according to the recommended amount of repetitions.
If you want to, you can also add resistance by holding medicine ball or dumbbell between your feet ? but you need to understand that if you are not an advanced athlete, you should not try this. On the other hand, when you become an advanced athlete, you can also try doing the one arm gorilla chin crunches, the exercise involve grasping your wrist with your free hand and continue working the oblique more.
The abdominal muscles need regular workouts and 5 minutes of daily abdominal exercises can actually make a real difference ? that is, as long as you do the exercises everyday.
Now, you need to know that even though exercises play a vital role in getting the physique you have always desired, you will need to make sure that you eat the right kind of food and drink lots and lots of water too.
When you feel your muscles cramping, you should immediately stop the exercises and rest. Do not over push yourself, especially if you have just started working out ? with a little time, you will be an advanced athlete.
Important Tip
You can get a training buddy if you are not sure whether you will be disciplined enough to continue your work out routine ? a committed workout buddy will keep you primed and ready to go.
Remember, you will never regret dedicating your time to staying fit.
