Cut Calories, Eat Healthy, Burn Fat And Lose Weight

Cutting calories, eating healthy, burning fat and losing weight can be a confusing process for you. It doesn't have to be that way. You just need a plan and you need to make adjustments as you go.First, don't think you will have it all figured out in 2 weeks time! Experts agree that you are better off making manageable changes to your diet and workout routine. Some of your eating and workout (or no workouts) habits have been developed over a lifetime. For example, severely limiting sugars from your diet would be a great start. Drink water instead of sodas and sugary drinks. Just this one change will slash tons of calories every day. And, you will be on your way to burning dangerous belly fat. Don't cut too many calories...

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Reach Weight Loss Goals With Focus

Begin to reach your weight loss goals with focus and smarter workouts. REFOCUS your fat loss and weight loss goals. Now is always the best time to start! If you're frustrated and overwhelmed with the whole exercise/fitness/meal plan/fat loss/weight loss puzzle, make some changes! REFOCUS, re-evaluate and make changes! There's a reason your exercise program isn't working! Some reasons could be:1. You have been haphazard with your workouts and eating habits.2. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results).3. You're not working hard enough. It takes hard, smart work to change your body composition.4. You're depending on a fat-burner supplement, powder or weight...

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Control Diabetes with Intense Exercise

"Insulin-insensitive" means that a diabetic has plenty of insulin, but lacks the ability to respond adequately to insulin that their body produces so blood sugar levels remain higher than normal. Twenty-two insulin-insensitive diabetic women participated in a supervised group endurance and resistance exercise program for six months (European Journal of Internal Medicine, October 2010). The more intensely they exercised, the better their bodies responded to insulin. Even those who did not improve their exercise capacity were able to markedly improve their body's ability to respond to insulin.Diabetic control and cell damage is measured with a blood test called HBA1C that measures sugar stuck on cells. The more they exercised, the lower and better...

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Blood Type Diet For Weight Loss?

Don't depend on a blood type diet to lose weight. The blood type diet has no evidence to prove that it is any better or worse for weight loss than any other diet out there. And, there's no sound research to support any correlation between your blood type and your ability to digest certain foods (allergic to certain foods). I would suggest you see your doctor to deal with your food allergies. According to Dr. Peter DÁdamo, author of Eat Right For Your Type, a reaction happens between your blood and the foods you eat. If you eat foods that don't agree with your blood type, you may experience health problems such as allergies, slowed metabolism, cancer and heart disease.And, if you follow a diet that agrees with your blood type, it will...

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Interval Cardio Cross Training Burns Fat

Interval cardio cross training will burn more fat and keep you from getting bored! Cardio is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short.The good thing about interval cardio cross training is that it doesn't require long sessions to be effective. And, it gives superior calorie-burn, fat-burn and heart-heart when compared to steady-state cardio. I usually do my interval cardio sessions in 20 minutes or 2 separate 10-minute sessions (about 5 minutes apart). Research has shown that 2 separate workouts will give you more calorie-burn and fat-burn. How do you do regular interval cardio? Here's an example: 1. Sprint for 30 seconds2. Walk for 1 minute3. Repeat this rotation for 20...

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Burn Calories All Day

Burn calories all day--this is one key to burning fat, losing weight and maintaining weight. Stay active as much as possible and you will reach your fat loss and weight loss goals sooner.You don't have to wait until your workout to start burning calories. Your body is actually burning calories all day to maintain itself (your metabolic rate). But to burn major calories every day, you must be active. Its pretty easy to do. Just make it a habit to move around more during the day.Here are some ways to burn more calories:1. Stand as much as you can during the day. No one said you had to sit...

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Cycling Does Not Cause Bone Loss

During a six-day bicycle race, the bones of world class bicycle racers become stronger (Physiologie Appliquée, Nutrition et Métabolisme, June 2010). Bones are constantly changing. Certain cells called osteoblasts take calcium into bones to make them stronger, while other cells called osteoclasts take calcium out of bones to weaken them. During the race, hormones produced by osteoblasts to strengthen bones increased (osteocalcin increased by 300 percent, and C-terminal telopeptide of type I collagen increased by 43 percent).The theory that cycling weakens bones flies in the face of our current understanding of bone metabolism. Any force on bones increases, and lack of force decreases, the rate of bone formation (Medicine & Science in Sports...

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Get In Shape With The Right Training

"Get in shape" by using the right training methods. You can't just start lifting weights and running with no guidance. This can often lead you to little or no results and a host of injuries. Here's a client question:Question: Some muscle areas on my body are more developed than others. How can I correct this problem?Mark's Answer: We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because the personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment,...

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How Exercise Prolongs Life by Making You Stronger

As you age, you become progressively weaker. If you exercise regularly, you will not become as weak as other people your age who do not exercise. The same mechanism that makes you stronger will also help you to live substantially longer than people who do not exercise.Harvard researchers have proven that exercise prevents loss of the connections between nerves and the muscles that they enervate caused by aging (Proceedings of the National Academy of Sciences, published online August 29, 2010). The researchers studied genetically engineered mice with nerve cells that glow in fluorescent colors. Muscles are made up of millions of individual muscle fibers. Every muscle fiber is innervated by a single nerve. If the nerve dies, the muscle fiber...

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Burning Stubborn Body Fat

Where are your stubborn body fat areas? Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat. Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it?First, stop wasting money on fitness gadgets! You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick!This is what you need to do:1. Start a healthy meal plan filled with whole, natural foods. Fruits,...

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Fast Cardio Burns Fat

Fast cardio workouts are intense and burns tons of fat. You won't get bored doing fast cardio workouts but you will be exhausted! If your cardio workouts are 60 minutes, you are wasting your time. And, you are probably not getting the fat loss results you want.Fast cardio will help you break through your weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.There are...

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Banned Drugs Probable Cause of Athlete Deaths

If vigorous exercise is good for you, why have so many former world-class athletes died of heart attacks?The most likely cause is previous use of anabolic steroids and human growth hormone (HGH). Doctors at the Massachusetts General Hospital found that apparently healthy, older former long- term users of anabolic steroids have weaker left ventricles, the major pumping chamber of the heart. This markedly increases their risk for heart failure and heart attacks (Circulation: Heart Failure, July 2010).Many world class athletes in sports requiring extreme strength took anabolic steroids from the early 1960s on. When these athletes were in competition, their training made their hearts stronger than those of other people their age, and available...

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20 Day Weight Loss Only Goals Fail

A “20-day weight loss only” goal is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime. The type of food you eat and timing of what you eat is very important for your metabolism to work properly. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body. So, start doing your regular weight training workouts 2-3 days a week.Protein's main role in your body is to...

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How Sugar Makes You Faster and Stronger during Exercise

Just about everyone agrees that taking carbohydrates, particularly sugar, during exercise increases endurance in both humans and animals. For years, I have told everyone that eating sugar preserves stored muscle sugar called glycogen. However we have to find a new explanation because recent data show that taking sugar during exercise does not preserve muscle glycogen (Sports Medicine, September 2010). The NEW most likely explanation is that during prolonged, intense exercise, you become exhausted because you cannot keep up with your requirements for oxygen. This interferes with the sodium/potassium pumps, inside cell membranes, that pump potassium into cells and sodium out of cells.Your brain sends electrical messages along nerves to tell your...

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Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. If you train to run races such as 5Ks, 10Ks, marathons or triathlons, your risk for foot injuries increase even more. I have seen more than one friend over-training for these events and literally "running themselves into the ground."Repetitive stress injuries like plantar fasciitis, runner's knee and Achilles tendinitis are just a few of the injuries you should try and prevent. Its just common sense for runners to take care of their feet. Many of you don't...

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Anterior Tibialis Stretch Helps Shins

Keep your anterior tibialis muscles flexible to avoid pain (cramps, soreness) and even shin splints. If you train for races like 5Ks, 10Ks or marathons, you need to keep your anterior tibialis muscles flexible. Sports that require sprinting can also tighten up or strain the anterior tibialis muscles. The anterior tibialis muscle runs along the outside front of your shin and flexes your foot upward. Overuse, inflammation, tightness and stress on the anterior tibialis muscle can cause lateral shin splints. A good dynamic warmup is a MUST before your workout. A dynamic warmup will prepare your...

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Heavy Weights Not Needed for Muscle Growth

Exciting research from McMaster University in Hamilton, Ontario shows that you do not have to lift very heavy weights to grow large muscles (PLoS ONE. August 10, 2010).The heaviest weight that you can lift once is called your "One Repetition Maximum" (1RM). This study questions what many non-competitive lifters do. They find their 1RM and do three sets of five repetitions at 90 percent of their 1RM.In the Ontario study, fifteen men were assigned four sets of leg presses with one leg. They were asked to continue to extend and contract their leg muscles until they were exhausted against 30 percent of their 1RM, and against 90 percent of their 1RM. At 90 percent of their 1RM, they were usually exhausted at five to ten lifts. At 30 percent of their...

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Free Weight Loss e-Course

Weight loss and fat loss comes to those who know WHAT TO DO and NEVER GIVE UP UNTIL THE GOAL IS REACHED. Period. The weight loss e-course will start you on your way to success.My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course will help you manage your fat loss and weight loss day-in and day-out! THIS e-Course is ABSOLUTELY FREE! How many times have you followed your meal plan and exercise program all week and then blown it on the weekend by going on an eating binge? If that's you, then you need this 7-day e-Course!Staying on your fat loss track through all the events of life can sometimes throw you off kilter. This 7-day e-Course will tell you exactly what to do!Are you still doing the same poorly designed workouts and getting the...

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Lose Weight With 20-Minute Workouts

You can burn fat and lose weight working out 20 minutes a day. Granted, your 20-minute workouts need to be intense and targeted but it can be done. So, everyone has time to workout!The excuse of "I don't have enough time to exercise" won't hold water. When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don't want to do something (or commit to something). You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise...

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