Did You Lose Weight The Right Way in 2010?

Did your weight yo-yo this year? Did you place emphasis on weight loss instead of fat loss? Losing weight the healthy way is the only way! Health is more important than weight loss. Don't lose your health and self respect trying quick weight loss tactics. Check out this video about a former Biggest Loser television show contestant who experienced major weight loss (and disappointment):Your goal should be to be the biggest fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass. Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!So, here are some tips to help you achieve your best health and fitness:1. Make a commitment TODAY to a lifestyle of health and fitness! Without...

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Top 5 Nutrition Tips For Burning Fat and Losing Weight

If you want lasting weight loss and fat loss, you must monitor what you eat and how much. It takes more than just working out hard to reach your goals. Its important to eat enough but not too much or too little. What you eat matters. Eating 1000 calories of healthy food is more effective than eating 1000 calories of junk food. Follow my Top 5 Nutrition Tips and you will have a better chance of losing the fat and weight and keeping it off.1. Eat breakfast every day! Your body has been fasting all night. A good healthy breakfast gets your metabolism kicked off for the day. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along all day.2. Plan and pack your meals for the day. This way, you are...

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Top Holiday Eating Tip For Any Season

There is one holiday eating tip that you need to do every day. Eat protein with every meal. At your holiday parties, get full on protein foods first. It will help you eat less of the condiments, desserts and other high-fat foods at the party. Most holiday parties have plenty of foods loaded with protein. Nuts, ham, turkey, chicken, fish, etc. are great foods to eat. Protein helps control your blood sugar if you happen to eat carbohydrates. It takes your body longer to digest protein, so you will fill fuller for a longer period of time by eating more foods rich in protein (this should...

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Better Fat Loss Results with Short Workouts

Are you frustrated with your fat loss and weight loss results. Make adjustments. Doing the same thing will not give you different results. Short, intense workouts will burn more fat and help you lose more weight. Are you working out 1-2 hours a day? You don't need to do that to accomplish your goals. Matter of fact, these long workouts will lead to boredom and repetitive stress injuries. Thirty to 40-minute weight training workouts will get the job done. A woman asked me one day why she wasn't making any progress on her fat loss and weight loss. After asking her a few questions, I found...

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Calcium and Vitamin D Pills Questioned

The prestigious Institute of Medicine issued a report recommending that adult North Americans need only 1,000 milligrams of calcium and 600 IU of vitamin D per day, and that most people do not need supplements. Taking too much calcium can cause kidney stones, and taking calcium without also taking vitamin D may increase risk for heart disease. Very large amounts of vitamin D may increase risk for fractures. The authors believe that adolescent girls may be the only group that is getting too little dietary calcium (Report from the Institute of Medicine of the National Academies, November 30, 2010).Those of you who have read my newsletters for the past few years know that I am very concerned about vitamin D deficiency. However, I do not recommend...

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Tone Obliques With Cross Body Mountain Climbers

Add cross body mountain climbers to your ab exercise routine. This exercise will build strength and help tone your obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set. External obliques - these muscles are on the side and front of the abdomen and wrap around your waist. Internal obliques - these muscles lie under the external obliques and run in the opposite direction.Do the exercise this way:1. Start by getting in the push up position with...

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Prevent Butt, Hip And Thigh Injuries

You can prevent painful butt, hip and thigh injuries by conditioning your muscles to prepare for workouts. For example, tight hip flexors lead to some very painful injuries. Your athletic movements during workouts are dominated by the hips, glutes, quadriceps and hamstrings. All of these muscle regions need to work properly or you will not go very long without injury. The gluteus maximus is the largest muscle of the buttocks. The anatomy of the gluteal region (gluteus maximus, gluteus medius, gluteus minimus) is shown below:The glutes don't fire properly when the hip flexors (psoas, iliacus,...

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Children Can Lift Weights at Any Age

Lifting weights before puberty makes children stronger and has not been shown to stunt growth or damage the growth plates in their bones (Pediatrics, November 2010). The older the child, the greater the gain in muscle strength from resistance training. The more and the heavier weights they lift, the stronger they became. A surprising finding was that children did not show a significant increase in strength when they enter puberty, a time when their testosterone levels rise significantly.The best time for future competitive athletes to start training is before they reach puberty. Having large strong muscles makes you a better athlete, and starting training before puberty enlarges the bones that are used primarily in that sport. Muscles growth...

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Burn More Calories And Fat With Balance Exercises

You can burn more calories and fat with exercises that require large amounts of dynamic balance. Why? Because these balance-type exercises are tougher to do than sitting or stand-still exercises.Improve your dynamic balance and you will be more athletic and leaner. Here are some examples: Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc.Include exercises with your eyes closed to improve limb position sense (proprioception).Train your body in all 3 planes of motion to improve multi-planar balance....

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Burn Back Fat With Weight Training

Burn back fat and build up your back muscles with bentover dumbbells rows. Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. Do two-armed bentover dumbbell rows this way:1. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head...

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10 Fat-Burning Strength Exercises

You want your strength exercises to primarily build muscle, burn fat, improve bone density and sculpt your body. One way to build muscle mass is through heavy weight lifting. “Heavy” is relative to your body weight and strength. According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass.So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise. Strength exercises for fat loss should focus on maximizing your time at the gym. Build more muscle mass to speed up your metabolism and burn more...

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Burn Fat, Lose Weight With Plyometrics

Plyometrics remains one of the best ways to help burn fat, lose weight and really sculpt your body. If your body has the needed strength and stability, plyometrics will improve your body's composition (more muscle, less fat) by leaps and bounds. Here is a good general plyometric workout to improve your body's shape and conditioning. 1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets2. Depth Jumps, 2 sets/10, 2 minutes rest between sets3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets4. Lateral Cone Jumps, full...

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Office Workers' Weight Gain Risk

It doesn't take a genius to know that office workers move less during the day and face weight gain risks. Sitting at a desk all day or being confined to a cubicle restricts your movement. And, since all movement burns calories, office workers have to take steps to manage weight. According to a new study from the Université de Montréal, office workers have become less active over the last three decades and this decreased activity may partly explain the rise in obesity. I'm not sure it required a study to discover this finding but I'll take it. Fitness trainers look for solutions to weight gain and fat gain. If you are an office worker, here are some tips to help you manage your weight: 1. Take advantage of your office space...

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Shrinking Waist Size Improves Your Health Risks

Burn fat and shrink your waist size. Doing so will reduce your risk of dying from diseases like cancer and heart disease. Don't just take my word for it....researchers from the American Cancer Society warns us about the deadly risks of having too much belly fat. Read my article about waist-to-hip ratio. In the research study led by Eric J. Jacobs, PhD, American Cancer Society strategic director, Pharmacoepidemiology, researchers examined the association between waist circumference and the risk of death among 48,500 men and 56,343 women age 50 and older who had taken part in the Cancer Prevention Study II Nutrition Cohort, a subset of the larger Cancer Prevention Study II (CPS-II). Participants filled out detailed questionnaires about...

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13 Metabolism Tips For Weight Loss

Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself in a resting state). You will use your BMR and daily activity level (including exercise) to set your daily calorie needs for weight loss or maintenance.1. Your metabolism will slow down as you age, especially starting at about age 30. Stay active throughout your life to maintain health and an active metabolism!2. Gender - Men generally burn more calories at rest than women because men have more lean mass. The more muscle mass you have, the higher your metabolic rate will be. Muscle mass can be maintained/increased...

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