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Reasons to Include More Fat in Your Diet

More Fat in Your DietContrary to popular belief, getting enough good fat in your diet is important to maintaining optimal health. It may be the case that overconsumption of fat may wreck your fitness, but that does not mean it should be avoided altogether. There are several good reasons to include more fat in your diet, and this is advice that comes straight from the experts. It turns out that you should make sure you are eating plenty of fat each day if you want to be as healthy as possible.


Everything You Should Know about Trans Fat

Trans Fat FoodIn today’s world, it pays to be informed, especially when it comes to the things you eat. Modern times have made it easier for food manufacturers to cut corners and place harmful additives, preservatives, and chemicals into our favorite dishes. One of the main concerns for this generation is the influx of trans fats into popular recipes. This not-so-welcome change in the way we eat may end up having some serious consequences if we do not do our homework in time.


Tips for Choosing the Right Aerobics Routine

Choosing the Right Aerobics Routine

Choosing to get healthy and fit is one of the best decisions you will make in your life. Eating the right foods and choosing the best exercises is key to your journey of a healthy and happy life and lifestyle. However, choosing the best aerobics routine, or any exercise routine for that matter, can be a bit tricky. There are many things to take into account, including everything from your fitness level to the equipment available to you and your own personal preference.

That said, there are a number of options out there that are perfect for you.  You just need to know how to go about choosing the right aerobics routine for you. There are a number of ways that can help to point you in the right direction.

Here are three tips that can facilitate the process of deciding on an aerobics exercise routine:

Before you run, walk.

Walking targets all parts of your body. From your legs to your back, and even your core muscles and arms, walking will burn hundreds of calories and target all areas of your body to tighten muscles and help you lose weight. Walking also helps you gain more energy and is the main exercise that burns a large number of calories.

This is often considered a great place to start when choosing the right aerobics routine.  Moreover, even if it turns out that you enjoy a number of other exercises, walking can still be a great way to top up what they do for you.  After all, it’s a lot easier to fit a quick ten to fifteen-minute walk into your schedule than it is to get a quick swim in. It takes only a pair of good walking shoes and a very small amount of space.

Get involved with team sports.

Remember how much fun it was in school to be a part of the football, basketball, or soccer team? Getting involved in team sports now can be just as fun as it was back then, and it can also help you burn a ton of calories and tighten your large muscle groups. The best sports for burning the most calories happen to be soccer and basketball. Football is another good team sport to get involved in, too!

Local community centers, local leagues and the internet are great places to find out what types of sports are available in your area.  You can discover where you can join a team and what you’ll need to do it.  You may be surprised at how many options are open nearby, from basketball to dodgeball.

Add strength training to your workout

Strength training, like cardio and weightlifting, targets the muscles you want to work on and can help you get the most out of exercising. It will help you lose the weight you want, stay in shape, and tone those muscles that need to be strengthened. Next to walking, strength training is perhaps the most popular form of exercise that will keep you happy and healthy throughout your life.

As much as cardio is known as the fat burner among workouts and choosing the right aerobics routine is one of the best ways for you to complement a weight loss diet, strength training is still important.  After all, a strong body is better able to perform during cardio workouts. It has better balance and less prone to injury.

Moreover, the more lean muscle you have, the more your body will burn through calories and body fats regardless of whether you’re doing a workout, sitting idle, or even sleeping at night.

Choosing the Right Aerobics Routine Needs You to Mix Things Up

You could try many different types of exercise when you start your weight loss and exercise journey. However, the three options mentioned above are the top choices for getting the most out of your exercise program.

Try one or more of them on for size and see how effective they are–and how much healthier and happier you feel. Remember that your tastes will change over time, particularly as you get more fit.  Keep things varied to make sure they remain interesting and to be sure you’re working lots of different muscles and not always the same ones.

It is your job to keep your body fit and running smoothly, and these exercises do the trick. Start your journey today and, when choosing the right aerobics routine, keep those simple aerobic exercise tips in mind.

Exercises That Burn The Most Calories

burn the most calories with these exercises

When people exercise they want to do the exercise that is most efficient. Everyone wants the most bang for their buck right? So how do you exercise to burn the most calories? First we have to examine all the options.

Type of Exercise to Burn the Most Calories

  • First there is cardio, that can be anything from a stroll around the neighborhood to a jog up a mountain.
  • Next there is High Intensity Interval Training (HIIT). Basically, continuously changing the intensity or speed of your workout.
  • Finally, there is weightlifting or strength training.


8 Snacks That Increase Metabolism Quickly

increase metabolism with these snacks

You are busy, with work, family, friends, school, and other additional responsibilities. With so many things to do, it really is so easy to just stop and grab something on the way. Many fast food places offer salads and lower calorie alternatives, so why not right? Ask yourself if your selections increase metabolism or if you’re not doing yourself any favors.

Actually, it’s so wrong. Many “healthy” alternatives offered by fast food places are either the same or worse than other full fatty things on the menu. Many of these alternatives contain chemicals and additives that will slow your metabolism not to mention harm your health. If you are on the go, your best and healthiest bet is to pack your own snack. It can take very little time and is far healthier than anything you can ‘grab on the way’.


Jump Starting Your Metabolism

jump start your metabolism

Your metabolism plays a key role in the speed, ease, and often success of your weight loss strategy.  That said, it is not an organ or even a system in your body.  It is the rate and processes by which your body converts fuel – such as from food or stored body fat – into energy. Your body uses that energy for its basic functions such as respiration, the beating of your heart, thinking, digesting more food, and moving around.

Your Metabolic Rate

A tremendous number of factors can influence the speed of your metabolism.  Some will speed it up, meaning that you’ll burn through more food calories or body fat in less time. Other factors will slow it down, meaning that you’ll require much more effort to burn the same number of calories or amount of body fat.

Is Your Metabolism Working for or Against You?

There are so many things working against you in the weight loss battle… is your metabolism one of them? If you have been on at least 3 different diets, frequently missed meals, or cut out any of the major food groups in the last year- the answer is probably yes.

Those are only some of the factors that can cause your metabolic rate to slow down.  When it’s slow, this means you’ll struggle more to lose weight, but will find it far easier to gain.  If you’re working on managing your weight effectively, then a slow metabolic rate is certainly the opposite of what you want.

Slow Metabolic Rate?

Do you think your metabolism is slow? In that case here are the foods and exercises to give it a jump start.  Before adopting any lifestyle changes, it’s always wise to speak with your doctor. That will help you to know that you’re making choices that are safe and appropriate for your unique needs.

Metabolism Acceleration Tips

  • Don’t starve yourself. Consistently eating too few calories will force your body into “starvation mode”.  This means that your body is functioning as though in a period when food is short.  Among its first actions is to slow the energy burning rate – that is, the metabolism – in order to conserve as much as possible.  This is a survival function as your body can’t tell the difference between starving yourself on purpose and doing so involuntarily. It’s far more effective to keep your calorie intake within a certain healthy range.
  • Focus on nutrition. When your metabolism needs jump starting, the place to start is the quality of your diet. Make sure your diet isn’t lacking any important nutrients, carbohydrates, protein, or fat. Watch out for misleading labels like “fat free” which may mean that the fat has simply been replaced by sodium and sugar, not benefitting your nutrition or diet at all.  Instead, if you need to reduce your fat intake, choose foods that are naturally low in fat or fat-free, such as vegetables.
    Focusing on nutrition also means improving the quality of the foods you’re already eating.  For example, instead of eating products based on refined flour, choose those made of whole grains.  Opt for brown rice instead of white. Whole grain bread instead of white, and whole grain pasta instead of standard noodles. Make sure you’re getting enough fiber through lots of dark leafy greens.  Don’t forget that some fats are good for you. Have a small amount of these each day to keep up your health and your metabolism.
  • Add metabolism-boosting nutrients. As much as it’s great to have a nutritious diet overall, there are certain specific parts of your nutrition that can enhance your metabolism. Vitamins, especially fish oil, and fiber help power and speed up your metabolism. Also, vitamins B12 and B6, taurine, and caffeine will rev that metabolism up. Certain beverages that contain caffeine and have been proven to have other health benefits are coffee and green tea. However, not getting enough sleep will slow your metabolism down so be sure to have your last cup no later than 4 p.m.
  • Get your cardio done. Exercise is vital to keeping up a healthy metabolism. Cardio workouts specifically are the best way to get jump starting your metabolism. Staying active will help you to burn fat you don’t want as well as preventing new fat from accumulating.
    Exercise outside – scientists don’t know if it is the sunlight or the fresh air-but exercising outside will boost metabolic rate more than working out in a gym. When walking outside, increase calorie burn by walking in the grass, sand, dirt, or gravel. Also, using Nordic poles, walking sticks, or wearing weights will burn more than walking alone.
  • Don’t ignore strength training. Strength training will not only keep your workout fresh, but it will also give you more muscle for a higher metabolic rate.

With so many fad diets out there, following any of them is likely to have caused your metabolism to suffer. That’s not to say you can’t repair the damage. Just nurse your diet back to health and include all the essential nutrients, carbs, proteins, and fats. Additionally, simple adjustments to your exercise routine, like increased intensity, and some natural vitamin D, will help to build muscle and jumpstart your metabolism.

Exercises to Tone the Thighs

Great exercises to tone the thighsIf you are looking for ways to tone the thighs and get a lean, fit look at home, you have come to the right place. Sometimes your regular cardio simply isn’t enough to target the muscles of the legs and backside.  Or perhaps you’ve been doing resistance or strength training workouts and you’re not getting the results you want.

Exercises to tone the thighs aren’t necessarily hard to find, but you do need to choose the right ones. Moreover, you need to do them properly.  If you’re not looking to build bulky muscle or if you’re aiming to burn fat instead of toning muscle, then different moves are required.

What to Expect from Exercises that Tone the Thighs?

To start, you need to understand what it is to tone the thighs.  This term is often used interchangeably for the following definitions:

  • Fat burning to reduce the size of your legs;
  • Building muscle size;
  • Improving lean muscle shape.

Only one of those definitions is correct.  Overall, when you’re aiming to tone the thighs, it means that you’re focusing on enhancing your lean muscle.  The reason is that targeted fat burning doesn’t exist (no matter what some people claim). Moreover, not everyone is into bodybuilding and wants large, sculpted and chiseled muscles all over their bodies.  Toning usually means that you’re not focusing on body fat as much as you’re aiming to improve your lean muscle shape.

What Are Your Best Options?

These exercises to tone the thighs also give legs aim for the right amount of muscle without the bulk. If you already have bulky muscle in the thigh butt area be sure to extend you stretching time to about 15 minutes before and 15 after your workout.

When it comes to the best options to tone the thighs, squats are nearly always suggested as a starting point.  Doing squats with dumbbells will give you a compound workout. A compound workout is an exercise that works out two or more muscle groups. Compound workouts give you more fat burn.  Therefore, if you’re also looking to work on your overall weight or building strength while toning muscle, this may appeal to you.

Moreover, if you’re already strong, compound workouts can boost the challenge so that you will not need to do as many reps to achieve the same results.’

Other Compound Exercises to Tone the Thighs

90 Degree Lifts

  • Using a chair, stand with feet shoulder width apart, hold the chair with both hands.
  • Bend at knees and hinge forward at the hips, trying to get your back parallel to the floor.
  • Keeping both hands on the chair for support, lift left leg outward, toes pointed. Then switch sides do 40 on each side.

Leg Lifts

  • While lying on your left side on a yoga mat or towel, resting elbow on the ground and hand on head.
  • Take some deep breaths then on the exhale, lift right leg up towards the sky, as you inhale lower.
  • Do two reps of ten each side.

Ballet Pliés

  • Hold the back of a chair, stand with legs farther than shoulder width apart. Lower down into a squat.
  • Keep your back straight, with tailbone tucked in.
  • Hold 3 seconds and then raise again.
  • Begin at 15-20 per day, work your way up to 50.

What Else?

Another great way to tone the thighs is walking, it gives cardio and tones, too. Walking in combination with these other exercises will slim and fit. Using a walking stick or old ski poles will give you a combination workout and help give you good muscle definition. Using step up shoes and/or walking on an incline will further the sculpting action.

When your cardio routine is not enough to firm legs, try these effective exercises to tone the thighs. It is important to do these 3-4 times per week at least. Make sure you are getting a lot of protein and getting a great macronutrient ratio overall. Eat plenty of vegetables and fruit, and drink healthy beverages like water or green tea.

Clever Fat Burning Food Combinations to Boost the Burn

Smart Fat Burning Food CombinationsUsing the right fat burning food combinations can help you to bring your weight loss to the next level. If you feel like you’re already eating right and exercising regularly, but you need better results, this could be the key.

Some fat burning food combinations simply work. They’re ingredients that taste fantastic together and that your body turns into fat blasting fuel. Of course, you don’t’ have to take our word for it. There’s science to stand behind it.

This includes a study published in the Nutrition Journal. It showed that a dish with well selected fat burning food combinations can bring your diet to the level you wish you’d been reaching all along. (more…)

Get Rid of Belly Pooch: 5 Belly Flattening Tips

Get Rid of Belly Pooch NowIf you’re trying to lose weight then there’s a good chance that you have some sort of problem area. You may be somebody that has a common problem area such as a thicker belly or you may have other problems that plague you.

When it comes to losing weight you want to focus on what you want to change the most and then target it with the most effective methods. Forget about the fads or trends that promise fast results, for getting rid of the problem area is really all about working hard to change it. If you’re like a lot of people then you want to get rid of belly pooch quickly and easily, and you really can!

It’s not always easy to get to that problem area and force it to go away. There is no magic formula, pill, or solution that will help you elicit change. (more…)