Here’s 7 Reasons Why Most People Never Get In Great Shape

Here’s 7 Reasons Why Most People Never Get In Great Shape Copyright (c) 2009 Stephen Smith

 

1. Lack strong desire

 

It is actually very easy for anyone to get in great shape as long as they are willing to do the things that are necessary. Of course this may mean changing or giving up certain lifestyle habits that they have become used to over a long period of time.

 

This is often the hardest thing for most people to do. It may mean reducing their alcohol intake substantially, cutting out their evening chocolate consumption or avoiding their regular visits to their favourite fast food outlet.

 

Unfortunately, for many people the desire to indulge in unhealthy habits is far stronger than their desire to lose weight and get in great shape. As a result they never get in great shape.

 

2. Not committed

 

Losing weight and getting in great shape requires a high degree of commitment. It requires people to perform the ‘Daily Disciplines’, the actions that need to be performed on a daily basis in order to get the results they want.

 

Unfortunately we are all so busy that we often aren’t able to perform all the necessary actions that help us achieve our physical goals. Also, other aspects of life often take priority over the ‘Daily Disciplines’. Daily exercise sessions, good, healthy meals at regular intervals throughout the day, preparation of all necessary meals and taking all the required supplements often take a lower priority in our lives compared to work and family commitments.

 

If we are serious about losing weight and getting in shape then we need to make the Daily Disciplines a higher priority in our lives and commit to performing them on a regular basis.

 

3. Too many excuses

 

The things that are easy to do are also easy not to do.

This statement applies to many aspects of our lives particularly our weight-loss efforts. It is too easy to make excuses and not do the things that can make a big difference in the results we can achieve.

 

For example, it is easy to get up a little earlier in the morning and take the dog for a walk but it also easy to make the excuse that it is too cold or that you’re not feeling well or that you still feel tired.

 

If losing weight and getting in shape isn’t a priority then it is too easy to avoid doing what needs to be done by simply making excuses.

 

4. Want a short cut

 

Losing weight and getting in shape is not something that happens overnight. It requires application of the correct principles and then allowance of enough time for the desired changes to occur. Plus, the principles that help people achieve results need to be maintained for the rest of their life if they want to keep the results they achieve; they must become sustainable lifestyle habits.

 

Unfortunately though, many people want the results without having to put in the required effort; they want a short cut to losing weight. As a result, they become easy prey for the promoters of dubious weight-loss programs.

 

The fact is, the human body can only lose body fat at a certain rate because to lose it faster would put the body at risk of starvation. Therefore, it is impossible to try and short cut the process.

 

The only way to speed up the fat-burning process in the body is to incorporate a greater number of fat-burning principles into someone’s lifestyle. Starvation, excessive exercise, and any sort of restriction are not the correct principles to follow.

 

5. Not willing to change lifestyle

 

If someone wants to lose weight, they have to be willing to change their lifestyle. Unfortunately, most people don’t want to change their lifestyle habits or at most are only willing to change them temporarily in order to achieve their weight-loss goal.

 

If people only change their lifestyle habits for a set period of time then their results will be temporary also.

It is absolutely essential that someone permanently changes their lifestyle if they want to achieve permanent weight loss. If they aren’t willing to do so then they have to accept that they will remain overweight or will not achieve their physical goal. There is no other option.

 

6. Don’t understand physiology

 

Losing weight and losing fat are two very different processes in the body. Losing weight is easy and can be achieved by dehydrating the body, decreasing the stores of carbohydrate (glycogen) and by losing lean tissue (including muscle mass). It can also be done by the slower process of burning fat.

 

Since burning fat may only be done as a slow, deliberate process, people have to be willing to make permanent lifestyle changes and then allow sufficient time for the results to follow. Human physiology doesn’t allow for any other way for this process to occur.

 

7. Don’t consider modifying various ‘Lifestyle Factors’

 

When people want to lose weight they tend to only consider individual ‘Lifestyle Factors’ like nutrition or exercise rather than using a range of ‘Lifestyle Factors’

simultaneously.

 

By only using individual ‘Lifestyle Factors’ the results they achieve are bound to be limited. However, by incorporating various weight-loss principles that branch from the four main ‘Lifestyle Factors’ the results they achieve can be extraordinary!

 

Since the ‘Lifestyle Factors’ of nutrition, supplementation, resistance exercise and aerobic exercise all target body fat and excess weight differently, the results achieved can be relatively fast, can maximise the fat that is lost compared to other body tissues and best of all, can ensure that the results they achieve are far better than any other method.

 

 

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Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. Lots of free articles and interesting weight loss information can be found on his website:

http://www.quick-weight-loss-principles.com

 

 

Lose Weight Get Fit Quickly!

Lose Weight Get Fit Quickly!

You couldn’d have asked for a better wedding day.It is a perfect day and you have all your loved ones there to share it with you. Time has passed and things have changed a bit for both you and your spouse. Your both a bit heavy and so have decided to lose weight and get fit and do it now.

 

That’s a pretty tall order don’t you think? Who has the time or the patience for something like that?

 

So you mean to say we have to spend hours at the gym after a long hard day at the office? We are already tired and now you expect us to work out?

 

I am in no mood to look like a big fat overweight fool who knows nothing about working out and least of all how to work those fancy machines in the gym.

 

Besides to lose weight and get fit it will probably involve eating a bunch of new foods we don’t like. Not only that, the cost will brake us and keep us away from the grocery store.

 

I could probably do this by myself but now we are expected to do this as a couple? Give me a break.

 

I think we should be looking for solutions that will be helpful for us. It would be great to just be able to follow some easy instructions or exercises and a diet plan and be able to lose weight and get fit in no time at all.

 

Imagine coming home after work and being able to look at a meal plan all laid out for you to follow. A great meal that is healthy, nutritious, easy to prepare and yes it even tastes good.

 

Looking at the meal plan you can see you are getting everything you need to help build your immune system, gain tons of energy for those extra activities married couples do, plus you know you can’t help but lose weight with this plan. It is a winner.

 

Just think of doing this with your spouse. It will be great. You will be accomplishing this together. You can push and encourage each other through the tough times and celebrate all the little victories together as well.

 

But wait a minute. Eating the right foods is just part of this new get fit program you are on.

 

To lose weight you must also have a great exercise program for the both of you. Head out to the gym with your manual in hand and with confidence ask for a quick tour of the facility and a lesson on how to work the equipment properly. You are no longer embarrassed, but feel confident you can do this together.

 

Well now that we are here and the tour is over open the book and begin the workout just as it is laid out for you to follow.

 

It’s all there, even pictures as to how to do the exercise right. This book is great. It even gives tips on technique so as to keep from getting injured. Your spouse is psyched and you have found new purpose in life.

 

Doing this program together will strengthen you relationship and create a new closeness and a lifestyle that will do you good in the weeks, months and years to come.

 

This is the best way to lose weight and get fit the easy way. You are bound to get results because neither one of you will let the other go off course. You will keep each other accountable and the results will follow.

 

You have now both gotten a brand new lease on life. You’ve both lost weight, gotten stronger and have achieved a toned firm physique with energy to spare.

 

This takes us back to our wedding day when all was perfect and once again the future looks bright and full of happiness, joy and fulfillment.

 

 

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If you have questions or want the results writen about here on how to lose weight get fit and have that youthful energy again you need to start immediately.

Click this link for fast results

http://www.lose-weight-get-fit-for-couples.com

 

 

What Is The Most Effective Way To Lose Belly Fat

What Is The Most Effective Way To Lose Belly Fat Copyright (c) 2009 Lakeland eBooks

 

The Best Stomach Exercises To Lose Belly Fat

 

Recent research has identified that losing fat from around the abdomen reduces the risk of many diseases and is one of the best ways you can ensure you stay healthy. There are two main types of abdominal area fat:

 

- Fat that surrounds the internal organs deep inside the body is called Visceral fat;

 

- Many people carry fat just under the skin, this is called Subcutaneous fat and is what hangs over your trouser;

 

There are many abdominal exercises that you can you to use to lose belly fat. If over a prolonged period you consume more calories than you burn you will not lose your belly fat. So to ensure that you lose as much weight as possible, ensure you burn more calories than you consume over a prolonged period and exercise regularly.

 

So which us belly fat stomach exercises are the most efficient at burning the Subcutaneous fat from around the stomach?

 

So lets firstly address one incorrect myth. Fat around the belly will not be lost by doing hundreds of sit ups a day.

As already stated, in order to lose fat you need to live a calorie deficit life for a long period; you need to consume fewer calories than you burn. Not enough calories are burnt doing situps for it to be an effective way of losing stomach fat. The only way to effectively lose belly fat is to use a full-body training program that makes the most of both your metabolic rate and the body’s hormonal response to your exercise routine. Therefore, the most important thing you can start to do if you are not doing it is to exercise regularly. Although many exercise gurus tell you that 30 or 40 minutes of cardio exercise two or three times a week is sufficient, new research has highlighted that in fact the best way to lose abdominal fat is to undertake a full body training program that encompasses both cardio vascular and resistance exercise. My personal favorite piece of equipment for doing this is the cross trainer as 20 minutes of hard work can burn in excess of 400 calories.

But remember, in addition to your exercise program eating a balanced healthy diet is crucial to long term successful weight control. Plan what you keep in the cupboards and plan you meals as you would plan you exercise and overtime you will see your abdominal fat reduce.

 

 

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Join me on our weight loss journey and receive FREE weight loss publications http://www.planet-weight-loss.com How To Live A Healthy Lifestyle http://www.8keystoebaysuccess.com/ebooks/8keystoeatinghealth

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Lose Weight Get Fit Quickly!

Lose Weight Get Fit Quickly!

You couldn’d have asked for a better wedding day.It is a perfect day and you have all your loved ones there to share it with you. Time has passed and things have changed a bit for both you and your spouse. Your both a bit heavy and so have decided to lose weight and get fit and do it now.

 

That’s a pretty tall order don’t you think? Who has the time or the patience for something like that?

 

So you mean to say we have to spend hours at the gym after a long hard day at the office? We are already tired and now you expect us to work out?

 

I am in no mood to look like a big fat overweight fool who knows nothing about working out and least of all how to work those fancy machines in the gym.

 

Besides to lose weight and get fit it will probably involve eating a bunch of new foods we don’t like. Not only that, the cost will brake us and keep us away from the grocery store.

 

I could probably do this by myself but now we are expected to do this as a couple? Give me a break.

 

I think we should be looking for solutions that will be helpful for us. It would be great to just be able to follow some easy instructions or exercises and a diet plan and be able to lose weight and get fit in no time at all.

 

Imagine coming home after work and being able to look at a meal plan all laid out for you to follow. A great meal that is healthy, nutritious, easy to prepare and yes it even tastes good.

 

Looking at the meal plan you can see you are getting everything you need to help build your immune system, gain tons of energy for those extra activities married couples do, plus you know you can’t help but lose weight with this plan. It is a winner.

 

Just think of doing this with your spouse. It will be great. You will be accomplishing this together. You can push and encourage each other through the tough times and celebrate all the little victories together as well.

 

But wait a minute. Eating the right foods is just part of this new get fit program you are on.

 

To lose weight you must also have a great exercise program for the both of you. Head out to the gym with your manual in hand and with confidence ask for a quick tour of the facility and a lesson on how to work the equipment properly. You are no longer embarrassed, but feel confident you can do this together.

 

Well now that we are here and the tour is over open the book and begin the workout just as it is laid out for you to follow.

 

It’s all there, even pictures as to how to do the exercise right. This book is great. It even gives tips on technique so as to keep from getting injured. Your spouse is psyched and you have found new purpose in life.

 

Doing this program together will strengthen you relationship and create a new closeness and a lifestyle that will do you good in the weeks, months and years to come.

 

This is the best way to lose weight and get fit the easy way. You are bound to get results because neither one of you will let the other go off course. You will keep each other accountable and the results will follow.

 

You have now both gotten a brand new lease on life. You’ve both lost weight, gotten stronger and have achieved a toned firm physique with energy to spare.

 

This takes us back to our wedding day when all was perfect and once again the future looks bright and full of happiness, joy and fulfillment.

 

 

—————————————————-

If you have questions or want the results writen about here on how to lose weight get fit and have that youthful energy again you need to start immediately.

Click this link for fast results

http://www.lose-weight-get-fit-for-couples.com

 

 

Deep Breathing & Weight Loss

Deep Breathing & Weight Loss

Many of us tend to over indulge when we turn on the stress factory. But we can learn to down size the stress and in turn down size the eating. The answer can be as simple as getting relief from anxiety by deep breathing. Sounds a little to good to be true? Add the benefits of increased energy, improved blood circulation, reduced inflammation, improved skin clarity and increased fat metabolism? OK I’m sold. Studies prove that simply learning how to breathe correctly can have these remarkable effects throughout your body.

 

Breathing correctly can be powerful. The average person uses around twenty percent of their lung capacity, but with practice, they can learn how to tap into the lung?s full potential and sending a higher oxygen content to all the cells of the body have the body benefit from positive changes in general health and mood.

 

Famous health guru, Dr. Andrew Weil, says that if he could only give one tip for better health, it would be to breathe properly.

 

One particular clinical study of thousands of participants gives convincing evidence that the most significant factor in optimal health and longevity is the quality of how you breathe. Take a look at how controlled breathing works:

 

Get Going:

 

1. Sit or stand in a relaxed position.

 

2. Slowly inhale through your nose, counting to 6 hold for

4 in your head.

 

3. Let the air out from your mouth, counting to eight-12 in your head as it leaves your lungs. Repeat for a minimum of ten breathes. That’s it!

 

A little more advanced:

 

A slow inhale, followed by holding the breath, and concluding with an exhale twice as long as the inhale will help balance the CO2 level. This “4-7-8 Breathing”

technique is great. You inhale to the count of four, hold the breath to the count of seven, and slowly exhale to the count of eight. The slow exhale is key to most forms of breath-work, and critical to achieving stress reduction.

 

1. As you breathe, let your abdomen expand outward, rather than raising your shoulders. This helps your lungs fill more fully, elease more air and is a more natural way to breathe.

 

2. To release the stress practice this a few times a day for 5 minutes as a type of meditation.

 

3. If you like, you can make your throat a little tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief.

 

As Simple as it Comes:

 

If you have a lot going on and are having a hard time remembering the sequence of steps then make it a tad more simple. 4,4,4 breathing is about as simple and steady as it comes. Just inhale for a count of 4 hold for a count of 4 and release for a count of 4. Pretty simple even I can do it. Getting focused.

 

Because we are busy it is easy for us to forget to breathe properly. The tendency is to revert into shallow “chest breathing” when unfocused. Regularly practicing diaphragmatic breathing, with measured inhale and exhale, and it will become natural. But, like anything else, proper breathing is a learned skill and practice is critical.

 

See the benefits in a few minutes, just try it for 10 breathes, make sure you are expanding your diaphragm and you will get immediate results.

 

With practice this simple breathing exercise can help you control those unwanted stress breaks that seem to rule us and promote self sabotage and self destruction even with the best intention. Ditch the drive through and chips by using this tool to help refocus our actions and calm our body. Add a positive control mechanism to help keep us on track during stressful moments.

 

Don’t dismiss the simplicity of these breathing exercises, it doesn’t have to be time consuming or difficult in order for it to work. Most client are amazed at the calm that comes over them and how the urge to eat diminishes with the use of deep breathes. Give it a try and give yourself a stress break.

 

 

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For more weight loss tips and support join our free weight loss coaching support calls and download our number one weight loss tip at http://www.well-sense.net

 

 

Waiting to Lose Weight

Waiting to Lose Weight

Patience is a virtue. That’s what they say isn’t it? But isn’t it fascinating how often when we make a decision to do something, it seems that from that moment onwards it takes forever to achieve; we are overcome with frustration if it’s not completed right now…RIGHT this minute. Well that’s how it is for me anyway. Once I decide I want something, I want it done, complete and finished there and then. No mucking around.

 

This is a blessing and a curse all at the same time. A blessing in a sense that I become very motivated and committed to whatever project I have decided on; a curse because sometimes other people don’t feel the same sense of urgency about the task at hand as I do. Well, why would they after all? It’s not as if it’s their personal project.

So often I’ll be in a position where I have to wait for something or someone; and waiting is something I don’t do very well.

 

While we’re on the subject of waiting, I can’t stand the concept of ‘lay-by’ either. Ever talk to somebody who wants to buy something and they say ‘I’ve put it on lay-by. I’m paying it off each week. I’ll have it in 3 months…’ Now that is what I call patience. So now, what on Earth do my ramblings have to do with the subject of weight loss?

 

Well consider this:  what if you’re not the patient type and you’ve decided you to lose weight? Do you give up just because you can’t drop the weight by tomorrow? Well, you could….but that wouldn’t get you very far. If you are an impatient person, then I have to say that I definitely feel your pain. Impatience is omni-present; it doesn’t limit itself to the task of losing weight. For example, ever since I have decided to build a therapy room and work from home, it seems I can’t get it done quickly enough. This of course is a real shame because the plasterer we hired has other ideas. He seems to think its okay to just not show up. Time to tear my hair out.

 

What’s that all about?’ I’ll tell you what it’s about. It’s about patience and tolerance (or in my case, the lack of both). But it’s definitely teaching me something. I believe I go through these little setbacks so I can help my clients. Take ‘Lisa’ for example. She came to me in a desperate state. She simply ‘had’ to lose the weight. Not in a few months, but right now. ‘You’ve taken the first step. Congratulations.’ I told her. But taking the first step was not enough for her. Lisa had more than a weight problem. She had a major subconscious block to permanent weight loss; a belief that said ‘If I can’t have it tomorrow, I don’t want it at all’.

 

How can you possibly make a start on something when you know the very next day you’re going to give up? Ironically, ‘Lisa’ took great comfort in my therapy room story. She also agreed with me 100% on the lay-by thing. (Surprise surprise!). But most importantly, what she also did was agree to come back the following week, and the week after that. ‘Lisa’ made a commitment to herself and to me that she was going to see this though.

 

If you want to lose weight but you don’t think you can be bothered going through the sheer hell of losing only one kilo a week (as opposed to the 5 kilos you could theoretically lose if you went on the lettuce leaf diet or the pineapple diet or the no food at all diet), then think about what this experience is teaching you. You didn’t wake up several kilos overweight; this happened over time.

Similarly, you’re not going to wake up and find yourself several kilos lighter tomorrow. But step by step, you can and you will do it. With a bit of patience.

 

Just like I will have my therapy room eventually. And then everything will be okay; until the next project….

 

 

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Sonia Devine is one of Australia’s leading experts in weight loss hypnotherapy. Want to learn more about how to achieve permanent weight loss? Claim your FREE Weight Loss E-book here  => http://loveyourselfslim.com.au/free_stuff

 

 

10 Weightloss Tips That Really Work

10 Weightloss Tips That Really Work

There is such a lot of conflicting information about weight loss out there which makes this a tricky subject.

 

In the United States alone more than $30 billion is spent every year on diet programs and related products.  Vast numbers of publications, so called experts, and even medical doctors all promote one diet scheme or another. The net result is that most people simply don’t know  who or what they should believe.

 

Attaining a reasonable weight level is most important because excess weight is known to be a risk factor in diabetes, hypertension, heart problems and arthritis. It is however very important to understand that whatever your reasons for losing weight might be – looking good, athletic and sports performance, or family pressure – that you really must be careful not to take off too much weight.

 

The result of losing too much could be health problems, which are the result of being underweight, and even in increased risk of early death.

 

There are a number of safe, very effective, medically approved weight loss techniques.

 

1.Keep a count of and reduce the calories which you consume and increase the amount of your daily exercise.

 

2.Raw fruits of all kinds as well as nuts and vegetables(cooked or raw) are low in total calories and very high in essential nutrients.

 

3. Be sure to avoid all high calorie foods which reason tells you are bad for you. A good example would be sodas,sugary desserts and ice cream.

 

4.You must not drastically cut calories immediately. Your body will have difficulty with the sudden drop.  Reduce your high calorie foods gradually and this will avoid unwelcome metabolic surprises.

 

5.It is not a good idea to eat a big meal just before sleeping either in the daytime or at night. Your body  does not burn up calories while you are sleeping.They will be stored as fat.

 

6.Drink plenty of water and be sure to get outside for sunshine and fresh air. Get as much as possible of your nutrients from raw  fruit sources or veggie based smoothies and salads.

 

7.It is generally agreed by most nutritionists that the only sure weightloss method is to cut calorie intake and increase calorie expenditure. Put very simply, you need to get more exercise and to eat less food.

 

8. Replace fat loaded sauces and salad toppings with lime or lemon juice, salsa, soy sauce, or spices.

 

9.Eating several smaller meals during the day,to avoid hunger,is an excellent idea. You can eat 5 or 6 small meals instead of 3 larger ones.

 

10. You must cut out, or reduce as far as possible, simple carbs and eat complex carbohydrates such as wild rice, beans and all kinds of nuts.

 

There are some excellent new scientifically proven diet plans available now which incorporate these principles. You can eat the foods you like by selecting your own menu and you can lose as much as 9 lbs every 11 days. Then you take a holiday from the diet for a few days and return to it to take off another 9lbs, as often as you want to, till your target weight is reached.

 

 

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Would you like to know all about a great diet plan which will never leave you hungry? Would you like to lose 9 lbs in only 11 days using this plan? Are you interested in lots of free resources and info on easy weightloss methods? You will find it all at our website:

http://www.theweightlosswebsite.com

 

 

Losing Weight Naturally By Balancing Hormones That Control Weight

Losing Weight Naturally By Balancing Hormones That Control Weight Leptin resistance is a recent physiological phenomenon and it may be the reason that your efforts at losing weight have failed.

 

The phenomenon is known as “Leptin Resistance.”

 

“Leptin Resistance” in the overweight, or obese, is similar in nature to “Insulin Resistance” in diabetics, and although not widely talked about, it’s extremely common.

 

Many studies are pointing to the fact that this hormonal imbalance may have everything to do with being overweight.

 

Leptin is a newly discovered hormone, produced in fat cells. Its job is to regulate fat storage and mediate hunger.

 

Leptin Resistance occurs when the body is no longer efficient at carrying Leptin across the blood-brain barrier to the brain, specifically the hypothalamus.

 

In order for Leptin to perform its “weight loss magic” and control body weight and metabolism, it has to do so from the brain.

 

When brain levels of Leptin are low because the brain never ‘hears’ or ‘receives’ its signals, due to Leptin Resistance, food cravings and weight gain occur because the body believes that it is hungry and will go into a state of persistent fat storage while hormonally signaling for more food.

 

When you eat a ‘normal’ amount of food, your levels of the hormone Leptin increase to signal a sense of fullness.

 

You’ve also probably noticed that when you eat ‘normal’

amounts of food, you feel more satisfied, have less food cravings and just feel better all around. This is Leptin doing its job. Leptin is, in part, a weight management mechanism that is ‘built into’ your system.

 

Not only does the hormone have a hand in controlling the two most important factors in weight control; food intake and fat storage. Leptin also plays a physiological role in numerous systems in the body, including the immune system.

 

“NORMAL BRAIN LEVELS OF LEPTIN ARE ABSOLUTELY VITAL IF YOU WANT TO CONTROL YOUR BODY WEIGHT AND METABOLISM”

 

And The Research Proves It…

 

Restoring sensitivity to leptin allows most people to lose weight and control cravings. You can safely and naturally lose weight: thyroid function can improve.

 

In a study reported in February of 2009, when calories were restricted 40% for 25 days, significantly reduced leptin, thyroid hormones and increased corticosteroid levels resulted. Leptin replacement for the last 10 days of the study normalized the leptin and TSH levels.

 

In a University of Miami study reported in August 2008, leptin replacement in a 5-year-old morbidly obese boy with leptin gene mutation resulted in substantial increases in the rates of brain development with some skills increasing more than what was expected for his age. High blood pressure reversed totally as did high levels of insulin and fat abnormalities.

 

In another case study, a female with type 2 diabetes treated with Leptin replacement decreased her insulin resistance and lost weight.

 

Scientists have found that many overweight individuals can have Leptin Resistance. In fact, researchers at Harvard University say that “Almost all forms of obesity are Leptin Resistant….”

 

If you’ve been chronically overweight or obese, chances are there has been a hidden reason why you haven’t been able to lose weight.

 

You may be suffering from Leptin Resistance.

 

References: Yukawa M, Phelan EA, Callahan HS, Spiekerman CF, Abrass IB, Weigle DS. Leptin levels recover normally in healthy older adults after acute diet-induced weight loss.

J Nutr Health Aging. 2008 Nov;12(9):652-6.

 

Volpe SL, Kobusingye H, Bailur S, Stanek E. The effects of diet and exercise on the body, leptin levels, caloric intake in overweight people. J Am Coll Nutr. 2008 Apr;27(2):195-208.

 

Paz-Filho GJ, Babikian T, Asarnow R, Esposito K, Erol HK, Wong ML, Licinio J. Regulating laptin can improve development cognitively. PLoS ONE. 2008 Aug 29;3(8):e3098.

 

Andrade BM, Araujo RL,da Silva ML, Carvalho DP Md, Ferreira AC. Tissue-specific deiodinase regulation during food restriction and low replacement dose of leptin in rats. Am J Physiol Endocrinol Metab. 2009 Feb 10.

 

Baltaci AK, Ziylan YZ Mogulkoc R. Leptin transport in the CNS. Cell Biochem Funct. 2009 Feb 9;27(2):63-70.

 

 

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Dr. Ron Spallone, D.C. and fitness expert, Roger Asmus, have a natural health and fitness blog. You can learn more at http://blog.GoGetThin.com .

 

 

Weight Loss – 10 Simple Secrets For Sustained Weight Loss

Weight Loss – 10 Simple Secrets For Sustained Weight Loss To achieve and sustain weight loss one has to adopt appropriate lifestyle strategies. Some of these are obvious but difficult to maintain while others are simple but less apparent. The most important thing to do to lose weight is to cut down on the amount of food you eat. Regardless of its calorific value, if you eat less food you will lose weight – or at least stop gaining weight. These tips will help you to reduce your food intake and adopt other proven strategies that make it easy to lose those extra pounds.

 

1. PORTION AND PLATE SIZE

 

The easiest and simplest way to reduce the amount of food you eat is to eat off smaller plates and bowls. This trick is an underestimated yet very important way of helping to cut down on food intake. The size of the plate on which you put your food is central to any weight loss program.

Studies have shown time and time again that if you have a big plate you will put more food on it than you would if you used a smaller one.

 

The effect is based on a simple optical illusion – a given quantity of food looks larger on a small plate than it does on a big one. Using a small plate tricks your mind into thinking that you are eating a larger amount of food. Using smaller sized plates at all meal times is one of the best ways to cut down on the amount of food you eat.

 

2. EAT GOOD QUALITY FOODS

 

Most of us know which are the bad, high calorie foods and know to avoid foods with high fat or sugar content. If you are not familiar with the calorific value of foods you can find many of them online and elsewhere that can provide you with all the information you need. If you are unsure then read labels and look up the details on the web. Don’t believe the advertising. Educate yourself and learn to interpret labels correctly. Most fast foods, restaurant foods and pre-prepared meals are loaded with oil or fat – avoid them if you can – if you can’t then eat small portions.

 

Remember that some “healthy” foods are high in calories too

- for example avocados and all varieties of nuts. Eat these in moderation.

 

3. BEVERAGES

 

Do not drink sodas, fruit juices and other drinks if you want to lose weight! They do not satiate the appetite as they do not remain in your mouth for long enough give gustatory and olfactory satisfaction. Sodas and other drinks are usually very high in calories and can easily be substituted with water or other non-fattening beverages.The principal type of sugar in sodas is fructose. Fructose has been shown scientifically to increase body fat far more than glucose. Cutting out sugary drinks is one of the easiest ways to reduce calorie intake.

 

4. ENJOY YOUR FOOD!

 

It is important to enjoy the food you eat. If you deprive yourself of things that you like you are more likely to binge on them at a later date. Rather eat small amounts of these bad foods than deprive yourself of them altogether.

 

5. SNACKS AND MEALS

 

How frequently you eat is up to you. As a general rule it is better to eat small meals often. Avoid long gaps between meals as fasting slows the metabolic rate; the lower your metabolic rate the longer it takes for you to lose weight.

Snacking is fine as long as you eat small quantities of the right foods. DO NOT snack on chips etc as most of them are loaded with calories. Rather eat fresh fruit and vegetables or high fiber foods.

 

6. SMELL YOUR FOOD AND EAT SLOWLY

 

Smelling your food before and during a meal and retaining it in your mouth for longer tricks you brain into thinking that you have eaten more than you really have. This has the effect of suppressing your appetite sooner than would have been the case if you ate your meal at high speed.

 

7. VARIETY

 

You will feel satiated more rapidly if you have a meal with a range of flavors. If you keep adding dishes with different flavors you will eat more food than you would if you had a dish with only one flavor. If you are presented with a variety of foods make sure that you only eat small quantities of each dish.

 

8. EXERCISE

 

You need to exercise a lot to burn off surplus fat. To maximize the time you spend exercising it is important to do the most effective types of exercises. Vigorous exercise like sprinting burns up more energy per unit time than walking or slow jogging. Resistance exercises like weight lifting also use more energy than more leisurely exercise.

Mixing different types of exercise is good too but concentrate on high intensity, and resistance type exercises. Exercise regularly.

 

9. SLEEP

 

Make sure you get adequate amounts of sleep – those who don’t get enough sleep put on weight.

 

10. SUPPLEMENTS

 

If you are constipated it may help to take a sugar free, bulk laxative like psyllium seeds.

 

Spices such as chilies, turmeric and fenugreek can make a big contribution to weight loss. Compounds found in spices speed up the metabolism and inhibit the formation of new fat cells.

 

If you don’t like spicy foods then a spice supplement is a good alternative. Spices also protect against diabetes, Alzheimer’s disease, heart disease, diabetes and many other degenerative diseases.

 

Losing weight is not easy but I trust that these 10 tips will help you as much as they have helped so many of my patients.

 

 

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Keith Scott is a medical doctor with a special interest in the healing properties of spices and phytonutrients. He has written several books including “Medicinal Seasonings, The Healing Power of Spices”. Download a free pdf copy of “Medicinal Seasonings” and read more about the health benefits of spices at:

=> http://www.medspice.com

 

 

Here’s The Easy Way To Build Muscle Fast And Burn Fat At The Same Time

Here’s The Easy Way To Build Muscle Fast And Burn Fat At The Same Time There’s always many emails hitting our inbox asking what the best way to build muscle quickly is, so today we’re showing you exactly how to pack on muscle quick and burn fat fast.  Let’s take a closer look.

 

The good news is that there are particular steps you can use to jump-start your exercise program and start packing on lean muscle fast.  Obviously it involves some dedication, but acquiring that perfect body is worth a bit of sweat don’t you agree?

 

Going to the gym at least 4 times each week is crucial to meeting your goals.  Also, when you are at the gym keep your workout sessions to 50-60 minutes.  There’s such a thing as overworking your body – if you workout for too long you won’t get the most of your workout sessions.

 

It is so key that you make a point to have proper form when working out.  Don’t try to increase the weight you lift if you can’t lift it with good form.  Making sure that you are zoning in on each muscle group is a huge key to gaining muscle quickly.  You have to ensure you are isolating each muscle and utilizing good form.  You might have to lower the weight a little bit, but the end result you will get will be far superior.

 

It’s a wise idea to utilize a three day rotation for your workouts.  Plan your routine so that you exercise each muscle group throughout the three days.  This way you can exercise all major muscle group in just a three day period.

 By sticking to a rotation like this, you are able to work every muscle group at least twice in every ten day period.

 

What you eat plays a massive role in how quickly your body will pack on muscle and drop the fat.  To keep your muscles well fed and ensure your metabolism is at the proper pace, take in six meals every day.  Of these meals, three of them should be your typical ones and make the other three smaller meals that have roughly 250 calories in total.

 

Your muscles will also get a lot out of you using a protein supplement to provide your body with the ability to build and repair muscle quickly.  Make a point to eat a lot of foods that are rich in protein if you don’t end up using a protein supplement.

 

Growing muscle fast and getting a great body fast is possible by hitting the gym hard and using the above advice.

 

 

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Go to http://www.allmusclenofat.com to discover a weight training routine that will give you huge gains quickly and get you the body everybody on the beach dreams of.  All the best!

 

 

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