Stress Management

Your step-by-step guide to managing your stress!
Are you feeling tired and overworked?
How to finally reduce your stress levels!
Get your 58-page guide to a more enjoyable life!
Modern life is stressful, we all know that.

Between the long commute, working crazy hours and
looking after the kids, it’s no surprise that we
are stressed!

But we often put more stress on ourselves that we
have to. You can cut a large amount of stress out
of your life.

http://www.tigremarketing.com/StressFreeStressManagement
Inside our latest guide Stress Free Stress
Management you’ll discover…

* What causes stress (it’s probably not what you think)
* What will happen if you fail to break your stress addiction?
* Where does your stress really stem from?
* How to scale back your workload effectively, without negative impacts
* How to improve your diet and lifestyle to avoid stress
* Discover how to improve your reaction to stress
* and much, much more!

If you want to lead a happier life, reduce your
stress levels and discover how to manage stress
no matter what life throws at you then check out
our latest training guide below…

http://www.tigremarketing.com/StressFreeStressManagement

To your success,
Phil.

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What is Functional Strength?

What is functional strength?
Functional strength… what’s it all about…
Why you need to build functional strength this year…

Functional strength is just like what it sounds…

It’s about building strength that you can use…

Functional strength training is not about going
to the gym for 10 hours per day, starving
yourself, or focusing only on losing weight and
looking good in a swimsuit…

Sure, with functional strength, a common side
effect is looking and feeling better.

But, the best part about building functional
strength is that you are building REAL strength
and REAL health.

Because virtually everyone can benefit from
building functional strength, I’ve put together a
step-by-step guide that will show you EXACTLY how
to get started and see great results…

http://www.tigremarketing.com/FunctionalStrength
If you answer “Yes” to any of the below, you
should seriously consider beginning a functional
strength training program…

* You’ve tried diets and fitness plans in the
past and struggled to “stick with the program”

* You value health over “looking good”

* You want to make a positive change in your
health and strength

* You plan a sport or a do an activity that could
benefit from strength training

* You’ve got some weight you could lose, and you
want to do it the right way… and keep it off

* You’re interested in CrossFit, Kettlebells,
Movnat, or other strength training programs
Click the link below now to get started…

http://www.tigremarketing.com/FunctionalStrength

To your health!
Phil
P.S. The Functional Strength Guide is incredibly
comprehensive and structured in an easy,
step-by-step format that ANYONE can follow to see
great results. Take action now to get started.

 

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Body Building Anatomy

The anatomy of body building includes knowing what muscles are located where and how they are grown most effectively. It can be confusing, so as you read this article, find a mirror and locate the muscles on your own body. When you are body building, knowing the anatomy of your body can be very, very helpful.

Of course, you know where your neck is. There are two basic neck muscles that you can focus on in your body building. The upper trapezius runs down the back of your neck from the nape of the neck to the shoulder. The levator scapulae runs next to the first five or six cervical vertebrae in your neck.

 

The trapezius muscles run down your back from the nape of your neck to the waist on either side of the spine. In body building terms, these muscles are referred to as the trap muscles.

The deltoid muscles are located in your shoulders. The anterior delt is in the front part of the shoulder, the middle delt runs down the side of the shoulder, the posterior deltoid muscles runs down the back part of the shoulder. The rotator cuff muscle runs just below the anterior delt from the armpit straight out.

The muscles in your chest are the pectoral muscles.

Your tricep muscles are located in your arms. They run down the sides of the arms from shoulder to elbow. The biceps, on the other hand are located on the inside of the arm. There are also very distinct muscles in the forearms.

Your abs are located in the stomach area – or abdominal region hence their name!

In the legs, you have the quadriceps muscles in the front – or quads. The muscles in the back of the legs are located in the calf, or lower leg, and hamstring which is the upper leg.

Other major muscle groups you will want to focus on include glutes – or the buttocks, the lats which are in the upper back, and the lower trap muscles which is the lower back.

Knowing your anatomy when you undertake a body building program is a very important part of effectively growing your muscles. When you know the various muscle groups in your anatomy, you can build those muscles and concentrate on them during your workouts. In body building, knowledge of human anatomy isn’t difficult when you know what you are looking for. Know your muscles and succeed in your body building goals.

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4 Health Problems Of An Obese Child Does Your Child Have Them

Obesity is dangerous enough with adults but the health problem of obese child can be even more frightening because they are showing up much earlier in life. What used to be considered almost exclusively the health problems of middle age are now becoming very common in younger children and teens.

If a child has too much body fat they are considered obese. A child is considered obese if their body mass index (BMI) is in the 95 percentile, or above, for their age and gender. While some obesity can be genetic the vast majority of overweight children are overweight for the same reasons so many adults are: too much of the wrong types of food and not enough exercise.

Just like with overweight adults, obese children are very prone to many health issues:

1. High blood pressure and high cholesterol. These two health issues are the leading cause of heart disease and an obese child is far more likely to have heart disease when they reach early adulthood! Again, what used to be considered more of a middle age ailment will often strike an obese child in their early twenties or thirties. A recent study found that obese children had the same type of plaque buildup in their arteries as what a 45 year old would have.

2. Children who are obese also have a much higher chance of developing onset diabetes. A study found that obese children are up to two times more likely to have diabetes than children of the same age that weren’t overweight. This early onset of diabetes can mean a lifetime of health issues and can frequently cause kidney disease and even blindness.

3. According to the American Academy of Pediatrics up to 35 % of obese children have sleep apnea. This disorder causes someone to stop breathing for a few seconds at a time while they are asleep. Up until recently this was only found in adults. Sleep apnea can lead to many issues, the most obvious of which is not getting enough sleep. This lack of sleep in a child can cause difficulties in school and learning disabilities in a developing child.

4. Depression is also common in obese children. Obese children are often mocked and ridiculed by other kids at school which can lead to low self esteem and eventually behavioral problems and trouble in school.

Childhood obesity is a very serious medical, and emotional, issue and is certainly not something that should be ignored as ‘just a phase’. The good news is that many of the health problem of obese child can be reversed once the child loses weight.

It’s really not as hard as it may seem. Encourage your kid to go outside and play, everyday, for at least 30 minutes. Also getting rid of the fast food and processed food can help a lot. Kids will often mimic what they see their parents doing so you can get a two for one: you can spend more time exercising and eating right which will help your child to develop healthier habits and that way you’ll both benefit as well as share some great together time!

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Tight Abs for the Obese

Everyone wants the tight abs look that we see on movie stars and athletes. When people think of how to get tight abs they almost always think of sit ups or crunches. That is only half of the equation though.

The truth is that no matter how strong your abdominal muscles are, if they’re covered by a layer of fat no one will see them. To get great abs you need to combine exercises that will tone your abdominal muscles as well as help you increase your heart rate and lose fat. If your are obese you will have added challenges, but there are some abdominal exercises for obese people that can help.

It’s important to keep in mind that your abdominal area consists of several different muscle groups. You have lower muscles, upper muscles, and oblique (side) muscles. To get a really hot midsection you’ll need to do different exercises so that you are targeting all these areas.

If you are really overweight it may be difficult to get down on the floor and work your abs. Not to worry, though, there are easy ab workouts that you can do standing up, you won’t lose any effectiveness but you will save a lot of wear and tear on your back and knees.

Standing Abs Exercises:

Here are some ideas of standing ab exercises that you can try today. Make sure you talk to your doctor first to make sure it’s OK:

Work on Balance

1. The first standing ab exercise you can try is to stand with your feet shoulder width apart. Raise your arms straight above your head, slowly lower your arms while simultaneously raising one of your knees. Keep your leg and arms at a 90 degree angle, put that leg down while raising your arms back up and alternate the same thing with the other leg. Do at least 30 sets on each side.

Loosen Joints

2. Stand with your legs shoulder width apart. Take a step forward with one leg, carefully lift the leg that is forward a few inches off the floor. Slowly make circles using just your foot – try to keep the leg still and straight. Make 20 circles in one direction then (using the same foot) circle 20 times in the other direction, then alternate with the other leg.

Build Strength

3. Stand with your legs shoulder width apart. Hold a 10 to 20 pound dumbbell in each hand, slowly lean to one side keeping your legs straight  (this move should only involve your side abdominal muscles). After you’ve completed 20 reps on one side, do the other side.

It’s not that easy to learn how to do an exercise just by reading an article. But these standing abdominal exercises I’ve listed above will give you an idea of where to start. Just remember that even if you are very overweight, there are still abdominal exercises for obese people that can help you tone those all important ab muscles.

Talk to your doctor before you start any exercise plan . And if possible find yourself a personal trainer. They can watch you and make sure you are using the proper form. Otherwise you may injure yourself and that will only slow down your weight loss efforts.

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10 Ingredients in Weight Loss Pills

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like “fat burner” and “thermo max” can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration’s recent ban on ephedra, are they safe?

In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Chitosan
Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Chromium
Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)
This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry’s current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)
Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it’s not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia
The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Guarana
Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdose—insomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)
HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium
Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that’s how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate
Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate
Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line

Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you’ve already made up your mind to go the supplement route, you might want to give them a try. Just don’t expect miracles and check with your doctor first.

 

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Making Exercise More Fun

Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable, let’s make it fun.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same  piece of equipment or use the same piece of  equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push-ups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’t need to follow the same routine day after day, as you can do many other things to get in some exercise.

The important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits fun, the kind of habits that will last a lifetime.

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Tips To Lose Weight Fast

Recently, I started a new eating plan. It was really cool too because the foods I ate were healthy and filling (I actually had to eat more food). It was so effective that after just one week I lost six pounds! That’s my tip to lose weight fast, eat right!

I know, not only do we live in a society where we want things fast, we have also been conditioned to think if something is not terribly difficult or time consuming or requires a lot of sacrifice it can’t possibly work.

The truth is, that is a load of garbage in many cases. In reality, simple changes can make a big difference. When you consider that your body is like an engine and it needs certain things to keep it running smoothly, it may make more sense.

So, if you want your body to work the way it’s supposed to work you need to give it what it needs. That, my friend, is the top tip to lose weight fast I can give you.

Here are a few more specific ideas to follow:

1. Make sure you talk to your doctor before you start any type of diet or exercise plan. Only she can know your specific needs and limitations (if you have any). You want to stay healthy so your doctors office is the first place to start.

2. Find a solid, nutritious weight loss plan. Possibly ask your doctor for a recommendation. Find a plan that is sensible and good for your body for the long term. Unless your doctor tells you otherwise, I would personally stay away from “extreme” diets.

Any plan that has you eating a lot of only one type of foods, for example. I’m not a doctor and I can’t say for sure, but this sounds like a dumb idea to me. Like a car engine your body needs many types of foods to keep it running strong.

No one would just put gas in their car but not add oil. The same principle applies to your body. Why would you only eat one type of food, say protein, and ignore the other things your body needs like fats and carbohydrates?

3. Your mom was right, eat your vegetables (and fruit). Part of a balanced diet means more fresh fruits and vegetables every day. Don’t say “I don’t like vegetables”. Everything you “like” or “don’t like” has been learned over time.

We are not born with certain food or drink preferences. We are taught them. You can unlearn what foods you like and what foods you don’t like.

It will take some time, but you can do it. You may never like all vegetables, and no one is saying that you should, but you can definitely train yourself to like some vegetables (the same rule applies to all types of food and drink).

4. Make sure you drink plenty of water everyday. Much of our population is dehydrated. Too many people drink only soda, coffee, sugary sports drinks, etc. You need water. Crisp, clean, cool water. Start drinking more.

Hey, don’t make it harder than it needs to be. You don’t need a supplement or the latest ab gadget, all you need is a sensible diet and exercise plan and these other tips to lose weight fast.

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Green Tea And Weight Loss

If you ever go to the store to shop for weight loss supplements, you will find various green tea extracts right next to the other supplements. Perhaps that comes as somewhat of a surprise to you, or maybe you are aware of some connection between green tea and weight loss. It doesn’t really matter either way; what really matters is finding something that is effective at helping you to get rid of some extra pounds. Before you drink green tea or choose a supplement that contains green tea, you should understand why it’s so useful in helping people to lose weight.

There is a lot of anecdotal evidence as to green tea’s ability to help people lose weight. It’s hard to argue with somebody else’s results, but there is always a chance that it was other things that caused them to lose weight. The only way to know for sure is to do scientific or medical studies. That way any potential effects of green tea can be isolated.

Researchers have been looking into the connection between green tea and weight loss, and the results are quite exciting so far. It should be mentioned that green tea contains caffeine, so you should avoid it if you have any health conditions that prevent you from drinking. Also, you should always check with your personal doctor before making any major changes to your diet.

The first exciting finding is that green tea may boost your metabolism. There is evidence that the polyphenols in tea will increase the metabolic rate by as much as 4 percentage points for as long as twenty-four hours. That may not sound like a lot, but anything you can use to your advantage to lose weight is a good idea. It also adds up over time.

The next finding in regards to green tea and weight loss is that it can reduce your appetite. Again, it seems as though the polyphenols help to suppress the appetite. If you feel full, then you won’t fill up on other food that contains a lot of calories.

Another interesting finding is that the caffeine and theanine in green tea seem to regulate how your body absorbs and stores fat. It also regulates blood sugar levels. So, having a cup of green tea during and after each meal can have a positive impact on your weight.

So far we have seen that green tea can boost metabolism, make you feel full and improve how your body stores fat. Those three things, when combined, make green tea and weight loss a good team. It still gets better, though. As long as you don’t anything to it, a cup of green tea is virtually free of calories. That means you can enjoy all of the benefits while sipping a soothing cup of tea and feel good about doing it.

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4 Fat Loss Mistakes Most Women Make

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) fat loss mistakes most women make along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.

It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.

You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

Another big mistake many women make is failing to plan ahead. They think about their next meal about an hour before that meal takes place. Often, this is because they’re busy and just don’t have time to do all that cooking.

If you want to see results, however, you need to plan ahead. The trick is using a weight loss program that doesn’t call for overly complex meals that mean you spend hours each day in the kitchen.

No woman can handle that — you have a life to lead. But, with a diet plan that makes planning ahead simple, you will stand a much better chance of sticking with your menu. You should never wonder ‘what to eat’ when hunger hits or you’ll be tempted to eat something you shouldn’t.

Overdoing Cardio Training

If there’s one thing that most women have in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, you really don’t need to chain  yourself to the treadmill, bike, or the elliptical. In fact, doing so can do more harm than good.

Instead, what you need is a basic weight training program that focuses on key lifts that make you stronger.

Check out The 3 Week Diet workout program if you need assistance in this area. This program will go over the top calorie burning exercises that will firm and tighten your body while helping you melt fat quickly.

Over complicating The Process

Finally, the last big mistake that many women make is over complicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.

Simplicity is best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results.

Fat loss isn’t rocket science. It all boils down to fueling your body with the right food choices and amount of energy to encourage the release of energy from body fat cells.

The 3 Week Diet plan will explain how to do this without feeling like you need a PhD. in diet lingo.

So keep these mistakes in mind. If you see yourself making any of them, make a few changes and get yourself on track to seeing better results in the future.

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The 3 Fat loss Foods Sabotaging you results

Feel like you’re doing everything right on your diet plan but still
not seeing the results you desire?

Many people find themselves in this position. They are working hard
on their approach and taking care to follow their diet to the letter.
But yet, something is amiss. The scale just isn’t going downward and
they aren’t getting the results they were hoping for.

What gives?

Often, the big problem is not their effort or motivation. The problem
is that they are letting certain foods into their diet plan that are
sabotaging their results. Often these foods are designed to be fat loss
foods but they really aren’t. Instead, they’re holding you back from success.

What are these foods? Let’s go over three foods that you need to cut
out of your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters but little do
they know they’re digging into pint-sized sugar bombs each time they
eat a small container.

Next time you’re picking out your favorite yogurt, double check the
sugar content. You might just find yourself surprised to know there
are 15 or more grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll
be taking in a number of unwanted artificial sweeteners, which can
be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding
a handful of fresh berries.

Fat-Free Products

Next up on the list of foods that you want to get out of your diet
plan are any products that are built to be ‘fat free’. These often
state that they are fat free on the label and proud of it.

But ask yourself, if the fat is removed, what is added? Something
had to be added otherwise these just wouldn’t taste good.

The answer to that is sugar. Sugar has often been added to these
foods and is what is causing them to still taste appealing.

And, if you are trying to lose body fat, sugar is just as bad —
if not worse — than fat is.

Protein Bars

Finally, the last of the foods that you need to be careful about
including in your diet plan are protein bars. These may seem like a
great option since they do contain protein and you’re probably trying
to get more protein into your day.

But once again, you need to check that sugar content. Most protein
bars are upwards of 15 grams of sugar or more per bar. Some measure
in as high as 30 or even 40 grams of sugar depending on the calorie
content.

In actuality, these aren’t much more than a glorified chocolate bar.
While you can buy a few bars that do keep the sugar content very low
(five grams or less per bar), you do need to search for those.
Be careful about buying these bars.

So there are three foods that you may be currently eating that could
be causing you some issues. Are any of these in your diet?

If you want to learn the two must-eat foods that will help catapult
fat loss into high gear, make sure that you check out The 3 Week Diet
which goes over the harmful and helpful foods for weight loss.

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The 5 Commandments Of Smart Dieting

To really see best results from any diet plan you choose to use, you need to learn a few ‘diet commandments’. These are guidelines that must be followed if you are going to see superior results that will help propel you forward.

Sadly, many people miss out on one or more of these and it greatly costs them their success.

Want to learn more? Check out the list of five commandments below.

Thou Shall Eat More Protein

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat loss.

Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.

Thou Shall Eat Regularly

While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.

By feeding your body frequently throughout the day, you’ll help avoid food cravings, energy lows, and make it that much easier to stick to your diet program.

Thou Shall Prioritize Fresh Foods

When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.

Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.

If you only make one change to your diet plan, make it this one.

Thou Shall Set Short Term Goals

One diet rule that you should abide by and follow is to always set short term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.

Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to you build behaviors that will stand the test of time.

This is precisely why The 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer — They’ll just be automatic.

Thou Shall Stop Comparisons

Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.

Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.

So keep these diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.

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20 Minute Home Work Out

aerobics-18884_640You are busy, not able to get up early morning or have no time for the gym, just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

Continue reading

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5 Healthy Tips To Weight Loss

apple-19309_640The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.

Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today. Continue reading

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5 Best Ways To Lose Weight

belly-2473_640When you are dealing with a phenomenon as diverse as human beings, it is very difficult to create rules which will work equally well for everyone. Nevertheless, there are some characteristics shared by all human beings, and this means that some basic principles can be developed. Here are five proven techniques to help you lose weight.

Best Way 1 The most fundamental strategy of successful weight loss is to burn more calories than you take in. You shouldn’t find it difficult to apply this in some aspect of your life. Adjust your diet by cutting down on high fat food, and take some simple exercise for twenty minutes, three times a week. Going for a brisk walk instead of driving everywhere will have the desired effect, as will gentle jogging or swimming.

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