Tuesday, October 30, 2012
Monday, October 29, 2012
Have you heard that eating more frequently increases metabolic rate and leads to weight loss?
Many scientists agree that when you eat a normal lunch your body becomes hungry three hours later. So, it makes sense that you want to have your food more frequently than 3 times a day. This is the reason why you want to snack between the meals. The problem is that the most snacks aren't healthy at all and you know it. So what to do? Well most of us try to stay away from snaking and, therefore, risk overeating at the next meal. It is catch-22.
Nevertheless, according to the dieticians, a quite simple solution does exist. Eating smaller meals at three-hour intervals is believed to decrease stomach size while increasing energy levels. Doesn't it sound good?
Yes, but be careful! This strategy of weight loss can be effective if the amount ingested during each one meal is small. If the portions are regular-sized meals, it can backfire and lead to weight gain.
But, before you start worry about portion sizes or meal frequency, think about two things:
Do you eat your breakfast? If not, it might be one of the reasons why you have excess weight. Under any circumstances do not skip your breakfast. It has been proven that eating breakfast improves your mental focus and helps to maintain a healthy weight. It is one of the two things that help to increase the metabolism rate. Those who skip breakfast tend to eat more by the end of the day.
Second thing is your total daily amount of calories. Do you know how many calories you eat and how many you burn? If not, at least find out how many calories, fat and sugar contain your favorite foods. Read packaging before you make choices. Remember: one pound of body mass represents 3,500 calories. Regardless, if you are trying to lose a pound or gain a pound, the pound will always represent 3,500 calories. So, if you eat 3,500 calories more than your body requires, you will gain 1 pound. Similarly, if you eat 3,500 calories less than your body requires, you will lose 1 pound.
If you'd like to start counting calories then it is good to know that an average female person can comfortably live on 1,600 – 2,000 calories a day. For men this number depends on physical activity and can be between 2,000 and 2,500 calories a day.
So, now that you know you calorie maximum, you can figure out 6 meal portions. If you new at this and need help, visit Metabolism Jolt (your affiliate link).
Metabolism Jolt is a very powerful method to give your metabolism a kick and let your body start losing excessive weight. Metabolism Jolt is a 12-day mini-meal plan that includes healthy foods organized into small portions. You will see that by having 6 meals a day you can lose weight and become healthier eater.
For more information, visit http://scrnch.me/a86h8
To Your Success,
Sunday, October 28, 2012
How to Get Faster Results from Workout Tweaks
By Mike Whitfield, CTT
Author, Workout Finishers
It's all about tweakin' the workouts. Let me show you how...
Tweak # 1 - Switch to Single Limb Exercises
In your workouts, you should use more single-leg exercises. For example, switch from the squat to the Bulgarian squat or split squat. It's more "taxing" on the system, taking more calories to recover from.
Bonus Upper Body Example - Switch from the Incline Chest Press to the 1-Arm DB Incline Chest Press. Lift for 6-8 reps/side and you will feel your abs working hard. It's one of my favorite "hidden gem" ab exercises.
Tweak # 2 - Use Density Circuits
I love using density circuits. They challenge you and you get more volume in less time. For example, set up a circuit of Squats, Pullups and DB Chest Presses. Do as many rounds of 8 reps of each exercise in 10 minutes.
Tweak # 3 - Incorporate Metabolic Workout Finishers to Your Program
Metabolic finishers can jump start any fat loss program and help you smack a plateau in the face. POW. (Don't worry, it's only a plateau.)
Don't think you have to spend an extra 30 minutes to complete a finisher, either. They are relatively short (some of them take only 2 minutes), so it's time well invested.
Finishers combine the conditioning effects of interval training and the metabolic effects of strength training into one intense "mini-workout". Say goodbye to cardio, and even intervals after your workout.
Here's your Sample fat burning finisher. It's called:
"The Bodyweight High 5"s Workout Finisher"
You'll do the following circuit 5 times, resting only when needed. You also time yourself because next week, when you perform this finisher, you're going to beat your previous time.
1A) Jump Squat (5)
1B) Decline Pushups (5)
1C) Burpees (5)
Fat Loss - FASTER.
It's going to be a TOUGH 5-minutes, and you're going to want that finish to come fast, but that finisher is also going to bring fast fat loss.
This workout finisher only takes minutes, is metabolically demanding and utilizes calories (aka belly fat) to recover, which means you lose more fat in less workout time.
Plus, it's a lot more fun than slow, boring cardio...and even interval training.
Now let's get you MORE Workout Finishers
(and take advantage of an offer just for YOU)
You'll get 40 Workout Finishers along with his NEW Bodyweight Finishers and Cardio Addiction Finishers for just $19.99.
Sick fat burning deal.
But hurry, the price doubles TONIGHT.
Friday, October 26, 2012
Have you lost almost all the weight you wanted except for those last few pounds?
Let me guess… you are worried that your body seems to have adjusted to your new weight and you're stuck with 5 pounds above your ideal weight.
Don't worry, there are some things that you can do to start the scales moving in a downward direction again!
You have been doing the same exercises and eating the same foods to get you where you are now. So now, you just need a few slight adjustments to get your body back on track and out of that rut. To do that try one or more of the following tips to help get your body back in weight loss mode.
1. If you have to eat carbohydrates, eat them before 3 p.m.
Although we need certain carbohydrates to maintain our energy levels throughout the day, we definitely have control over when we eat them. By eating the majority of your carbohydrate servings before the late afternoon, you give your body a chance to use the carbohydrates for energy instead of being converted to fat while you are sleeping. If you are one of those people who need a bedtime snack, try a fruit accompanied by tea.
2. Add an extra day of cardio onto your workout schedule.
If you can squeeze in an extra hour of cardiovascular training each week, you can overcome your weight loss plateau fairly quickly. It doesn't necessarily mean going to the gym an extra day. Why not schedule a tennis game with your significant other, take a hike with your dog, or even go roller skating with your kids. All of these things can help you burn extra calories and have fun.
3. Zigzag carbohydrate intake.
Your body needs carbohydrates to survive, so you don't need to completely restrict carbohydrates. Try eating a lot less of carbohydrates on those days you don't go to the gym. On the days you do workout you will need more energy, but make sure you stay within your allowed calorie intake.
4. Zigzag calorie intake.
Do you eat the same number of calories every day? This can cause your metabolism to slow because your body becomes more efficient at burning the same amount of calories over time. For instance, maybe you eat 1800 calories on the days you have a workout. On the days you don't work out, only eat 1500. By varying you calorie intake every few days, your body will keep its metabolism up and burn more calories.
5. Change your workout routine.
Everyone gets into a rut sometimes, even your body. If you do the same weight training exercises or the same cardio workout each time you go to the gym, your metabolism will adjust. Instead of getting on the treadmill at the same speed for the same amount of time, try increasing the speed and incline that you use. Maybe try using a different cardio machine or walking a different route with hills. Try to mix up your overall routine a bit and you'll soon see that you've overcome your weight loss plateau.
Need an inspiration, visit http://scrnch.me/a86h8 for a program that can help you to shake things up and reach your ideal body weight in a matter of days.
To Your Success,
Thursday, October 25, 2012
Wednesday, October 24, 2012
I just received a crazy email from my friend Yuri which I'll share with you below about how one of his clients dropped 18 pounds and 6% body in a few short weeks WITHOUT dieting.
My jaw dropped when I saw the pictures below.
The name "diet" implies some kind of short term fling…
…and that's NOT how you lose weight - and keep it off.
The email below will show you what Laura did to lose 18 pounds, drop 6% body fat, and boost her energy and health in just a few short weeks.
Do what she did and you too could enjoy similar results.
Now, here's that email that Yuri sent me - it's inspiring to say the least.
"Dear Yuri, I wanted to take a moment to let you know how much I appreciate Eating For Energy. As a fitness professional, I was always looking for the next big thing. It was only after reading and implementing the strategies in your program that I realized the error in my ways!
Rather than trying to find out ways to work out harder or squeeze in enough calories for dessert, I discovered that returning to my roots…to the way that our ancestors ate long ago….is really the only option if you are serious about your health.
With all of the diet crazes and commercialization of food, it is easy to get caught up in all of the hype. Even with my background, I can speak from experience that I fell prey to many of these so-called “health” foods.
You see, for years, I was in great shape. Even after having two children, I was basically able to eat whatever I liked.
However, I worked out feverishly for hours a day. Slaving away at the gym so that I could enjoy pizza at night without feeling guilty. It was only after my 30th birthday that things started to change.
I felt tired all the time. I was moody and irritable. I snapped at my children. I didn’t feel like myself. My workouts became less intense and less frequent. Finally, all of my bad eating habits had caught up with me.
Within a matter of a year, I had gained nearly 20 pounds. I looked and felt horrible. I started to explore options for weight loss through food.
I can’t tell you how many diets I started and failed. And the more I failed, the more driven I became that the next diet was the real solution to my problem. Weight watchers, calorie counting, low carb….none of them gave me any long-term results. Finally, I decided to start eliminating meat from my diet.
After much research, I learned the ramifications of eating meat. Morally and physically, I was opposed to what meat did to me. After 6 months of taking meat out of my diet, I took the plunge and went vegan.
And although I was feeling better – more energy, happier, lighter in my step – I still had not lost the weight. Frustrated but determined that I had made the right decision, I kept on reading and researching. That’s where I found you.
While browsing Facebook one day, I saw a link to your site. I had read about going raw but friends and family had discouraged it because they thought it was too hard (the same friends and family who discouraged me from going vegan!).
After reading your philosophy and the success stories on your site, I felt a deep connection and downloaded the “Eating For Energy” book. I literally devoured the book – reading it every chance that I had a free moment. Sometimes I would go back and read a section three times. It all became so clear to me.
Something I was making so complex, so difficult, couldn’t have been easier. Eat more fruits and vegetables. Don’t eat if you aren’t hungry. Start your day off with a glass of warm lemon water. Simple mantras I could easily incorporate into my life.
I proclaimed it the “Summer of Raw” and strong in my belief that this was the answer, I took my “before” pictures. They were awful for me to look at. It made me realize that I was getting as bad as some of my clients who came to me for advice and training. The very next day, I started following your meal plan.
It was easy to follow and the recipes didn’t take long to prepare at all. As a busy mom, I could grab them on the go and prepare them ahead of time. No crazy dehydrators. No juicers. Just simple instructions for recipes that all of my family enjoyed.
It didn’t take long before I started to see a change. The pounds fell off with very little effort on my part. I still ate out once a week but found that I didn’t crave the pasta dishes that I once looked forward to.
Instead, I looked for restaurants that catered towards unique salads or customizable dishes. I still worked out everyday but only spent a maximum of an hour exercising.
Now, I am proud to say that I have lost 18 pounds. I have lost 6% body fat. I have lost 4 inches from my waist and two inches from my hips. I am almost back down to the weight I was two years ago.
Best of all, I look as healthy as I feel. My skin is clear. My eyes are bright. I am happy to look in the mirror again. My “summer of raw” has turned my life around and I plan to continue down the raw path (and encourage those around me to as well!) for a very long time. Thank you Yuri for your time, dedication, and effort on this subject.
I know I am not alone when I say that you have helped me to save myself."- Laura Lesack
Click here for the program that transformed Laura <------- SALE ENDS TODAY!
PS. Eating for Energy is quickly becoming the new wave in health. It has helped over 65,000 people lose weight, have more energy, and transform their lives through simple dietary improvements.
You don't have to be raw to benefit from it. I'm sure not. Neither is Laura. Apply what you can from the program and you will see and feel incredible results.
The easiest and tastiest way to have more energy and lose weight <--------- LAST CHANCE
PPS. Here's the picture that Laura sent Yuri. Notice the disappearance of that lower belly pooch in her after pic (the bottom one).
>> Click here for your slimmer and energized body <----- SALE ENDS TODAY
Tuesday, October 23, 2012
Monday, October 22, 2012
By Craig Ballantyne, CTT
Certified Turbulence Trainer
Back in 2010 Turbulence Training teamed up with New York City's hottest personal trainer, John Romaniello to create the advanced - and soon legendary - fat burning workout series, TT Clash of the Titans.
These workouts combine the best of Romaniello's fat burning methods PLUS all the classic - and research proven - workout techniques you've come to expect from Turbulence Training. Simply put, these advanced workouts are guaranteed fat burners.
But as the word "exclusive" suggests, not everyone has been fortunate enough to get these..
That's because these unique programs - that build muscle and burn fat at the SAME time - have only ever been made available, individually, as bonuses accompanying other programs.
Now you can take advantage of a NO-BRAINER DEAL and get the first THREE TT Clash of the Titans workouts for just 7 dollars.
(Previously these three workouts would have cost you over $201. And frankly, I think this deal is worth it just for the workout artwork alone.)
Think about it... you essentially get 3 full months of workouts from two awesome trainers - sorry, not feeling humble today ;) - and you pay just a 7 measly dollars for all of this, including:
The main reason "Clash of the Titans" even started was because good my friends, and fat loss experts, John Romaniello and Joel Marion created a workout program that I thought could be made even better...
... and so that's what I set out to do with the original TT Clash workout. It was "lil' ol' me" vs. "The Titans, Joel Marion & John Romaniello".
You'll use a 25-day program with an intense 5-day cycle, including a metabolic circuit day, a bodyweight-intervals day, a strength day, another metabolic circuit day, and then a bodyweight-intervals circuit day.
After the smashing success of the original advanced "Titans" workout, Romaniello and I paired up once again in Ballantyne Strikes Back. Sure Romanz gets the first - and second - laugh in this workout program, but I get the devastating final one. Mwa-ha-ha-ha.
Workout A: Enter the Roman
Romaniello kick-starts the battle with an exhausting workout that features three density challenges, not to mention a tough upper body superset sandwiched in the middle to give you an extra fat burning kick in the butt.
Workout B: Attack of the Roman
This time Romaniello throws down the fat burning gauntlet and challenges you to a new style of metabolic resistance training that includes circuits, trisets, and timed challenges.
Workout C: Ballantyne Strikes Back
Finally, I get a chance to punish you with a total body workout, featuring the Big 6, the Big 3, and the Beach-Body Triset, all using a taste of Romanz' own medicine.
The third round of the fat burning fight features The Romanz exacting his revenge and enjoying what he thinks is the last laugh on all of us.
The good news is that despite cursing The Romanz throughout these workouts, you're going to burn a LOT of stubborn body fat from specific body parts. Here's a peak of the program...
Workout A: Romanz puts you through a Density superset, followed by a twist on lunges and rows you won't soon forget.
Workout B: Upper Body Annihilation... with squeeze presses and rolling triceps.
Workout C: Total body metabolic carnage.
Workout D: Pure, unadulterated evil with a barbell.
Simply put, all three "Clash of the Titans" workouts are advanced for a reason - they'll shred unwanted body fat and build lean, sexy muscle fast.
Going, Going, Gone
Like I said before, these workouts are NOT available anywhere, and even if they were, you'd have to pay at least $29.95 per workout. But by taking action right now, you'll get all three workouts (from two of the top fat loss experts in the world), for just $7, saving you over 90% off the regular price in the process.
Then get lean and sexy with the Titans of Fat Loss.
Sunday, October 21, 2012
There are many myths about healthy food selection that encourages successful weight loss. Many of them are not true.
But, there is one rule that is true for all diets: focusing on vegetables and fruits guaranties weight loss success. If fresh produce is unavailable, choose frozen but be sure to read labels and avoid added sugar and artificial sweeteners.
Remember: Raw Foods must always be your fist choice before cooked foods! There is medical evidence that raw foods promote good health and cooked foods lead to the degenerative diseases and fat accumulation.
Raw foods are great for weight loss not only because you get more life force from them, but also because with their help your body is more thoroughly hydrated and cleansed.
If your current diet is composed of mostly cooked foods and you suffer from digestive disorders, add raw foods gradually to your diet. Some people might have difficulty with sudden change of the diet.
The simplest way to add raw foods is to alter cooking methods – stem instead of cook. At first steam the veggies until they become soft. Later on, reduce steaming time so that they are eventually firm instead of soft.
Any food prepared at a temperature less than 116 degrees may be considered "raw". So, when by cooking you want to try to get close to this temperature, learn to sauté.
There are many books available at natural food stores on how to prepare tasty raw foods at low temperatures. If you don't want to go for the low temperature cooked foods, inform yourself about weight loss essential methods of preparing meal replacement smoothies from the fresh fruits and vegetables.
The most successful diet plan would include mix of raw and cooked foods: raw are the veggies and cooked are the meats. It is highly advised to gradually stop consuming refined sugars (candy, cake, etc.) and processed starches (pasta, breads, etc.) because they are the most damaging and obstructive to the body.
Imagine: your body is comprised of millions of cells. These cells have been forced to inflate and expand in size to accommodate all the waste you've accumulated from years of poor eating. Once the harmful foods have been eliminated completely from your diet, the body doesn't have to work on those processed ingredients anymore and immediately starts improving your cellular chemistry. Your oversized cells finally get a chance to 'exhale'.
Can you imagine what will happen then? Your cells will begin to release all that accumulated, toxic matter into your system and this will make you will feel ill or moody. You also might go through intense cravings for sugary foods.
Don't give up and you will be generously rewarded! Your pimples, rashes and other skin blemishes will disappear, your nose and bronchial pathways will clear of mucus, breathing becomes easier and deeper, body odor leaves, infections disappear, your brain functions better, and you will rapidly become slimmer.
If you need help to change your eating habits and to lose 8 pounds in 12 days, visit http://scrnch.me/a86h8
To Your Success,
Friday, October 19, 2012
There are a number of approaches that can lead to the weight loss. But, don't you always have to choose between eating less or eating healthy?
Realize this: eating less does not always lead to the weight loss! Don't think that if you live on lattes and barely ever have a meal, your body doesn't overeat.
Likewise, eating healthy does not guaranty you are going to lose weight. Why? Because the meaning of "eating healthy" is different for every person.
So, no 'eating less' and 'eating healthy' do not usually bring you the weight loss result you want.
Calorie counting, on the other hand, is the approach that gives you the opportunity to lose weight while enjoying the foods you love.
Don't get scared! Calorie counting is not a rocket science – it's actually quite easy.
Many dieters ignore calorie counting and end up frustrated about their weight loss results.
Take a look at the calorie intake table. This table is true for a healthy person with the lifestyle that includes physical activity associated with typical day-to-day life as well as walking for about 2 miles daily.
Age (years) Female Male
14 – 18 1,800 - 1,900 2,200 - 2,300
19 – 30 2,000 - 2,100 2,400 - 2,500
31 – 50 1,800 - 1,900 2,200 - 2,300
51 + 1,600 - 1,700 2,000 - 2,100
The estimates were determined using the Institute of Medicine equation.
So, now using this table you can start informing yourself about the energy value of your favorite foods. Energy value information can be usually found on the packaging or online.
As soon as you start paying attention to the calories it will become easy for you to determine the amount and the kind of foods you can eat and still lose weight. Weight loss is not about avoiding your favorite foods; it's about making informed decisions and eating the appropriate volume of food based on them.
Here is a little tip:
Fat is extremely high in calories!
Did you know that a gram of fat contains twice as many calories as a gram of carbohydrate or protein? Reduce high-fat foods in your diet, choose a low-fat option instead and you will make your first step towards successful weight loss.
When you buy meat, think – protein. Fat is not naturally part of meat. Ask for lean meat. To reduce the calories you get from fat, remove the skin from chicken, cut off excess fat from lamb, pork and beef, and use minimum of cooking oil. Eat more fish, egg whites, beans and lentils – they are low-fat and a great source of protein.
Milk and dairy foods such as cheese and yoghurt are an important source of calcium, protein and vitamins. Choose low-fat versions to reduce the amount of calories in your diet.
If you find it hard to count calories and want to lose weight in more convenient way, visit http://scrnch.me/a86h8
To Your Success,
Thursday, October 18, 2012
My partners over at Prograde Nutrition have an amazing new special report out called:
"The Micro Obesity Epidemic: How To Avoid The Bacteria That Cause Belly Fat."
It's loaded with information you've never seen before. In fact, one of the most stand out facts is when Dr. Walsh, the author of this report, explains about these weird "fat bugs" and how they can actually help you lose MORE weight.
Now, this special report is free for a limited time, but I'm confident they will start selling it soon. Just be sure to download your copy right now before it's too late.
The Micro Obesity Epidemic: How To Avoid The Bacteria That Cause Belly Fat < == click for your free copy
Did you know that you are having a wrong kind of breakfast? It could be that your weight problems start at the breakfast table.
Remember the saying, "Breakfast is the most important meal of the day?" While it is true in many ways, the most important fact to realize is that breakfast may help control increasing problem with overweight and obesity.
Do you, like everybody else, eat the same breakfast every day? What is it?
After fasting all night breakfast is meant to kick-start your energy level. Eating the right kind of breakfast increases the metabolic- or calorie-burning - rate. Consequently, you have more energy and weight control is easier.
Is your breakfast a kicker? Let's find out.
Do you feed on foods heavy with refined sugars, like pastries and sugary cereals? These foods are full of empty calories and lack many essential nutrients. High sugar foods (and drinks) may give you instant energy but after a short while you will feel drained and hungry, even if you ate your breakfast. Does it sound familiar? If yes, then just stop until you try the right kind of breakfast.
Here is what you need to go for to avoid the sugar slump. Choose whole grain breads and fresh fruits and even foods that are not usually served for breakfast, such as vegetable soup or a bean spread like hummus on whole wheat toast. These foods will give you longer-lasting energy and you will have a steady energy level till lunch.
Remember: What you choose to eat for breakfast makes a big difference for your weight!
There is one trick you should know and use to make breakfast your weight loss horse.
A number of studies confirm that people who successfully maintain a significant weight loss eat protein for breakfast. Research shows that starting your day with a high-protein breakfast can enhance weight loss by pushing your metabolism and curbing your appetite at later meals.
Did you know that protein-reach breakfast has the power to force your body use your fat cells to supply you with the energy for up to 3 hours? This very important piece of information! This as if you go to the gym first thing in the morning.
Why does it happen? According to Dr. OZ (we all know from the TV) protein consumed in the morning boosts your metabolic rate by 25%. Metabolism needs a little push to burn your fat, so what you have to do is to make sure you eat or drink protein during the first 30 minutes after you wake up.
The best way to feed your body protein is to drink a protein shake or to mix protein powder with a low-fat yogurt.
If you want to lose a couple of pounds, you don't need to change much in your diet – just change the breakfast. You lose weight when during the day you burn more calories than you consume. For breakfast to support this goal, it must be relatively low-calorie and still satisfying enough to fill you up until lunch. Protein is low-calorie.
Have your protein first thing in the morning, then make yourself a nice cup of green tea and have a whole-grain toast, egg whites omelet and a fresh fruit of your choice. This kind of breakfast might be enough to support your weight loss goal of any kind.
For more weight loss help visit http://scrnch.me/a86h8
To Your Success,
Wednesday, October 17, 2012
Tuesday, October 16, 2012
Monday, October 15, 2012
Today I have an article I want to share written by the man that won the "Most Ripped" award in the Burn The Fat Summer Challenge!
Read it here:
In this article you will discover the nutrition and training strategies he used to cut down from 9% body fat to 4% body fat and win the Most Ripped Man Award at the recent Burn The Fat Challenge body transformation contest.
You'll learn about his:
-> Motivation and Mindset
-> His Nutritional strategies
-> His 'Mr. Ripped' Training program
-> Other Advice for getting "ripped"
Read it here:
You'll be happy that you did!
- Arthur M.
Thursday, October 11, 2012
BMI stands for Body Mass Index and is a calculation that many people use to determine whether a person is of normal weight or not. It is considered a good indicator of health and uses a person's weight, height to calculate the BMI number. It's a preferable method to other more accurate methods due to the fact that it's inexpensive and on invasive. Doctors use BMI as the first indicator of whether or not to do more tests.
There are some cases where BMI is not a good indicator of overall health. For instance, a body builder might have a high BMI but not actually be overweight or fat, instead they just have a higher muscle mass than others. In this case, further tests may need to be done to determine actual health. But, for the most part, BMI is a good measurement to use to determine where you stand health wise.
It's easy to determine your BMI. Just a little easy math. I promise.
Here is the formula:
(Weight lbs / Height inches²) 703
That is: Weight in lbs, divided by height in inches squared, times 703.
An example for a 140 lb 5 foot 5 inch person:
(140/4225) = 0.03313609467455621301775147928994 x 703 = 23.3 (round up)
On the chart this person would be considered to be within a normal weight range. It is important not to round up until you get the final BMI answer.
The chart looks like this:
18.5 - 24.9
30.0 and Above
For adults, the chart is not age or sex specific, but for kids, and teenagers, then there are other charts to use and another formula that takes into consideration age and sex. This points out a problem with the use of BMI, regarding the sex of the individual because men naturally have more muscle than women, and women more fat than men. But, it is a good start when trying to determine whether your own weight is within a healthy range or not.
You can also local BMI calculators online.
A good one is put out by the National Heart Lung and Blood Institute and is here: BMI Calculator
The most important idea behind figuring your BMI is to get a good start on knowing if you're at a healthy weight range, or not. If not, then it is time to do more research into your personal situation to determine if you're really at an unhealthy weight, whether under weight or overweight. There are many risks associated with both that need to be addressed. Using the same person above but moving their weight to only 180 lbs only 40 lbs over classifies someone as obese with a BMI of 30.0, which can cause many health problems such as diabetes, heart disease, high blood pressure and more.
Wednesday, October 10, 2012
Tuesday, October 9, 2012
Not a day goes by when you don't see a commercial extolling the benefits of a high fiber diet. Fiber is an indigestible component of many foods such as fruits, veggies, legumes, nuts, seeds and whole grain. Even though our bodies cannot digest fiber it is a very important addition to our diets that helps us maintain our good bacteria and proper hormone balance in our gut through regular elimination.
People who eat plenty of fiber are typically healthier weights than their counterparts. By eating enough fiber you'll lower your chances of developing Type 2 diabetes, heart disease, colon cancer, and breast cancer. In addition, you'll control your weight better because fiber makes you feel full longer. Think about how full you feel when you eat a large apple. It's the fiber doing it because apples are very low in calories.
Eating fiber rich foods have less calories per serving than non fibrous highly processed alternatives. Eating them will cause you to eat less over all because you'll be full on less calories. A good example is store bought fruit juices such as apple juice. Many people serve apple juice as a healthy alternative to soda but the sad fact is, most pasteurized fruit juices aren't really that healthy. You're better off eating your fruit than drinking it. Drink healthy filtered water instead of fruit juice with the exception of high pulp natural citrus juice and you'll find that you're full longer, and you'll get more nutrition from the fruit.
Replacing items on your dinner plate with high fiber content sources will go far in helping you maintain a healthy weight. Keep the foods as close to their natural state as possible. For instance, instead of boiling broccoli, try eating it raw or just lightly steaming it until it's bright green and still crunchy. This will maintain the most fiber content as well as water content which will add to how full you feel when you eat it.
Start every meal with either a raw fruit plate, veggie plate, or mixed salad. Remember to be light on dressings so that you don't ruin the added fiber with high fat ingredients. A good idea for limiting the fatty salad dressings that often ruin the nutritional aspects of a good garden salad, is to not put the dressing directly on the salad, but just dip the tongs of your fork into the dressing in a side cup, and then stab your fork into the crunchy salad, making a nice bite. That way, each piece gets the taste of dressing. Doing this, you'll likely not even eat an entire tablespoon of dressing. Alternatively, you can make lovely dressings by blending various fruits together such as a mango, tomatoes and some spices such as onion, basil, and garlic. You can do this in a simple blender or the magic bullet.
When you are reaching for a snack always choose raw foods such as any fruits and veggies in their whole raw form that are crunchy. You cannot over eat on these crunchy raw foods and the added fiber will satisfy you a lot better than crackers and cheese between meals, and for less calories, not to mention more vitamins and minerals too! There is no need to go hungry or suffer when replacing processed foods with high fiber natural foods for weight loss.
Monday, October 8, 2012
If you're sick & tired of confusing carb-restriction diet programs that leave you starving and stuck with stubborn belly fat, then I have great news for you.
Get ready for Craig Ballantyne's Simple Nutrition System that guarantees you'll be able to eat a lot of carbs and still lose fat.
Plus, you'll get over 31 blender drink, smoothie, and post-workout shake recipes to help you add the fuel to your metabolism fire.
This program is not...
- "low carb"
- confusing or complex
- restrictive (you'll actually be full & satisfied!)
Listen, it's not your fault that you're confused about this whole fat loss diet thing...the so-called experts are making big bucks with their special diet pills that they sell to you.
But Craig is dedicated to helping you simplify your nutrition program so that it is easy (and delicious) to follow for fat loss.
Heck, he stays at 9-10% fat all year round while eating tons of carbs and loving every meal he eats - rather than following a diet plan that is so restrictive it causes binges.
So not only will you get proven fat loss advice (his system is backed by clinical scientific research) but this program will also take the stress out of eating.
It's so simple...even his puppy dog uses the plan to get his six pack abs (and yes, a vet even told Craig that his dog has six pack abs). Funny, huh?
So get ready to discover...
- The Simple Nutrition Rules for fat loss
- The top 3 food myths that everyone gets wrong in their diet
- The 7-step detox diet plan (no zany detox methods required)
- Craig's grocery list and meal plan
- 43 blender drink, smoothie, and post-workout recipes
Click here to get the Simple Nutrition System & Fat Loss Recipes:
To your success,
PS - If you are sick and tired of confusing and complex diets,...
...then you need to stop the insanity and switch to the Simple Nutrition for Fat Loss System. Your results are guaranteed by Craig's 100% money back promise.
A lot of us are closer than we'd like to admit to being medically obese. You might think that you need to be 100 lbs or more overweight to be considered obese but actually someone can be obese and at risk for all the illnesses associated with obesity by just being 40 lbs over eight. Take a look at this BMI Chart:
18.5 - 24.9
30.0 and Above
Now let's use an average height woman at 5 foot 5 inches as our guide. According to this chart a 5 foot 5 inch woman who is 140 lbs is within a normal BMI range, with a BMI of 23.3. So, how much weight does she have to gain to be 30.0 or above? Surprisingly, only 40 lbs.! At 180 lbs, the 5 foot 5 inch female, will have a calculated BMI of 30.0. That's quite scary when you think about it.
Note: BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703 or use the chart at http://en.wikipedia.org/wiki/Body_mass_index
There are different classes of obesity, with the morbidly obese woman having a BMI of 40 or greater. So, how much weight does our 5 foot 5 inch woman need to gain to become morbidly obese? She'd have to weigh 247 lbs to be classified as morbidly obese. However, even before she gets to that level she's in danger of many illnesses associated with obesity such as heart disease, diabetes, and stroke. Once a woman gets to the level of morbid obesity she likely has one or more conditions present and unfortunately, without drastic intervention most morbidly obese people don't lose weight and keep it off.
This is not to say they cannot, it's just to say that statistically, it's unlikely. But, the fact is if you remain morbidly obese you're not going to live a long and happy life. You will die early from a whole range of painful and deadly diseases. While statistics put the obese person as unlikely to lose weight and keep it off, the truth is, you can stick to a diet that considers your nutritional needs, caloric needs, and mobility so that you can give yourself a chance at a long, healthy, and happy life.
You don't have to resort to surgery, although for some this may be an answer, though a dangerous one. Sticking to a whole food diet, rich in veggies and fruits, and low in processed GMO (genetically modified organisms), low in processed foods, will improve your health and lead to a slow and healthy weight loss. However, it has to be an entire lifestyle change, and not just a diet that has a finish line. There is no weight loss race in spite of the diet industry and reality TV's portrayal of weight loss. The best way to permanent weight loss is through a permanent change in what you eat. Even if you do resort to surgery, the truth is, you'll be also making a huge change in what you eat, if you made those same changes without surgery the result would be the same.
Saturday, October 6, 2012
So, you've found the perfect weight loss program for yourself and you're ready to get started! Congratulations! Assuming you've chosen a realistic and healthy way to get control of your weight and your health the process should be successful. However, there are a few things you should always do before embarking on any new regime, especially if you already have underlying health issues.
Ask your doctor -- Let your doctor know that you're going to start a new lifestyle. Do this to inform the doctor but also to ensure that your choice is a good one for you. Everyone is different and has different nutritional requirements. This is especially true if you are using any medications such as diabetes meds or blood pressure meds. If you've picked a healthy way to lose weight such as adding in more fruits and veggies, eliminating processed foods and counting calories you'll find that your doctor will be very supportive.
Set Goals -- Now that you have your doctor's approval it's time to set some reasonable goals. Remember that when you set a goal it needs to be challenging but possible. It's also important to write down your goals in a substantial way. Don't just write, "I want to lose weight." Instead, write down exactly how much weight you want to lose in total, then move backwards on the calendar to figure out how much you'll need to lose monthly and weekly to reach your goal. Then also write down how you'll reach that goal. By filling in your calendar with exactly what you'll do you're automatically creating a step by step guide to get you to your goal!
Assess Yourself -- You can't set good goals without knowing where you stand today. Much like setting your monthly financial budget you're going to need to find out where you stand right now compared to where you want to be. It's a good idea to write down the numbers so that you can periodically check to see that you're being successful. You don't need to do anything too fancy, just write down in a notebook (or use your computer) to track your current measurements and weight. Then once a month or so check your progress and write it down so that you can track what is happening. It's a good idea to also take a picture of yourself so that you can see for yourself how it's all working for you. Oftentimes our minds don't catch up to the change in our body without seeing it.
Plan for Success -- Don't forget to plan each week's meals in advance. Have plans in place for parties, socializing, and guests. The thing is, you're doing this for life, not for a certain time until you lose weight. Instead, this is your new life so plan in "cheats" that fit into your new healthy lifestyle instead of depriving yourself. If you know your best friend is getting married in a couple of months, save up calories and plan for enjoying that day, otherwise you'll fall off the wagon and punish yourself with more bad choices.