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Easy step to having a flat stomach

Wednesday, March 10th, 2010

According to a U.S. study, athletes who increased the intensity of their workouts for between 60 and 80% on a scale of 100 (therefore they were training up to 80% of their maximum physical capacity) lost more fat belly that those who kept a low intensity. Increase the intensity of your workouts to get a flat stomach more easily.

Those workouts can help you bring the flat stomach becoming true. Here is another step to getting a flat stomach :

1) Find time to do cardio-vascular
A U.S. study found that people who were regular cardio exercise had less belly chubby people the same body weight who were sedentary. Find time to do cardio exercises to get a flat stomach.

2) Try Pilates exercises
Some basic Pilates movements are more effective than traditional abdominal exercises according to a U.S. study. Pilates exercises can then facilitate your quest to know how to have a flat stomach

3) Choosing to calcium
A U.S. study found that people who consumed 1 200 to 1 300 mg of calcium per day for their diet reduced 3 times their waistlines than those who consumed the same number of calories but much less calcium. Eat regularly so calcium to have a flat stomach faster.

4) Be happier
Depression is associated with visceral fat (the deepest layer of belly fat). Find time to do what you like and talk to your doctor if you have a shot of blues (especially during winter). Be happy and positive in your thinking to get a flat stomach more easily.

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Myth on sports

Monday, March 1st, 2010

No physical pain can not get the desired results (it is nothing without)

Demystifying: This is a classical myth. The truth is that if your muscles suffer after your last physical exertion, you may well have offended. The muscle pain is not necessary to pass a physical training. In fact, pain may even be a warning sent by your body telling you that you go too far (beyond your physical capabilities).

A few slight pain is not unusual if you change your exercise routine, but if you still endure muscle pain over two days after your last physical training, you probably went too far or have not given enough time for your muscles to recover (or a mixture of both).

Ultimately, sport brings many benefits: better health, energy, confidence, etc.. There are risks, but make sport a part of your life will always give long term benefits. Just make sure to debunk myths about the sport and base your routine physical training on established truths.

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Easy step to lose your weight

Tuesday, February 23rd, 2010

It’s a simple step, but trust me, it works to lose your weight.

1) Avoid putting croutons on a salad.

2) Eat a pizza with grilled chicken instead a slice of pizza covered with pepperoni.

3) Roast vegetables with fresh herbs and a little olive oil or sesame oil instead of butter.

4) When the birthday of your friend, try eating only half your slice of cake (it will have less sugar).

5) Add fresh berries to your cake or your pie instead of adding ice cream or sorbet.

6) Do not eat the bun with your burger or hot dog.

7) If you can not prevent you from snacking, sharing snacks in small bags or small bowls instead of eating directly in their big bag.

8) Dip the vegetables or pita in the humus instead of soaking in cream sauces.

9) Use of plain yogurt for sauces instead of sour cream.

10) Buy mostly beef extra lean ground beef or replace the turkey or ground chicken.

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Tips for running faster and longer

Saturday, February 20th, 2010

While running may interest many people. Here are a tips to learn to run faster and longer, better to run short. When most people who are not hear the words “well run” or “run better”, they seem skeptical, assuming that running is a very natural movement which should be really easy. But they were surprised to learn so much from simple advice and small changes can make a big difference not only to run faster, but also to prevent injuries.

Get enough energy to run faster and longer

Running requires energy and run well, you need to store energy in your body. So make sure you eat properly before a race. If you are running on an empty stomach, your body will draw energy into its energy reserves. Its options are the reserves of fat and muscle. But your body will draw primarily from energy reserves in muscle.

Thus, when you run an empty stomach will force your body to cannibalize its own muscles, what do you certainly will not run faster. Let us now about what you should eat before running. If you have not eaten and need energy quickly just before a race, eat boiled sweets, the panela (a kind of molasses which ingredient is the juice of cane sugar) or drinks made from glucose.

If you have 30 minutes to eat before running, slow carbs like oatmeal, muesli with skim milk or any other carbohydrate slow as cereal breakfast. Do not eat too much because that overconsumption will make you feel heavy.

Avoid eating a meal rich in fat just before or after running, because fat slows the absorption of nutrients by the body or before a race, you should aim to facilitate rapid absorption of nutrients. So, get your nutrients properly and you’ll be overwhelmed energy.

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Loss Weight, be careful of the Yo-yo effect!

Thursday, February 18th, 2010

It’s always a pleasure when you can loss your weight immediately. But be careful of the yo-yo effect. How to react to this effect when you are on a diet?

Use tools that work on you
Maybe you do not write a food diary of what you eat. Maybe you dislike exercise. Or maybe you hate to weigh yourself and control your portions, or having to avoid foods too sweet.

Be honest with yourself. The tactics mentioned above have been proven and you need to find a way to use these tactics as you can to avoid the yo-yo. It is therefore important that you use the tools that work on you.

Set goals realistic weight loss
The key is to lose weight gradually (no more than 1 kilogram per week) while incorporating healthy eating habits in your daily life. Incorporating healthy eating habits in your life will help you achieve and maintain a weight that is good for you, so you can avoid the yo-yo.

Take time to eat
Do not eat in the car or watching TV. Otherwise, you may not pay attention to internal signals telling you that you’re full. Furthermore, we live in a society become accustomed to eating too large portions. Eat slowly while decreasing your portion sizes can help avoid the yo-yo.

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A thing about obesity

Tuesday, February 16th, 2010

But we must differentiate mere overweight, appearing in adulthood, in the “good life”, the true obesity, where weight is more than 20% of the theoretical ideal weight, and when the BMI is above 27 . The latter is also often associated with poor food hygiene, or even real behavioral problems regarding food, such as bulimia or continual snacking.

It is necessary to address this problem with a doctor who can detect the error food may prescribe a diet, or even hospitalization if necessary.

Behaviors that promote obesity

For lack of time, the dishes needed in the household refrigerators. Easy to use, these products are often much richer in fat than the products fresh and not pre-cooked.

Regular consumption of foods from fast food also contributes to the absorption of fat mass. Far from being vital, these contributions involve eating behaviors, focusing on fatty foods at the expense of lean.

But beyond the eating habits of other factors such as stress, sleep deprivation, use of antidepressants or a nomadic lifestyle promotes obesity.

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The eggs for breakfast helps weight loss

Friday, February 12th, 2010

For the purposes of a randomized controlled trial has led Nikhil V. Dhurandhar, Ph.D., associate professor of infectious diseases and obesity at Pennington Biomedical Research Center (Louisiana State University), we looked at the cases of women with overweight and obesity who ate two eggs for breakfast breakfast (five days or more per week) for eight weeks as part of a diet low in fat and with a deficit of 1 000 calories.

These women

* 65% lost more weight;
* Have been reductions over 83% of the circumference at the waist;
* Reported greater improvements in their energy level compared to other women who took the diet at breakfast bagel containing the same number of calories.

This study underpins the conclusions of an earlier study published in the Journal of the American College of Nutrition, which had shown a breakfast egg gives greater satiety and results in short-term consumption of food that significantly lower a breakfast consisting of a bagel with the same number of calories. In both studies, the two types of breakfasts provided the same number of calories and in addition, they had the same weight, which is an important control factor in studies on satiety and weight loss. Note also that the study found no significant differences in levels of HDL cholesterol, LDL, and total plasma triglycerides between the groups.

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10 minutes to lose weight!

Friday, February 12th, 2010

Here is a sequence in 8 steps, you can practice in 10 minutes in the comfort of your home.

Step 1 – (1 minute)
Walk up on trying to adopt a pace of 120 steps per minute. You keep this pace for stages 2, 3 and 4.

Step 2 (1 minute).
Building on your right foot, do a little jump to the right and bring your left foot against the right foot.

Step 3 (1 minute)
Keeping back straight, extend forward the left leg, not exceeding the height of the hip. Descend once the leg and do the same with the right leg.

Step 4 (1 minute).
Always keeping the back straight, now lift the knee to waist height. Start with the left and do the same with the right knee. During this part of the exercise, try to enter the stomach as much as possible.

Step 5 (1 minute 30s.)
Repeat step 1 but increasing the pace at 130 and not a minute for a duration of one minute and a half).

Step 6 (1 minute 30s.)
Repeat step 2, keeping the pace again and add the following exercise: raise your arms above your head, lower arms and repeat, throughout the duration of this step.

Stage 7 (1 minute 30s.)
Repeat step 3. Add the following exercise: when you lift the left leg, stretch toward your arm forward, pointing your left foot. Same thing with the right arm, when you raise the right leg.

Step 8 (1 min 30 sec)
Repeat step 4 by adding the following year. When you lift the left knee, touch it with your right hand. Even movement when you lift the right knee, touch it with his left hand.

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The 5 flavors to lose weight

Tuesday, February 9th, 2010

Experts acknowledge 5 flavors: sweet, salty, sour, bitter and umami (umam), the taste of protein. This is a Japanese term denoting one of five fundamental flavors can be identified by taste. It was added to the four basic tastes after being identified by the Japanese professor Kikunae Ikeda. Some specialists will also add astringent. Ayurvedic medicine for its part, recognizes six flavors.

Some studies inconclusive

A study in Great Britain, involving a dozen volunteers showed that caloric consumption increased up to 25% when participants had access to a complete variety of flavors. The researchers concluded that for women, this excess calories could translate into an increase in body weight of 36 pounds (16 kilograms) a year.

In another study, German researchers studied 29 women who received a lunch and two hours later a snack (without worrying about the calories). When the flavors lunch and snack were similar, participants were not interested in it, but if the flavors were different, the snack was consumed and appreciated.

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Ashwagandha for weight loss

Saturday, February 6th, 2010

You may be experiencing a problem with hypothyroidism (too little thyroid active). Two plants and a mineral can help you. Both plants have demonstrated the following active influence the activity of the thyroid gland in addition to other favorable actions on the health and even weight loss.

The Ashwagandha (Withania somnifera) is an Indian plant used for over 2000 years in Ayurvedic medicine. It is also called Indian ginseng. This plant has an approved operation on the thyroid gland and is especially renowned for its restorative properties and cons adaptogen effects of stress. The recommended dosage, to act on the thyroid is 900 mg per day (2 doses of 450 mg). Warning: If you are treated for thyroid problems you should seek advice from your doctor or health practitioner. The plant is hypnotic in large doses. It is recommended for pregnant women.

The Guggulipid, another Indian plant used in ayurvedic medicine, best known for its action on lipid metabolism. It is used successfully to lower cholesterol. Its action on lipids, however, is produced by stimulation of the thyroid. This plant was used in India for weight control. Take 4 capsules of 500 mg per day of plant standardized to 2.5% guggulsterones E and Z. The plant is not recommended for pregnant women.

Selenium: This mineral is essential for proper thyroid function and very little presence in the daily diet. Pollution and soil depletion is largely responsible for this deficiency. The food is the richest of Brazil nuts. To restore the thyroid function, studies have used a supplement of selenium at doses ranging 300 mcg to 1000 mcg.

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