This is basically a modified fasting regimen that allows you to re-adjust your metabolism back to the way it was designed to work. Specifically, it's called alternate day fasting. Here's how it works.

On fasting days, you reduce your food intake to 500 calories. This is the day (actually every 2nd day where you do need to count calories a bit.) These calories should be consumed at one meal; ideally lunch or dinner. On NON-fasting days (every 2nd day) you can eat whatever you want, without counting.

It's simple, but it does an extraordinary thing. You need to consider these mental/emotional perspectives before you begin this regimen and if you are diabetic or hypoglycemic or suffer from adrenal problems, discuss it with your doctor first, please.

Eating one meal on your fast day usually means not eating breakfast. Most of us believe that breakfast is the most important meal of the day. Researching the literature on this, you'll find that most of the studies done that support this perspective were funded by the cereal companies. Other, independent studies do NOT support the importance of breakfast over other meals.

The toughest time emotionally and mentally with this alternate day fast regimen comes in the first 7 - 10 days. It's during this time that your body is adjusting and re-setting your metabolism. This is the CRITICAL period of this weight loss regimen. Stop and think critically for a moment, please.

Re-read the previous sentence with the word critical in it. Remember that in terms of evolution, we are in a continuous fest mode of eating, because we rarely go without a meal these days. This has caused our bodies to adapt to burning sugar as its primary fuel. This down regulates the enzymes that use and burn stored body fat.

Fasting is an excellent way to re-adjust your metabolism so your body will once again burn fat as its primary fuel, which helps you to shed your unwanted body fat stores. The importance of this critical re-adjustment of your metabolism can NOT be over stated. Keep your mental and emotional states strong and high during this period by doing quieter things that you love in your free time. AVOID watching TV, because you wouldn't believe how many food ads there are.

When you're fasting, you really notice them and you don't want to focus on food at this critical time. You want to keep reminding yourself that you are re-adjusting your metabolism in a natural, healthy way. So, when you get past that 7 - 10 day critical period, you will have SUCCESSFULLY switched your metabolism from burning sugar which is a fast-burning fuel to burning fat as the primary fuel.

Burning body fat is more satisfying to the body (as it's the evolutionary way our metabolisms developed) and so the body does NOT send you reminder signals called hunger pains so often. Hunger pains tell you to renew your energy levels by eating. You'll get them a lot LESS often once you switch your metabolism from sugar-burning to fat-burning.

So, think about all of these issues during the critical re-adjustment period and I guarantee you'll succeed and be on your way to losing weight HEALTHILY and NATURALLY, the way your body and its systems were designed to do. Good health to you!

Please check out my website: http://www.laughwithcydney.net to find many helpful suggestions for building a healthy and happy lifestyle. I am a laughter yoga instructor interested in promoting good health thru the practice of healthy habits, including eating properly, enjoying personal spiritual time, exercising regularly and practicing laughter yoga.

Article Source: http://EzineArticles.com/8557919

(But What You Need to Know if You Want to Get Fit!)

10) No, you won't end up looking like the latest hot young model/singer/actress!

Let's face it: your body is your body. It's the only one you've got. Can you still look great? Sure! But there are some things you can't change. You can't make your legs longer or your feet smaller. You can't grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don't have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!

9) It's better to be muscular and weigh more than to be flabby and weigh less.

I've said it so many times: I'd much rather be 135lbs and muscular than 120lbs and flabby. I've been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don't always seek that magical number on the scale, but look at your total body composition instead.

8) You can't get fit in a week.

Okay, well, you can, but only if you're one week away from being in peak condition and you keep working out. Otherwise, forget about it! If you want to look good for that class reunion or because you'll be in a bikini soon, then get moving way before that. Or better yet, get moving for your own health and not for "things" like reunions and bikinis.

7) You need to put some effort into it.

You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses. Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you're out there walking think about a plan of action for a healthier you and get started on it today - not tomorrow!

6) You need to exercise.

Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won't get any exercise if you're sitting on the couch, eating broccoli. Lose the weight that you need to lose and you'll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you're really not into weight training, find an activity you like to do that work all your major muscle groups.

5) You need to eat properly.

Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you're following make sure you're getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!

4) You can't lose weight overnight.

You didn't gain it overnight -- or in two months -- and you're not going to lose it overnight -- or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you're really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you're doing. Keep a journal to help you know how you're really eating and exercising.

3) You can't spot reduce.

Genetics will decide where the fat will come off. Doing 1000 crunches won't reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you're exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don't overdo it on the exercise for one specific body part and look to getting your whole body in shape.

2) There are no quick fixes.

That's right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won't get sucked in by another scam again.

1) Fitness is a lifelong commitment!

So, you faithfully work out and eat properly and you've reached your goals. Now what? Well, now you've got to keep doing it for the rest of your life, that's what! You can't just work your way to being fit and then stop, because you'll end up exactly like you were before. Fitness is a lifelong commitment. And, you want to know a secret? It isn't easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you'll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.

Article Source: http://EzineArticles.com/1020

Although every dieter knows that keeping food records is a key to permanent weight loss, few understand the importance of also keeping an "emotional journal." In fact, one dieter lost 100 pounds, thanks in part to the insights gained through daily journaling.

Dieting for weight loss can be as simple as keeping that food diary, or (the more challenging) dipping into the dark waters of the psyche. For example, which emotions motivate, sabotage, side-track, or inspire? Which people are supportive, which ones undermine your focus with snide remarks or constant invitations to ice cream? All will be revealed inside your private journal.

Of all the journal exercises for gaining insight, a favorite is the "Letter to My Body." In this exercise, the dieter actually pens a letter to self, being as honest as possible. A sample might be "Dear Fat Body, I hate you, I hate you, I hate you. I hate your rolls of fat on me, I hate that my knees hurt, I hate that you'd rather have a Danish than let me feel good about myself. I hate that you've been good all day and I know that tonight you'll be a pig."

What does that type of letter accomplish? For many--instead of adding to an already huge portion of self-loathing--it provides a powerful way of recognizing and reversing trigger situations. In this example, when nighttime does come and the journaler heads for the pint of Ben and Jerry's, there's a good chance the letter will be remembered. And, an even better chance that instead of eating a pint, some or none will be chosen.

Journaling to lose weight also involves writing about how your food choices will make you feel tomorrow when you get on the scale, or when you sit down to journal again. And, as you write these letters to self, you'll quickly begin to connect the dots, and track the ways in which everyday life impacts your food choices.

Keeping a journal will also help with weight loss because it's almost impossible to get to know yourself on a deep, intimate level and then continue with self-destructive behavior. Fortunately, we're just not made that way.
So tonight, instead of settling in with a pizza and beer, take some time to write a letter to yourself and analyze what your hunger is really about. I guarantee you, it isn't food.

Patti Testerman is content manager at http://JournalGenie.com, the only online site that analyzes your writing and then gives you instant feedback. Want to discover self-defeating patterns, or find better ways to communicate in a relationship? Check out our site.

Article Source: http://EzineArticles.com/1547

Weight loss is usually accompanied by muscle loss which often makes you look slightly saggy which can make you insecure about your looks. The best way of regaining your confidence is by building muscles. The good side is that you can easily do this using the following tips.

Raising your calorie intake

The best time to build your muscles mass is immediately after you stop eating your weight loss diet. Here you need to increase your carb intake by 150 grams per day.

To ensure that you are safe, you should get the carbs from healthy sources such as high-carb fruits. Some of the best fruits that you should take are: bananas and pineapples. Other great sources of healthy carbs are: beans, peas, whole grain breads, brown rice and sweet potatoes.

Incorporating resistance training in your exercise routine

Resistance training has been found to be very effective in increasing the body muscles. For ideal results you should include exercises that target the large muscle groups.

Some of the great exercises that you should engage in are: pushups, pull-ups, lunges and squats. If you have access to dumbbells and barbells you should engage in exercises such as: chest presses, dumbbell squats, and upright rows.

To avoid burn out, you should do the exercises in sets and repetitions. Here you should perform exercises in two or three sets of 12-15 repetitions.

You should also avoid resting for long periods of time between the sets. For ideal results you should limit the recovery periods between sets to one minute or less.

Allowing rest days

For proper physiological response you need to rest after exercising. Experts recommend that you should engage in strenuous resistance training for two or three days and then rest for one day.

Eating supplemental protein

Proteins are very important in muscle building; therefore, you should eat plenty of them. It has been found that proteins contain a number of amino acids that combine to promote muscle growth.

For you to gain muscle mass you should consume 1-1.2 grams of protein per kilogram of body weight. If you are unable to eat this number of proteins through balanced diet, you should seek assistance from supplemental protein powders.

These are tips on how to build muscle after weight loss. To ensure that you gain muscle the healthy way, it's recommended that you join a gym where you will work out under the supervision of a professional.

Article Source: http://EzineArticles.com/8567336

Not losing weight at the gym?

Here's why:

Many people go to the gym in an effort to lose weight. With the hope of a smaller waist size, people pound away on the treadmill, pump weights and sometimes attempt a few fancy moves on the stability ball. Often the commitment to an exercise routine shows some benefit: stairs become easier to climb, and energy levels improve, but the weight does not come off. There are a few reasons why the scale may not budge despite regular visits to the gym.

1. The workout needs to be more challenging.

Working hard at the gym is, well, hard. Some people go through the motions of their exercises without really putting in the effort. Others spend too much time at the water fountain and too little time doing squats.

Simply the harder you work, the more calories you burn. The more calories you burn, the quicker you will trim your waistline and expose your six pack. Have fun at the gym, but make sure to focus on your exercises and challenge yourself to make the most of your workout.

2. The workout does not change.

Many people enjoy routine. Some routines, such as getting to the gym regularly are a good thing. However, by spending every workout on the bike for thirty minutes followed by a quick trip through the weight machine circuit, people may miss the opportunity to improve their fitness level and shed weight.

While any exercise is still better than no exercise, doing the same thing over and over again will lead to a plateau. The body adapts quickly to routine and becomes efficient at performing the exercises. The result: fewer calories burned, no increase in muscle tone, and boredom. To keep progressing, a fitness routine must change!

To change a fitness routine, try different cardio exercises and vary the intensity. Adding in new strength exercises will challenge muscles in different ways. Joining a group exercise class (one that changes the workout regularly) or working with a creative personal trainer are great ways to add variety to a workout. Not only is variety great for the body, it is a lot of fun!

3. The diet needs to change.

Even the most challenging and varied exercise program cannot compensate for poor eating habits. Some people eat healthier when they exercise, while others use going to the gym as a reason to allow extra indulgences. The problem is compounded if one relies on the calorie counter on cardio machines to track calories burned. Machines such as the elliptical trainer can grossly overestimate calories burned. The result is a frustrating plateau in weight loss, or even weight gain.

A food journal is an awesome tool to keep your diet in check. Make sure you read labels to get an idea of which foods to enjoy regularly, and which to enjoy as an occasional treat. As tasty as that chocolate chip cookie may be, it may not be worth the twenty minutes of interval training it takes to burn off!

Article Source: http://EzineArticles.com/8538833

Start poking around for hard science on Bikram or “hot” yoga, and you’ll find something curious: There’s not much of it. “Considering how popular this is, it’s pretty shocking that our study is one of the very first published research efforts on the subject,” says Dr. Brian L. Tracy, an exercise scientist at Colorado State University.

Tracy and his team have conducted two experiments on the physical effects of Bikram yoga, which involves completing a strict series of poses over a period of 90 minutes in a room heated to 104 or 105 degrees. The first experiment included healthy (but sedentary) young adults with no yoga experience. After eight weeks and 24 Bikram sessions, Tracy says the study participants showed some modest increases in strength and muscle control, as well as a big improvement in balance. They also achieved a slight drop in body weight.

“To be honest, we were pretty surprised by the small size of the weight change, because when you’re in the Bikram studio you feel like you’re working really hard,” Tracy says. “And remember, these were people who didn’t regularly exercise before the study. We were expecting a bigger drop.”

For his follow-up experiment, Tracy hooked up experienced yogis to equipment designed to measure their heart rates, body temperatures, and energy expenditures during a typical Bikram session. That new data helped explain some of those disappointing body-weight findings: While heart rate and core temp climbed significantly (but not dangerously) during the 90-minute session, the participants’ metabolic rates—or the amount of calories their bodies burned—were roughly equivalent to those of people walking briskly.

“I think the immediate reaction is disappointment if you’re a Bikram fan,” Tracy says, adding that, if you’ve spent time reading about the activity online, you might assume you’d be shedding up to 1,000 calories per session. “But that’s not the case,” he says. His research shows men burn an average of 460 calories, while women work off about 330. “I think the heat and the difficulty of the postures combine to alter your perception of the intensity of the exercise,” he explains. On the other hand, one part of your body is getting a major workout, Tracy says. “Heart rates are quite high for the amount of work you’re doing. Quite high.”

Is that something you should worry about, though? “Potentially,” says Dr. Kim Allan Williams, president-elect of the American College of Cardiology. When you’re hot, your heart pumps large volumes of blood to the vessels in your skin where, through a process called convection, sweat is produced. “And it’s actually not the sweat, but the sweat’s evaporation that helps cool you off,” he explains. “Sweat does not evaporate efficiently in those conditions,” he adds.

What does this have to do with hot yoga? The humidity in Bikram yoga studios is supposed to be kept at 40 percent. But in reality, Tracy says it’s tough to know how often that goal is achieved or maintained. As the humidity climbs and your heart keeps working to cool you off, you’re sweating out minerals like potassium and sodium, along with H20, Williams says. “It’s the same for athletes working out in the middle of summer,” he adds. “You have to be mindful of the heat and humidity.”

To protect yourself, both Tracy and Williams say hot yoga practicers need to pay close attention to their bodies. Feelings of light-headedness, nausea, confusion, or muscle cramping—either during or after a yoga practice—are all signs that you need to take a break. That’s especially true for inexperienced yogis, whose bodies aren’t acclimated to the rigors of hot yoga, Tracy explains.

Williams also stresses the importance of hydration and nutrient replacement. “You can’t sweat out a bunch of minerals and then replace them with water alone,” he says. Dangerously low levels of potassium, sodium, and other electrolytes contribute to those scary health risks mentioned above.

Left unanswered are questions about the long-term effects of hot yoga practice, or how people with heart defects or other health conditions might react to the strenuous conditions, Tracy says.

Sweaty bodies aside, most hot yoga fans also praise the activity’s mental and psychological benefits. And a growing pile of research on yoga suggests the practice—and not just the hot varieties—may help lower stress while improving pain management and emotion regulation in ways similar to meditation.

“This isn’t something we’ve studied directly, but I do think there’s an element of mindfulness in Bikram yoga instruction,” says Emily Lindsay, who researches stress and mindfulness meditation at Carnegie Mellon University. Focusing your attention on your breathing and body posture can anchor you in the present moment and foster mindfulness, Lindsay explains. Yoga practice can also provide moments of peace without interruption from your cell phone, email, or life’s other routine distractions. It’s not farfetched to think that these components could offer yoga practitioners some psychological benefits, Lindsay says.

“Millions of people do it, and there aren’t just one or two anecdotal stories about how Bikram changes people’s lives,” Tracy says. “So there has to be something to it.”

source:http://time.com/2967716/you-asked-is-hot-yoga-good-for-you-and-for-weight-loss/?xid=rodale

Hey every body

you can obtain best free book that allows you to transfomer your belly to a flat stomach without fat through practical easy methods at home

Get a Six Pack with These Ab Exercises for a Flat Stomach

Hey every body

you can obtain best free book that allows you to transfomer your belly to a flat stomach without fat through practical easy methods at home

Get a Six Pack with These Ab Exercises for a Flat Stomach

We all want instant results, everyday life is full of people who need this new phone now, or that latest pair of shoes yesterday. Whatever happened to patience, good things come to those who wait, right?

I'm no different, I am the most impatient man alive at times, but, I'm a work in progress too. My wife has taught me that rather than buying something I can't afford, wait until you have saved for it, if you still want it fine, but more often than not I realize I didn't want or need what I was craving anyway.

Don't tell her I said she's right, I mean she always is but as a guy you don't admit it do you?!

The same thing tends to happen within fitness and health, get rock hard abs in 3 days or, the latest celebrity diet plan that promises you'll look like them in a week! Why do you want to look like somebody else anyway, your talking plastic surgery to get Angelina's lips, and that sort of thing doesn't look great afterwards either in my opinion, and I know I wouldn't want to go through that?!

Most magazines airbrush these images anyway to make them look even more defined than they actually are. Why not concentrate on making a better healthier version of yourself, it makes more sense to me.

I have people asking all the time that they want to get ripped in four weeks before they go on holiday. If you want to drop weight drastically you can, but a couple of questions I would ask, is it healthy, will it stay off? If the answer to that is your not bothered, knock yourself out, probably literally!

My personal opinion is stay in it for the long haul and be patient. You are more likely going to be successful with any lifestyle changes if it's gradual. New habits take 21 days to become imprinted in our brains, so make one or two changes at a time, concentrate on that until it becomes your habit, and then move on to the next. We are after all creatures of habit.

The trouble with quick fixes is we can't compute the drastic changes, so we are more likely to go back to our default setting. I know what your thinking, 'its going take forever to achieve my goals', and long term change will require patience, but better results will come of it both in health and appearance. I'm not saying don't try a 'quick fix', but just be aware of the difficulties psychologically when you 'finish' a particular diet or workout routine.

This is the beauty of patience, it causes a lifestyle change rather than something to jump in and out of, and yo-yo-ing with your weight. Weight maintenance will be effortless if you have patience, so work with it, what's the rush anyway?

A positive change today makes for a more prosperous future.

Article Source: http://EzineArticles.com/?expert=Phillip_Hibbert

Many people who want to cut on some weight want to do it quick and in the healthiest possible way. The good news is that many scientists and nutritionist believe that it is possible to lose up to 3 pounds or even more at home by observing a good diet and lots of unforgiving exercises.

Exercising

If you are involved in regular exercise or are constantly involved in hefty tasks, it is possible to lose 1-2 pounds per week, which is if you burn 500 calories than you consume every day. However, the most effective way to lose weight is to eat less and exercise more, as most weight counselors agree. For instance if you take 1200 calories every single day and exercise for an hour per day you could lose up to 5 pound in the first week.

Cut on the intake of some starches

Limiting the amount of salt and starches that you consume, simply translates to losing weight. When you reduce the intake of sodium and starch in the body, the amount of fluids decreases as well, this can result to up to a loss of 5 pounds.

Add other diets to your meal

Although you may have to cut down on the intake of the salts and starches, many nutritionists recommend that you increase the amount of fruits, soy products, vegetables, egg whites, fish and some types of meat. For a more effective experience it is important to get rid of tempting foods from your home, drink plenty of water, eat only at regular meal times, hence no grazing next to the fridge, and trying to keep busy at all times.

Using a workout program

Many nutritionist and fitness experts have recommended involvement in work out programs, with the latest programs in the market being very popular and effective. The best features of these programs are the results obtained at the end, which are heavily dependent on the intense workout and following a nutrition guide. Unlike most of the other traditional workout programs, the most recent ones do not involve the monotonous calculation of calories. These programs make sure that a participant is able to lose weight effectively, and maintain their new weight for a long period.

Hence, as seen above it is possible to lose weight in a healthy, fast and safe way by following a workout program, getting into healthy workouts and exercises, and of course healthy eating.

Article Source: http://EzineArticles.com/?expert=Mkamba_M_Juke

Are you ready to get started on the Paleo diet and are asking yourself if you can actually lose weight? Let's take a closer look at Paleo weight loss then!

The Paleo diet is one of the fastest growing lifestyle changes people from all over the world are making. I'm sure you have seen it getting talked about everywhere from every day people to infomercials to celebrities!

The changes to people lives that the Paleo lifestyle can make is amazing and for that very reason, the Paleo diet eating plan is one of the hottest lifestyle changes doing the rounds! And it comes as no surprise looking at the normal diet of folks today! Paleo converts are saying just how much more energy they have, increased mental clarity and indeed the great benefits created by Paleo weight loss!

What's also fantastic about living the Paleo way of life is that there really isn't as many changes one must make as people think! It's not crazy, hard to eat or make food and killing yourself in the gym!

So if you are sick of busting your hump with the merry go round of harsh limiting diets, why not try the Paleo diet? Most diets fail because there are way too many changes and a lot of physical activity demands. Sadly, 90 % of people on a new diet or exercise regime quit within three short months. That is because the changes are not sustainable. With the change to Paleo, make a few significant changes to your eating integrated with some regular exercise and you too can start to feel better and enjoy some motivational Paleo weight loss.

How is the Paleo Diet any different?

Well, first up is that it is easy to stick with and as paleolithic nutrition addresses different areas to most diets, the weight loss you will see is also different... and quick to see!

Protein, the key to Paleo weight loss...

Your body doesn't simply want protein... it NEEDS it and the Paleo is perfect for intensifying protein in your body. Protein is not only an essential for weight loss but also helps with the food and snack factor as you will feel fuller for much longer!

This is very important because once you are feeling fuller and more satiated, you just won't be tempted as much to grab the closest and quickest snack. And all of us know where that normally leads... fast food, chips, chocolate or something else unhealthy!

Paleo weight loss and protein also works together due to the fact that the protein helps your body to burn stored fat cells. Your body is built to work out how to break down all the food it consumes. This is especially so with junk food and processed food. By eating a lot of natural protein, the body will actually start to work on breaking down stored fat cells instead!

Paleo Weight Loss and Exercise

Now let's be real. I would love to tell you that you can lose weight by just nutrition alone. And honestly, some people actually can! That being said, for most of us and also to get the full benefits of all the protein and good stuff the Paleo diet gives you, you will need to get some regular exercise. The good thing is that it's nothing crazy or demanding and as you will already be starting to feel better, you will actually enjoy and look forward to exercise a lot more!

Weight training on the Paleo is amazing and will give you awesome results with all that extra protein and reduced intake of rubbish, unnatural food. However just simple exercise like regular walking and jogging, team or individual sports, or even yoga or Pilates will supercharge your Paleo weight loss!

After all, your body is already burning fat with the changes you have made with your protein intake. Why not add a little exercise to really pack some punch!?

Similar to anything good in life, the Paleo diet will take some commitment to secure the results you want. The benefits you will receive however will greatly outweigh any question marks you may have over your ability to execute this.

Here's to you and your increased health, vitality and of course, Paleo weight loss!

When first starting out with the Paleo lifestyle it may seem like your choices for meals are limited. However the closer you look and the deeper you dig, you will quickly see that there are countless options to live Paleo and they are not all bland and boring either!

For more information on how to live the Paleo lifestyle including heaps more about, Paleo approved foods, stacks of recipes plus much, much more, check out http://www.thepaleodieteatingplan.com

Article Source: http://EzineArticles.com/?expert=Seth_Arcadia