IF YOU WANT TO LOSE WEIGHT, WAIT A FEW WEEKS

If I told a client she wasn’t supposed to lose any weight for the first two months of a weight-loss program, she’d probably go find another nutritionist. But that may be the secret to not only dropping a dress size but also keeping those pounds off for life.

In a new study by Stanford scientists, more than 260 overweight to obese women were split into two groups: One immediately began a 20-week weight-loss plan that involved eating more fruits and veggies, being more active, keeping daily food journals, and attending weekly support meetings. Once this part of the program was completed, they spent eight more weeks focusing on weight maintenance tactics.

The other group was asked to refrain from losing any weight the first eight weeks while they learned those maintenance lessons. Only after those two months did these women began the identical 20-week weight-loss program.

In the end, both groups lost about the same amount of weight—an average 17 pounds, roughly 9 percent of their starting weights. But there was a big difference a year later: Those who lost weight first regained seven pounds, more than twice as much as the women who started by mastering the maintenance tricks.

See what Cynthia thought of these results after the break!

I’m fascinated by this research because weight management is one of the primary reasons clients come to see me, and the study's results echo what I’ve seen in my practice. When a client is overly fixated on weight loss (Did the number on the scale go down today and if so how much?), she can easily lose sight of, or even give up on, the skills that ultimately lead to success.

That's why I sometimes I ask my clients to commit to not weighing themselves at all and instead pay attention to things like hunger and fullness patterns, emotional or social triggers, and learning how to navigate situations in which they tend to fall off track. I also often ask clients to make a list of the reasons they want to change their eating habits that have nothing to do with losing weight, such as having more energy, not feeling bloated, better sleep, glowing skin, better workouts, more even-keeled moods, and just plain feeling good about being healthy.

It may seem counterintuitive, but taking the pressure off of losing weight has allowed many of my clients to really focus on the foundational skills and mindset changes that set them up for long-term success. That doesn’t mean not paying attention to weight at all, but instead realizing that weight loss and maintenance are desired “side effects” of a healthier relationship with food.

In this study the researchers used some lingo I really like: They call it paying "relaxed attention" to weight. In my experience, this shift in focus is what can finally break the yo-yo on-off diet cycle and foster sustainable habits that can allow you to get to and stay at your weight goal—for good.

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Three Reasons Women Should Do Weight Training

Most women see weight training as something only men and bodybuilders do. But this is well and truly a myth. This myth is so ingrained among women that it's quite difficult to dispel it.

Once people know that I workout with weights regularly, they look me and up and down expecting to find bulging muscles and a bulky structure. But when all they can see is a slim figure standing in front of them, they think I'm joking.

Honestly! What's up with these people??

So, much to their surprise (and some annoyance), I explain to them that weight training doesn't necessarily build a bulky body. In fact there are lots of reasons why every woman should take up weight lifting.

Here are three of the main reasons.

1. You'll get slim.

Believe it or not, weight training will actually make you lose body fat and get slim.

When you train with weights such as dumbbells and kettlebells or other heavy items, you put more pressure on your muscles than they're used to. To withstand this bigger pressure, your body makes your muscles stronger.

Your body builds more muscle tissues. This process uses up a lot more calories than usual. And your metabolism works faster. You probably know that a faster metabolism will promote faster fat loss.

It's not only the faster metabolism you'll get from this process. You'll look a lot leaner as well because of having more muscles. You'll look a lot slimmer since muscles take up less space than fat.

What's more, training with weights is the best way to tone up trouble spots, like under the arms, thighs and belly.

But don't worry - unlike men, you're not likely to become bulky. You just don't have enough of the right hormones which help cause huge muscles in men. All you'll end up with is a nicely sculpted, well-defined body.

2. As you get older, you'll look and feel a lot younger than your friends.

After the age of 30, women start to lose their muscle mass year by year. To put it frankly, unless they do something about it, they'll get more and more flabby.

Weight training will help prevent this by preserving your muscle mass. You'll stay firm in your older age.

Not only does this make you look attractive even in your old age, but you'll also maintain your mobility into your very old age. That means you won't need to depend on people to get up from your chair or get help walking. You'll keep your independence and even be able to enjoy playing with your grandchildren (if you do decide to have children).

3. You'll keep your osteoporosis at bay.

One of the commonest health scares for women as they get older is rapid bone loss. This is even more common after the menopause. It can very easily lead to osteoporosis.

Osteoporosis is a serious health problem in which your bones become brittle and are easily broken.

How does weight lifting help with this problem?

Well... regular weight bearing exercises don't only strengthen your muscles, but also your bones. That means you can prevent osteoporosis by regular resistance training combined with good nutrition.

OK, even knowing these benefits...

Are you still concerned about becoming bulky?

Hear me out on this.

Again I'm stressing the fact that, contrary to popular belief, training with weights doesn't make you bulky. People who build up their bulk actually train specifically for that purpose. For average women like you and me who just want to get fit and shape up, it's very unlikely that you'll become muscular like professional bodybuilders.

OK, now that concern's out of the way, here's another:

Do you feel that you don't have enough time to do your workouts?

It might surprise you to know that, if you're very busy, you don't actually have to go to the gym. You can train at home just as easily without using barbells or gym equipment.

When you think about it, weight training simply means exercising with weights. So, the weights could be dumbbells, or kettlebells, or any old heavy things lying around your house. On my home weight training site (link in the resources box below), I show how you can easily and cheaply train with weights in the comfort of your own home.

Whether you like to exercise at home or at the gym or even outdoors, now that you know its benefits you should start making weight training a regular part of your life.

Article Source: http://EzineArticles.com/7361473

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The Ryan Reynolds workout

Ryan Reynolds shares the diet plan he used to slice his body fat to 3 percent.

What if your boss told you to gain 20 pounds of muscle and lose a third of your body fat? Most of us would end up in the unemployment line, but Ryan Reynolds did as he was told to prepare for his role as a cut vampire killer in Blade: Trinity. Here are his tips for sculpting a six-pack--on a full stomach.

Eat More

"I attribute my results mostly to nutrition," Reynolds says. (See "What He Eats," below, for a sample menu.) He ate every 2 to 3 hours to burn more fat. "Your body doesn't need to store fat for energy if you're feeding it all the time," explains Bobby Strom, Reynolds's Los Angeles-based trainer.

Mix It Up

"I gained a lot more muscle mass when I went on creatine," says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

Go for Bulk

Reynolds doesn't have a personal chef, so he cooks meals in advance. For instance, he'll make a large supply of Irish steel-cut oatmeal and freeze it. That way, the most important meal of the day requires the least work.

Carve with Carbs

"Never do any of that carve-starve crap," Reynolds says. Instead, watch the clock. He ate most of his carbohydrates postworkout, and none after 8 p.m.

Think about Yourself

"If you hate your workout, you're not going to do it," explains Reynolds. Customize your fitness plan to meet your needs. He found it "meditative" to do ab exercises first instead of last.

WHAT HE EATS

Breakfast

2 eggs, some "good" fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning Snack

protein bar

Lunch

albacore tuna wrap or chicken and salad

Midafternoon Snack

protein shake (whey and water), protein bar, or apple and almonds

Dinner

broiled fish or chicken, brown rice, vegetables, and salad

Evening

Snack protein shake

Article source: www.menshealth.com

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Get Fit in 60 Days or Die Trying

Hundreds of people search the internet every month looking for ways to get fit in 60 days. Many of these searchers believe that it is impossible and that it simply cannot be achieved.

What if it was true? What if I was able to say that there was a way for you to get fit in 60 days using a program that is proven to work? What if I were to say to you that over 12 million people worldwide have tried this method and have seen fantastic results?

Guess what? I am telling you now that there is a way to get fit and in the best shape of your life in as little as 60 days using a method taken on by millions around the world. By now you may have guessed what this method is, some of you may have heard of it and some of you may never have heard this word before in your life. You can achieve all of this by taking on Insanity.

What is Insanity?
Insanity is a 60 day home fitness program whereby you workout at home simply by following that days particular DVD. There is no catch, all you need is yourself and a DVD player and away you go. Oh, and you will need to invest around 45 minutes a day, 6 days a week.

This fitness program works on the basis that you push yourself to your maximum and long periods of time and then have a short rest after. Using this method your body will be peaking at its fat burning rate and you can expect to burn hundreds of calories each and every workout.

By having regular fitness tests every two weeks during the 60 day challenge you will see your fitness increase each and every time. You will quite literally be amazed by what you are able to achieve.

Insanity is reported to be the hardest workout ever to have been put on DVD. Having completed the Insanity challenge myself, I can say that I totally agree with that comment. What you will find though is that with every workout you are able to do more of the exercise each time. You will also find yourself becoming addicted to Insanity, looking forward to each workout and to digging deeper.

If you are looking to get fit in 60 days then there is no other way to do it, you simply have to get Insanity, push yourself to your maximum and dig deeper.

The Insanity Challenge has widely been known as the pinnacle of workouts. People boast about completing Insanity and having done so myself I can see why. See why you should be focused on your health and fitness now by visiting my site Home Gym Body now.

Article Source: http://EzineArticles.com/7354375

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Simple Ways To Help You Lose Weight

Now offers so much variety of diets, it's hard to understand which of them will be useful for you. Understanding this, we offer you a few simple rules that you can select a good diet that will help you lose weight and achieve the goal.

You can begin to apply these rules now!

Vegetables

Vegetables - this is the first thing you should pay attention to. Vegetables contain many vitamins and minerals that help your body to get the necessary energy. This energy you need for a weight loss program that you plan to use. Here is a small but effective trick can be used with vegetables, to cultivate the habit of eating more vegetables and less to eat high-calorie foods.

At every meal (except breakfast), fill your plate at least half vegetables before you put on it is something else. Salad, raw, cooked or fresh herbs - it does not matter what you choose as long as your plate will not be half-filled with vegetables. In the end, you get not only all the nutrients from vegetables, but will have less room on your plate for high-calorie foods.

Pay attention to your beverages

Many people believe that the beverages they drink they do not add calories. If you drink tea with sugar or coffee with cream you get extra calories, which are detrimental to your body. Consider switching to low-fat milk, low-fat low-calorie sweeteners and substitutes cream for your coffee or tea, diluted fruit juice to quench their thirst. Of course, there is nothing better for your body than a good old cup of water.

Replace the white on black

Processed foods such as flour and rice have been deprived of much of their nutritional value. Bread and bakery products, rice and quick cooking oatmeal, processed cereals, pasta, and it's not all examples of seemingly harmless products that seem to actually help you lose weight. In fact it is not so.

Try switching to whole grain bread, whole wheat pasta, brown rice and whole grain cereals. You'll feel more satisfied with their meals, which will lead to fewer snacks between meals. You will also receive additional benefits, resulting in a diet of whole grains. In these foods contain fiber that can help you in an effort to reduce your weight.

Classes - Hobbies

If you have a lot of time you spend watching TV or just sit back, stretch your arms themselves to the fridge to put in your mouth sandwich. Watching on TV advertising of so-called "popular power" you may want to eat junk food, never believe what they say on TV. Also not uncommon when, after dinner, watching TV you casually however noticing open a pack of chips or cook yourself a few sandwiches, which also adversely affects your weight. Avoid these temptations to do, or what a fascinating job that can distract you from the desire to snack.

Grasp sew or knit, try your hand at what or creativity. Learn how to use new computer programs, try to create a schedule. Even better, if you go out on the street for an evening walk, or use their free time on a treadmill or stationary bike. The more time and energy you spend on something that you are really interested, the less time you spend in the kitchen.

Get rid of boredom

Nothing kills your good intentions and a desire to reduce your weight, as boredom. If you try to limit yourself to dietary products, such as low-fat cottage cheese, your body will start to ask other foods, and you will feel that they are tired of these products, and can you give a pledge to get rid of them for good.

Allow yourself more variety. Healthy eating is not boring as it may seem at first glance. See magazines and websites with recipes for healthy food to make a change in your favorite food, according to your new lifestyle. Experiment with new products, and try to use international cuisine as Mexican, Indian, Chinese or French, depending on your tastes.

Find friends

You need to find friends who like you want to use a healthy diet and exercise. Agree with your friends together to go to training, it gives you extra motivation and obliges you to be more responsible. It does not matter if it is your spouse, your best friend, a colleague, or someone you met on the Internet, as long as you are sure to continue to support each other to eat right and exercise every day.

Rid yourself of the Temptations

If your closets are full of potato chips and candy, you will be hard to resist temptation, something to eat. Clean your kitchen and throw out all the junk food.

It will not be easy, but once you're done you'll be able to use any diet or weight loss program. Keep in your kitchen just the right system for your food ingredients. This will save you from frequent snacking and very soon, you will notice that began to feel better.

Always keep in your kitchen-fat cheese and crackers from corn, and all kinds of no-calorie foods that will help you to satisfy your hunger, but will not, cause cravings for sweets and treats.

Things like low-fat fruit pudding can be a great way to replace your sweets, but as long as you use it in moderation.

Plan ahead

If you're going to go out to dinner, or any party, you stalknetes face to face with a high content of calories, so plan your menu in advance.

Put the candy in his pocket, and snacks before going to a party.

If you are not too hungry when you go to a party, you will be more likely not to eat the forbidden foods. In addition, drink bottled water, or dry wine. These drinks have fewer calories than their counterparts.

Using these tips, you'll be on your way to reduce weight and improve their health.

Always keep in mind that weight loss does not happen overnight - it takes time. Your determination and hard work, and a constant reminder to yourself that you can do it! Make small changes in your diet, do some exercise, these habits is the best way to achieve the results that you have planned.

Article Source: http://EzineArticles.com/7349943

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Best Lose Weight Fast Diets –Day 1

Today is Day One of my lose weight fast diets …

And I feel terrific. Let me tell you what my plan is.

I will tell you on a regular basis exactly how I am progressing. Of course, I had planned to blog daily, but that just is not going to happen. But, I promise to post regularly.

I’ll tell you what I am eating. How I am feeling. I’ll tell you if I exercised or not. At the end of each month, I’ll tell you if I lost any weight, and how much I loss, if anything.

I want to jump start my diet.  Nothing succeeds like excess – excess weight loss that is.

I am starting with a combo liquid diet / detox diet. I used to do a lot of juicing, and fresh organic juice is the very best for us. It tastes great, but it would be a real pain for me to do that now.  So, I am using the following products.

Part of my lose weight fast diets – Garden Greens

This is my stash of garden greens products.

Super ORAC Green Powders

I told you I don’t like monotony,so I’ll be trying out several different flavor varieties every day.

You see my little mini-blender in the corner. I like to use this because it mixes the powders well in about 1-2 seconds. You will probably have a few lumps if you mix by hands,and that just tastes yucky,as far as I am concerned.

This is a detox diet for me.

I know that anyone carrying around a bunch of weight has a lot of toxins that their bodies must eliminate. So,I want to do that right away to ease the strain on my body. Detox diets are great when you start any lose weight fast diets.

There’s an interesting article,“Do detox diets offer any health benefits?”

Dr. Michael Picco states:

“Detox diets vary. But the basic premise is to temporarily give up certain foods that are thought to contain “toxins,”such as meat,sugar,certain grains,dairy products and caffeine. Detox diets typically start with fasting followed by a strict diet of raw vegetables,fruit and fruit juices,and water. In addition,some detox diets advocate using herbal laxatives,antioxidants and colon cleansing (enemas) to help “clean”out the intestine and liver. The duration of such regimens often ranges from seven to 10 days.”

You’ll have to decide for yourself if detox diets make you feel better. I know that the answer for me is a resounding “yes”. I just can’t stay on a detox diet for more than a week because I get too hungry,but I feel great during and after the diet.

Now,let’s go back to my quest to lose

100 Pounds in 1 Year

In order to lose 100 pounds in one year, I must lose on average about two pounds a week.

Ideal lose weight fast diets combine eating less and exercising more. We all know that diet combined with exercise is the way to go. You need to cut your caloric consumption and increase your metabolism through exercise. That’s the sure-fire and proven way to lose weight.

I consider any meal plan that permits me to lose two pounds a week or more – to be one of the lose weight fast diets. For the first 3-4 months, I will focus on decreasing the number of calories I ingest.  I will concentrate primarily on reducing carbs because starches and sugars are my Achilles heel.

That’s priority number one for me. I’ll increase my exercise later – slowly but surely.

I just want to remind everyone that I am not offering weight loss advice. You should consult your physician for that. What I am doing is writing about my desire to lose weight,and I am telling anyone who chooses to read my blog what I am doing about it. I am not advocating any particular course of action for you. I’m simply telling you what I am doing and how effective my actions are.

article source: bestloseweightfastdiets.com/

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Vitamins: Good for You, Bad for You, or What?

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Image credit: Wikipedia

This week research came out in theJournal of the American Medical Association (JAMA) suggesting that taking a daily multivitamin may reduce the incidence of cancer in older men (specifically, the study concluded: “daily multivitamin supplementation modestly but significantly reduced the risk of total cancer”).

On the face of it, this seems like good news for the vitamin industry and has probably already boosted sales.  But, we really need to examine these findings within the larger context of what research has indicated about vitamin supplementation in recent years.

Do Vitamins Prevent Cancer? The Answer Will Give You WhiplashMatthew HerperForbes Staff

The Fish Oil Debate: Great Brain Medicine, or Just an Expensive Placebo?David DiSalvoContributor

Does Gluten Deserve to be on the Public Health Enemies List?David DiSalvoContributor

A 2008 study of 15,000 participants showed that taking the vitamins E and C had no effect on cancer rates.

Another study of 35,000 men, conducted just a few months before that one, showed that taking vitamin E and selenium had no impact on cancer rates, and the researchers actually stopped the study early because there appeared to be a slight increase in cancer and diabetes among study participants.

Then, in November 2008, another study of nearly 15,000 participants indicated that taking vitamins C or E  had no impact on the incidence of heart attack, stroke, congestive heart failure or angina. Researchers tracked results over eight years.

A year prior to that, in a study also published in JAMA, researchers concluded that taking vitamin B12 supplements are not effective in preventing strokes, heart attacks or death in people with a history of vascular disease.  In this case, the study was a review that covered 12 studies with 16,598 participants who had pre-existing illness.

Then in 2011, a whopper of a study was published in the Archives of Internal Medicine indicating that multivitamins, folic acid, iron, copper, magnesium, zinc, and vitamin B6 supplements all increased an older woman’s risk of dying from any cause.  This was an observational study of roughly 16,000 women, so it was not able to establish a cause and effect relationship between taking the supplements and death, but the correlation was significant.

It’s worth noting, however, that in the same study, calcium supplementation was associated with a reduced risk of death.

To round things out, it’s also helpful to take a look at this September 2012 piece in Consumer Reportsthat describes 10 dangers of vitamins and supplements.

So, yes, the most recent research shows a modest reduced risk of total cancers among older men taking a multivitamin, but the overall research track record of vitamin supplementation isn’t as encouraging.

The best policy is to do your homework before taking a vitamin or supplement and don’t start taking one just because it seems like the healthy thing to do. As the research shows, it may very well not be.

article source: http://www.forbes.com/sites

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