This workout is like nothing you've ever done before. You don't need a pill or some aerobics dvd to help you get in shape, we'll show you how it's done.
Welcome to Workout Schedule
To get in shape folks have come to the conclusion that exercise is a necessity in this goal. While some men and women simply rely on doing pushups and sit ups everyday as their exercise other folks want to work with fitness equipment. While joining a gym or purchasing fitness equipment for your home are both viable options some men and women don't know which method is best for them. If you're one of the folks who are confused on which option you should choose, I will be taking a look at these options on this page.
In relation to joining a gym you're going to see that there are lots of benefits and disadvantages of making use of this strategy in order to get your exercise. For individuals who work out better if you have a personal trainer you are going to find a gym will ordinarily be able to offer you one. The main drawback of having a personal trainer at the gym is the added costs that are involved in hiring such a person. Obviously, yet another thing I ought to point out which is really a great advantage of joining a gym is you will have access to all different kinds of equipment. You should also bear in mind that you'll need to drive back and forth to the gym in order to work out which can in fact be a massive drawback for some.
The other option you have for getting some exercise is just to go out and buy equipment for your house that will allow you to get this exercise. One of the primary advantages of having fitness equipment in your home is you will have the ability to work out whenever you want without ever having to leave your house. Obviously I ought to point out that for those of you who don't have a lot of room in your home for exercise equipment you might find that the exercises that you're able to do will be limited. Even though a number of pieces of home fitness equipment that claim to be able to give you an all over body workout, the cost of a few of these pieces of equipment can end up being rather expensive. The equipment itself can wind up costing a small fortune which is something you ought to bear in mind if this is the choice you decide upon.
We have covered quite a lot of the pros and cons of both joining a gym and purchasing fitness equipment for your home, you now need to determine which is best for you. Both me and many of my family members have set up our own gyms in our houses since this is how we prefer to work out. Some of my friends do not have the room to set up a gym inside their homes so they have chosen to sign up for a local gym. At this time you simply need to pick the most suitable choice that is going to fit into your lifestyle.
Without further ado, here's the list of things you should do and not do when starting an exercise program!
1. DON'T wait for the "perfect" time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
2. DO take it slow when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.
3. DON'T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.
4. DO make a committment to exercise. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.
5. DON'T expect infomercial-level results. I'm not going to tell you won't see great results - you will. Just don't expect it to happen in 2 weeks.
6. DO learn as much as you can about training and exercise. Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!
7. DON'T assume you must exercise 2 hours a day to see results. You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
8. DO ask questions. If you don't know something, there is no shame in asking. I will readily admit I don't know everything about exercise and fitness (though I do know quite a lot).
9. DON'T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won't want to training anymore. Take it fairly easy for the first few session then gradually increase your intensity.
10. DO tell other people your goals. One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.
11. DON'T feel you need to buy all the latest training equipment in order to start exercising. You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!
12. DO stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
13. DON'T give up all your favorite foods all at once. A great way to make yourself focus on a certain food is quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and bingeing later.
14. DO try to eat more natural-state, unprocessed foods. Processing adds fat, salt and sugar, all of which can contribute to health problems. You don't have to cut them out completely but see if you can shift your focus to more unprocessed foods.
If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track.
If you know someone who is considering starting an exercise program, please forward this article along to them. Many people don't start a program because they simply don't know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.
A lot of people do not understand their bodies. That much is clear because they think that fasting will help them become fitter. They feel certain that their bodies will feed off their surplus fat and that they will lose weight as a result. They also seem to imagine that they will automatically end up with more muscle, just in the right places too. Some take up fasting for fitness because they believe that it will rid them of the toxins in their bodies.
Another belief that these fasters have is that they are will be able to flush out all of the toxins in their bodies by drinking plenty of water at the same time as not eating food. Even if this is true, it would be a long procedure that would mean that you would have to fast for at least five to seven days though in order to conclude the detox process, although it is still not clear scientifically whether fasting is the right approach for those that desire fitness.
There are many other paths to fitness that do work well though. For example, you can cut back the amount of food that you eat. Cutting back is not fasting, it is dieting and it is not only far more effectual, it is also far less difficult. This, together with drinking plenty of water and increasing your amount of physical exercise will help you to get fitter.
If you drink a lot of soda like cola or lemonade, which are full of sugar, like a lot of kids do, or lots of cups of sugared tea or coffee, like a lot of adults do, then just exchanging those drinks for water or weak tea will help you lose weight quite quickly even if you do not make any other changes to your diet or your amount of exercise.
It is also possible to damage your body if you take on on a strenuous exercise routine only relying on body fat to keep you going. Your body almost certainly will not be able to deliver enough energy to fuel such a change, because your metabolism will be too low.
Someone going about it in this way, can become very weak and dizzy. It is not a good idea to risk injury because you have not given your body all the energy it requires to complete the tasks you are asking it to do.
It is better to consult a doctor before you make any alterations to either your diet or your fitness routine. Confer with your doctor about your thoughts on fasting and fitness. They will be able to inform you whether they feel it is something you can try or whether it is just too risky.
Fasting is all right if you have do it for religious purposes, but do not attempt much physical exertion. Ask a Muslim how he or she feels during Ramadan! Fasting for long periods can lead to high blood pressure and even liver damage. So, be very wary before attempting to starve yourself fit, there are much better ways.
Complete abdominal development cannot be achieved with crunches alone! In order to fully develop the entire core, you MUST also perform targeted rotational ab movements that incorporate resistance. A few halfhearted twists with a broomstick won't work the rotational aspect of the abs at all...it's the direct, targeted resistance that makes the difference.
At the end of this article, you will find a link to pictures and a demonstration video of this exercise in action.
Once you've read about it and seen how it works, be sure to give it a try the next chance you get! You'll feel the difference in tightness through your entire midsection - you'll never look at regular crunches the same again!
WHY IS IT SO EFFECTIVE?
Using only a Swiss Ball and two dumbells, you can achieve an extraordinary ab-tightening contraction around the entire midsection musculature. This exercise places a great stretch on the obliques along with great tension, forcing quick abdominal development.
HOW TO DO IT:
For this exercise, you will need two dumbells and a Swiss Ball (I will also tell you how to do the exercise on a regular flat bench in the Tricks section below). A smaller-size ball is better for this exercise though any ball will work.
Lay on your back with your knees bent and your feet fairly wide apart - you'll need a good base of support for this exercise so that you don't roll off to the side of the ball. Hold two equal-weight dumbells at arms-length directly above you. Keep them pushed together while doing this exercise (if they're separated, they'll move around more, making the exercise less efficient). Start with fairly light dumbells the first time you try this movement.
Now, keeping your head facing directly up/forwards and your hips horizontal, lower both of the dumbells slowly and under complete control down to the left. Hold your breath and tighten up your midsection as you come down to the fully-twisted position. Prepare to push hard against the ground with your left foot to maintain your balance.
Your left arm is going to bend to about 90 degrees at the elbow as you lower the dumbells to the side while your right arm should stay perfectly straight. Your upper body should stay in the same position on the ball - no rolling to the opposite side to compensate for the weight to the side. This torque is what makes the exercise so valuable. Bending your lower arm is critical to keeping your torso in the same position on the ball.
Since you're using two separate dumbells, it's going to create a very different stress on the entire abdominal area than anything you've experienced before.
When you're at the bottom, your upper left arm will be contacting the surface of the ball (don't let it rest or lose tension at this point!). Reverse the direction by simultaneously pulling with your right side abs and pushing with your left side abs. The right arm movement is similar to a rear delt lateral while the left arm movement is similar to a dumbell press.
Remember to keep the dumbells pushed together tightly! The opposing tension in the abs really puts a lot of torque across the whole area. Be very sure you're not just pushing with the bottom arm but that you're also pulling with the top arm.
Be sure not to bounce out of the bottom, but try to feel a stretch in the right side as you start the change of direction.
If you have any lower back pain issues, this exercise does put some stress on the lower back. If you do try it, go very light and take it very slowly.
1. Separating the dumbells
Keep them pressed together throughout the movement. If they separate, they're harder to control and it disperses the tension on the abs.
2. Rolling around on the ball
For best results, be sure to keep yourself as stationary as possible on the ball. If you roll to the side, it takes some of the torque off the abs and it won't hit the abs as strongly.
3. Moving too quickly
This is NOT a ballistic exercise - there should be no bouncing or fast movements involved. Lower the dumbells slowly to the sides and change direction very deliberately by using muscle power, not bouncing.
1. Changing the arc
You can bring the dumbells down at various angles to the torso to change where the exercise hits your abs. By bringing them down higher up beside your head, you'll hit the upper areas of your obliques. By bringing them down towards your hip, you'll hit the lower areas of your obliques. Just remember to always keep your head looking straight up and set your feet wide apart for the best base of support.
2. How to use a flat bench instead
You can also do this exercise on a flat bench instead of a ball, if you don't have access to a ball or prefer a more solid surface to work on. Instead of lying flat on the bench as you normally would for a bench press, you'll be resting only your upper back on the end of the bench.
To get into this position, sit on the very end of the bench. Now move your butt off the bench and squat down in front of it. Lean back and place your upper back on the bench end. Keep your hips down and set your feet fairly wide apart.
This is the position you should maintain while doing the exercise. The bench is a more solid surface but it is just as effective for the exercise. One major difference is that there won't be any surface to contact the upper arm of the bottom arm as you lower the weight down. Keep an eye on how far down you go to the side. All the other techniques still apply.
3. When using heavier weight...
You can shift your upper body somewhat to the other side of the ball. If you're using a heavy weight, you'll need to do that in order to stay on the ball. The increased resistance will make up for it.
Be extra careful the dumbells don't separate. It'll be much harder to control heavier dumbells if they do.
As you rotate back up, exhale through pursed lips to keep stability in your abs as you let air out and so that you don't pass out.
Push VERY hard with the same side leg as the weight is on. You'll need all the help you can get.
It can be quite beneficial to work with a personal trainer, and when you're looking for one it's essential to find one who has the right qualities for your purposes. It's absolutely possible to work out all on your own, but a trainer can make the task easier as well as more productive. Most fitness gyms have trainers available, or you could find one who advertises or who was recommended to you.
The most economical method to get the benefits of a personal trainer is by using one who works for a gym. If you don't at present belong to a gym, you might join one that gives a few training sessions when you join. A lot of gyms give you one or more complimentary times with a trainer, and in many cases for those who have to pay for sessions, they're normally reasonable. If you are seeking a fitness trainer that has a certain type of approach or expertise, you may possibly want to shop around for one as opposed to use one from a gym. If, nevertheless, you have a limited budget and just want to ensure you are doing the exercises correctly, you are able to often rely on the trainers from your gym.
A business card or flier saying somebody is really a coach or fitness trainer does not say anything about their capabilities or competence. It's therefore your decision to investigate and see how qualified these people really are. You may want to begin out by asking men and women you know if they're able to recommend a personal trainer, as this can be the most effective way to find a good one. If you find somebody from an ad or website, you ought to try to find references or testimonials that can be verified. An additional thing to think about is whether the trainer will be compatible with your objectives and your personality. For example, if you would like advice on diet and nutrition as well as exercise, ensure you choose somebody who's knowledgeable relating to this.
A very good fitness trainer makes it possible to stay focused and interested in your exercises. A trainer, of course, can't offer you all your motivation, but he or she can supply you with some support in this area. It's therefore essential that you select someone who you enjoy working together with. If you do not like the person, or they make you uncomfortable in any way, it is going to have the opposite effect, as you will not look forward to your workout times. You'll want to think about if your personal trainer is encouraging you and making your exercises more productive. If you are able to say "yes," then the trainer is doing his or her job.
There are plenty of factors to think about when trying to find a fitness trainer. You should get together with your trainer individually, and he/she should also be qualified to give you the exercise and/or nutritional advice that you have to have. You don't necessarily need to work with a health and fitness trainer forever. Sometimes even a few sessions is all you need to get you moving in the proper direction.
The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.
Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy.
Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren't available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.
One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.
The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:
- Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.
- Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.
- Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.
Some of the negatives that have been associated with the Atkins Diet include:
- Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.
- Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.
The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.
It is a known fact, as with dieting, that without motivation, most people who start out strong with an exercise program typically fall of the map within a few months. Often it's blamed on a busy schedule or stress when the truth normally is lack of visual results. We need to remember that Rome wasn't built in a day as well as that everyone needs motivation and reminders to push themselves harder, that they are just a pulse rate away from success. The simple addition of an exercise heart rate monitor can make all the difference in the world.
Using a exercise heart monitor while you exercise not only helps you exercise safely, it provides a way for you to establish the intensity of your workouts so you can stay focused and on track with your fitness goals and get the best out of your exercise regimen. For an example, when you monitor your heart rate, you be able to tell whether or not you're working out as hard as you should be to get maximum results.
For individuals that are new to exercise, 60 to 100 heart beats per minute would be considered a normal, resting heartbeat, while experienced exercisers often have a resting heart rate in the lower 40's. While using your sports heart monitor while you continue to exercise, you'll notice that your heart rate might slow down even though your exercising at a higher intensity, giving you the motivation to continue with your workout program because you know you're fortifying your heart as well as boosting your cardiovascular health. An exercise heart monitor can be your best friend in these cases, almost feeling like a mechanical personal trainer.
With any exercise program, it normally takes from 4 to 6 weeks of regular exercise to notice a visible change, however, internally; your body is building muscle, burning calories and in fact, working to bring out the best in you. Using an exercise heart monitor keeps your body in tune and working at its most efficient level. By experiencing reduced pulse rate at rest, and a faster return to the rest pulse rate after exercising, you ensure that you are progressing internally. Once you start seeing progress by using the sports heart monitor, you'll see verifiable progress which will keep you motivated.
An exercise heart rate monitor will also keep you safe from physical injury. At times, in our efforts to get results quick and push ourselves, sometimes too hard, we can end up doing more harm than good. If you use a sports heart monitor, and know your target heart zone, you can set a heart rate monitoring alarm to remind you when you've stepped out of your safe heart rate zone and return to your safe exercise zone keeping you injury free.
All of us want to see steady improvement when it comes to getting fit and we all can use motivation and positive reinforcement and an exercise heart monitor the perfect motivator. They are light and portable devices that are convenient to use and carry anywhere you choose to go to pump it up and live a healthy lifestyle.
One of the most common mistakes that runners make and one of the major reasons for running injuries is overtraining. Overtraining can be anything from running too far, too soon to never giving your body time to rest and recover. In addition to injury, overtraining can also lead to running burnout and lead many runners to quit running altogether. But, with some common sense running, this doesn't have to happen to you.
When you are starting a training program, you want to make sure that you don't increase your mileage too quickly. This also applies to runners that are coming back taking time off from their running. You want to increase your weekly mileage by no more than 10% from one week to the next. For example, if you are running 10 miles this week, you only want to run 1 more mile the next week.
You also want to make sure that you are giving your body time for rest and recovery after hard workouts. A rest day can be a complete day off, a day of easy and less miles or it can be a day of cross training. Cross training can be a nice walk, strength training, cycling or swimming. Whatever works for you, make sure that you are giving your body days to recover after a hard workout. This will also use different muscles than your running muscles, which will in turn make you a stronger runner.
Another way to help with overtraining is to give yourself a week of rest. Now, I don't mean take a week completely off. Every 4 weeks or so, when you have been working out hard, give yourself a week where you do about 50% of your usual mileage. This gives your body (and mind) a rest. And, you'll be surprised how much a rest week will refresh you.
To help with possible overtraining, there are a couple of more things that you need to do. Make sure that you are getting enough sleep. The amount of sleep each person needs is different, but you need to make sure that you are getting the amount your body needs for peak performance. Also, make sure that you are eating correctly. You need to replenish the calories that you are using during your runs. Remember a general rule is to have 60% carbs, 25% fat and 15% protein. This will make sure that you are refueling adequately.
It is well known that the bench press is one of the ideal exercises to build up muscle in the upper body. A common question that many bodybuilders want to find out is how much you can bench press. Let us get to the point and see how to build up muscle and get a larger bench press.
Build up your triceps. Nearly two thirds of the total muscle mass on your arms is composed of the triceps muscle. The ideal exercises to build up muscle on your triceps are using barbells and dumbbells, and doing close grip bench presses and skull crushers. Exercises that involve isolating the muscle are not as good because they isolate the muscle completely. Building up your triceps will certainly add weight to your bench press.
Train your triceps separately. Most of the time, bodybuilding routines advise that you train the chest in the same training session as the triceps. If you train them separately, you can focus on the triceps, train them intensely, and build up muscle growth faster. Try this over a spell of a few weeks, and then see how many more kilograms you are able to bench press.
Change is good. Have you been doing that same old workout regimen for months now? When your muscles have done the same workout a few times, they become used to it and therefore the need to keep growing muscle is not needed. Keep changing things around, it can be slight changes like changing the grip width or even reversing the order of your regimen or they can be more drastic changes such as doing supersets or compound sets and others.
Make sure you are not doing too much. While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Rest well. Your muscles will not grow at the gym! In fact, they will grow while you are resting. If you do not give them adequate time for growing, then you just will not grow. To avoid overtraining, a general rule to follow is to limit yourself to 6-9 sets every session for each muscle group.
Take a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By sticking to the tips above you will be greatly increasing your chance to develop more muscle mass on your chest quickly.
Since everyone seems to be looking for an exercise program that works fast and doesn't take much work, I researched the Fat Burning Furnace results.
Resistance training can produce superior strength and muscle growth, along with tremendous fat loss results when it is done properly. On top of that when the steps in the fat burning furnace eBook are implemented you will be getting top of the line cardiovascular health results. And all this can be achieved with only 2 to 3 workouts per week and 15 to 20 minutes a routine.
The way to get these results is in making sure the exercise is done properly, not the way that most resistance trainers are instructed these days. Go into any gym and you are most likely to find at least half if not more of the exercisers doing their workouts almost like they're just going through the motions. I say this sort of sarcastically, but it's the truth.
Let's get started and look at the dumbbell curl as an example. The routine begins with taking your dumbbells, extended down to your sides. Then as you inhale you slowly bring the weight up to your shoulders. This movement trains your positive strength level. Now when you get to this position, you pause for a moment as you contract the biceps at the top of the movement, this trains your static level. And as you exhale you smoothly lower them back to the starting position, which trains your negative level.
The static and negative levels are what most people overlook, but when you see the Fat Burning Furnace results it will be easier to understand why they are important. Just pausing and contracting you are focus on something more than just lifting and lowering.
Another issue is the lack of benefits you see over the long haul. Since the negative and static strength levels make vaster inroads, you will only see less than a third of the benefits. So do the exercises properly and remember to let the body recuperate. Soon you will see a major change in the way you look and feel.
So why is strength such a big deal to most people? Well, outside of the obvious it actually leads to muscle growth. When this is present in our body the metabolic rate will increase and lead to fat loss. Plus you will get to enjoy several other related benefits.
All the techniques you find in this fat burning diet and exercise program will put your body to the max. You will also learn how to properly push your static and negative strength levels so you receive the best Fat Burning Furnace results possible.
In conclusion, remember not to forget the static and negative strength levels as your doing your next resistance training exercises. You wouldn't want to miss an opportunity to triple your fat loss results.
One of the finest things to have in life is to have a great body. If you had a body to die for, great looks and a sparkling personality, wouldn't that be killer? You will hear many people say that you can't have it all, but if you really want it all, you can have it! If you really want to have the sexy body and great looks that go along with a complete package, you should undertake a natural weight loss diet soon- no shortcuts, no pills and no starving. Why this way? It's the best and most effective way out there.
What are the ingredients of the best detox diet?
1) Stop sugar intake.
You all know by now that sugar is the killer. It makes you fat and it makes you look bloated. Say no to sugar like chocolates, donuts and candy. Not only will it make you look fat but it is actually really unhealthy. If you cannot stop your sugar cravings, why not chew a gum instead? Chewing gum will help you forget about your cravings and will let you forget that you are hungry too. You can also use sugar alternatives for your coffee and others. There are plenty of these available in different and leading stores nationwide.
2) Do not drink alcohol.
You may not be aware of this, but alcohol consumption is one of the leading causes of being overweight. The beer belly didn't get its name for no reason. You can never attain a toned mid section if you consume a lot of beer or any other type of alcohol. Cocktails are bad for adding empty calories into your system, too, because they make use of sodas, juices and other sugary substances. If giving up alcohol is not an option to you, you need to incorporate a good exercise routine to shed those extra calories. Sweating and increasing activity will reduce the caloric effect of the alcohol. Don't want to exercise as much? Stick to straight up drinks on the rocks like scotch, whiskey and vodka.
3) Detox from carbs.
Eating carbohydrates is not advised in a natural weight loss programs. These carbs give you energy, but refraining from carbs doesn't mean that you are going to become sluggish. Remember, moderation is key, so if you can't cut them out completely, at least reduce your intake drastically. A total detoxification from carbs is recommended, and with this, you consume carbohydrate alternatives for energy. Eat more fiber instead of carbs- for example, eat oatmeal for breakfast instead of a bagel and cream cheese, a muffin or toast. Eat whole grain pasta instead of the traditional product. If you are a rice lover, eat brown rice instead of white rice.
Pills are a weight loss option, but if you can lose more weight naturally, why take pills?
There is information going around both on and offline about how to build up muscle rapidly. As a personal trainer, I can recommend some little known facts that will help you in building muscle. These tips will help you to get going on your quest to build up your muscle mass.
I often hear that you should train each muscle group just once a week. Whilst this may produce optimal progress for extreme hardgainers it is not true for most people.
Of course you should not be overtraining, however like most things in life, one will not get better at something by just practicing once a week, and this is also true to some extent with bodybuilding as well.
It is good to train muscle groups a minimum of two times per week. Ideally, you can be pushing your body to be nearly overtraining, and then lay off into a period of under training. This way when the body is under a lot of strain it will be able to manage it well as well as it will use the downtimes to recover and build up the drive for another push. If you train in this manner, you can easily avoid training plateaus.
Limit your workout sessions to 45 minutes. If you think this time is too short, then your exercise program is too long, or you do not workout intensely enough. 45 minutes is ample time if you concentrate on intensity and focus on the task at hand.
If your workout session lasts longer than 45 minutes then testosterone levels will drop drastically because there will be more production of cortisol which makes the body eat muscle tissue and store fat. This is exactly the opposite of what we want.
You need to set cycles for your training, meaning that after sometime your muscle will not be urged into growing by the same regimens because the body will have become accustomed to the workout and can handle it already. Change up your regimen before your gains begin to lessen.
Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body?s muscles and it will stop progressing into a nice groove.
Big gains are unlikely to occur for you if you don?t use the correct exercises. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises.
The best ones are: dead lifts, bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can?t help but stimulate muscle mass growth.
By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!