Wednesday, October 21, 2009

How To Adopt The Proper Mindset For Easy And Consistent Weight Loss

Of all the health problems facing Americans today, perhaps the one that causes the most problems, and at the same time is the most preventable, is being overweight.

Two thirds of adults today are overweight, or obese. And this number is steadily rising. Being overweight can have an impact on many other aspects of both physical and emotional health.

The startling paradox is that while we keep getting bigger and bigger, there seems to be more and more diets, and pills, and books dedicated to helping you to lose weight.

If you venture into the weight loss section of your bookstore, you won't find any lack of choices. Bread diets, protein diets, hot dog diets. You name it, somebody has written a book about it.

One possible reason it can seem so hard to lose weight, is that often times we think of getting slim as something unpleasant we do once, and then forget about it, like having your wisdom teeth pulled.

The problem with this is that there are many reasons we are overweight. Sure, eating the wrong foods, and not getting enough exercise are the two most obvious reasons. But what are the deeper reasons behind those?

We live in a fast paced, information based society. Fast paced means we don't have time to shop for or cook healthy food. Information based means that most of us work in jobs that required little or no physical exertion.

So it is only natural that if we leave things to chance, our current lifestyle will naturally lead to obesity. Only when we make a conscious effort to change, do we have hope of losing weight once and for all.

How do we do this? Try not to focus on losing weight, but rather on slowly shifting to a healthier lifestyle. Make small, slow changes that will have a big impact over time. Only when you change your lifestyle, and keep the change, can you have that slim body that you deserve.

If you are interested in a way to easily and effortlessly Lose Weight Quick, head on over to Cindy Burgenstein's secret to Lose Weight now.

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Friday, October 16, 2009

5 Steps to Get Skinny Quick

by Ryan M Hall

If you want to get skinny quick, you need to have a good solid plan. Too many people go out to the gym or start a diet without a real plan, they just hope that doing a few things will make them lose weight. This isn't the case, so here are 5 things you absolutely must do to get skinny quick.

#1 Set a Goal

If you want to get somewhere, you have to know where you are going. This is why you absolutely must set a goal, and not just any goal, a very specific goal. A specific goal is something like "I want to weight 165 lbs." Don't be fooled into thinking that "I want to lose weight" or "I want to lose 10 lbs" is the way to set a goal. If you want to succeed, you have to focus on how much you want to weigh and how you will look and feel when you get there.

#2 Eat a Healthy Diet

In order to lose weight, you have to follow a healthy diet plan. Reducing calories is a great start, but you should also follow some proven steps. First, steer clear of fast carbohydrates like those found in bread and potatoes. These may have been the meals of our parents and grandparents, but they aren't doing your weight any good. Get rid of soda and sugary drinks. Drinking your calories is about as smart as drinking a cup full of fat that is going straight to your waistline, not very smart at all. Finally, you should eat more green vegetables. I know I may sound like your grandma, but they are great for you because they are high in fiber and low in calories, so they will keep you full for hours.

#3 Exercise

Everybody loves cardio! Wait, no they don't, and you don't have to do it if you don't love it, because it's not essential to fat burning. Go to the gym and do resistance exercises to build more muscle. More muscle means your body will burn more fat. You don't have to be the Incredible Hulk because lean muscle isn't bulky like some wrestler on TV. Lean muscle is sleek, toned and sexy, plus it just happens to burn fat 24/7.

#4 Drink Water

You need to keep your body hydrated, and make sure that your liver and kidneys are working properly. Keeping your body hydrated will allow it to release water stored in fat and will help your liver burn fat even faster. Plus, you will feel more full as you drink water before meal times.

#5 Get Help

Get a mentor or coach who will be there to help you every step of the way. Find someone who will keep you motivated, and help you succeed. A coach or mentor, either in person, on the phone or online can make the difference in how much weight you lose and how quickly. They can help you with your diet, and exercise plan and help to keep you in check when you feel like giving up. They are indispensable to anybody who is serious about weight loss.

The 5 essential secrets to get skinny quick help you lose any amount of weight you want. If you want to lose 10 or 100 lbs, you can do it by following these steps. When you are ready to make huge changes in your body, get a mentor and a solid plan and you will be skinny in no time.

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Thursday, October 15, 2009

Muscle Building Tips - 3 Tips For Building Muscle Fast!

It can be difficult when you are building muscles to find the right information and tips for building muscle fast. Luckily you have found the right article. You are about to learn the best 3 muscle building tips that will have you building muscle mass at a super rate!

Top 3 tips on building muscle:

Eat more fat
Fats are essential for building lean muscle mass and should not be skimped on. They play a vital role in the production on muscle building hormones in the body. Contrary to popular belief, fat does not actually make you fat. It is an excess of carbohydrate that does that. This is why you should not be avoiding getting enough fat in your diet.

2> Make sure you drink enough water
Water is yet another vital component in your nutritional plan. Make sure that you get the recommended 8 glasses a day and possible even more if you have become dehydrated from training hard. If your muscle are dehydrated then it is more difficult for them to be repaired and can be damaged more easily this way.

3> Eat smaller meals more often
This is a very important tip! When you are trying to build muscle you need to get enough calories. It is very difficult for your to get enough calories from just eating 3 meals a day. You will need to eat more often than this to get what you need in terms of calories. The problem is that your body can only take in a certain amount of calories at one time. The rest will be stored as fat.
Pay close attention to this next part:
Forget about what you think you know about building muscle! You have been lied to by bodybuilding magazines and protein drink companies about how to build lean muscle. Learn the real ways on how to get big muscles fast by using one of the best muscle building diet plans. These have been hand selected by a muscle building expert as the best and fastest ways to get big muscles fast Find out how you can ditch your thin figure and add massive amounts of lean, hard muscle mass now!

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Tuesday, October 13, 2009

Muscle Building Programs - Three Key Elements You Need in Your Workout

When looking at muscle building programs, you want to figure out which one will give you the maximum results for your efforts. There are three key elements that you want to make sure are addressed in the plan. Let's look at the critical steps in launching your successful exercise program!

Good Structure

The first element is to make sure your muscle building program gives you a structure for your exercise routines. This will help you understand what you need to do, then go ahead and do it. You can also use this for goal setting and raising the targets that you are shooting for. In summary, the program helps you identify your exercise goals, and work toward them.

Consistent Expectation and Effort

The second element is to make sure the program gives you the opportunity to be consistent in what you do. If you don't know what the expectations are, you will have a hard time maintaining some level of consistency. Whether you are doing a 3 day a week full body workout or a 5 day a week split body workout, you will have your consistency target set out for you. You know what days you are going to work out, and the types of exercises you will do on those days. This will keep you focused and moving forward.

Flexible Enough to Allow Variety

The third element is to be able to vary the muscle building programs as needed to suit your needs. For example, if you achieved your initial goals, you can see what you have accomplished, and figure out what you need to do to maintain the gains you have made. You can use common sense and maybe some consultation to fine tune your program as your goals and objectives change.

In summary, the keys to success for your muscle building program are based on figuring out what you want to do, working out consistently, and adjusting things as needed based on changes to your goals, or your body's ability to accomplish the tasks you set before yourself. Stay focused on these key goals, and you will be on your way to a great workout routine!

AJ Sylvester is a muscle building enthusiast. For more great tips and advice on how to select muscle building programs, visit

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Wednesday, October 7, 2009

My Best Way - Lose Body Fat, Not Muscle, by Making Small Diet Changes

If there's one promise I make you, it's that I will be honest about my best way (lose body fat) weight loss plan.

Nothing anybody says can change the fact that when you are losing weight, you may have to deal with a little hunger, because you are consuming fewer calories than your body needs to maintain its current weight.

But did you know you could be putting yourself through needless discomfort-and maybe even prolonging the time it takes you to get down to your ideal weight?

Here's my 5-step plan for losing body fat (and keeping it off!) without having to count calories or obsess about the number on the scale.
  1. Change your eating habits to encourage your stomach to shrink. Your stomach is a very flexible organ, but if you can get it used to smaller meals, you will actually be less hungry throughout the day. The best way to accomplish that is to eat 6 smaller meals throughout the day, instead of three larger ones.
  2. Eat delicious healthy food. You don't have to starve yourself on lettuce and celery to lose weight. Steamed broccoli with salt, mixed bean soup, and grilled fish are some of my favorite foods, and they're very nutritious for you, too. Plan out meals ahead of time and learn to look forward to preparing healthy dinners.
  3. Find fruits and vegetables you actually like. You may think you know all the major plant-based food, but you would be surprised. Pumpkins, eggplants, salsa, and asparagus are delicious, plus they all count as vegetables. Enjoy!
  4. Exercise more often, even if it's just walking or biking to your errands instead of driving. Not only will you gain muscle mass that will help increase your metabolism; you will also increase the number of calories you can eat in a day and still lose weight.
  5. Eat more slowly. There's a reason you don't see many fat French people - they know how to enjoy their food at a relaxed pace. Plus, when you eat slower, your body will be able to send you it's "full" signals earlier on in the meal, before you've gorged yourself.
Overwhelming stuff, isn't it? And you're probably inundated with plenty of scammy and not-so-scammy programs to help you lose fat.

Like I said earlier, I won't lie: unless you want to pay thousands for liposuction surgery (which isn't permanent, either!), there is no way to lose tons of fat overnight.

However, there is definitely a way to lose fat as quickly and as efficiently as humanly possible. I've reviewed some of the most popular fat loss programs at my website, "," and I think there's a lot of information there that can benefit you, too.

It's really important for your health that you decide losing fat should be a permanent decision. It's even more unhealthy to constantly fluctuate weights than it is to just be a little heavy!

From my experience, I can say that I lost 25 pounds a couple years ago, that I have kept off while eating delicious food and enjoying fun workouts. Can you imagine looking in the mirror and seeing someone 20+ pounds lighter?

Let me help you! Find me at my website, Fat Loss Reviews.

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Sunday, October 4, 2009

Back Pain Muscle Spasms - How to Deal

The two most common locations of muscle spasms are the neck and back regions. Most of us hold a lot of tension in these areas, which leads to tightness. Thus, they are the most vulnerable to stress due to relatively casual events. Such muscle pain could happen due to a chill while golfing or playing tennis, for example, or from spending too long at the computer without taking a break. (In case you are reading this online now, and wondering how often that is, most ergonomic specialists recommend standing and stretching about once an hour.)

What happens when a muscle spasms? The fibers in the muscle core contract all at once. And what causes this? The cause of back pain muscle spasms is a tensed muscle due to over extension or sudden movement. In other words, if the muscle hasn't relaxed sufficiently prior to moving or extending it, a spasm can result.

A muscle spasm is not the same thing as a muscle cramp. Both involve a sudden contraction, but a cramp releases with movement. When your back spasms, it locks up and you cannot move.

There are a number of ways you can deal with a muscle spasm: rest; temperature change; ice massage; mindful movement; and over-the-counter pain reliever.

You can relieve the strain of stressed tissues by lying down. For back pain muscle spasms, try bringing your knees slowly to your chin, then hold the position for at least a minute. If this causes you pain, however, stop and try something else.

You can rub an ice cube over the sore region using a slow, circular motion. It takes a few minutes to numb the pain. Once the area numbs and relaxes due to the cold, fresh blood rushes to the area, which helps unclench the muscle fibers. Just be sure to keep the ice moving, and use a gentle massaging motion. Of course, this works best when you have help, since you can relax completely and not concern yourself with extending your arm to reach the back or neck area.

(Only apply heat if the area is still in spasm after 72 hours, since this gives your muscles enough time for any acute pain and swelling to subside. If you want to use temperature change prior to that, experts recommend that you apply cold.)

Once you have iced the spasm, slow and gentle movement helps bring back normal circulation and coaxes muscle fibers to return to their usual patterns. Avoid too aggressive a stretch, or you could make the spasm worse.

Once any pain and swelling begin to subside -- again, probably after several days -- you can also try breaking up any left-over muscle knot, simply by pressing a thumb or other finger into the region. At this point, the idea is to continue relaxing the muscle by breaking up any residual fluid or muscle fibers.

Any over-the-counter pain reliever such as aspirin, ibuprofen, or naproxen works best on this type of pain due to the anti-inflammatory effect. Acetaminophen is less effective since it is not an anti-inflammatory.
Finally, any abrupt neck or back spasm that includes a numb sensation, tingling, or a weak feeling could indicate a ruptured disk or injury to the nerve, and it is important to have it checked out by a qualified medical professional as soon as you can.

Find out how you can treat your back pain through my easy to follow course. Find out more on Back Muscle Pain. Seth Cooper runs a site on Back Pain Muscle Spasms.

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