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    • How to lose chest fat?
      By Health_is_Wealth in Health_is_Wealth's Blog
         0
      A strong, defined chest can be shown off at the beach or even casually when wearing a t-shirt. There are two main objectives you must strive for when working toward a cut chest: Build the chest muscles and burn the surrounding fat so the muscles can be seen. Meet these objectives by incorporating a well-balanced diet with a bodybuilding routine and aerobic exercise plan. Bodybuilding routines require high-volume work and should not be mistaken for strength training.
      Step 1
      Perform the bench press, incline press and pullovers for your chest workout two times per week. Select a weight range that allows you to lift the weight for a total of 10 to 15 reps for three to four sets. After two weeks of training, add weight that allows you to lift more for eight to 12 reps and complete five sets. Rest 30 to 90 seconds between sets -- this promotes muscle definition.
      Step 2
      Eat a diet that breaks down in nutrition between 55 and 65 percent carbohydrates, 12 and 20 percent protein, and 20 and 30 percent fat, according to the "Ace Personal Trainer Manual." Muscle building requires a diet rich in protein, and the average person eats enough protein required to build muscle. Muscles are also built from protein through intense training. The body requires fuel to complete intense training, and carbohydrates are your body's main source of energy.
      Step 3
      Eat six small meals a day, eating every two to three hours. This gives your body a steady stream of energy. Whole grains and unprocessed natural foods take longer to enter your system and offer steady energy, while processed foods high in refined sugar and flour enter your system faster than you can burn them and are then stored in the body as fat. Poultry and fish are recommended because they are significantly lower in fat than pork and beef.
      Step 4
      Subtract your age from 220; the difference is your maximum heart rate. Take your maximum heart rate and multiple it by 0.5 to get the bottom number of your moderate workout range. Multiply your maximum heart rate by 0.7 to get the top number of your moderate workout range as well as the bottom number of your vigorous workout range. Multiply your maximum heart rate zone by 0.85 to get the top number of your vigorous workout range. Complete at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.
    • Proper silymarin dosage to protect your liver from toxins
      By ednachopin in ednachopin
         1
      Did you know that silymarin is useful in treating chronic liver conditions? Milk thistle or Silybummarianum, known popularly as silymarin have been in use for carrying off bile, in cases of liver diseases from centuries back itself. The mechanism of action is not clearly outlined, still the wonders that silymarin can do to protect liver cells or hepatocytes from toxins are appreciated, even by the medical world. Silymarin has to be taken in the correct dosage to get the promised results, in the right interval of time.
      Silymarin dosage to be followed
      You have to consume 210mg silymarin thrice a day, to keep your liver back in healthy conditions. If milk thistle is taken in pure form like with honey or other traditional methods, you need to increase the dosage to 300 mg for three times a day. Silymarin is made by incorporating about seventy percent of natural milk thistle, formulating it suitably for treating liver problems. These modifications are done to make the medication more effective and better result-giving, after performing numerous medical trials. Nowadays, silymarin phosphatidylcholine, a variant is often used, as it displays better performance than natural milk thistle usage. You need to follow a different lesser dosage for this choline variant of silymarin. Only 240mg silymarin phosphatidylcholine has to be consumed, that too two times a day, to experience the same or even better results. The modified and newer silymarinmedicine would be good, for faster and active results to keep your liver healthier. You need to keep in mind that alcohol consumption during medication course should strictly be avoided, for active working of silymarin for your liver. 
      Make sure to stick on to the proper silymarin dosage, to enjoy the effects to the right levels and also for keeping your bodily health on check. Liver can be detoxified with the amazing effects of silymarin, which is consumed in the prescribed dosages in time. Visiting our Silymarin dosage can make you more clear about the dosage and you can vote for it.
    • The Major Fucoxanthin Benefits that You Need to Know
      By ednachopin in ednachopin
         0
      Several studies have been done and they have identified several Fucoxanthin benefits. Fucoxanthin refers to a carotenoid that grows in some edible seaweed types naturally. It usually occurs in form of a chloroplast pigment in the brown algae giving them their brown color. Fucoxanthin is basically a xanthophyll. This is a molecule with a structure that is similar to that of vitamin A and beta-carotene. The benefits of using Fucoxanthin include weight loss, anti-diabetes effects, and anti-tumor effects. However, it is difficult to get Fucoxanthin in its pure form although it is available in wakame as well as other brown seeds and in form of a purified dietary supplement. Generally, most people take brown seaweed or its extract to get this substance. As such, there is a possibility of suffering the side effects of Fucoxanthin since they do not take the recommended dosage. Such side effects include changes in the functions of thyroid because of excess iodine. 
      Advantages of taking Fucoxanthin over traditional medicine 
      Compared to traditional medicine that is taken for similar purposes, Fucoxanthin has several advantages. For instance, Fucoxanthin does not act as a stimulant such as caffeine, bitter orange or ephedra which are taken as anti-obesity supplements. It also promotes DHA formation which increases insulin sensitivity. There are no known supplements that can be taken with Fucoxanthin to enhance its effectiveness. 
      Fucoxanthin for weight loss 
      A study published by the University of Michigan showed that among the major Fucoxanthin benefits is that it can be used as a weight loss supplement. This is because it reduces abdominal fat while inhibiting the growth or formation of fat tissue. Another study done by Japanese researchers in Hokkaido University also showed that Fucoxanthin promotes abdominal fat loss in rats. The mechanism behind this activity is that Fucoxanthin targets UCP1 which is a protein that enhances burning of abdominal fat. 
      Fucoxanthin for diabetes 
      A journal of the National Institute of Health reported in July 2013 that Fucoxanthin shows anti-diabetes effects in mice. The mechanism behind this is that Fucoxanthin decreases the levels of blood glucose and insulin. According to researchers, the anti-diabetes effects of Fucoxanthin might be due to its ability to promote DHA formation. This is an omega-3 fatty acid that increases insulin sensitivity. It also reduces bad cholesterol while improving triglycerides. 
      Dealing with cancer 
      In Vivo studies that were conducted in November 2004 and published by the US National Library of Medicine, Fucoxanthin was found to inhibit skin and duodenal carcinogenesis as well as liver tumorigenesis. The mechanisms behind this activity of Fucoxanthin are thought to include arresting cell cycle and apoptosis induction. However, the real molecular mechanism behind this anti-cancer effect is not known. 
      Potential side effects 
      Despite the fact that there are many Fucoxanthin benefits, no adequate research has been done on Fucoxanthin. Therefore, there are only few side effects that it is known to cause. For instance, when taken in inappropriate dosage, Fucoxanthin changes the functioning of thyroid since it causes excess iodine in the body. To avoid such side effects, Fucoxanthin should be taken in the right dosage whether in its natural form or as a pure dietary supplement. Pregnant and nursing women, children, people with medical conditions and those taking medication should also avoid taking Fucoxanthin because its safety to them is yet to be established. Fucoxanthin side effects can also be avoided by consulting a healthcare provider before using it as a treatment.
    • How to Lose Fat Cheeks
      By Health_is_Wealth in Health_is_Wealth's Blog
         0
      The face and cheeks are not immune from carrying excess fat. It would be nice and convenient if making a few funny faces would get rid of facial fat, but spot reducing doesn't work on the face any more than it does elsewhere on the body. Instead, losing fat from the face requires regular exercise and a healthy diet. The good news is that exercise and diet will help you lose weight all over the body, as well as strengthen your cardiovascular system and reduce your risk of weight-related ailments such as heart disease and diabetes. Plus, facial exercises will tone your skin and give you a more youthful appearance.
      Step 1
      Exercise at a moderate intensity for 150 to 300 minutes per week per the recommendation of the Centers of Disease Control and Prevention. Although the CDC reports that exercising 10 minutes a time works, to do so requires working out several times a day. Another option is to exercise 30 to 60 minutes at a time, five days a week. Perform any exercise that raises your heart and breathing rate. To keep your routine from getting boring or tedious, choose a variety of exercises such as aerobic classes, running, tennis or any activity you enjoy.
      Step 2
      Lift weights two or more times a week. Weight-bearing exercise builds muscle, which can increase your metabolism to burn more calories throughout the day. Tone all the major muscle groups including the shoulders, arms, back, chest, abs, hips and legs.
      Step 3
      Perform the lion pose to strengthen facial and neck muscles. Kneel on a mat, crossing one ankle over the other and resting your buttocks on your heels. Splay your fingers out wide with your palms on your knees. Breath in through your nose while opening your eyes and your mouth wide. Stretch your tongue out and down toward your chin. Exhale through your mouth making a "ha" sound. Perform three to six "roars."
      Step 4
      Perform a facial twist with a yoga body twist. You can add a facial twist to any yoga twisting pose such as Bharadvaja's Twist. From lion pose in Step 3, shift your left hip to the side, resting your buttock on the floor. Rest the right ankle on the arch of the left foot. If your hips are tight, sit your buttocks on a rolled up towel. Breath in while you sit up tall, lengthening through the spine. Exhale while twisting your torso to the left. Rest your right hand on your left thigh and wrap your left arm behind you, reaching for right elbow. Turn your head to the left or for a counter twist, turn it to the right. While in the twist, use your facial muscles to pull your lips and cheek to the left. Slowly release from the pose and repeat on the other side.
    • A Quick Look at Stevia Extract
      By ednachopin in ednachopin
         0

       
      What is Stevia extract?
      It is an extract of the Stevia rebaudiana plant that is found in tropical regions of the world. It has been used for centuries as a natural sweetener and is being as seen a healthy alternative to sugar. While there are other sweeteners available, most of them are artificial whereas stevia is a completely natural extract.
      Benefits of Stevia:
      a. Lowers Blood pressure: High blood pressure is a contributing factor for many dangerous diseases including stroke, heart disease and kidney failure. Stevioside is a compound found in stevia that naturally reduces blood pressure.
      b. Lower Blood Sugar Levels: One of the biggest problems with sweeteners such as sugar is the adverse affect they have on blood sugar levels. This is also the biggest cause of diabetes. High sugar levels prevent the body from producing insulin. Stevia has been known to lower blood sugar better than most artificial sweeteners.
      c. Beneficial for controlling Cholesterol: Another study has shown that stevia is very effective in controlling oxidised LDL cholesterol levels. So it can be useful in preventing heart disease. There are also other anti-inflammatory and diuretic effects of the extract that are being looked into. 
      d. Anti-bacterial properties: Stevia also has anti-bacterial properties that can be very useful for fighting against cavities, tooth decay and mouth sores. It prevents the growth of infectious organisms in the gums and improves oral health in a big way.
      Dosage for Stevia:
      An extensive study carried out by the WHO in 1998 has shown that Stevia is safe to eat in volumes of 4 mg/kilogram of body weight. This is the daily dosage. But many people do take as much as 15 mg per day without experiencing any side effects or problems.
      Who should not take Stevia?
      Stevia is known to cause some reactions in people who are allergic to plants from the Compositae or Asteraceae family. Also people who take lithium medication should consult their doctor before using stevia.
      Stevia Side Effects:
      1. Bitter Taste: though Stevia is very sweet, it can leave a bitter after taste that is not very pleasing. It takes some time to get used to it.
      2. Stomach Upset: Some people have reported suffering from Nausea after ingesting Stevia. 
      What other drugs can affect Stevia?
      As we mentioned earlier, it has been seen that Stevia acts as a diuretic and can nullify the use of Lithium. So people who use Lithium medication should consult their doctor before starting off with Stevia
      Hopefully this article would have helped you learn a bit about this new natural sweetener. You can find much more detailed information from other links on our website. In any case, Stevia is becoming very popular with the general public today and you too can get benefit from it. 
       
      Reference
      Ms. Gertrude Krajcik. What is stevia.On stevia extract supplement web.23/06/2015

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  • Making Your Own Flu Fighting Elderberry Syrup

    By Bob

    With this year shaping up to be a bad flu season, you don't have to be a victim of the flu virus. The fact is, there is an herb that can protect you from the flu. My family of six have been using this remedy for over 6 years now and not a single family member has contracted the flu since we started using it. It's backed up by sound research, but of course the pharmaceuticals are not able to profit from it since it's a natural herb. The herb I speak of is Elderberry, and it's available in many different forms. You can buy a syrup for children, pills for adults, but what I prefer is to make my own syrup. It's easy, and you can buy bulk organic elderberries from nearly any health food store. This way you know you are using top of the line elderberries that have been grown organically. It's also much cheaper to make than pre-made syrups. What you are going to start with is some organic elderberries. You take a half cup of elderberries to three or four cups of water.
    You want to boil them and allow the water to reduce into a syrup.
    Now you will want to add some flavor, and you can pretty much add any flavors you desire, but I usually add maple syrup or honey. If your child is under 1, you DO NOT want to use honey, so stick with syrup or organic sugar.
    Once you get a flavor and consistency and taste you like, you can turn off the heat and allow the syrup to cool.
    Once cooled, take some cheese cloth with a funnel and filter out the syrup.
    That's it. you will have enough syrup to last you nearly all winter! Take about two or three teaspoons a day and you should remain flu free all winter! Remember to take it before you get sick, so take it every morning before starting your day. It seems to mainly work on the flu, so if another type of bug is going around, you may still get a cold. I was skeptical at first when we first starting using elderberry instead of the "flu shot". After over five years of being flu free, we are sold on elderberry as our flu remedy. It works, and it's cheap to make, so why haven't you tried it yet?
    • 0 comments
    • 308 views
  • Advocare SLAM Review and Free Sample! There's a catch.

    By Bob

        Advocare SLAM Energy Drink Do you hate it when you are too tired to hit the gym? What if there were a product that could quickly pick you up? Quick glance at the benefits:   Conveniently packaged. Can easily take it with you anywhere.Loaded with vitamin B-12.Added amino acids. Great for muscle building.Caffeine. Safe and effective energy booster.Sugar Free. No extra calories and great for low carb diets.Sustained Energy. Maintain energy throughout the day.I found a product I think you will like. As a personal trainer for more than 20 years, I know what it's like to lack energy. I know it feels when you are groggy, tired, and just plain lazy. Wouldn't it be nice to have a quick shot that can quickly pick you up? Advocare SLAM is an energy drink. It's designed to give you a boost of energy when you need it. I have found that it delivers on that promise. Looking to buy some SLAM NOW? Click here to order SLAM Now: https://www.advocare.com/150316032/   Get a free sample while supplies last I am looking for honest reviews of this product. While supplies last, I will send you one free sample. Supplies are severely limited, and you are limited to one per person. To get your free sample, simply join the forums and PM me your contact information. You must reside in the USA, be at least 18 years old. Why am I giving away free samples? What's the catch? I am considering becoming an Advocate distributor. I already signed up, but I need your help before I can move forward. All I ask for in return is your honest feedback about the product. I cannot sell a product unless I know people find it useful and helpful! I need honest feedback from normal people. Why should you hurry? Because supplies are very limited and I will be sending them on a first come basis.
    • 8 comments
    • 388 views

Our community blogs

  1. A strong, defined chest can be shown off at the beach or even casually when wearing a t-shirt. There are two main objectives you must strive for when working toward a cut chest: Build the chest muscles and burn the surrounding fat so the muscles can be seen. Meet these objectives by incorporating a well-balanced diet with a bodybuilding routine and aerobic exercise plan. Bodybuilding routines require high-volume work and should not be mistaken for strength training.

    Step 1
    Perform the bench press, incline press and pullovers for your chest workout two times per week. Select a weight range that allows you to lift the weight for a total of 10 to 15 reps for three to four sets. After two weeks of training, add weight that allows you to lift more for eight to 12 reps and complete five sets. Rest 30 to 90 seconds between sets -- this promotes muscle definition.

    Step 2
    Eat a diet that breaks down in nutrition between 55 and 65 percent carbohydrates, 12 and 20 percent protein, and 20 and 30 percent fat, according to the "Ace Personal Trainer Manual." Muscle building requires a diet rich in protein, and the average person eats enough protein required to build muscle. Muscles are also built from protein through intense training. The body requires fuel to complete intense training, and carbohydrates are your body's main source of energy.

    Step 3
    Eat six small meals a day, eating every two to three hours. This gives your body a steady stream of energy. Whole grains and unprocessed natural foods take longer to enter your system and offer steady energy, while processed foods high in refined sugar and flour enter your system faster than you can burn them and are then stored in the body as fat. Poultry and fish are recommended because they are significantly lower in fat than pork and beef.

    Step 4

    Subtract your age from 220; the difference is your maximum heart rate. Take your maximum heart rate and multiple it by 0.5 to get the bottom number of your moderate workout range. Multiply your maximum heart rate by 0.7 to get the top number of your moderate workout range as well as the bottom number of your vigorous workout range. Multiply your maximum heart rate zone by 0.85 to get the top number of your vigorous workout range. Complete at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.

  2. Did you know that silymarin is useful in treating chronic liver conditions? Milk thistle or Silybummarianum, known popularly as silymarin have been in use for carrying off bile, in cases of liver diseases from centuries back itself. The mechanism of action is not clearly outlined, still the wonders that silymarin can do to protect liver cells or hepatocytes from toxins are appreciated, even by the medical world. Silymarin has to be taken in the correct dosage to get the promised results, in the right interval of time.

    Silymarin dosage to be followed

    You have to consume 210mg silymarin thrice a day, to keep your liver back in healthy conditions. If milk thistle is taken in pure form like with honey or other traditional methods, you need to increase the dosage to 300 mg for three times a day. Silymarin is made by incorporating about seventy percent of natural milk thistle, formulating it suitably for treating liver problems. These modifications are done to make the medication more effective and better result-giving, after performing numerous medical trials. Nowadays, silymarin phosphatidylcholine, a variant is often used, as it displays better performance than natural milk thistle usage. You need to follow a different lesser dosage for this choline variant of silymarin. Only 240mg silymarin phosphatidylcholine has to be consumed, that too two times a day, to experience the same or even better results. The modified and newer silymarinmedicine would be good, for faster and active results to keep your liver healthier. You need to keep in mind that alcohol consumption during medication course should strictly be avoided, for active working of silymarin for your liver. 

    Make sure to stick on to the proper silymarin dosage, to enjoy the effects to the right levels and also for keeping your bodily health on check. Liver can be detoxified with the amazing effects of silymarin, which is consumed in the prescribed dosages in time. Visiting our Silymarin dosage can make you more clear about the dosage and you can vote for it.

  3. Looks like JumpStretch is no longer in the heavy duty resistance bands business, but luckily Amazon has picked up the ball and now sells a large variety of resistance bands. They have the hard core power lifting bands and the other types of resistance bands. 

    I have not yet tested any of the resistance bands on Amazon, but they look identical to the ones JumpStretch sold years ago. 

  4. Many times I am asked, "is it possible to turn fat into muscle?". The answer is, no, it's not possible to turn fat into muscle. They are completely different types of body tissues. Muscle is muscle and fat is fat. 

    This myth has been around far longer than I have, and I am not sure if it will every go away, but the answer is, with 100% certainty, no! You cannot turn fat into muscle. 

  5. Would you like to know how you can make your business cards sticky so your clients just can't throw them away?

    How about a card that forces your potential clients to take the next step and sign up for your services ... today? 

    If you read my last article, you know how to make your business card stick out. You know how to catch potential clients attention, how to test your card, and make a card that kills the competition. Now it's time to make your card valuable to your potential clients. 

    So how do you make your business card valuable to your potential personal training clients? It's just a card after all, but what if there were a way to make that card valuable, perhaps worth $100 to that specific client? It's amazingly simple to do. 

    All you have to do is ... 

    Make A Limited Time Offer

    Advertisers know how well this works, which is why they always include a limited time offer. You can do the same thing with your business card. On the back of your business card you should have some kind of limited time offer. 

    You can use your imagination for this, but something like 1 free training session with the presentation of this business card (limited 1 per customer). Now the potential client has a reason to keep your business card. It now has value. 

    You should also mention how much of a value this is. For example, if you charge $75 a session, you should put (A $75 value) on there too. 

    You're off to a great start, but you're not done yet. If the potential client thinks the offer will last forever, they have no reason to act. They will simply put it in their wallet and forget about it. It's human nature, you have to give them a reason to act ... now! 

    Now you must force them to act by making it a limited time offer. Or you can limit the number of potential clients who will be able to get the offer.

    For example, on your business card you can state the offer is only good until a specific date that should be rather close, perhaps a few weeks out. Or you can state that you will only accept the first 10 clients who contact you within a specific time frame. Both work to get serious potential clients to act. 

    This means you will want to purchase a smaller number of more specific business cards. It's worth it because a card that pulls in clients is worth its weight in gold! Don't fall for the trap of ordering thousands of useless business cards that will do nothing to pull in clients. 

    Next we will talk about making a name for yourself, starting with a good website that pulls in clients like a magnet. 

    Please add your own comments, tricks, suggestions below. Let me know if you find this information valuable. 

     

  6.  

     

    Advocare SLAM Energy Drink

    Do you hate it when you are too tired to hit the gym?

    What if there were a product that could quickly pick you up?

    Quick glance at the benefits:

     

    1. Conveniently packaged. Can easily take it with you anywhere.
    2. Loaded with vitamin B-12.
    3. Added amino acids. Great for muscle building.
    4. Caffeine. Safe and effective energy booster.
    5. Sugar Free. No extra calories and great for low carb diets.
    6. Sustained Energy. Maintain energy throughout the day.

    I found a product I think you will like. As a personal trainer for more than 20 years, I know what it's like to lack energy.

    I know it feels when you are groggy, tired, and just plain lazy. Wouldn't it be nice to have a quick shot that can quickly pick you up?

    Advocare SLAM is an energy drink. It's designed to give you a boost of energy when you need it. I have found that it delivers on that promise.

    Looking to buy some SLAM NOW?

    Click here to order SLAM Now: https://www.advocare.com/150316032/

     

    Get a free sample while supplies last

    I am looking for honest reviews of this product. While supplies last, I will send you one free sample. Supplies are severely limited, and you are limited to one per person. To get your free sample, simply join the forums and PM me your contact information. You must reside in the USA, be at least 18 years old.

    Why am I giving away free samples?

    What's the catch?

    I am considering becoming an Advocate distributor. I already signed up, but I need your help before I can move forward.

    All I ask for in return is your honest feedback about the product. I cannot sell a product unless I know people find it useful and helpful! I need honest feedback from normal people.

    Why should you hurry? Because supplies are very limited and I will be sending them on a first come basis. :)

  7. Learn How To Make Your Body A Fat Burning Machine!

    Living Life The Paleo Way

    Are you tired of the yo-yo dieting?

    Are you ready to change your lifestyle once and for all?

    The Paleo diet has been around since the beginning of human kind. It's the way our ancestors ate before our culture was overrun with fattening carbohydrates.

    Carbohydrate increase insulin levels in your body. The causes two major problems.

    1. Your body stores fat when insulin levels are elevated.
    2. Your body does not release fat to be used as fuel in the presence of elevated insulin levels.

    The Paleo diet fixes both of those problems.

    Turn Your Body Into A Fat Burning Machine

    In this book you will learn how to turn your body into a fat burning machine. Your body can burn fat instead of carbohydrates, and this FREE e-book will show you how.

    Register Now To Get Your Free Copy

    We value our members and we want you to join our community. We also hope you will take part in our discussions and help us grow our site. We are a friendly group of personal trainers and fitness enthusiasts. We offer many free e-books for our members. All you have to do is join our forum and follow the link below.

    Click here to register for a free account

    Click here to download your free e-book.

  8. Losing excess weight seems to be of concern for most of us. That extra flab can be a deciding factor for a lot of diseases. So, there’s a necessity for weight loss, and these days almost everyone is feeling the need to shed those extra pounds. There are many ways to accomplish this. You can try out a regular exercise routine or go on a strict diet.

    But, does it feel good having to say no to your favorite dishes and comfort foods? Of course not. So, you must find a few ways to lose weight and still get to indulge in your favorite dishes every now and then. Yes, you must follow a nutritious and well-rounded diet, but there are a few tricks that can help you keep the fun alive as well. Here’s a sneak peek at some of those tricks.

    Love Junk Food, Don’t Get Addicted

    It can be difficult to do away with junk food. Surely, it is too delicious to stop eating it completely. Besides, leaving junk food altogether will only make you crave it more, which, these cravings if not satiated, will only lead to further weight gain. However, the best way to solve this problem is to continue eating your favorite dishes, but only once in a while. You might love these foods, but make sure that it’s okay for you to go without them for some time as well, if necessary.

    Plan a Proper Structure for Your Meals

    You are on a diet, and you have quit eating almost every delicious dish that you loved. Yet, you are not experiencing the desired results. Well, are you following a proper eating schedule? It is important for you to ensure that there are no long lapses between your meals. Try to fill up these particular lapses with healthy snacks. This will also ensure that you are not feeling too hungry between and during your meals, as it can result in overeating. Therefore, it is essential to have a proper structure for your meals, which is sure to help you lose weight.

    Never Ever Skip Breakfast

    While dieting, there is a common trend among a lot of people. They try to lessen the amount of food they eat, which is quite obviously not the best way to go about losing weight. However, they still tend to skip a few meals, and the majority of them select to skip breakfast. Well, skipping your breakfast usually has multiple severe and negative impacts. It can affect your:

    ● Weight loss goals

    ● Blood pressure

    ● Risk for diabetes

    ● Risk for heart diseases

    In fact, it is often said that breakfast is the most important meal of the day. So, it’s imperative for you to eat your breakfast before starting your day’s work. In fact, you should have a full breakfast to ensure that you remain full for quite some time.

    Avoid Late Night Snacking

    Snacks are among the most favorite foods of a lot of people. They might also be yours as well. But, that does not mean you should always eat them. In fact, many of your favorite snacks can be quite high in calorie content. So, it is essential to avoid them. However, you can have healthy snacks between meals to keep yourself full to avoid overeating. But, you should always stay away from late night snacking. Try to have your last meal of the day about three hours before you go to bed. Sleep slows down your metabolism. So, the fat that you consume late at night hardly gets burned. Instead, it is stored in the body, thus making you add on those extra pounds.

    Try to Avoid Eating Out

    You can plan to have a healthy lunch. But, it’s difficult to have that when you continuously eat out. In fact, there are plenty of reasons why you should always try to avoid eating out. Instead, bring your own lunch from home and pack only healthy foods for lunch or dinner. It will help you remain fit and healthy. Besides, you can also save some extra money this way. However, if there’s no other way for you to eat but to dine out, try to go for baked and boiled foods. It’s a good way to remain healthy despite having to eat out.

    Follow the Best Dieting Habits

    Well, this is one of the most important things you need to do while dieting for weight loss. And, this holds true even if you are not getting the results that you want despite remaining on your strict diet. You should try to eat slowly and savor any food that you are having. And, you need to do away with the unhealthy habit of rewarding yourself with only foods.

    These are just a few tricks you can try while dieting. You won’t need to work too hard to achieve these, but the results can be wonderful.

    Losing excess weight seems to be of concern for most of us. That extra flab can be a deciding factor for a lot of diseases. So, there’s a necessity for weight loss, and these days almost everyone is feeling the need to shed those extra pounds. There are many ways to accomplish this. You can try out a regular exercise routine or go on a strict diet.

    But, does it feel good having to say no to your favorite dishes and comfort foods? Of course not. So, you must find a few ways to lose weight and still get to indulge in your favorite dishes every now and then. Yes, you must follow a nutritious and well-rounded diet, but there are a few tricks that can help you keep the fun alive as well. Here’s a sneak peek at some of those tricks.

    Love Junk Food, Don’t Get Addicted

    It can be difficult to do away with junk food. Surely, it is too delicious to stop eating it completely. Besides, leaving junk food altogether will only make you crave it more, which, these cravings if not satiated, will only lead to further weight gain. However, the best way to solve this problem is to continue eating your favorite dishes, but only once in a while. You might love these foods, but make sure that it’s okay for you to go without them for some time as well, if necessary.

    Plan a Proper Structure for Your Meals

    You are on a diet, and you have quit eating almost every delicious dish that you loved. Yet, you are not experiencing the desired results. Well, are you following a proper eating schedule? It is important for you to ensure that there are no long lapses between your meals. Try to fill up these particular lapses with healthy snacks. This will also ensure that you are not feeling too hungry between and during your meals, as it can result in overeating. Therefore, it is essential to have a proper structure for your meals, which is sure to help you lose weight.

    Never Ever Skip Breakfast

    While dieting, there is a common trend among a lot of people. They try to lessen the amount of food they eat, which is quite obviously not the best way to go about losing weight. However, they still tend to skip a few meals, and the majority of them select to skip breakfast. Well, skipping your breakfast usually has multiple severe and negative impacts. It can affect your:

    ● Weight loss goals

    ● Blood pressure

    ● Risk for diabetes

    ● Risk for heart diseases

    In fact, it is often said that breakfast is the most important meal of the day. So, it’s imperative for you to eat your breakfast before starting your day’s work. In fact, you should have a full breakfast to ensure that you remain full for quite some time.

    Avoid Late Night Snacking

    Snacks are among the most favorite foods of a lot of people. They might also be yours as well. But, that does not mean you should always eat them. In fact, many of your favorite snacks can be quite high in calorie content. So, it is essential to avoid them. However, you can have healthy snacks between meals to keep yourself full to avoid overeating. But, you should always stay away from late night snacking. Try to have your last meal of the day about three hours before you go to bed. Sleep slows down your metabolism. So, the fat that you consume late at night hardly gets burned. Instead, it is stored in the body, thus making you add on those extra pounds.

    Try to Avoid Eating Out

    You can plan to have a healthy lunch. But, it’s difficult to have that when you continuously eat out. In fact, there are plenty of reasons why you should always try to avoid eating out. Instead, bring your own lunch from home and pack only healthy foods for lunch or dinner. It will help you remain fit and healthy. Besides, you can also save some extra money this way. However, if there’s no other way for you to eat but to dine out, try to go for baked and boiled foods. It’s a good way to remain healthy despite having to eat out.

    Follow the Best Dieting Habits

    Well, this is one of the most important things you need to do while dieting for weight loss. And, this holds true even if you are not getting the results that you want despite remaining on your strict diet. You should try to eat slowly and savor any food that you are having. And, you need to do away with the unhealthy habit of rewarding yourself with only foods.

    These are just a few tricks you can try while dieting. You won’t need to work too hard to achieve these, but the results can be wonderful.

    Shannon "The Cannon" Hudson, founder and CEO of 9Round Franchising, For Fitness franchise and Gym franchise contact 9Round

  9. I got side tracked on this blog and I apologize to anyone who may have been following along. I ended up moving to another state and wasn't able to stay on track, but I will get back on this with regular updates.

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    This blog will follow my own quest to follow my dreams and start my very own gym and any pitfalls that I may fall into along the way. I plan on opening my own health club in about 6 months to a year, and I am in the very early planning stages. I am planning on starting small, maybe a personal training studio, and the goal is to start with as little as $30K. The funds will be cash and not from a loan, so anything I make will go directly to running costs and profit, not loan repayment. I am very curious to see if a gym can be started and successful for only $30K. It’s an experiment if you will. This blog will follow that quest.

    I will be purchasing used equipment and looking for a location with fairly cheap rent and an unsaturated market. So far this has been extremely difficult to find, but I am prepared to move my family to see this dream of gym ownership become a reality. My first object is to find a good location. Location, location, location. I have found a few target markets that either have very few gyms, or which have no personal training studios. Which one I plan on starting will depend on the location and competition.

    I will be updating this blog with real time information as it happens, and I will post how much I spend and on what. Of course I will not post any information on where my club will exist until I get all the pieces in place, but I will post all other details for anyone interested.

  10. blog-0447558001330367714.jpg

    Ya know...you have to give them credit. McDonald's is trying to make everyone "believe" you can eat healthy and lose weight there with their salads, but this place isn't holding anything back!

    The Heart Attack Grille is located in Las Vegas, NV and blatantly states that if you are 350lbs or heavier, you get to eat free. They have four different types of burgers there, ranging from the bypass to the quadruple bypass.

    Wow! Can you imagine if you actually had a heart attack while eating there? Ummmm....you might want to click here below:

    Man Suffers Heart Attack at the Heart Attack Grille

    It's all fun and games until someone has a heart attack at the Heart Attack Grille!

    Better Train Harder!

    Adam Freeman | Personal Training

    (910) 388-9899

    AdamFreemanPT@yahoo.com

    Wilmington NC Personal Trainer and Weight Loss Specialist

  11. blog-0796354001323715350.jpg

    I purchased Practical Programming For Strength Training about two weeks ago. Since I love reading everything related to fitness and strength training, I gave this book a once over.

    If you are looking for a book that covers just program creation, then you may be disappointed by this book. When I read the introduction, the author made some very good points regarding the fact that most books seem to fall short when it comes to actual program creation. The author mentions Zatsiorsky, verkhoshansky, and a few other Russian authors and suggests that most of the information presented in their books are based on unproven theories. Rippetoe does make some good points regarding Russian training, but the gist is that the information and literature to verify the information is lacking. The authors also make some valid points regarding periodization and the lack of research in this area as well, all valid points IMO.

    The part where I have to disagree with the authors is when it comes to the actual creation of programs, reps, sets, etc. Of course you have to get through a few chapters of basics before you get to the actual programs the book presents, but if you have little to no experience in the field, this information will be useful for you, but if you are looking for just a book on program creation, then you might want to skip the first few chapters. The book goes on to present basic programs for each level of training. There are a few things in this book that I have to call into question, such as using the same novice routine for all trainees, which seems to violate the laws of individual differences, but it probably doesn't matter with novice trainers who will react positively to nearly any type of program thrown at them.

    Overall, I would suggest this is a good book to read just to get some ideas on how others may train, and of course I would suggest you give the workouts a try to see how they work for you. You never know when you will find an excellent workout that produces superior results, so always remember to have an open mind when it comes to new training techniques and programs. I wish this book would have stuck to program creation instead of the basics, but it is what it is.

  12. ips' Blog

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  13. Alright, I wanted to post a sample copy of my workout log. This is posted in word document format so it can be easily formatted to your own liking, but I hope it's helpful for anyone who is looking for a workout log they can easily modify and print. I have had a lot of people tell me they don't use a workout log because they are not sure how to set one up or use one. This one is very simple, and anyone can quickly edit it to their own liking.

    This one is based on a 4 day workout split, but you can easily add more workout days or change it to suit your own needs. I filled in the first portion so you can see how I keep track of sets/reps/weight. I don't usually write each set, but rather just use the reps/weight to keep track of how many sets I have completed.

    Workout Routine.docx

  14. Fats are created when you consume more calories than you burn. Most of people simply aren't able to measure how much they eat and how much are they active daily. Many other things affect on the energy balance, like high level of cortisol (hormone which is related to stress) which slows down metabolic functions and increases creating fats. You can decrease the level of cortisol by less exposure to stressful situations and organizing your daily schedule. But these changes are almost insignificantly. It's on you only to pay attention on your calorie intake.

    You probably know that fats in your organism are stored in fat cells. Most of those cells are directly under the skin, but small part is located in abdominal cavity and is called abdominal fat. Fats can even appear on undesirable places like liver or pancreas. Your look depends about those fats under your skin. Getting or losing fat depends about calorie balance. Fat surplus occurs when creating amounts of fat exceeds ability of fat oxidation. Fat deficit occurs when amounts of fat are smaller than ability of their oxidation.

    When you eat fats, you won't stimulate them to better oxidation as is the case with proteins and carbohydrates. Fat intake doesn't have any impact on absorption of other nutrients.

    Carbohydrates are converted to fats only when you overeat with them, when you consume huge amounts of carbohydrates daily. Amount of carbohydrates which will be converted to fat depends about your daily activity and size of your muscle mass. When your amounts of carbohydrates are filled and you consume too much calories daily, the rest of carbohydrates you consume will be converted in fat, what is more often in people with too much level of insulin who have more developed lipogenesis. Those people are predetermined to weight gain more than others. Lipogenesis is the process of fat production. The opposite effect is called lipolysis, what means degradation of fat.

    When you eat too much carbohydrates than your body needs, your organism precipitates more fat. It's happening because surplus of carbohydrates stops fat oxidation (fat burning). While you are in carbohydrate surplus, all fats you eat are precipitated as fat cells.

    It's the same story with proteins. When you eat too much proteins than your body needs, oxidation of carbohydrates and fats is decreased. This way is created bigger surplus of carbohydrates and fats. That means that too much proteins can indirectly make you fat. Consumed proteins are most burned because they release most of warmth. It is very hard to be in protein surplus so it's little probability that you get fat because of too much protein intake.

    If you don't understand everything, I can explain you all this on the other way. Amount of fats that you consume isn't changed, but surplus of the carbohydrates or proteins causes decreased oxidation of fats. Carbohydrate surplus causes increased oxidation of carbohydrates and decreased oxidation of fats, therefore most fats that you consume are stored as fat cells. However, it's very little chance for you to get fat of too much proteins because it's very challenging to consume sufficient amounts of proteins per one kilogram of bodyweight if you are bodybuilder. It's much easier to overeat with carbohydrates because most of the food contains great amounts of carbohydrates. Junk food is very rich in sugars (fast absorbing carbohydrates). Many people who are overeating with that kind of food have problems with overweight.

    Have you ever asked yourself why not to completely eliminate fats from your diet plan? If you think that non-consuming of fats will help you to lose weight, you are wrong. When you eat too much of carbohydrates or proteins or both, lipogenesis is guaranteed and you are getting fat. If you consume too little fats, then your body starts to convert carbohydrates, and in rare cases proteins, in fats. The main point is very simple: Don't eat too much because you will get fat. Pay attention on those things when organizing your diet plan.

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