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Metabolism and weight loss: How you burn calories

Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories.

You’ve probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body’s basic energy needs, it’s your food and beverage intake and your physical activity that ultimately determine how much you weigh. Melting those extra pounds of fat off your butt can be the hardest area to address. With Garcinia Cambogia  you’ll have a powerful ally in your quest for a firm and sexy butt. Order Now

Metabolism: Converting food into energy

metabolismMetabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

DISCOVER 5 IMPRESSIVE BENEFITS TO  YOUR OVERALL FITNESS… The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate, including:

  • Your body size and composition.The bodies of people who are larger or have more muscle burn more calories, even at rest.
  • Your sex.Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
  • Your age.As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your basal metabolic rate accounts for about 70 percent of the calories you burn every day.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

  • Food processing (thermogenesis).Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for 100 to 800 of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
  • Physical activity.Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

Metabolism and weight

lose_weightIt may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs. Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing’s syndrome or having an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.

While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone will lose weight when they burn up more calories than they eat. Therefore, to lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.

A closer look at physical activity and metabolism

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morning workout to boost the metabolismWhile you don’t have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn.

In fact, some people who are said to have a fast metabolism are probably just more active — and maybe more fidgety — than are others.

You can burn more calories with:

  • Regular aerobic exercise. Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine. Everything you need to bring your workout to life.
  • If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can’t set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
  • Strength training. Strength training exercises, such as weightlifting, are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
  • Lifestyle activities. Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories.
  • Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss.

No magic bullet

Don’t look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects. Dietary supplement manufacturers aren’t required by the Food and Drug Administration to prove that their products are safe or effective, so view these products with caution and skepticism, and always let your doctors know about any supplements you take.

best food to boost metabolismThere’s no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.

Our knowledge is increasing about all of the mechanisms that impact appetite, food selection, and how your body processes and burns food.

Your health care provider can help you explore interventions that can help you lose weight.




10 High-Energy Ways to start the day

Morning madness can make you feel like food is a time-luxury you can’t afford. But research shows that breakfast eaters are slimmer and healthier than their coffee-only counterparts. One reason: People who start out empty are more likely to overeat later. Need something to eat almost anywhere?No problem.

Healthy-Breakfast-2

Fuel up right with these 10 breakfasts. They’ve got lots of fiber to control cravings, protein to trim appetite, and a dab of healthy fat to keep you full for hours.

1.Brown Bag

What to take along for the car, bus, or train: A stick of string cheese, a slice of whole-wheat bread, and a cup of  seedlessred grapes. Calories, 212; protein, 10; carbs, 28; fat, 7; sugars, 17; fiber, 3

2.Blender Bliss

Throw everything here into the blender and whip up a delicious smoothie: 1 small banana, ½ cup frozen blueberries, 1 cup nonfat plain yogurt, ½ Tbs. honey,½ Tbs. flaxseed oil. Calories, 357; protein, 15; carbs, 71; fat, 7; sugars, 47; fiber, 5

3.Grab and Go

On even the craziest mornings, there’s still time to prime your body with this healthy fast food: a pear or apple, a handful of almonds, and 7 low-fat Triscuits. Calories, 392; protein, 10; carbs, 54; fat, 18; sugars, 18; fiber, 12

4.Desk-Top Parfait

Not ready to eat first thing? At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape Nuts cereal in a baggie and sprinkle on top when you get to work. Calories, 253; protein, 10; carbs, 53; fat, 1.5; sugars, 28; fiber, 7

5.Morning Mini-Meeting

Even if it’s casual enough to eat while you talk, still think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk. Calories, 349; protein, 17; carbs, 50; fat, 9; sugars, 28; fiber, 6

6.Pre- or Post-Workout

This simple homemade trail mix will get you going: 1 cup Cheerios, 7 walnut halves, 2 Tbs. dried raisins, and a sliced medium apple. Calories, 317; protein, 5; carbs, 55; fat, 11; sugars, 23; fiber, 8

7.Convenience Stop Today

Even mini-marts have some healthy options. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal. Calories, 316; protein, 11; carbs, 54; fat, 2; sugars, 25; fiber, 5

8.Chill-Chaser for Warmth

Get stick-to-your-ribs goodness by mixing 1 cup hot oatmeal with 1 diced apple, 8 chopped pecan halves, and 1 cup skim milk. Calories, 365; protein, 14; carbs, 56; fat, 10; sugars, 28; fiber, 4

9.The Drive-Thru Dash

Not a first choice, but better than nada. At Dunkin’ Donuts, get half of a wheat bagel (they’re huge), a small OJ, and a half pint of 1% milk. Calories, 343; protein, 18; carbs, 70; fat, 5; sugars, 24; fiber, 2

10.Slow Sundays

At last, there’s time to savor the meal, and the day. Start with a half a grapefruit. Scramble a large egg with some sautéed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax. Calories, 355; protein, 19; carbs, 39; fat, 12; sugars, 12; fiber, 6

Enjoy your Day!!!




The Beauty of Food: Cooking The Right Foods And Eating For All The Right Reasons

Food doesn’t have to be a four-letter word. In fact it can be a fortifying and rejuvenating experience.

In fact, many experts agree that food is not only essential for keeping us alive, but for keeping us happy, healthy and young in body, mind, and spirit.

lean_body_food

Quoi manger et comment manger pour maigrir?

The primary problem with food, is not merely the fact that we eat too much of it, but also that we eat for emotional comfort and pleasure, and all the wrong foods at that. Professionals point out that while flavorful feasts should be a source of comfort and pleasure, it should be because we are comfortable and pleased with our choices and the fact that they are helping contribute to our health and wellbeing.

Experts suggest that our daily diet is the number one source of nutrition and inoculation with many foods containing within them the untapped secrets sought by Ponce de Leon himself.

From fit physiques and energy, to warding off illness and aging (at least significantly slowing down the aging process) experts note that eating is an “art” unto itself. Industry officials note that aging is a sort of chronic ailment that is self induced and which ultimately has a fatal result. Furthermore they note that living longer goes fork in hand with living (and eating) smarter. Wrinkles and other chronologically based/associated “breakdowns” are caused not necessarily by foods, but by the effects foods have on our bodies.

Most foods that taste good, experts remind us, are not good for us. They cause internal and external deterioration that has both visible and invisible side effects. The biggest, baddest culprits are, of course, things we’ve grown to love most (chips, pretzels, donuts…which are really not even foods…pasta,breads, and just about anything full of sugar and starch).

Our safest source of nutrition in fact should be things that are literally GROWN. In fact, professionals are quick to point out that food should be a controlled substance and just like anything that can produce temporary satisfaction and euphoria should never be abused.

A toast to your health. Besides cutting back on toast (especially those made of white flour) you should start by cutting back on your portions. Food should be consumed and not the other way around…though it IS best to eat several small meals throughout the day.

If you must indulge your carbohydrate craving steer clear of foods laden in carbs and starches such as white potatoes and white breads. Choose instead nutritious substitutes including sweet potatoes, yams and whole grain cereals (such as oatmeal) and breads.

Don’t be fooled by labels. Whole wheat is not necessarily whole grain and many store brands contain lots of sugar. Consider darker breads such as pumpernickel and rye and opt for whole grain or seven grain breads of store bought whole wheat.

Snacking throughout the day is also important, especially if you don’t have the time or leisure to eat intermittently. According to aficionados, you should stock up on (raw) nuts (I can remember an uncle of mine having bags upon bags of nuts handy when I was a kid…and to this day, he maintains a complexion most of us have never seen).

protein_sourceNuts contain many of the essential nutrients and oils necessary to fortify our hunger and our nutritional requirements. Almonds and walnuts are the most highly recommend. Five handfuls of fruits and vegetables daily are also mandated. And, experts suggest feasting on nut or other foods containing essential fats before indulging in foods featuring sugars, including certain veggies and fruits.

You’ll also want to include an amble amount of grains and legumes. Consider assortment of old fashioned oatmeal to a variety of dried beans and grains such as buckwheat and barley.

You won’t have to “fish” for compliments if you reel in a protein pack fish feast a few times a week.You will genuinely be looking and feeling better. While experts DO recognize the concerns associated with certain types of fish, they emphasize that there are plenty of great fish in the sea including tilapia, cod, mahi-mahi, bass, flounder, even shrimp, scallops, clams, mussels, crab, and lobster (if cholesterol is not a problem and if they are prepared properly and not swimming in sauces, butter, etc.)

Poultry is also an excellent choice for protein as long as it’s lean and skinless. Experts recommend turkey and chicken breast as a primary staple.

protein-sourcesAdditional sources of protein include eggs (preferably organic and brown), plain yogurt, plain kefir, (low fat) cottage cheese and tofu. Professionals also point out the benefits of drinking at least one glass or milk or milk substitute per day. Both contain essential vitamins such as Vitamin D and calcium for healthy skin and bones.

However, if you are opposed to dairy you can receive the same nutritional benefits from orange juice (preferably fresh squeezed and with some of the rind still on it) and via vitamin supplements.

Mixing up your diet, literally, is also highly recommended. Salads and an array of fruits and vegetables (especially the boldly colored ones, including deep green and leafy veggies containing foliates which help prevent cancer, high blood pressure and other ailments.) are an excellent source of essential vitamins, minerals and nutrition. And, according to experts, on of the brightest, red-hot foods is the tomato. No matter how you slice it,this juicy fruit can help decrease cancer, arterial aging, heart disease, stroke, memory loss, impotence, and wrinkling of the skin, among others things.

Raw or cooked tomatoes are quite appealing but professionals recommend enjoying this lycopene rich food as a sauce with a little olive oil and a little healthy fat.

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Spices are another healthy way to maintain your zest for life. Add herbs such as rosemary, thyme, dill, marjoram, parsley, turmeric, cayenne pepper, ginger, lemon, mint, sage, and basil to foods such as poultry, meat and fish. Use cinnamon, nutmeg, allspice and such in baked goods (including sweet potatoes, etc.), “sweets”, cereals, and desserts.

weight loss teaWash away signs of aging (especially wrinkles) and potential health issues by drinking enough (water)to stay hydrated and healthy.

Professionals recommend at least 8 glasses of fluids daily. They also suggest a glass of red wine with dinner. Red wine contains tannins that are good for your heart. Other beneficial beverages include green tea,

Acai (found in natural and health food stores), and unsweetened pomegranate juice, as well as green juices that also include spirulina.




3 Bodybuilding Food Lists (What Lean And Muscular People Eat)

In the last Fat burning tips article / newsletter, I shared the 1-2-3 E-Z meal creation formula. This is the same formula that has been helping bodybuilders and physique athletes gain muscle and lose fat for decades.

Today I want to answer some of those questions I received about the Burn the Fat, Feed the Muscle (BFFM) meal template – lean protein + starchy carb + fibrous carb, and specifically, what to eat.

All over the internet you see lists of the “BEST” foods to eat and of course the “WORST” foods to eat. These are helpful sometimes except for a few big problems:

One, you might not like those “best” foods. Two, you might not be able to eat those foods (allergy / intolerance). Three, the foods may be part of someone else’s ideology … which may not suit your personality any more than it suits your body type.

the-3-classic-bodybuilding-food-600x197

There is a danger in following someone else’s food list (even an expert / guru) unless you understand the context in which those recommendations are given and you customize the list for your own needs.

On the other hand, if you know about the 3 classic bodybuilding nutrition food lists – lean proteins, starchy carbs and fibrous carbs – and you understand the distinctions between those types of carbs, then putting together meals and entire daily meal plans is a snap.

These food lists are NOT a personal prescription for you – they are simply what I have observed as the most popular foods eatin by bodybuilders and other physique athletes – the leanest and most muscular people in the world.

We’ll start with protein:

LEAN PROTEIN:

  • Egg Whites
  • Eggs Whole
  • Liquid Egg Whites (carton)
  • Chicken Breast
  • Turkey Breast
  • Top Round Steak (very lean red meat)
  • Leanest Cuts of Bison/Buffalo
  • Lean Game Meat (elk, venison, etc)
  • Salmon (fish with high omega-3 fat content)
  • Tilapia and Other White Fish (lean fish)
  • Shellfish
  • Lowfat Cottage Cheese or High Protein Dairy Products
  • Protein Powders /Protein Shakes (whey, casein, or mixes)

Obviously vegetarians have to use high protein plant sources, but the principle and objective is the same for everyone: Have a lean protein source with every meal. Simple. Part 1 of the 3-part meal DONE!




Nutrition: The Good, The Bad And The Better

Nutrition is a key component of any muscle building or fat loss phase. It still amazes me how many people do not take nutrition seriously. That is why I think that it is important that I share with you some of the choices that are available to you today. By knowing what foods to include in one’s diet, you will begin to have a better understanding and start to see better results in your muscle building or fat loss goals.

food-choicesThe majority of people do not have a problem with following a nutrition plan but simply do not know what foods to choose. After all, there are so many different opinions out there today. Who do you listen to? I mean at the end of the day we all know the proteins are good for building muscle, carbs are the main source of the body’s energy and everyone knows to avoid high saturated fat diets.

However, it doesn’t stop there. You see the amount that you consume of each nutrient is simply one factor of the equation. What’s more important are the foods we choose to consume in our everyday diets. Of course, if you are just starting to get on the healthy lifestyle baseline diet than watching your consumption as well as focusing on getting in lean proteins, complex carbs and healthy fats may just be enough for you to see results. But, if you have been following a healthy lifestyle diet for some time now, it may be time to do some upgrades in your food choices to continue to see better results, more muscle gain and faster fat loss.

Whether you’re trying to build muscle or lose fat you still need to maintain a healthy diet. More often than not your food choices should remain the same regardless of your goal. What should change is the total amount that you consume. Just because you embark on a muscle building phase does not mean that you can fill your body with junk food. Instead you should just be consuming a surplus.

In order for you to make the right choices you first have to be presented with choices. I want to take this opportunity to share with you different food options available to you for each macronutrient including proteins, carbs and fats. After reading this list you should be able to better understand which food is bad, good and better to include in your everyday diet. Granted this is only a small list but nevertheless it will help get you on track.

Protein

We will start with analyzing some of the common sources of protein choices out there today. Proteins are the building blocks for repairing muscle tissue. One of the most common sources of protein is chicken. Chicken comes in many different forms and although it is a healthy protein, it can turn into an unhealthy protein very fast if you choose the wrong source.




Top 5 Nutrition Essentiels for a Healthier Diet.

 

healthy-diet

If you are not used to eating healthy, starting to do so may seem like a lot of work. However, you should know that you have nothing to fear.

Maintaining a healthy diet goes hand in hand with good physical and mental health, better body composition i.e. low body fat and high lean muscle and exercise performance. Looking for the next big fad or attempting super strict and unrealistic meal plans is not going to help you lose fat and keep it off in the long term.

Making simple yet effective changes to your diet can help you to build new habits that will stick with you for as long as you manage to remember, if you can turn them into long term habits you will not even notice you are doing them and easily reap the long term benefits. Here are 5 best ways to make your diet healthier:

Plan and Prepare your Meals

Planning, shopping and preparing your meals is one of the most effective things you can do to ensure you keep on top of your diet quality and ensure healthy purposeful nutrition. If you don’t know what items you need how will you know what to buy when out shopping for food?

Take the guess work away and plan a minimum of 2 – 3 days in advance what you’re going to eat and you will have a solid idea of what food items you require.  This way you are guaranteed to be in control of your meals, which means you are also in control of what you want to achieve in the short and long term.




Ultimate Weight Loss and Lean Body Nutrition Shopping List

Have you ever wondered what you should be eating to achieve a lean, strong and healthy body? Which foods help to best burn fat?  Which foods provide the most nutrition?  Which foods lead to improved health and happiness?

Well this article aims to clear up those questions for you.  These are the healthy foods used by elite athletes and their coaches to help them to become winners and champions.

You will not find any highly processed, man made, ‘food imitating’ products, you will not find any refined sugars or man made harmful fats and preservatives – just wholesome, fresh, healthy foods provided by nature that your body desperately desires every single day.

Take a look at the ultimate lean and healthy shopping list:

Starchy Carbohydrates

  • Medium grain brown rice
  • Long grain brown rice
  • Quinoa
  • Sweet potato
  • Wild rice
  • Amaranth
  • Parsnips
  • Lotus root
  • Winter squash
  • Onion
  • Beets
  • Carrots
  • Butternut squash
  • Spaghetti squash
  • Turnips

Fibrous Carbohydrates

  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Green onion
  • Kale, zucchini
  • Bell peppers
  • Bok choi
  • Artichokes
  • Green cabbage
  • Cauliflower
  • Courgette
  • Red cabbage
  • Aubergines
  • French beans
  • Mange tout
  • Collard greens
  • Egg plant
  • Fennel
  • Green beans
  • Green peas
  • Swiss chard
  • Turnip greens
  • Sea vegetables

Leaves

  • Spinach
  • Rocket
  • Watercress
  • Red chard

Salads

  • All lettuce
  • Chinese leaf
  • Bean sprouts
  • Celery
  • Cucumber
  • All mushrooms
  • Tomato
  • Radish

Dairy and Dairy Alternatives

  • Free range eggs
  • Organic butter from grass fed cows
  • Coconut milk
  • Almond milk

Thin Skinned Fruits

  • Cherries
  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Redcurrants
  • Blackcurrants
  • Cranberries

Thick Skinned Fruits

  • Banana
  • Pineapple
  • Orange
  • Mango
  • Pear
  • Apricot
  • Lemon
  • Lime
  • Kiwi
  • Grape
  • Melon
  • Grapefruit

Meat

  • Chicken
  • Turkey
  • Fillet beef steak
  • Lamb
  • Pork
  • Extra lean mince beef
  • Flank beef steak
  • Top sirloin beef steak
  • Wild game
  • Pheasant
  • Venison
  • Buffalo
  • Kangaroo
  • Ostrich
  • Duck
  • Veal

Organ Meat

  • Liver
  • Kidney
  • Heart
  • Brain

White Fish

  • Cod
  • Pollack
  • Haddock
  • Plaice
  • Coley
  • Lemon sole
  • Halibut
  • Cat fish
  • Red snapper
  • Sea bass
  • Tinned tuna (in spring water)
  • Skate

Oily Fish

  • Salmon
  • Trout
  • Mackerel
  • Herring
  • Sardines
  • Pilchards
  • Kipper
  • Eel
  • Whitebait
  • Fresh tuna
  • Anchovies
  • Swordfish
  • Bloater
  • Cacha
  • Carp
  • Jack fish

Shellfish

  • Clams
  • Oysters
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Prawns
  • Shrimps
  • Scallops

Nuts

  • Pistachios
  • Macadamias
  • Almonds
  • Brazil nuts
  • Pecans
  • Walnuts
  • Hazelnuts
  • Chestnuts
  • Pine nuts
  • Cashew nuts
  • Pecans

Fluids

  • Water
  • Fruit tea
  • Coconut water
  • Green tea

Herbal Teas

  • Peppermint
  • Liquorice root
  • Chamomile
  • Fresh mint

Fats and Oils

  • Fresh avocado
  • Avocado oil
  • Fresh olives
  • Extra virgin olive oil
  • Organic raw butter
  • Coconut oil
  • Walnut oil
  • Macadamia nut oil
  • Ground flaxseeds
  • Chia seeds
  • Almond butter
  • Cashew butter
  • Walnut butter
  • Macadamia butter
  • Sesame seed
  • Pumpkin seed
  • Sunflower seed
  • Flaxseed

Pastes and Spices

  • Green pesto
  • Red pesto
  • Thai green curry paste
  • Thai red curry paste
  • Chilli
  • Mexican paste
  • Jerk spice

Vinegar’s

  • Apple cider vinegar
  • Balsamic vinegar
  • Wine vinegar
  • Rice vinegar

Are we missing anything?  Let us know in the comments below if you think we are!




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