Zuzana shows you a new exercise that will get your abs obliques and butt in shape fast.
Thursday, June 3, 2010
Wednesday, June 2, 2010
Running For Weight Loss Mistake
You want to "lose my love handles" and you were wondering if running for weight loss is any good or a waste of your time. Well, the answer is, yes, running is good for weight loss IF you don't make a COMMON MISTAKE. Read the rest of this article to find out how to run to maximize weight loss while avoiding that 1 big mistake.
Lose My Love Handles With Running?
First things first, most people make a huge mistake when it comes to running which pretty much makes it a big waste of time for them. If you run at a "STEADY STATE", meaning... you run at the same speed the whole time, then you're wasting a lot of your time running.
It's not an efficient way to lose weight doing it that way. When you run like that, you burn calories while running, but once you stop... YOU'RE DONE burning calories at a faster rate.
Considering all the time devoted to running, this is not an efficient use of time.
Here's what you need to do instead to lose your love handles and burn off tons of calories and fat. You use HIIT. This stands for high intensity interval training.
So what you do is run at different speeds... and you can even walk.
You need to run at a very fast speed with high intensity. This doesn't work unless you do that. Then you follow up that interval with a slower interval. Either slow jogging or walking.
Keep repeating this sequence. Fast running followed by slow jogging/walking.
For the fast running, you only need to run hard for 10 seconds. Then you can walk or jog for 30 seconds. I recommend you do this non-stop for 6 minutes.
After 6 minutes it up, stop and drink some water for 2 minutes.
For best results, repeat this 3 more times. So you do about 24 minutes of exercising total. That's it. BYE-BYE love handles due to the "AFTERBURN" effect of rapid calorie-burning for up to 18 hours after the HIIT running session.
Lose My Love Handles With Running?
First things first, most people make a huge mistake when it comes to running which pretty much makes it a big waste of time for them. If you run at a "STEADY STATE", meaning... you run at the same speed the whole time, then you're wasting a lot of your time running.
It's not an efficient way to lose weight doing it that way. When you run like that, you burn calories while running, but once you stop... YOU'RE DONE burning calories at a faster rate.
Considering all the time devoted to running, this is not an efficient use of time.
Here's what you need to do instead to lose your love handles and burn off tons of calories and fat. You use HIIT. This stands for high intensity interval training.
So what you do is run at different speeds... and you can even walk.
You need to run at a very fast speed with high intensity. This doesn't work unless you do that. Then you follow up that interval with a slower interval. Either slow jogging or walking.
Keep repeating this sequence. Fast running followed by slow jogging/walking.
For the fast running, you only need to run hard for 10 seconds. Then you can walk or jog for 30 seconds. I recommend you do this non-stop for 6 minutes.
After 6 minutes it up, stop and drink some water for 2 minutes.
For best results, repeat this 3 more times. So you do about 24 minutes of exercising total. That's it. BYE-BYE love handles due to the "AFTERBURN" effect of rapid calorie-burning for up to 18 hours after the HIIT running session.
Tuesday, June 1, 2010
Monday, May 31, 2010
Free Diet Plans That Actually Work!
Are you still looking for some free method for losing weight that actually do what they say they can? If so, I'm about to go over 2 very simple, but highly effective free diet plans that work! Each of these methods may seem very simple, but don't let the simplicity trick you into thinking, that when properly implemented, these methods won't work.
What I'm about to go over isn't set in stone. You can adjust these plans according to fit best into your overall weight loss program.
Free Diet Plan #1
Protein Shakes
This plan is something that can take off a dramatic amount of weight in a very short period of time...but...
This plan is something not everyone can actually stick to and follow through on. However, if you are looking to lose as much as 15-20 pounds in a month, this can get the job done.
The plan consists of drinking nothing but protein shakes. And when I say nothing but protein shakes, that's pretty much exactly what I mean. Women are typically advised four shakes per day. And men are advised to drink five shakes per day.
Drinking only shakes can be tough, so in order keep feeling full, you are going to need to add some fiber in the form of flax meal to your shakes.
You also will need to add some carbohydrates. And the way I advise using them is as snacks between meals. So in between your 4 or 5 shakes per day, a couple of good choices are apples and bananas. Or you can always add them to your shakes and skips the snacks between meals. It's your choice.
Free Diet Plan #2
Eggs and Black Beans
This plans is unbelievably cheap and simple. It just involves adding eggs or ½ can of black beans to every one of your meals. It doesn't matter which you choose - as long as you choose one.
What I'm about to go over isn't set in stone. You can adjust these plans according to fit best into your overall weight loss program.
Free Diet Plan #1
Protein Shakes
This plan is something that can take off a dramatic amount of weight in a very short period of time...but...
This plan is something not everyone can actually stick to and follow through on. However, if you are looking to lose as much as 15-20 pounds in a month, this can get the job done.
The plan consists of drinking nothing but protein shakes. And when I say nothing but protein shakes, that's pretty much exactly what I mean. Women are typically advised four shakes per day. And men are advised to drink five shakes per day.
Drinking only shakes can be tough, so in order keep feeling full, you are going to need to add some fiber in the form of flax meal to your shakes.
You also will need to add some carbohydrates. And the way I advise using them is as snacks between meals. So in between your 4 or 5 shakes per day, a couple of good choices are apples and bananas. Or you can always add them to your shakes and skips the snacks between meals. It's your choice.
Free Diet Plan #2
Eggs and Black Beans
This plans is unbelievably cheap and simple. It just involves adding eggs or ½ can of black beans to every one of your meals. It doesn't matter which you choose - as long as you choose one.
Saturday, May 29, 2010
The Ultimate Leg, Butt, Hip, Thigh and Tummy Makeover
“Five Critical Facts You Must Know to Turn
Your Lower Body Into a Firm and Sexy
Work of Art with a Few Simple Exercises…”
“No Sweaty Gym, No Painful Weights, No Dangerous Machines…”
-by Joey Atlas, “The Woman’s Trainer”Product Description:
In this offering the author demonstrates to his clients how to take back their lower body. He identifies the typical areas of concern and breaks down the varieties of exercises that are required to tone those sore spots. He has constructed a program that he calls Firmetrics. The guide uses zero gym gear or weights. He has used this fitness guide before to coach his female students. He has now worked that same system into a lesson plan that anyone can peruse at home.Product Review:
The author's one on one 16 week training program originally cost over $4000. Here he takes that exact guide and turns it into a home fitness regimethat you can do on your own without his help or that of a trainer. [Included|enclosed} in the program are 3 manuals with detailed illustrations of the exercises being taught. package is designed for women in particular. Our review team gave this package a grade of 4.5 out of 5 stars.CLICK HERE FOR THE PROGRAM
Friday, May 28, 2010
Thursday, May 27, 2010
3 Dumbbell Exercises For Abs - Do These and Get Strong Abs
While dumbbells are not often used to work the abs, there are at least 3 dumbbell exercises for abs that come to my mind. If you do these (and eat right, of course) you will strengthen and tone your abs and waistline.
Exercise #1 - Weighted hanging leg raises
The hanging leg raise is a difficult exercise in its own right but placing a dumbbell between your crossed feet will make it that much harder. If you're using a Captain's chair to do hanging leg raises, place the handle of the dumbbell between your feet and raise yourself to the chair. If you're using a pull up bar, place the dumbbell on the floor standing on one of the plates and then lift it up with your feet.
Then, do the exercise normally. Make sure to use a weight that actually allows you to do some reps.
Exercise #2 - Weighted crunch
The weighted crunch can be done in a few variations: place the dumbbell behind your head or hold it against your chest and then just do a regular crunch by raising your upper body toward your bent knees.
I recommend placing the dumbbell on your chest because holding it behind your head may cause you to strain your neck. I also find that holding the dumbbell on your chest is a more natural form so you should find it easier to do.
You need to make sure that the dumbbell is tight against your chest. Don't let it roll down to your belly.
Exercise #3 - Incline leg lifts
To do this dumbbell abs exercise will require an incline workout bench. To do the incline leg lift you need to hold the dumbbell between your feet and grab the top of the incline bench with outstretched arms so your feet dangle over the edge and are in midair.
With your abs, lift both legs together with the dumbbell up. Make sure not to lift your lower back from the bench. Hold it down with your abs. Keep the movement slow and gradual with no abrupt movements. This exercise, similarly to the hanging leg raise one is excellent if you're trying to target the lower abs in particular.
A few general tips
Most of these exercises are hard enough without dumbbells. Only use weights if you're in shape. Don't be hasty and look for instant results. You won't get them. Make sure to not neglect your diet for the best results possible.
Exercise #1 - Weighted hanging leg raises
The hanging leg raise is a difficult exercise in its own right but placing a dumbbell between your crossed feet will make it that much harder. If you're using a Captain's chair to do hanging leg raises, place the handle of the dumbbell between your feet and raise yourself to the chair. If you're using a pull up bar, place the dumbbell on the floor standing on one of the plates and then lift it up with your feet.
Then, do the exercise normally. Make sure to use a weight that actually allows you to do some reps.
Exercise #2 - Weighted crunch
The weighted crunch can be done in a few variations: place the dumbbell behind your head or hold it against your chest and then just do a regular crunch by raising your upper body toward your bent knees.
I recommend placing the dumbbell on your chest because holding it behind your head may cause you to strain your neck. I also find that holding the dumbbell on your chest is a more natural form so you should find it easier to do.
You need to make sure that the dumbbell is tight against your chest. Don't let it roll down to your belly.
Exercise #3 - Incline leg lifts
To do this dumbbell abs exercise will require an incline workout bench. To do the incline leg lift you need to hold the dumbbell between your feet and grab the top of the incline bench with outstretched arms so your feet dangle over the edge and are in midair.
With your abs, lift both legs together with the dumbbell up. Make sure not to lift your lower back from the bench. Hold it down with your abs. Keep the movement slow and gradual with no abrupt movements. This exercise, similarly to the hanging leg raise one is excellent if you're trying to target the lower abs in particular.
A few general tips
Most of these exercises are hard enough without dumbbells. Only use weights if you're in shape. Don't be hasty and look for instant results. You won't get them. Make sure to not neglect your diet for the best results possible.
Wednesday, May 26, 2010
Toning & Building Muscle : How to Get Abs of Steel
To get abs of steel, focus the mind and perform leg lifts to strengthen the core. Get abs of steel with tips from a fitness specialist in this free video on toning and building muscle.
Expert: Bob Mathews
Bio: Bob Mathews is the owner of Perfect Body System and has been in Phoenix, Arizona for the last 15 years. He's trained with Barry Goldwater and other devoted clients over the years.
Filmmaker: Dustin Daniels
Expert: Bob Mathews
Bio: Bob Mathews is the owner of Perfect Body System and has been in Phoenix, Arizona for the last 15 years. He's trained with Barry Goldwater and other devoted clients over the years.
Filmmaker: Dustin Daniels
Abs of Steel - 2 Awesome Tips for a Rock Solid Core
The problem is, the vast majority of people have no idea how to get abs of steel. They try to do it by doing hundreds of crunches and crash dieting. Unfortunately, this common approach to getting abs of steel is not very effective and may even end up sabotaging your efforts!
Whether you are an advanced bodybuilder or haven't exercised in years, the follow guidelines always have and always will be at the forefront of losing body fat and getting the abs of steel that the opposite sex loves.
1. Nutrition is King
These techniques are actually very simple and straightforward. The problem is that most people are on information overload to the point that they are just downright confused about what works.
Create a defecit in the number of calories you consume.
This is very a very specific tactic that you must use. If you want to lose body fat, you need to take in less calories. This is an aspect of getting abs of steel that will help you really carve out the midsection.
But taking in less overall calories is not enough. You need to take in less overall calories while eating right foods at the right time. That is so important it needs to be repeated:
You need to take in less overall calories while eating right foods at the right time.
By eating the right foods, you are going to store less calories as body fat and start to see those abs of steel take shape. By cutting down on high glycemic "bad carbs", your blood sugar will stay more regulated. When you eat a big meal of bad carbs, your blood sugar spikes very high. Then, your body releases more insulin to store the excess blood sugar as body fat. You want to avoid the bad carbs and instead consume more high quality protein (chicken, tuna, turkey, etc.), more complex carbs (wheat bread, whole wheat pasta, brown rice), and consume more healthy fats (usually omega 3 fatty acids found in fish).
2. Lose body fat by total body strength training.
When most people try to get abs of steel they try do just do tons of crunches.
The truth is that in order to get abs of steel, you need to lower your body fat percentage. Nutrition is one half, and exercise is the other half.
To lose body fat and get abs of steel through exercise, you want to increase your active and resting metabolism. You can do this by adding muscle mass and high intensity cardio.
The best way to add muscle mass to burn fat is by doing total body strength training workouts 2-3 times per week in a circuit training format. This format will help you get abs of steel because you will work more overall muscle, which will increase your metabolism.
High intensity cardio has the same effect. If you try doing 2 minutes slow and 1 minute fast on a cardio machine, you are doing what is called interval training. This is excellent for burning calories, raising your metabolism, and for losing fat to get those abs of steel!
So as you can see the best combination of getting abs of steel comes from having the right nutrition and exercise program, not by crash dieting and doing lots of crunches.
Whether you are an advanced bodybuilder or haven't exercised in years, the follow guidelines always have and always will be at the forefront of losing body fat and getting the abs of steel that the opposite sex loves.
1. Nutrition is King
These techniques are actually very simple and straightforward. The problem is that most people are on information overload to the point that they are just downright confused about what works.
Create a defecit in the number of calories you consume.
This is very a very specific tactic that you must use. If you want to lose body fat, you need to take in less calories. This is an aspect of getting abs of steel that will help you really carve out the midsection.
But taking in less overall calories is not enough. You need to take in less overall calories while eating right foods at the right time. That is so important it needs to be repeated:
You need to take in less overall calories while eating right foods at the right time.
By eating the right foods, you are going to store less calories as body fat and start to see those abs of steel take shape. By cutting down on high glycemic "bad carbs", your blood sugar will stay more regulated. When you eat a big meal of bad carbs, your blood sugar spikes very high. Then, your body releases more insulin to store the excess blood sugar as body fat. You want to avoid the bad carbs and instead consume more high quality protein (chicken, tuna, turkey, etc.), more complex carbs (wheat bread, whole wheat pasta, brown rice), and consume more healthy fats (usually omega 3 fatty acids found in fish).
2. Lose body fat by total body strength training.
When most people try to get abs of steel they try do just do tons of crunches.
The truth is that in order to get abs of steel, you need to lower your body fat percentage. Nutrition is one half, and exercise is the other half.
To lose body fat and get abs of steel through exercise, you want to increase your active and resting metabolism. You can do this by adding muscle mass and high intensity cardio.
The best way to add muscle mass to burn fat is by doing total body strength training workouts 2-3 times per week in a circuit training format. This format will help you get abs of steel because you will work more overall muscle, which will increase your metabolism.
High intensity cardio has the same effect. If you try doing 2 minutes slow and 1 minute fast on a cardio machine, you are doing what is called interval training. This is excellent for burning calories, raising your metabolism, and for losing fat to get those abs of steel!
So as you can see the best combination of getting abs of steel comes from having the right nutrition and exercise program, not by crash dieting and doing lots of crunches.
Burn Belly Fat Without Stupid Diets Or Hours Of Excercise
This is a comprehensive scientifically proven program that specifically targets stomach fat while helping you get in your best overall shape ever. Forget faddy diets - Trim Tummy Tactics provides you with a healthy eating regimen for life. These easy eating plans will leave you energised and satisfied while the simplefun exercise routines act fast to get you toned with minimal effort. Trim Tummy Tactics is for real people with realbusy lives.
CLICK HERE
CLICK HERE
Tuesday, May 25, 2010
Burn the Fat Feed the Muscle Review
Looking for a guide that will help you lose weight and build muscles at the same time? Then you must be aware of an ebook which is called Burn the Fat Feed the Muscle. This guide is written by Tom Venuto, a professional body builder and nutritionist who has years of experience in training pros as well as ordinary men and women on how to lose weight and build muscles. This Burn the Fat Feed the Muscle review will tell you all about this guide which is actually one of the most popular ebooks on the subject of fitness out there.
One of the best things about this guide is that it focuses on oft neglected topic when it comes to body building which is nutrition. In this guide, you will probably discover that many of the things that you know about nutrition are wrong and it is probably the reason why you are not seeing the results that you wanted. What is the difference between good nutrition and bad nutrition? If you do not know the answer to this question then it is probably a good idea that you get yourself a copy of this very comprehensive ebook on the subject of fitness and health.
In Burn the Fat Feed the Muscle, Venuto has compressed his years of experience and expertise in a very accessible guide that almost anyone can follow. This Burn the Fat Feed the Muscle Review recommends this guide to anyone who wants to lose weight and develop muscles.
CLICK HERE FOR THE PROGRAM!
One of the best things about this guide is that it focuses on oft neglected topic when it comes to body building which is nutrition. In this guide, you will probably discover that many of the things that you know about nutrition are wrong and it is probably the reason why you are not seeing the results that you wanted. What is the difference between good nutrition and bad nutrition? If you do not know the answer to this question then it is probably a good idea that you get yourself a copy of this very comprehensive ebook on the subject of fitness and health.
In Burn the Fat Feed the Muscle, Venuto has compressed his years of experience and expertise in a very accessible guide that almost anyone can follow. This Burn the Fat Feed the Muscle Review recommends this guide to anyone who wants to lose weight and develop muscles.
CLICK HERE FOR THE PROGRAM!
Monday, May 24, 2010
How To Lose Weight Forever
Natural Weight Loss Tactics To Lose Weight Forever And Never Gain It Back.
Lose weight correctly and keep it off permanently
Be in control of your eating habits again, now and forever
Prevent cravings and binges to stay on top of your goals
Eat real food without feeling deprived or starving
Control false hunger so you don't blow your weight-loss program
Implement natural fat loss secrets
CLICK HERE FOR THE PROOFS
Lose weight correctly and keep it off permanently
Be in control of your eating habits again, now and forever
Prevent cravings and binges to stay on top of your goals
Eat real food without feeling deprived or starving
Control false hunger so you don't blow your weight-loss program
Implement natural fat loss secrets
CLICK HERE FOR THE PROOFS
Saturday, May 22, 2010
The Celebrity Thin Thighs Program
The Thin Thighs Program reveals the secret exercises and techniques that have been developed after training thousands of celebrities and individuals just like you and watching them transform their bodies and their lives! The camera doesn't lie, and this clients know that they have to do what works to avoid being embarrased when their photos hit the magazines!
CLICK HERE TO KNOW THEIR SECRETS
CLICK HERE TO KNOW THEIR SECRETS
Fat Thigh Exercises - 3 Secrets to Reduce Fat on Thighs
Fat thigh exercises, exercises to reduce fat thighs, exercises for fat thighs, please are requests I hear often. Often it is from women who say they're happy with their body except for one thing, they have fat thighs. Usually they have bought (and use) thigh exercise machines or go to the gym regularly, do cardio and use all the machines for thigh.
There are only 3 ways to lose fat thigh without surgery: lose weight, gain muscle, a combination of the first two. Everyone understands these are 'it'. But there's so much misinformation and so many variations, it's easy to get sidetracked.
So, the ultimate inner thigh workout, the one that's going to get rid of fat thighs for good? It's combining three well known secrets. Yes, I know, an oxymoron, but true nonetheless. Everyone knows them but few people know them when they actually need to apply them.
Secret 1. Accept that you cannot lose fat only on your thighs. You were programmed, by your parents' genes, to gain weight all over your body. So even if you think your arms, neck, back, stomach are okay, if you're to lose thigh fat you have to lose weight everywhere else too. Yes, some people store more fat on their inner thighs than others, or on their arms, etc. But no one gains weight only on their thighs, or only on their neck. So no one loses fat on only one part of their body.
Secret 2. Accept that training only your inner thighs is not effective, that you have to train all your body. Think about it. Inner thigh toning has helped you with your stomach, arms and back and posture. Imagine the results on your thighs if you train all your muscles and each muscle you train helps your thighs the way your thigh toning has helped your other muscles.
Secret 3. Choose a workout routine that is effective. Your body is good at adjusting to effort. You have to keep it on its toes, so to speak. Spending endless hours on the treadmill or bike at the same speed is not effective. If you don't use resistance training, you don't add lean muscle and so you don't get a permanently increased metabolism, so it's harder to lose weight.
If you keep the above 3 points in mind, in a matter of weeks you're no longer going to be asking for fat thigh exercises.
If you want a punctual set of exercises CLICK HERE
There are only 3 ways to lose fat thigh without surgery: lose weight, gain muscle, a combination of the first two. Everyone understands these are 'it'. But there's so much misinformation and so many variations, it's easy to get sidetracked.
So, the ultimate inner thigh workout, the one that's going to get rid of fat thighs for good? It's combining three well known secrets. Yes, I know, an oxymoron, but true nonetheless. Everyone knows them but few people know them when they actually need to apply them.
Secret 1. Accept that you cannot lose fat only on your thighs. You were programmed, by your parents' genes, to gain weight all over your body. So even if you think your arms, neck, back, stomach are okay, if you're to lose thigh fat you have to lose weight everywhere else too. Yes, some people store more fat on their inner thighs than others, or on their arms, etc. But no one gains weight only on their thighs, or only on their neck. So no one loses fat on only one part of their body.
Secret 2. Accept that training only your inner thighs is not effective, that you have to train all your body. Think about it. Inner thigh toning has helped you with your stomach, arms and back and posture. Imagine the results on your thighs if you train all your muscles and each muscle you train helps your thighs the way your thigh toning has helped your other muscles.
Secret 3. Choose a workout routine that is effective. Your body is good at adjusting to effort. You have to keep it on its toes, so to speak. Spending endless hours on the treadmill or bike at the same speed is not effective. If you don't use resistance training, you don't add lean muscle and so you don't get a permanently increased metabolism, so it's harder to lose weight.
If you keep the above 3 points in mind, in a matter of weeks you're no longer going to be asking for fat thigh exercises.
If you want a punctual set of exercises CLICK HERE
Friday, May 21, 2010
Quick & Healthy Meals - Top Ten
Eating healthily is a hot topic at the moment, with good reason obviously. There is no need to go through the benefits here because there is a wealth of information readily available on the internet. Suffice to say that eating well is good for the body and the conscience!
On a Budget or Short of Time?
The problem is, many people think that eating well is either time consuming, expensive - or both. If you don't like cooking or you're feeding a family on a budget, it is all too tempting to opt for ready meals or other processed food that is quick, easy and cheap. That's understandable of course: in our busy lifestyles thinking about cooking can be seen as an unnecessary hassle. However, it doesn't have to be like that and below is a list of ten quick, easy and healthy meals that will hopefully inspire and encourage!
1. Roast Tomato & Garlic Pasta
This is well worth a try because it is absolutely delicious! Simply chuck a load of cherry tomatoes in a roasting pan together with as many peeled cloves of garlic as you fancy. Drizzle with oil, add some crushed chillies and a little bit of sugar and roast in the oven for about 30-35 minutes. If you're feeling that way inclined, add some diced chorizo - but of course in moderation because it's supposed to be healthy! Cook up some pasta, mix with the roasted tomatoes and garlic, and enjoy!
2. Chicken & Avocado Salad
This recipe can be found at the BBC Good Food site. It's a great summer recipe and delicious. Add whatever you like to the salad - peppers, radishes and olives are always good!
3. Black Eyed Beans with Spinach
This is nicer than it sounds! It takes about an hour, but it's not labour-intensive. Soak and cook the dried black eyed beans according to the instructions. When they're cooked, take the pan off the heat and add loads of spinach for 3 or 4 minutes. Strain and serve with lots of tomatoes, red onion, olives, lemon and olive oil.
4. Spiced Chickpea, Avocado, Pepper & Tomato Salad
This recipe can be found at the Waitrose Web site. If you're feeling particularly in the mood for cooking, you can follow the recipe and prepare the peppers and tomatoes according to the instructions. Otherwise just dice the peppers and halve the tomatoes without bothering to de-skin the peppers and de-seed the tomatoes.
5. Spiced Lentil Soup
As with the black eyed beans mentioned above, Spiced Lentil Soup is nicer than it sounds. In fact, if you're not a great fan of veggies, make a soup out of them! Believe it or not, even cauliflower soup and broccoli soup tastes delicious!
6. Chicken Noodles with Black Bean Sauce
This has got quite a lot of salt so don't have it too often. The list of ingredients is simple but for an even nicer, healthier dish add baby sweetcorn, broccoli florets, bamboo shoots and water chestnuts. Just make sure you have a big wok!
7. Super Quick Fish Curry
If you're not a great fan of fish, this meal is ideal. Cod is mild and is disguised anyway by the delicious sauce.
8. Pasta Salad
This is a great dish that can be rustled up in a flash. Cook up some pasta and add whatever ingredients you have in your kitchen - tomatoes, sweetcorn, artichokes, avocado, garlic, sun dried tomatoes and rosemary are all good in this dish. Add olive oil and a touch of wine vinegar if you like it tangy and serve with crusty brown bread.
9. Sticky Chicken with Mango Couscous
Delicous, quick and healthy - what more do you need! The recipe for this dish can be found at the BBC Good Food site.
10. Mixed Mushroom & Ham Salad
Another great summer meal, but perhaps give the butter a miss.
On a Budget or Short of Time?
The problem is, many people think that eating well is either time consuming, expensive - or both. If you don't like cooking or you're feeding a family on a budget, it is all too tempting to opt for ready meals or other processed food that is quick, easy and cheap. That's understandable of course: in our busy lifestyles thinking about cooking can be seen as an unnecessary hassle. However, it doesn't have to be like that and below is a list of ten quick, easy and healthy meals that will hopefully inspire and encourage!
1. Roast Tomato & Garlic Pasta
This is well worth a try because it is absolutely delicious! Simply chuck a load of cherry tomatoes in a roasting pan together with as many peeled cloves of garlic as you fancy. Drizzle with oil, add some crushed chillies and a little bit of sugar and roast in the oven for about 30-35 minutes. If you're feeling that way inclined, add some diced chorizo - but of course in moderation because it's supposed to be healthy! Cook up some pasta, mix with the roasted tomatoes and garlic, and enjoy!
2. Chicken & Avocado Salad
This recipe can be found at the BBC Good Food site. It's a great summer recipe and delicious. Add whatever you like to the salad - peppers, radishes and olives are always good!
3. Black Eyed Beans with Spinach
This is nicer than it sounds! It takes about an hour, but it's not labour-intensive. Soak and cook the dried black eyed beans according to the instructions. When they're cooked, take the pan off the heat and add loads of spinach for 3 or 4 minutes. Strain and serve with lots of tomatoes, red onion, olives, lemon and olive oil.
4. Spiced Chickpea, Avocado, Pepper & Tomato Salad
This recipe can be found at the Waitrose Web site. If you're feeling particularly in the mood for cooking, you can follow the recipe and prepare the peppers and tomatoes according to the instructions. Otherwise just dice the peppers and halve the tomatoes without bothering to de-skin the peppers and de-seed the tomatoes.
5. Spiced Lentil Soup
As with the black eyed beans mentioned above, Spiced Lentil Soup is nicer than it sounds. In fact, if you're not a great fan of veggies, make a soup out of them! Believe it or not, even cauliflower soup and broccoli soup tastes delicious!
6. Chicken Noodles with Black Bean Sauce
This has got quite a lot of salt so don't have it too often. The list of ingredients is simple but for an even nicer, healthier dish add baby sweetcorn, broccoli florets, bamboo shoots and water chestnuts. Just make sure you have a big wok!
7. Super Quick Fish Curry
If you're not a great fan of fish, this meal is ideal. Cod is mild and is disguised anyway by the delicious sauce.
8. Pasta Salad
This is a great dish that can be rustled up in a flash. Cook up some pasta and add whatever ingredients you have in your kitchen - tomatoes, sweetcorn, artichokes, avocado, garlic, sun dried tomatoes and rosemary are all good in this dish. Add olive oil and a touch of wine vinegar if you like it tangy and serve with crusty brown bread.
9. Sticky Chicken with Mango Couscous
Delicous, quick and healthy - what more do you need! The recipe for this dish can be found at the BBC Good Food site.
10. Mixed Mushroom & Ham Salad
Another great summer meal, but perhaps give the butter a miss.
Thursday, May 20, 2010
Get Six Pack Abs - The Smart Way!
The problem is that by only training the abs, this places a lot of strain on those muscles. What you should rather be doing is training the muscles that are closely linked to your abdominal or core muscles as this is the key to get abs that have a fully defined natural look
This method greatly improves the strength of the ab core muscles as there is a lot less prolonged tissue damage & more muscle development.
Another important factor to remember is doing tons of crunches and leg lifts are good however for those muscles to start showing from beneath your stomach fat, you need to have a high metabolic hormonal response rate which crunches and leg lifts are not highly effective in this regard.
The truth about abs system has a proper nutrition program that focuses directly on melting away the stomach fat and revealing those hidden abdominal muscles.
Would you do 50 to 100 reps of stomach crunches everyday with very slow results or would you rather do 5 to 10 minutes of a few high resistance ab movements that show almost instant results and greatly improve your core muscle strength.
Variable intensity and strength training stimulate the greatest metabolic response in your body and this is exactly what you absolutely must do for lasting and permanent fat loss results. Don't worry if you are really out of shape and cant handle the intensity training - Beginners can start with low intensity ones.
You will be amazed at how fast your body will react.
Okay so what foods should you eat and what not too, as long as you eat more natural unprocessed foods that are rich in nutrients with enough quality proteins in your daily intake. Protein creates satiety that counteracts your hunger so you are satisfied longer as well as being a major block for maintaining lean muscle that leads to a higher metabolic rate
Fiber fills you up and also leans you up at the same time. Don't be afraid to eat healthy fats daily such as nuts and seeds, avocados, nut butter, olive oil, organic meats, eggs & coconuts
Avoid these 2 bad foods at all costs!
* Artificial trans fats from margarine's and shortening found in most processed and deep fried foods
* High fructose corn syrup found mostly in sweetened products
Avoiding processed foods and those mentioned above and you will have won half the battle to getting great looking abs and becoming a lean mean ab machine - As you will find it much easier to gain total control over your appetite, blood sugar, and hormone levels
I hope you found this information helpful in your search to get abs
This method greatly improves the strength of the ab core muscles as there is a lot less prolonged tissue damage & more muscle development.
Another important factor to remember is doing tons of crunches and leg lifts are good however for those muscles to start showing from beneath your stomach fat, you need to have a high metabolic hormonal response rate which crunches and leg lifts are not highly effective in this regard.
The truth about abs system has a proper nutrition program that focuses directly on melting away the stomach fat and revealing those hidden abdominal muscles.
Would you do 50 to 100 reps of stomach crunches everyday with very slow results or would you rather do 5 to 10 minutes of a few high resistance ab movements that show almost instant results and greatly improve your core muscle strength.
Variable intensity and strength training stimulate the greatest metabolic response in your body and this is exactly what you absolutely must do for lasting and permanent fat loss results. Don't worry if you are really out of shape and cant handle the intensity training - Beginners can start with low intensity ones.
You will be amazed at how fast your body will react.
Okay so what foods should you eat and what not too, as long as you eat more natural unprocessed foods that are rich in nutrients with enough quality proteins in your daily intake. Protein creates satiety that counteracts your hunger so you are satisfied longer as well as being a major block for maintaining lean muscle that leads to a higher metabolic rate
Fiber fills you up and also leans you up at the same time. Don't be afraid to eat healthy fats daily such as nuts and seeds, avocados, nut butter, olive oil, organic meats, eggs & coconuts
Avoid these 2 bad foods at all costs!
* Artificial trans fats from margarine's and shortening found in most processed and deep fried foods
* High fructose corn syrup found mostly in sweetened products
Avoiding processed foods and those mentioned above and you will have won half the battle to getting great looking abs and becoming a lean mean ab machine - As you will find it much easier to gain total control over your appetite, blood sugar, and hormone levels
I hope you found this information helpful in your search to get abs
Hey there, If you want to get abs fast and see real results CLICK HERE
Tuesday, May 18, 2010
Stay Fit During Pregnancy For an Easier Delivery
As all of us know, it's important to be fit at all stages of your life. Being fit during pregnancy is going to have great health benefits for the mom-to-be and the baby. How do you have a fit pregnancy? The following tips will help you.
Maintaining Oxygen Levels
The right amount of oxygen in the blood is important for athletes and babies alike. A fit pregnancy with regular cardio workouts will help regulate the oxygen in your blood. When your body has enough oxygen, nutrition flows to the whole body more efficiently.
A fit pregnancy will make for an easier delivery and a faster recovery. Continuing the fitness routines after you have the baby will help you lose that pregnancy weight quickly.
Eating a Nutritious Diet
In order to have a fit pregnancy, you have to know what sort of foods to include in your diet and what types of nutrition you need. When women are pregnant, they are going to crave certain comfort foods and other types of foods. It's important to watch what you're eating to be sure it's healthy. You also need to monitor your weight and body fat. Some of the foods women crave come from nutritional deficiencies and others are just because they are pregnant.
Your doctor can help you create a healthy diet for a fit pregnancy. You need to consider how active you are, as well as how much you are eating. The amount of nutrients you need will depend on your body. Women who were active before they got pregnant and stay active need more iron rich foods but those that are not as active need more food that's high in fiber and easier to digest. You may have cravings that change from food group to food group while you're pregnant. Just make sure you eat as much healthy food as you can.
Staying Active and Staying Happy
Having a fit pregnancy means balancing different factors in your life. You can participate in fitness programs during pregnancy as long as they are not too intense and allow for sufficient time to warm up and cool down. Yoga is one activity that can help you have a fit pregnancy. Yoga can help you maintain the health of your mind and your body. When looking for a yoga instructor, be sure to get references you can call up women who were pregnant when using the program.
Maintaining Oxygen Levels
The right amount of oxygen in the blood is important for athletes and babies alike. A fit pregnancy with regular cardio workouts will help regulate the oxygen in your blood. When your body has enough oxygen, nutrition flows to the whole body more efficiently.
A fit pregnancy will make for an easier delivery and a faster recovery. Continuing the fitness routines after you have the baby will help you lose that pregnancy weight quickly.
Eating a Nutritious Diet
In order to have a fit pregnancy, you have to know what sort of foods to include in your diet and what types of nutrition you need. When women are pregnant, they are going to crave certain comfort foods and other types of foods. It's important to watch what you're eating to be sure it's healthy. You also need to monitor your weight and body fat. Some of the foods women crave come from nutritional deficiencies and others are just because they are pregnant.
Your doctor can help you create a healthy diet for a fit pregnancy. You need to consider how active you are, as well as how much you are eating. The amount of nutrients you need will depend on your body. Women who were active before they got pregnant and stay active need more iron rich foods but those that are not as active need more food that's high in fiber and easier to digest. You may have cravings that change from food group to food group while you're pregnant. Just make sure you eat as much healthy food as you can.
Staying Active and Staying Happy
Having a fit pregnancy means balancing different factors in your life. You can participate in fitness programs during pregnancy as long as they are not too intense and allow for sufficient time to warm up and cool down. Yoga is one activity that can help you have a fit pregnancy. Yoga can help you maintain the health of your mind and your body. When looking for a yoga instructor, be sure to get references you can call up women who were pregnant when using the program.
Monday, May 17, 2010
best way to get six pack
What do all of the top models and most movie stars have in common? The answer is six pack abs. A defined midsection is considered the Holy Grail of fitness. If a person has defined abs, that person is usually considered to be in exceptional shape. I believe it has something to do with the fact that the abdominal area is the last place to lose body fat, so if a man is defined in that area he is probably in great shape overall. The crazy thing is that if you go into most gyms, I would estimate that less than 5% of the trainees actually have a six pack. The challenge lies from the fact that people have a misunderstanding of what it takes to achieve this awesome look.
Will Working the Core Muscles Give You Great Abs?
These days if you go into any gym, you will see a large focus on "core exercises." Personal trainers have people doing all sorts of crazy exercises on exercise balls which supposedly forces the body to stabilize itself using "core muscles." Focusing on the core muscles supposedly tones the abs to achieve a six pack abs. I see personal trainers devoting close to 1/2 of the client's time focusing on exercises which work the core. The funny thing is that I see people do this week in and week out and none of these people get any closer to getting six pack abs.
Will Performing Tons of Crunches Give You a Washboard Stomach?
Another school of thought is to work abs hard every day. There are tons of exercises which focus on the abdominal muscles. Many people use various floor exercises such as crunches or sit-ups. People also use machines in their quest for six pack abs. Some people recommend working the abs every day or every other day. Some tell you to use high reps and no weight or heavy weight like every other muscle. I see tons of people do this week in and week out and guess what...very few of those people have six pack abs!
Learn from Someone Who Has Six Pack Abs.
I have a very defined midsection year round, but it wasn't always that way. I followed the above recommendations and failed to get that six pack look. Believe it or not, a back injury helped me figure out what works best to get six pack abs! Let me elaborate...I sustained a back injury 5 years ago and was unable to perform any crunch movement without pain. I was bummed out, because I had a vacation to Cancun planned 8 months later. I wanted to look great in a swimsuit and have firm six pack abs. I had to give up on working my abs directly for 8 full months! I was convinced that my abs would look flabby. A crazy thing happened...I had amazing six pack abs in time for my vacation and I didn't do one ab exercise for 8 months!
My Approach to Getting Six Pack Abs. (click here for the full system)
Okay, since that time I haven't worked abs directly at all and my midsection looks better than ever. I am convinced that having six pack abs showing is 95% about your body fat percentage and maybe 5% or less about working the abs. You see, all of us already have a nice six pack...it is just hidden under a layer of fat. I guarantee that if you get your body fat to 10% or lower, you will have amazing six pack abs for the world to see. My recommendation is to drop your ab workout and spend that time on cardio. You want nice abs? Hit the Treadmill or the Elliptical Machine. Seriously, it the only way you will ever see those abs.
Will Working the Core Muscles Give You Great Abs?
These days if you go into any gym, you will see a large focus on "core exercises." Personal trainers have people doing all sorts of crazy exercises on exercise balls which supposedly forces the body to stabilize itself using "core muscles." Focusing on the core muscles supposedly tones the abs to achieve a six pack abs. I see personal trainers devoting close to 1/2 of the client's time focusing on exercises which work the core. The funny thing is that I see people do this week in and week out and none of these people get any closer to getting six pack abs.
Will Performing Tons of Crunches Give You a Washboard Stomach?
Another school of thought is to work abs hard every day. There are tons of exercises which focus on the abdominal muscles. Many people use various floor exercises such as crunches or sit-ups. People also use machines in their quest for six pack abs. Some people recommend working the abs every day or every other day. Some tell you to use high reps and no weight or heavy weight like every other muscle. I see tons of people do this week in and week out and guess what...very few of those people have six pack abs!
Learn from Someone Who Has Six Pack Abs.
I have a very defined midsection year round, but it wasn't always that way. I followed the above recommendations and failed to get that six pack look. Believe it or not, a back injury helped me figure out what works best to get six pack abs! Let me elaborate...I sustained a back injury 5 years ago and was unable to perform any crunch movement without pain. I was bummed out, because I had a vacation to Cancun planned 8 months later. I wanted to look great in a swimsuit and have firm six pack abs. I had to give up on working my abs directly for 8 full months! I was convinced that my abs would look flabby. A crazy thing happened...I had amazing six pack abs in time for my vacation and I didn't do one ab exercise for 8 months!
My Approach to Getting Six Pack Abs. (click here for the full system)
Okay, since that time I haven't worked abs directly at all and my midsection looks better than ever. I am convinced that having six pack abs showing is 95% about your body fat percentage and maybe 5% or less about working the abs. You see, all of us already have a nice six pack...it is just hidden under a layer of fat. I guarantee that if you get your body fat to 10% or lower, you will have amazing six pack abs for the world to see. My recommendation is to drop your ab workout and spend that time on cardio. You want nice abs? Hit the Treadmill or the Elliptical Machine. Seriously, it the only way you will ever see those abs.
The Best 5 Tips to Lose Weight in Thighs
If you are someone who is embarrassed about the fat around your thigh region, then it is time you stopped worrying about it. You can find some wonderfully effective tips in this article to lose weight in thighs, using which you can burn all those fat and get into the shape of your life.
Contrary to what many people think, it is not necessary to workout like a professional athlete for getting shapely legs. There are some simple every day exercises and diet that can help you lose weight in thighs. Let us take a look at the top tips to lose weight in thighs here.
1. You should make sure that you are watching what you eat. Your diet should contain a lot of fiber and protein. Make it a point to include generous servings of fruits and vegetables in your diet. Similarly you should also make sure that you are drinking plenty of water throughout the day.
2. Jumping rope is one of the easiest ways to lose weight in thighs. Apart from being a very good exercise option it is also great fun, particularly if you were to join with some of your friends or family members and indulge in it as a group activity. You can also do some rope jumping as a warm up or cool down routine along with some other workout routine that you may be following.
3. Riding a bicycle is one of the best ways to shape up your thighs. To increase the intensity of the exercises you can always try cycling uphill. This will give your legs a very good workout.
4. Brisk walking for half an hour every day is another good exercise for the thighs. Not only will it make your legs stronger and your muscles toned, it will also help get you much needed cardio - vascular workout too. You can start off by walking at a gentle pace before you increase the intensity.
5. Squats are another great way to lose weight in thighs. With squats all that you need to do is to use your own body weight in order to do resistance training. You can also try squats with dumbbells in your hand. You can gradually increase the weights as you get used to the routine. They will not only help in strengthening and toning your leg muscles, it will also ensure that your heart and lungs get a good workout too.
Contrary to what many people think, it is not necessary to workout like a professional athlete for getting shapely legs. There are some simple every day exercises and diet that can help you lose weight in thighs. Let us take a look at the top tips to lose weight in thighs here.
1. You should make sure that you are watching what you eat. Your diet should contain a lot of fiber and protein. Make it a point to include generous servings of fruits and vegetables in your diet. Similarly you should also make sure that you are drinking plenty of water throughout the day.
2. Jumping rope is one of the easiest ways to lose weight in thighs. Apart from being a very good exercise option it is also great fun, particularly if you were to join with some of your friends or family members and indulge in it as a group activity. You can also do some rope jumping as a warm up or cool down routine along with some other workout routine that you may be following.
3. Riding a bicycle is one of the best ways to shape up your thighs. To increase the intensity of the exercises you can always try cycling uphill. This will give your legs a very good workout.
4. Brisk walking for half an hour every day is another good exercise for the thighs. Not only will it make your legs stronger and your muscles toned, it will also help get you much needed cardio - vascular workout too. You can start off by walking at a gentle pace before you increase the intensity.
5. Squats are another great way to lose weight in thighs. With squats all that you need to do is to use your own body weight in order to do resistance training. You can also try squats with dumbbells in your hand. You can gradually increase the weights as you get used to the routine. They will not only help in strengthening and toning your leg muscles, it will also ensure that your heart and lungs get a good workout too.
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