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Eating Rules For Weight Loss:

Follow these simple eating rules to stay full and speed weight loss.

Your body needs fuel to exercise, and the source of that fuel is food. That's why some people report feeling hungrier when they start to work out. If you're trying to lose weight, this could be counterproductive—unless you find the right balance of healthy, filling foods.

The typical American diet is loaded with refined or simple carbohydrates such as white flours, rices, and pastas, and pastries, sodas, and other sugary foods and drinks. These carbs, which lack the fiber found in complex carbs (whole grains, fruits, and veggies), are metabolized by your body quickly. So while you may feel raring to go after eating them, that energy boost will soon be followed by a major energy slump, making it hard to give your all during your workouts.

In addition, if many of the foods you eat are metabolized quickly, you'll find yourself feeling hungry more often, which could mean more snacking and a higher calorie intake. To keep from eating back all the calories you've burned, stick to a diet based on these six science-backed components.

1. Fiber:

Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer—a big benefit when you're trying to lose weight. A 2009 study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of gaining weight and fat. Each gram of fiber eaten correlated to a half pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time.

2. Calcium & Vitamin D:

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a recent study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy. Moreover, vitamin D by itself may play a role in weight control.

Extra body fat holds on to vitamin D so that the body can't use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you're full. And if you can't recognize when you're satiated, you're more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body's ability to use sunlight to produce this vitamin). That's why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body.

Daily Recommended Calcium Intake:

Men and women ages 19-50: 1,000 milligrams
Men and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D Intake:

Men and women ages 19-50: 200 IU
Men and women ages 51-70: 400 IU
Men and women age 71+: 600 IU

3. Good Fats:

These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat three to four servings daily.

4. Protein:

Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer, which is a big benefit when you're trying to lose weight. In a small 2009 study, participants who ate a higher-protein breakfast were more satiated afterward (and took in fewer calories at lunch) than those who ate a low-protein breakfast.

5. Water:

Studies from Stanford Prevention Research Center suggest that water helps promote weight loss in two ways. First, drinking more water—at least four cups per day—was linked to a five-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns. Second, substituting water for sugary drinks—sodas, sports drinks, flavored drinks, and sweetened milks, coffees, and teas—resulted in even more weight loss. The exact number of pounds lost depended on how many sugary drinks were consumed in the first place, and how many were replaced with water.

Still don't think you can give up your sodas and mochaccinos? Then consider this: It's been shown that when people consume a certain amount of calories, they're more hungry and more likely to overeat at their next meal when those calories are in liquid rather than in solid form. Translation: If you eat a 200-calorie snack, you'll be more satisfied afterward and eat less later than if you drink a 200-calorie beverage. So frequently drinking calorie-dense beverages could increase both your hunger and your calorie intake throughout the day.

6. Green tea:

Sip at least three cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffeination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.

In a study at the USDA Human Nutrition Research Center on Aging at Tufts University, participants who drank the equivalent of three cups of green tea a day lost twice as much weight as those not drinking tea. The tea-drinking group also lost significantly more belly fat than the non-tea drinkers.

If you like citrus, the news gets better. Replacing some of the tea brewing water with citrus juice, such as lemon, lime, orange, or grapefruit, allows your body to use more of the tea's catechins. You can drink your green tea freshly brewed for a warming hot drink, or chill it after brewing for a refreshing cold drink.



A recent study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check.

More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.

Get a great butt fast!

1. Squat:
Cardio Interval: March in place or walk around the gym, your house, or neighborhood for 10 minutes.

START: Hold a weight in each hand hanging straight by your sides, palms facing in. Stand with your feet hip-width apart, toes pointing forward. Lower into a squat by leaning your straight back slightly forward in a diagonal line as you push your hips out in back away from your bending knees. Drop your butt to knee level, and stop when your knees are bent about 90 degrees or greater, knees above your ankle or mid-foot.

Technique tip: Lift your rib cage away from your pelvis to lengthen your spine. Tighten your core muscles to maintain your posture.

FINISH: Hold your body weight in your heels, not toes, and squeeze your butt to stand up straight. Lower, and repeat.

Safety tip: Avoid bending at your lower back when you drop down.

Common error: Slumping forward

Fit fix: Flatten your shoulder blades to your back throughout the move.

2. Lunge Kick:
Cardio interval: Stand in front of a step or sturdy low bench. Step up and down, leading with your right foot for two minutes. Then step up and down, leading with your left foot for two minutes.

START: Stand with your feet together, hip-width apart, both toes pointing forward. Lunge your right leg back, landing on your right toe, back heel up. At the same time bring your right arm up in front punching it forward at shoulder level. Bend your left arm close to your left side.

Technique tip: If your back knee feels strained, open your legs farther and lower with a straighter leg in back.

FINISH: As you squeeze your left butt and thigh to straighten your left leg and return back to a standing position, bring your right leg in front of your body and kick it forward as your right arm pulls to the back and your left arm swings forward. Hold, the position for second, balanced at the top on one leg. Then lower the front leg back slowly and repeat the kick. Then switch sides.

Common error: Kicking so high your back collapses

Fit fix: Keep your front leg low and controlled, especially if the back of your thighs feel tight.

3. Ball Squat:
Cardio interval: Jog (or march) in place for one minute.

START: Hold a stability ball against a wall and press your back against it to hold it in place. Spread your feet hip-width apart, toes pointing forward. Walk your feet forward 2 or 3 feet away from your body as you lean into the ball.

Technique tip: Maintain good posture by holding your rib cage high and tightening your core muscles slightly.

FINISH: Slide your back down the ball to lower your hips until they are at knee level and your upper back is pressing against the ball. Tighten your abs and hold your body weight in your heels. Hold briefly, then squeeze your butt to slide back up. Repeat.

Safety tip: If your knees feel strained, walk your feet farther away from your body and try not to drop your hips as low.

4. Single-Leg Squat:
Cardio interval: Alternate jumping jacks with marching in place for one minute. (Jump 10 to 20 times, then march in place for five to 15 seconds, then repeat.)

START: Stand with a weight in each hand, arms hanging straight by your sides, palms facing in. Shift your weight to your left leg and lower your hips, pushing your butt out behind you and leaning your upper body slightly forward. Drop hips as low as you comfortably can. Lightly touch the right toe to the floor just inside of your left foot to help balance. Make sure that your left knee is over your left ankle and your left calf is perpendicular to the floor.

Technique tip: Press your body weight away from your knee.

FINISH: Squeeze your butt to stand up straight, keeping most of your body weight on the left leg. Lower into a one-leg squat again and repeat. Then switch sides.

Safety tip: Keep your ribs high to avoid bending your lower back forward.

Common error: Bending too low

Fit fix: Avoid aiming for a deep one-leg squat. Bend your knee to about 90 degrees, keeping your weight pressing back away from the knee, then straighten back up.

5. Squat Punch Kick:
Cardio interval: Alternate back lunges without holding weights for two minutes. Step back with your right foot, then step back with your left foot. Try not to move as deep as you would during a weighted lunge.

START: Stand with your feet hip-width apart, toes facing forward. Drop your hips as low as you comfortably can. Hold weights in each hand and bend your elbows so that your forearms are parallel to the floor and your upper arms are held close to your body, palms facing each other. Squat low by pushing your hips back and leaning slightly forward, back straight. Keep your body weight in your heels.

Technique tip: Look down, not forward, to keep your neck aligned with the rest of your spine.

FINISH: Squeeze your butt and raise your body to standing. At the same time, push your right hand directly up as you open your left leg straight out to the side, lifting the foot 3 to 6 inches above the floor. Hold, then lower your arm and leg and squat again. Repeat, then switch sides.

Common error: Arching your back

Fit fix: Avoid swinging your arm and leg to the back as you extend them. Keep your abs tight and torso stable and control the movement. Keep your leg close to the floor if you feel your spine arch.

Try these tricks and get your best butt ever!

Choosing your exercies routine:

Any exercise that gets your large muscle groups moving, like walking, running or biking, is excellent for managing your weight. These so-called aerobic exercises get your heart and lungs going, so they’re tops in burning calories and building your stamina.

We recommend walking as your main form of programmed exercise. Why? There’s no other exercise routine that’s quite as simple and accommodating to any lifestyle. In fact, it’s already part of your lifestyle. You already know how to do it, and you don’t have to buy any special equipment other than a pair of comfortable, supportive walking shoes. You can walk alone or with others, at any time of day, indoors or out. Mile for mile, it burns almost as many calories as running does, with less stress on your joints. How long you go is more important than how far you go.

Other good choices for aerobic exercise are jumping rope, cross-country skiing or using rowing machines or elliptical trainers. You might also choose organized activities, such as an aerobics or dance class. Just be sure you can attend them regularly, and that you’re moving continuously throughout your session!

Remember sticking with the program is all about facing challanges and overcoming them!

Gain muscle quicly with five easy steps:

Most people think that gaining muscle mass and tone takes months of hard work. However, if you are in search of a quick way to buff and look great quickly consider the following five steps.

With the right workout regimen and a little determination you can have the body you have always dreamed of. Get started today and enjoy a healthy, good looking body in no time.

Step 1: Choose the Right Workout Routine:

There are literally thousands of workout routines available to choose from today. However, not all routines provide the results that they claim to offer. When you are looking to build muscle tone you first have to do your homework.

Look for a proven method that has worked for lots of people. If you are not sure what to look for a personal trainer can usually point you in the right direction.

Step 2: Stick to Your Plan:

While your workout routine is important, it is just as important to stick with it. Most trainers recommend a five day per week regimen. Consistency is the key to gaining results quickly. If you can’t get to the gym everyday you will want to determine some exercises you can complete at home so that you are working everyday.

Step 3: Diet Is Very Important:

While you may think you can take the fat stored in your body and easily convert it into muscle that is not always the case. It is very important to eat a healthy diet while trying to build muscle mass.

After all, chips, candy, and ice cream are not going to give you the abs you always dreamed of. Instead focus on a diet high in protein, fiber, and natural foods such as fruits and vegetables. You will also want to consider consuming large amounts of carbohydrates if you are trying to gain weight.

Step 4: Don’t Forget To Get a Full Eight Hours:

While you may believe that continuously working out is the best way to gain muscle, exercise is only half of the equation. You also need to make sure you are getting plenty of rest. In order to build muscle you must first tear your muscles down.

Your muscles then rejuvenate during sleep and repair so that they can grow back larger and stronger. Therefore, it is very important that you get at least eight hours of sleep every night that you complete your workout routine.

In addition, you may want to consider taking a full day to rest after each week of exercise. This will ensure that your muscles have plenty of time to heal and rejuvenate.

Step 5: Get Some Help from Supplements:

Supplements can be very helpful when you are trying to bulk up your body. As mentioned before protein is a very important part of your diet. Luckily, you can now find several drink mixes, energy bars, and powders that can provide plenty of protein.

These health supplements can also be a very tasty treat after working out. However, make sure your supplements are 100% natural and safe for daily consumption.

Follow these five simple steps and you will quickly build all the muscles you are dreaming of.

Body Weight vs. Body mass:

Q: Can someone be in a healthy weight range and still have too much body fat?

A: Yes. Recommended weight ranges and the classification system to asses it with body mass index (BMI) are based on assumptions of what proportion of your weight is made up of fat, muscle, bone and water. Some people, athletes for example, may be classified as overweight, yet have so much muscle that their body fat is quite low; thus their weight does not seem to put them at health risk.

This excess body fat can be causing the same health risks we see in overweight and obese people.

Studies show that far more people have the opposite problem: their weight is normal, but they’ve lost lean muscle and gained excess body fat. Emerging research shows that this “normal weight obesity” may affect at least 20 to 30 percent of U.S. adults. This is a serious problem, because this excess body fat can be causing the same health risks we see in overweight and obese people: high levels of insulin that may promote cancer development and signal increased risk of diabetes, and proteins called cytokines produced in fat tissue that circulate through the body promoting inflammation.

Metabolic signs of excess body fat can include high blood pressure, high blood triglycerides, low HDL (“good”) cholesterol, and increased markers of inflammation, such as C-reactive protein (CRP) in blood tests. Most often this excess body fat is distributed around the waist. Aim for a waist that measures no more than 37 inches in men and no more than 31.5 inches in women. Focus on getting some moderate physical activity every day, eat healthfully with meals centered around vegetables, fruits, whole grains and beans, and aim for a steady weight without frequent yo-yoing up and down.

Great workout secrets:

Use these training secrets to build more muscle and lose fat faster.

We gathered some great tips from the top trainers in the industry to help you perfect your form, engage the right muscles, burn more calories, and lower your risk of injury.

Pushup:
What you're doing wrong: You're letting your hips sag as you raise and lower your body.

Perfect your form:

1. Your posture should look the same as it would if you were standing up straight. Your hips shouldn't sag or be hiked, and your upper back shouldn't be rounded.

2. Before you start, stiffen your core the way you would if you had to zip up a really tight jacket. Hold it that way for the duration of your set to keep your body rigid.

3. Don't just push your body up; push your hands through the floor. You'll generate more power with every repetition.

Bench press:
What you're doing wrong: You're thinking only about pushing the bar up from your chest.

1. When you lower the weight, squeeze your shoulder blades together and pull the bar to your chest. This will help build energy in your upper body so that you press the bar up forcefully.

2. As you pull the weight down, lift your chest to meet the barbell. This will aid your efforts to create a springlike effect when you push back up.

3. When you press, try to bend the bar with your hands. You'll activate more muscle fibers in your lats and move the bar in a stronger and safer path for your shoulders.

Squat:
What you're doing wrong: You're starting the movement by bending your knees.

1. Sit back between your legs, not on top of your knees. Start by pushing your hips back—if you bend your knees first, it stresses your joints.

2. When you squat, imagine you're standing on a paper towel. Try to rip it apart by pressing your feet into the floor and outward. This activates your glutes, which helps you use heavier weights.

3. Instead of raising your body, imagine pushing the floor away from it. This helps better engage your leg muscles.

Straight-leg deadlift:
What you're doing wrong: You're rounding your lower back as you bend over.

1. To lower the weight, pretend you're holding a tray of drinks and need to close the door behind you with your butt. This helps you push your hips back instead of rounding your lower back, which can cause back problems.

2. Try to 'shave your legs' with the bar. Every degree the bar is away from your body places more strain on your back, increasing your chance of injury and limiting the emphasis on your hamstrings and glutes.

Rows and pullups:
What you're doing wrong: You're ignoring the muscles that retract your shoulder blades.

1. When doing bent-over and seated rows, and any pullup variation, create as much space between your ears and shoulders as you can. Pull your shoulders down and back and hold them that way throughout the exercise. This ensures you're working the intended middle- and upper-back muscles.

2. As you row the weight, stick your chest out. This allows you to better retract your shoulder blades, which will lead to better results.

3. Imagine there's an orange between your shoulder blades. Then squeeze it with your shoulder blades as you pull the weight or your body up.

Lunge:
What you're doing wrong: You're leaning forward, causing your front heel to rise.

1. Keep your torso upright, and focus on moving it up and down, not backward and forward. This will keep your weight balanced evenly through your front foot, allowing you to press hard into the floor with your heel and target more muscle.

2. Drop your back knee straight down to the floor. This also helps to keep you from pushing your torso forward.

3. To work your core harder, narrow your starting stance. Lunge so that it's like you're walking on a tightrope, and your core will have to do more work to stabilize your body!


3. As you lift the bar, squeeze your glutes. You'll generate more power, lift more weight, and produce better results.