How to reduce body fat from 24% to 13% in 4 weeks
How to slim down your body with proper diet and exercise for fast weight loss and muscle gain
This morning I met a young lady named Paula. Paula started an exercise and diet program 4 weeks ago with her personal trainer Jeff. Paula started the program with 24% body fat and now has 13%...So how did she do it? Can I do what she did and have the same results? Can you do what she did and have the same results? Only you will ever know the answer to that question. But first some facts...
Fact: Muscle burns fat. Build more muscle and you will burn more fat.
Fact: Eating a number of small meals a day is better than 1 or 2 or 3 meals with the same calories and balance because the number of small meals...say 6 or 7, keeps your metabolism higher thus burning more fat.
Fact: Cows don't run and they are fat. Foxes run and they are skinny.
So, how did she do it. Paula did it with discipline, focus and a little know how.
First...She decided to eat a balanced diet. 6-7 small meals a day. When I say small, I mean small... She treated food as an energy source and not a happy past time.
Second...She works out with weights 4 days a week. She is building muscle and we all know that muscle burns fat. ( now...she does not look like the HULK) She is very toned but not bulky.
Third...She spends 1 hour 5 days a week on the treadmill or stairmaster.
Very simple...Not easy but very simple.
With the aging of America, Baby Boomer's have decided to be healthier than their parents.The cocaine to Rogain generation is now looking for the fountain of youth. As a matter of fact, slick marketers have had this figured out for a while. Each day brings a new diet and exercise fad.
Eat Carbs...don't eat carbs...eat protien...don't eat to much protien...only eat fruit...fast 1 day per week...3 days per month...10 days per year.. don't drink coffee...drink coffee..and my favorite...Drink a lot of water...don't drink to much water..
Here's the truth. The best diet and exercise program is the one that you will actually do...but just in case you are in a hurry and don't know where to start...Why not try Paula's program.*
*Be sure an consult your physician before starting any diet and exercise program.
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"How to Lose 5 Pounds in 1 Week - Quick and Healthy"
By Jennifer Olsson
Are you, just like I was, misled by the eye-catching headlines about diets that says "Lose X pounds" in little or no time?"
Of course you are, but why? Does it make any sense to believe that you could lose 10 pounds of fat in a week when you know that it can't be done, at least not in a healthy way?
In this article I will show you that there actually are ways to lose weight fast but that it is not healthy for you.
We could make a deal ... well, it is you that have to make a deal with yourself. I will show you a method that guarantees a weight loss of at least 5 pounds per week in the healthiest way (not meaning that it is healthy but better than lots of other diets) and you will also learn why a superfast weight loss is dangerous to your health and the do’s and don’ts in fast weight loss.
First, as promised, the fast weight loss diet: This diet is composed to speed up your metabolism and it must be followed exactly. You may not use any spices except salt and peppers. It is important to remember to drink a lot of water, preferably water that is isotonic, meaning that it has added minerals that make it chemically look like you body fluids. To give this diet a boost be sure to do some cardio exercising to speed up the fat burning process.
Here is the menu:
Breakfast: ½ grapefruit, 1 toast (no butter), 2 teaspoons of peanut-butter
Lunch: 5 fl oz of tuna-fish, 1 toast.
Dinner: 3 oz beef (lean), 10 fl oz green beans, 10 fl oz beetroot, 1 small apple, 10 fl oz vanilla ice-cream
Breakfast: 1 boiled egg, 1 toast, ½ banana
Lunch: 10 fl oz cottage cheese, 5 salty crackers
Dinner: 2 hot dogs, 10 fl oz broccoli, 5 fl oz carrots, 5 fl oz banana, 5 fl oz vanilla ice-cream
Breakfast: 1 boiled egg, 1 toast
Lunch: 5 slices of cheddar-cheese, 5 salty crackers, 1 small apple
Dinner: 10 fl oz tuna-fish(conserved in water), 10 fl oz beetroot, 10 fl oz cauliflower, 5 fl oz honey melon, 5 fl oz vanilla ice-cream.
Like mentioned before it is very important to follow this diet like it is written above, if it is altered in any way it may not work for you.
Now you will learn why this diet is not healthy. First of all it makes you lose weight faster than the body can burn fat. Even if you drink a lot, the weight loss will consist of 20% fat, 40% water and 40% lean muscle. So let’s say that you lost 5 pounds, according to the percentage above you lost 1 pound of fat, 2 pounds of water weight and 2 pounds of lean muscle. Did you want to lose that much muscle? Probably not. All of the diets making you lose more than 1-2 pounds per week will burn your muscle mass for energy.
Now, why is that? The body saves the fat stored in your body for a rainy day (starvation period) and if you are on a diet and don’t exercise and use your muscle to the fullest extent your body figures that the muscle is not necessary to save and it will start using it for energy.
The diet above could be executed once a week but it will not give you a long-lasting weight loss. To lose weight for good you have to compose your menu to have the right amount of protein, the right kinds of fat and some great carbs. Those three nutrients cover our total calorie intake. To be a successful dieter(meaning that the fat is burnt and not the muscle) you should reduce your calorie intake by 10-20% and increase your calorie consumption, and how do you do that? Well, you have to start exercising and do some weight-lifting.
Now you know how to lose weight fast (I guarantee that the menu above works) so stop looking for any more fast weight loss diets. You also know why a fast weight loss is only a temporary weight loss and most important, you know that there are no shortcuts to get rid of those extra pounds. It is really a really easy equation: (Calorie intake) – (Calorie burnt) = weight loss/gain. Simple? Yes! But it is not that easy to achieve because it requires some fundamental change of attitude to foods, exercise and body.
If you decides to go on the diet explained, do so as a life-saver for now, but stop procrastinating and start to lose weight the right way after this panic-fast weight loss.
This article is merely an introduction, but if you are still reading you have taken the first steps towards a healthier lifestyle.
Article courtesy of: http://www.articlesbase.com/weight-loss-articles/how-to-lose-5-pounds-in-1-week-quick-and-healthy-301777.html
About the Author:
Jennifer Olsen was a professional dieter until recently when she found a diet that that was foolproof. Today she is a fool for easy diets and easy exercising. Visit her site with exercises and diets: Are You Ready For Change?
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Technology that keeps people moving, staying fit and healthy
It's common knowledge that an inactive and sedentary lifestyle is a sure way to trim years off your life. However, only recently has research been able to confirm that your job is a silent killer, assuming you're sitting at a desk for much of the day. And although many of us try to squeeze in a workout or two a week, the studies also indicate that it's not necessarily enough to offset the consequences of a sedentary lifestyle.
Experts say that the cure is very simple and recommend we aim for 10,000 daily steps as a goal and fulfill that goal by moving throughout the day. To be motivated and reminded of this goal, using a step counter is an easy way to keep yourself on the path of being consistently active and beating that silent killer.
Recent technology advancements in step counting have made these devices barely resemble the pedometers you grew up with. One of the market leaders in the new type of step counters is the Fitbit Wireless Activity Tracker.
The popularity of Fitbit trackers seems to be driven by their ability to create a fun fitness experience by providing a small, sleek, high-tech device (containing a 3D accelerometer and altimeter) with a fun and helpful online experience. The tracker is small and comfortable to wear (no one can see it), and the displays provide real-time stats on your fitness. The device wirelessly uploads, so people don't have to manually enter their information online. On Fitbit.com, users can set and track fitness goals, compete and share fitness achievements with friends, win badges for achieving daily and cumulative goals and track their progress in real time.
With the holiday feasting soon around the corner, why not build healthy active habits now? Here are a few tips to build in a more active lifestyle without devoting hours each week to working out.
* Buy a step tracker that fits with your lifestyle and is easy for you to use. Find one with a real-time display to motivate you to move throughout the day. Track your steps for a week to get an accurate sense of your activity level.
* If you are consistently below 3,000 steps per day, track when and where you are most sedentary. If it is during the work hours, consider walking around for 5 minutes every hour. And if you are able to take breaks, try getting out for a walk rather than sitting.
* If you are in the 7,000 to 10,000 range daily, consider a few minor changes to build those extra steps and establish long-term healthy habits like parking farther away and taking the stairs instead of the elevator.
* Consider taking the stairs when you can, as studies have proven that regular stair climbing has significant health benefits. A good place to start is climbing three more flights of stairs than you usually do each day. Fitbit Ultra has a setting that tracks stair climbing so you can track this fitness metric as well as distance, steps and calories burned.
* Commit yourself to a long term stair-climbing goal, like climbing 10,000 stairs for a month or 100,000 stairs by Thanksgiving. While psychologist may disagree on how many days it takes to form a good habit, all would agree it takes more than a week's commitment. Fitbit.com can track how many steps you have taken daily, monthly or cumulatively.
Once you have established a goal that's easy to track, you'll be much more likely to reach the fitness level that will help you live a long and healthy life.
(Article courtesy of ARAContent.com)
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