How to Kick Start Your Diet and Lose 10 Pounds

Quick Facts To Losing Weight

Weight loss, is different for each individual. No body, regrettably, will react to every different type of way to lose weight - many people who slim have a very slow metabolic systems, other people basically cannot exercise. This can lead to loads of frustrations since a slimmer on a diet lose their motivation. There's really no easy, basic or simple way to losing weight, however there's a common concept on which makes it occur.

There isn't any "Magic Formula" in losing weight.

The issue is that each person who offers guidance gives it from an extremely biased viewpoint:

A dietician will invariably suggest that an individual totally changes their diet
A personal trainer will usually suggest coming to the health club (and they will probably offer their services)
A health care consultant will usually suggest a total routine change.
Putting on weight (and losing weight) is all about unhealthy calories.

You put on weight when you eat more than you burn up, and you lose weight when you burn more than you eat. I cannot tell you precisely how to lose 10 pounds, but I can inform you how to get started (and lose about 10 pounds in a month).

Eating known healthy foods.

I realize that everyone and their mom is always informing you to eat a more healthy diet and for valid reasons.

You are what you eat, so they say. If you eat exclusively Kentucky Fried Chicken and other deep fried foods you'll find it impossible to lose weight.

To be brutally honest, you should count on gaining weight (and loads of it).

Control your metabolic process.

For many individuals this can be as easy as going for frequent walks every day or reducing the rubbish out of their diets.

Other people, however, may profit considerably from using a health supplement to assist in controlling their metabolism. There are many items in the marketplace that can help you to do this.

Drinking loads of fresh water.

Fresh water cleans the body of harmful toxins and rubbish that isn't meant to be there.

Water also helps by suppresses the bodies food cravings and, as a result, will help you to lose weight quickly.

Going for long walks everyday.

Walking increases your heart rate, releases important hormones, and lowers stress.

Should you be taking a health supplement, it will help and promote quick weight loss.

Now, when I say quick, I do not mean that you're actually going to lose inches from your waistline every single day.

What I actually mean is, as your entire body changes to its new regime you will start to lose excess weight.

You will be healthier, and almost certainly a lot more happier.

Summary

I agree that this is not the most comprehensive guide to losing weight, I realize, but following those suggestions above will most definitely help you lose weight. If nothing else, you will feel better as you remove the fat from your body.

As with all diets or weight lose programs you are considering, it is advisable to ensure you are medically fit and well to do so before starting.

Should you be concerned over any potential health issues you may have, please consult a medical physician for additional support or advice.

This information is given freely and should be viewed as helpful advice only.

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Losing Weight Naturally - 4 Helpful Weight Losing Eating Habits

What you eat along with how and when you eat can have a very powerful effect on your ability of losing weight naturally and effectively. This often goes unrealized by many and then contributes to weight loss frustration, confusion and an inevitable failure to successfully get rid of unhealthy and unsightly excess weight.

The facts are quite simple, you need to burn away stored bodily fat by exercising and you also need to eat less of the wrong kind of food and subsequent calories to be able to slow and ultimately stop the effect of fat storage in the body.

Here's a few do's and don'ts to help you learn some better weight dropping eating habits;

Use fruit and nuts as in-between-meal snacks

Instead of the overly-sugared or overly-fat containing type snacks you might normally crave, grab a nice fresh apple and/or a handful of walnuts or almonds. The fruit contains wonderful energy giving and health improving nutrients, while the nuts contain good "healthy" fats that the body needs.

You'll also cut down on calories and introduce important anti-oxidants into your system.

Drink plenty of water

You need water and plenty of it, it's as simple as that. It'll help you stay comfortably hydrated, it'll help to flush out the toxins trapped in your liver and it'll help give you a feeling of fullness which in turn prevent untimely hunger pangs.

Eat small meals often

Eating 4 to 5 and even 6 small meals every two to three hours actually prevents you from overeating because you stay fuller longer plus your body will metabolize and burn off your calorie intake at a much more optimum rate.

Eating just 1, 2 or even 3 meals a day is really not good for you because the gap between each meals tends to be too long, you feel ravenous at mealtime and voila you end up stuffing more in you than is needed or necessary.

Don't eat right before you go to bed

Your last proper meal should be finished a good 3 to 4 hours before you hit the sack. You need to make sure your body has had appropriate time to use up the energy (the calories) that you've consumed.

If you have to have a very late snack, be sure to keep it light, low fat, low protein and sugar free because a disturbed night of sleep caused by undigested, gas producing, heart-burn creating food will play havoc with your following day weight dropping routine - your bed partner might not be too ecstatic about the effects of your late night eating either!

In summary; these habits play an important role and it'll be easier than you think to be able get yourself into great shape and stay that way. Just focus, set your targets and stick to them. Natural, speedy, and permanent weight loss isn't and has never been about overly complicated dieting systems and /or poisonous diet pills - it's all about simplicity, a bit of will-power and some genuine tried and tested weight loss knowledge

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Weight Losing Tips - 4 Tips You Cannot Forget

Here are some weight losing tips that might actually help you lose weight!

Weight losing tips 1: Play video games! Seriously! When most people think of playing video games they think about sitting in their computer chair or lounging on the couch. While this is certainly part of playing video games, it doesn't always have to be how you play games. Yes, it would be difficult to lose weight while playing an action game that is strategy intensive. However, there are exercise video games and if you use your computer or game console to play chess or backgammon, those are perfect exercise games. Every time you make a move, stretch. Every time you lose a piece, crunch. No, it's not rocket science but it does enable you to do something you love while exercising.

Weight losing tips 2: Stop comparing yourself to others. I know men do this, but women tend to be more outspoken about this. Just because your best friend is a size 1 doesn't mean you need to be. Every single body is built differently and there are unique goals that are specific to your body type. You can't be anyone else, so stop trying. Get comfortable with who you are and accept that you are you.

Weight losing tips 3: Women, stop trying to look like men. I don't mean with six pack abs or anything like that. We are supposed to have more fat than men. Our bodies are built to carry children, even if we never have them. We are supposed to have curves and hips and be soft. This doesn't mean we need to be out of shape, only that we shouldn't exercise the same way men do because their bodies are built differently than our own.

Weight losing tips 4: Be realistic with the amount of weight you are going to lose. Break your goals into smaller, shorter goals. If you realistically should lose 75 pounds, know that you are not going to lose it in a month. You shouldn't lose more than ten pounds a month. Break that down even further to two pounds a week. That is a realistic, healthy goal.

There are a lot of weight losing tips available and a lot of things to help get you going. The most important can be encouragement from others. Tell your friends and family and partner the goals you are setting.

I know what it is like to be overweight and feel alone and helpless. That is why I have created The Ultimate Weight Loss Newsletter to help everyone struggling with weight no matter what age you are.

Article Source: http://EzineArticles.com/1784665

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Simple Weight Losing Tips to Shoo Those Fats Away

Have you experienced the misery of wanting to buy a nice dress but couldn't because it doesn't fit you? Do you think of losing weight, but don't know where to start and what to do? Losing weight is not as difficult as most people think it is. Losing weight is easy with those weight-losing fads all over the market. But maintaining an ideal weight is a different story.

Most people would go on fad dieting or take diet pills if they want to lose weight. But losing weight through these methods is only temporary. You don't have to make sudden changes to lose weight. Losing weight at a gradual rate ensures you a more permanent weight loss. Since the body does not easily relinquish what it had gained, losing weight should be done slowly.

If you really want to lose weight and keep it that way, here are a few weight losing tips that you may want to try:

1. Watch what you eat.

o Reduce or eliminate red meat from your diet. Beef and Pork meats are heavily stuffed with cholesterol and fats. Go for seafood and white meat such as chicken, as they are rich in protein but low in fat. But stay away from chicken skin since it is rich in saturated fat;
o Eat more high fiber foods such as fruits, nuts, vegetables, and grain products;
o Stay away from fried foods. Fried foods are unhealthy not only because of their high fat contents, but also because they contain little or no nutritional value;
o Replace your sinfully sweet desserts with fat-free and sugar-free ones like a slice of mango or a few chunks of apple;
o Vegetable salads are the best side dish. Put those macaroni or french fries away.

2. Eat at a slower pace. When you eat at a slowly, you easily become satisfied without taking too many calories.

3. Eat breakfast. And lunch. And dinner. Don't even think of skipping a meal or two. Skipping meals would only cause you acute abdominal pain. And in your body's attempt to cope hunger, you'd be eating more on your next meal.

4. Pay attention on what you drink.

o Carbonated drinks, alcohol, juices, sodas and the like contain high amounts of calories. If you want to quench your thirst, drink plenty of water instead.
o Drink plenty of water. When you drink a lot of water, you won't have to crave for the ones mentioned above. You might even feel full that you won't have the urge to eat more.

5. Change your lifestyle. If you are a couch potato, then it's time to stretch those muscles and keep moving. Exercising helps in burning those unwanted calories. It is one way of losing weight faster.

These weight losing tips are only a step towards a healthier body. Losing weight entails commitment, discipline and hard work. Losing weight is not easy, but it is attainable. Just by following these simple weight losing tips, you will achieve that ideal weight you've always wanted.

Are you looking for the best simple weight losing tips [http://www.weightlosingtips.net/]? Visit [http://www.weightlosingtips.net/] today for more information!

Article Source: http://EzineArticles.com/3569750

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Discover the beauty products for men Corine de Farme

More than ever in our modern societies, men are expected to take care of their appearance , even to show some coquetry . The latter , unlike the shots, is far from being the preserve of the fairer sex , and there are many who like to pamper their skin and a radiant display mine .
This is why the brand Corine de Farme , leading expert in natural cosmetics , offers these gentlemen a wide range of beauty products for men of very high quality.

Made from natural ingredients , mainly of plant origin, devoid of parabens and sometimes pleasantly scented , these beauty products for men are the delight of many fans of elegance , seeking to shine every day.
Failing to be as varied as the range of care products for women, the list of beauty products for men of Corine de Farme brand remains very generous and wide : shampoos, shower gels , lotions, aftershaves , perfumes scents assertive and powerful , face creams , toning body oils , hair gels , facial masks to tone and soften the skin , ideal for preventing skin aging ...

With so many products available to them , men can turn to highlight as ever, both in their professional environment for the evening with friends, acquaintances and prone to seduction .
So, gentlemen , there is not a minute more to lose, so go to the official website of the brand Corine de Farme and explore his catalog !
You will discover a multitude of products on top to be more beautiful than ever and displaying a splendid mine every day of the year! Please dear friends : after all, there is no harm in doing good !

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Bracelets to feel beautiful

For once we get off the beaten by talking about a truly original strap trails.
The strap 's Daily
There are many versions of bracelets Daily's , whatever your mood you will find one that will look like.
These bracelets are irresistible to post , here are some examples :
Little heart to take
Chocolate addict
Today is shopping, tomorrow also
Take me to the end of the world
Single model , rare coin
over bookée
This is an original gift that will please many of your friends right? And considering the price your darling will no more reason not to give you a gift every month!
The connoisseurs will have a parallel with the minis Daily's fortune , anti- depression these messages.

In each set are 3 messages in the same theme , such as " Compliments for a great friend." Is not an original gift for a single friend that offer him a bracelet with one of these messages? " Small heart to take ," " special partner looking for ... " "One day my prince will come ."
To be girly through arms , each set contains a pink bracelet, a blue and white !

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Black skins require tailored products

Black skin does not react like white skin and have different characteristics . Therefore , it is necessary to use specific cosmetics to take care of this type of skin .
Black skin differs from the white skin on many levels . First, the black skin is better equipped against the sun . Therefore, it will need a lot less strong sunscreen . Moreover , unlike the white skin , skin aging is much slower , partly because of this resistance to sunlight .
If there is one characteristic of black skin that is not known to the general public, is its great tendency to dehydration. Indeed, the black skin requires very moisturizing . Even after bathing the skin is dehydrated. This is marked by signs . The skin turns white and flakes . It is therefore necessary to apply cosmetics black skin that will fight against the drought . This is not because it is drier than the black skin is dehydrated but because she finds it difficult to adapt to a drier climate . This type of skin is more used to the tropical climate , hot and humid.
Choosing a cosmetic black skin is essential . It is indeed vain attempt to rehydrate the skin with care for dry skin. Better to choose a suitable product for best results . The specificity for all products: body care , facial hair but also , these also having a texture and different needs.

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Of cosmetics to take care of the person and the environment

You are a person concerned with both its looks and conservation of the planet. So you want to use organic cosmetic products that will help you both maintain your attractiveness and avoid degrading the environment.
Corine de Farme company wanted to develop natural cosmetics that meet all these expectations also respecting your health. Indeed, all these products meet the requirements of a specification that requires compliance with the conditions to be met for a product to be called "natural." In addition , the company has been very careful to ensure that the risk of allergies to the products it offers are as low as possible. Accordingly , each of these products has been subjected to extensive tests have verified its tolerance by the human body .
Moreover, these products are made only of substances with a guarantee of safety copy . The manufacturer including their constitution excluded any substance that may cause health problems or dry skin . Thus , he has refused to integrate its products phthalates or parabens because these substances might cause cancer . In addition , alcohol has been excluded from the composition of the products of care Corine de Farme , because it dries the skin so that it needs to be moisturized regularly. Moreover, these products contain no dye. Finally, the lack of harm Conservative they contain and which role to curb the growth of micro -organisms has been carefully checked .
Visit his website to discover all its products !

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Daily care products for glowing beauty

To seduce the man she loves or to successfully conquer a soul mate, a pretty woman must perform daily care beauty that allow it to maintain its attraction.
Care products presented on the Internet Corinedefarme.fr website will make all the necessary care for your face and body are always fun to watch .
They will help you in the first place to meet the need for a regular moisturizing your skin becomes dull and dry quickly if the water content is not adequately maintained. This is important , especially for your hands and face are highly exposed to desiccation , especially in winter .
In addition, the sun's ultraviolet rays are harmful to the youth of your skin, sunscreens available on this site will prevent these rays damage your skin and cause an acceleration of the appearance of wrinkles . This is important if you really want to keep long youthful skin .
Other products offered on the site complement preventing sun damage and will slow the appearance of wrinkles thanks to their antioxidant substances. In addition, if the wrinkles are already present on your skin, these products will help reduce the visible effects .
Finally, if your hair contributes effectively to your attractiveness , you can buy one or the other shampoos available on the site . These shampoos can wash all hair types , even those that are colored. They can also be used to treat dandruff or damaged hair. In addition, other products can complement the action of a restorative shampoo and further improve the recovery of the radiance and softness of your hair.

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The brace system or violation of weight loss

The corset diet to lose weight , is it serious?

This plan comes straight from the United States and forced to wear a brace to restrict the body and stomach. The goal: to lose weight, waist circumference and get a appetite suppressant effect . Several stars have already made their spear like Jessica Alba who said: "It was brutal. I wore a double corset day and night for three months. I was sweating a lot , but the game is worth the candle . ".

However, behind the full glitter eyes and promises that we dangled , there is a real danger . I remind you that in the nineteenth century, the corset was commonplace and occasioned fainting. Imagine that compressing the chest and lungs so that your breathing capacity is greatly reduced and we had to use salts to wake you up ... In addition, this method is really not good to use in the long term because it can cause damage to the skin but also to the organs.

For me who have always seen as a representative corsets accessory of French elegance , fashion and feminine beauty, the view thus taken to be used in this way is heartbreaking . And you, what do you think of the corset diet?

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Ways to Make Fitness Fun

Games and the Great Outdoors

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How did going to the gym become such a chore? Why is it so hard to actually want to go? After all, you’re in a world of eye-watering odors, sweaty people frowning in concentration and rarely talking to each other, mind-numbing routine, blisters and heavy machinery, while clanging metal and bad music assault your ears. Sounds more like a steel foundry than a gym. Heck, just take a look at the word: WORK-out. No room for fun there. Or is there? If you want to see how much fun exercise can be, go to a different kind of gym – a jungle gym. There you’ll see kids chasing each other at full speed, swinging, jumping, throwing balls, finding energy they never knew they had. And you’ll never hear them complain about going to the "gym." But they will complain about being called in during lightning storms because they want to keep playing kickball. What’s the secret? They’re exercising and they don’t even know it. They’re having so much fun, they don’t care. It’s like hidden health. Imagine having that kind of enthusiasm when you exercise. You can. All it takes is remembering to stay active and to have FUN. There’s nothing wrong with workouts. You can get awesome results at the gym. You can get even better results by staying active while you’re not at the gym. And even going to the gym can seem less like work if you follow some of these fun strategies. Embrace the Great Outdoors Ever wonder why they're called the Departments of Parks and Recreation? It’s because they provide places for people to have outdoor fun. You can’t help but be active and play while in a place of recreation. For Pete’s sake, that’s what it’s there for. Regular exercise is about staying active. Finding excuses to stay on your feet. The great outdoors are full of these excuses. The more you mix up your activities, the more fun you’re going to have while getting fit. These outdoor activity options have something for everyone: Hiking Swimming Rollerblading Mountain Biking Canoeing Biking Skiing Waterskiing Rafting Walking Climbing Jogging Backpacking Walking the dog People spend thousands of dollars and days of travel to take a vacation and do some of these same activities. You could be doing them every day for free or next to nothing. You get an extra exercise bonus when you share the fun. Bringing someone along makes all the difference. Sharing these activities with another person or group multiplies the fun and can actually boost your results.

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The Keys to Aerobic Exercise

What You Need to Know

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The great thing about aerobic exercise is that there are unlimited options at your disposal. There are so many choices when it comes to picking a good workout. You could run around your house each day for 20 minutes and achieve your goal. But you will more likely have success with a variety of exercises that you enjoy. Find a "Go To" Exercise Do you enjoy riding a bike, running, swimming, playing tennis,or roller-blading? Whatever it is, try to find something you can use as a regular part of your fitness routine. This can become your "go to" exercise. For example, if you like riding a bike, each workout day can start with a bike ride to help get you inthe right mindset. Many times, just starting is the biggest hurdle to overcome. The "go to" exercise is like that morning cup of coffee, kick-starting your workout. Keep Challenging Yourself Oftentimes people will do the exact same thing for an extended period of time and wonder why they don’t see any changes. In the beginning, your body is challenged, but eventually it’s conditioned to handle the stress. The body needs to be continuously challenged to see results. It can be as simple as going from the 4.0 level on an exercise bike to 4.3, or from 0 percent grade to 1 percent on the treadmill – slowly putting a little more stress on the body, burning a few more calories, and developing more lean muscle tissue. You'll begin to notice the difference. Raise Your Heart Rate Most experts recommend elevating your heart rate to 60-85% of your maximum heart rate. Remember, however, it’s only a recommendation and there is room for personal adjustment. It’s good to listen to your body and figure out what works best for you. To calculate your target heart rate range, use our calculator. Start Small The best way to begin an aerobic exercise program is to set up a manageable program. If you start out with too much, it’s a lot easier to overwhelm yourself and not stay consistent. Try starting out with 10 minutes, 2-3 days a week. Make it easy. It’s okay if you finish thinking it wasn't hard and that you could have done more – that’s what the next day is for. It becomes a challenge. The more times you tell yourself, "that wasn’t bad," the easier it becomes, instead of dreading going back tomorrow. Once you feel like you are ready for the next step, gradually add a little intensity. For example, go from 10 minutes to 15 minutes for those 2-3 days, or bump it up to 3-4 days for 10 minutes.

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Common Fitness Blunders - VI

Even Experienced Exercisers Can Be Guilty of These

Have you ever started a workout routine, thinking you’re doing everything right, only to find out there were some important things you missed? Here are some common workout mistakes that most of us have made from time to time, and what you can do to prevent them from happening to you. Check out Common Fitness Blunders Part 1, Part 2, and Part 3 for more tips. Blunder #7: You think you are working hard, but you can talk to the person on the treadmill next to you without discomfort.  Intensity is one of the hardest things for many exercisers to understand. You don’t want to work so hard that you become exhausted early in your workout, but you also don’t want to take it so easy that you don’t break a sweat. There are a few simple ways to determine your intensity and help you decide if you need to step it up a bit: At the height of your workout, you should be sweating and breathing hard. Use the "Talk Test" to measure your intensity. You should be able to answer a question, but not comfortably carry on a conversation. If you can walk on the treadmill and easily tell your friend all about your day, you are not working hard enough, so step it up! Another great way to measure your intensity is with a heart rate monitor or by checking your heart rate periodically. There is an easy formula to calculate your Target Heart Rate, which will tell you if you are working at the right intensity. Working at a high intensity will help you burn the most calories in the shortest amount of time, making your workout as efficient as possible.  Blunder #8: Since you exercise, you figure you can eat whatever you want.  The key to weight loss is a healthy diet and regular exercise program. It is very difficult to lose weight through exercise alone. Those extra calories add up quickly and might take longer than you think to burn off by working out.  For example, you decide to treat yourself to a medium popcorn (with butter, of course) at the movies. You did a 45-minute workout on the treadmill this morning, so you deserve it, right? Well, you might want to think before you eat. You probably burned about 400 calories on the treadmill, but that tub of popcorn contains almost 1200 calories!! So you would have to do an extra 90-minute workout just to burn off your movie treat. When you think about it that way, a better option might be to skip the popcorn and bring a granola bar or other healthy snack.  One thing you can do to prevent mistakes from happening to you, is to ask questions! The Resident Experts are always happy to help you make the most of your workouts and answer any questions you might have.

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Common Fitness Blunders - III

Even Experienced Exercisers Can Be Guilty of These

Have you ever started a workout routine, thinking you’re doing everything right, only to find out there were some important things you missed? Here are some common workout mistakes that most of us have made from time to time, and what you can do to prevent them from happening to you. Check out "Fitness Blunders Part I" and "Fitness Blunders Part II" for more tips. Blunder #5: You’ve done the same cardio and strength training workout for the past six months. When you first start a new activity, your body responds more readily, and you begin to see results. Maybe you lose a little weight, begin to see muscle definition, or notice you are getting stronger. But over time, your workouts aren’t as challenging. After a month or two, you stop losing weight and can’t figure out why you’re stuck. After about 6 weeks, your body starts getting used to the activity you have been doing. It’s no longer challenged when that activity becomes a normal part of the routine. If you want to start seeing results again (or just continue the progress you’ve made), you have to change something about your routine. If it’s cardio, add a variety of activities to your workout. Try a new class or machine, or take up a new sport. If you love what you’re doing now, you don’t have to give it up. You can stick to your favorite activities—just try to increase your intensity and duration. If you walk, add some speed work, increase your distance, add hills to your route—anything that makes it different will keep your body guessing. For strength training, be sure to change your exercises every 4-6 weeks for the same reasons. You can change your workout by: increasing or decreasing your weight, reps, or sets moving from machines to free weights; trying new equipment like tubing or bands experimenting with more body weight exercises for variety adding balance elements (stability balls, standing on one leg, BOSU, etc.) reversing the order of your exercises trying a new exercise for each muscle group (such as chest flys instead of a chest press, or front raises instead of lateral raises) Blunder #6: You start a new program and are disappointed when you don’t see results in the first week.  Everyone is different. So even though you start an exercise program, it might take a few weeks for the number on the scale to budge. The important thing is not to get discouraged. Even if you don’t lose weight right away, there are many other important changes you’ll notice in the first week or two. Regular exercise helps you sleep better, increases your energy, reduces stress, and helps you feel better overall. Don’t overlook these benefits!  If you do lose weight quickly in the first week or two, don’t get discouraged if it slows down a little after that. You should expect to lose an average of 1-2 lbs per week if you stick to a program of regular exercise and eating right

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Common Fitness Blunders - II

Even Experienced Exercisers Can Be Guilty of These

Blunder #3: Believing the Myths There are too many to count. Fitness myths are created for many reasons, but are mainly the result of people unknowingly spreading inaccurate information. Sometimes they are blatant sales approaches to try to get you to buy the latest book, training sessions, or exercise contraption. There is no miracle solution. The great thing about exercise, just like life, is that there are many different ways to success. Figure out a way that works for you, but don’t fall into the trap and believe these myths.   Myth #1: You will burn more fat if you exercise at a slower intensity. I’m not sure how this started. Maybe the theory behind it believes that exercising at a slow intensity will help you sustain your exercise and create consistency-- which, again, is very important. The problem is you will only condition yourself at a very low level, which won’t help you burn the necessary calories you need to lose weight. Yes, it’s good to start out with this theory in mind so you don’t burn yourself out. But it’s paramount that you increase your intensity over time.   Myth #2: Use light weight to tone your muscles. This always seems to imply that you shouldn’t lift more than what you consider "light". Maybe it’s 5, 10, or even 15 pounds, but you shouldn’t necessarily put a limit on what you should lift. Instead you should put a minimum and maximum on how many times you perform an exercise. Weight should always be relative to how many repetitions you can do. If you can only do 4-6 reps with proper form, the weight is too heavy. If you can do 15-20 reps and feel like you could easily do more, even if you are lifting 100 lbs, you are using a weight that is too light. This doesn’t mean you have to push yourself so hard that you don’t want to ever exercise again. But you should push yourself to the point where you couldn’t do another rep without breaking form the majority of the time if you want to achieve a toned body. Of course, beginners are recommended to work your way up to this point.   Myth #3: Abdominal exercises will help get rid of the fat around your belly. The key to lowering your body fat is burning calories. The best way to torch calories is through cardio. The core muscles are very important to strengthen but unfortunately you don’t burn many calories by working them. Therefore, spending most of your exercise time each workout on abdominal exercises doesn’t make sense. You will burn many more calories and lose overall body fat in all areas of your body by working your larger muscle groups… quadriceps, upper back, chest, shoulders and hamstring/buttocks. Riding a bike, running on a treadmill, or doing the elliptical works all of these large muscle groups, but it’s also important to add a bit more resistance with strength training exercises.

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Common Fitness Blunders I

Even Experienced Exercisers Can Be Guilty of These

Both beginners and experienced exercises can be guilty of a few fitness blunders from time to time. Some may even become a regular part of your fitness routine, much like a bad habit. But, to get the best results from all your hard work, it’s important that you don’t find yourself creating a fitness routine filled with mistakes. This can set you up for injury, lack of results, boredom and plateaus. Analyze your fitness routine on a regular basis and ask yourself if you fall into any of these common blunders. Blunder #1: Skipping the Warm Up, Cool Down, and Stretches This is one of the most common bad habits of exercisers! You finally committed yourself to a fitness routine, and you don’t want to waste any time, so you jump right into your work out without warming up, cooling down, or stretching. After all, those low-intensity segments are meaningless and a waste of time, right? NOT TRUE! Warming up, cooling down and stretching should be the foundation of your exercise program. They should be viewed as a transition into (and out of) exercise, allowing your body and mind to prepare for running, jumping, or strength training. Here is what you gain from proper warm-up, cool downs and stretching sessions: Your muscles and connective tissue loosen to prepare for the stress of exercise Oxygen and blood flow to your muscles and connective tissue increases, providing fuel for better muscular performance Tension in your body decreases Breathing patterns establish, helping relax the body during exercise Joints are lubricated to allow for better performance Muscle soreness is prevented and/or reduced during and after your workout Better body awareness Quicker reaction time Improved posture Improved coordination Quicker recovery Decreased muscle soreness You’ve probably exercised without warming up properly, for example, and maybe nothing horrible happened. It may seem unnecessary, but consistently skipping it will limit your gains and put you at risk for injury. You could even be injured without even knowing it since you may not feel any pain right away. Fix it Tip: Try to warm up with a low impact exercise for 5-10 minutes. A light sweat is a good indicator of your body temperature rising. Follow your workout with 5-10 minutes light exercise to cool down, and stretching, head to toe. Most of your flexibility benefits will come from your post-exercise stretch because your muscles will be so warm. To learn more about the differences between these workout components

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The Top 6 Fitness Myths and Truths

Don't Believe These Tall Tales!

Would your friends lie to you? They just might be... This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true. There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them: Myth #1: You can take weight off of specific body parts by doing exercises that target those areas. Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body. Myth #2: Women who lift weights will bulk up. Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Myth #3: If you can’t exercise hard and often, there’s really no point. Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

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Study: Weight loss apps still aren’t using many established behavior change strategies

There are so many weight loss apps on the market that evenWeight Watchers is feeling the pressure, and yet a recent study published in the American Journal of Preventive Medicine found these apps do not employ long-established strategies to bring about behavior change.

Only two apps had 13 out of 20 of the behavioral strategies commonly included in evidence-based behavioral weight-loss interventions from the Diabetes Prevention Program (DPP) Lifestyle Intervention Protocol. The DPP Lifestyle Intervention Protocol is based on a study done between 1994 and 1995, which, of course, predates the smartphone and the widespread adoption of mobile devices in general.

The recent study also mentioned that it was not the only analysis of whether weight loss mobile apps followed longheld guidelines. One of the first, conducted in 2009, was covered by MobiHealthNews. At the time, we pointed out that this kind of study, which only examines whether apps follow existing protocols to determine how effective their weight loss strategies are, is not actually testing efficacy.

The research team also acknowledged this isn’t a true efficacy study — and that more research must be done to “determine the efficacy of weight-loss mobile apps when they are used in combination with physician advice and monitoring.”

The published paper includes results from the study of 30 (free and paid) mobile apps found in January 2012 in the Apple App store and Google Play store. The data for the apps was analyzed in June 2012. Some of the apps analyzed included MyNetDiary, Livestrong, Fitbit, LoseIt!, and MyFitnessPal, according to the researchers.

Established behavioral strategies that the research team looked for included weight-loss goals, dietary goals, stimulus control, a food pyramid, and portion control. There were seven behavioral strategies that none of the apps used – stress reduction, relapse prevention, negative thinking, social cues, developing a regular eating pattern, time management, and nutrition label reading.

MyNetDiary, pro and free versions, included the greatest number of established behavioral strategies (13 out of 20), while Noom Weight Loss and All-in Fitness had the second highest percentage (5 out of 20). MyFitnessPal, Fitbit’s app, LoseIt!, Livestrong, and 14 more included 3 out of 20 of the behavioral strategies. The study notes other mobile apps linked to websites that included additional information about behavioral strategies but these were not included because they were not in the apps themselves.

The most common technological feature incorporated in the apps was a food barcode scanner, appearing in about 57 percent of the apps. A little under half the apps, or about 47 percent, had social media capabilities, and 20 percent sent email reminders if tracking lapsed. When comparing paid and free apps, the study found paid apps were no more likely to include any more of the established behavioral strategies than free apps.

Because the study’s goal was to ”focus exclusively on features accessible via the app, not on an entire multimedia enterprise,” some apps that had features at an additional cost were not evaluated. Features could include contact with a coach, companion websites, DVDs, products, magazines, and books. The study also didn’t include apps that were targeted to anything other than weight loss, such as diabetes apps — instead only apps the targeted weight, diet, and physical activity self-monitoring were included in the study.

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Workout Finisher: The Tricep Exercises to Triple Your Size

Top off your workout with these tricep exercises to add mass to your arms.

Chad Howse

MF EDITORS RECOMMEND

15-Minute Arm Workout

Workout Finisher: Down-the-Rack Bicep Burn Out

Stuck with noodle arms? Your triceps account for about 3/4 of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow! 

For these particular finishers you can expect to hit your triceps with a completely different rep and set scheme, increase blood flow and maximize muscle growth.

Warning: Don't do them after every workout. Over a 3-week period, focus on one muscle group, adding a finisher like this to your workout 1/2 to 3/4's of the days you're training.

Finisher 1

Cable Pushdown Burnout Set

Reps: 1 set of 50

Tempo: Fast on both the concentric and eccentric contractions.

Squeeze and hold for 1 second at the end of the exercise and use a very light weight. If you fail before 50, rest for 5 seconds and continue.

Finisher 2

Burnout Giant Set

Starting with a heavier exercise, then dropping down to lighter and lighter weights. It's essentially a 3-phased drop set using different movements.

A1. Dips - 25 reps

A2. Skull Crushers - 25 reps

A3. Seated Dumbbell Triceps Press - 25 reps

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The Easiest Way to Boost Willpower

A new study shows that looking at the right words can trick your brain into being a self-control machine

Pinterest lovers, rejoice! Those “Keep Calm and Carry On” pins may do more than keep your blood pressure in check. They may also prevent you from raiding the vending machine. Inactive words likestill or calm can help increase your self-control, even though they have nothing to do with your diet, finds a new study from the University of Pennsylvania and the University of Illinois at Urbana-Champaign.

For the study, researchers had 20 men and women sit at a computer screen on which a different letter appeared, one after another, 600 times. Before each letter appeared, the screen flashed with a single action-related word (like go, run, hit, move, or start) or inaction-related word (like sit, still, calm, or stop). The words appeared on the screen for such a brief amount of time that none of the participants were aware they had even seen them.

By examining the participants’ brain waves through electroencephalography (EEG) recording equipment, researchers found that when the subjects were exposed to active words, their brain activity relating to self-control decreased. When they were exposed to inactive words, that self-control activity increased.

“Our brains have been programmed to associate action messages with performing a behavior and inaction messages with not performing that behavior,” says study co-author Justin Hepler, a social personality psychologist at the University of Illinois at Urbana-Champaign. “So when we see or hear an inaction word, no matter the context, our brains work to prevent us from taking action.”

That means that while inaction words can keep you out of the kitchen, they can also keep you out of the gym, warns Hepler. Meanwhile, action words can encourage any behavior—be it good or bad. The trick is using the right words in the right situations, he says. Our suggestion? Tape inactive words on your fridge and active words right above where you keep your sneakers.

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