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6 How to Lose Fat and Keep it OFF Tips

 

Many people following a weight loss regimen lose a few pounds quickly. While they are still basking under elation due to this initial fall in the numbers shown on the scale, soon they reach a plateau or result become more hit or miss. If you don’t want to fall into the trap of yo-yo dieting and fluctuating scales, set your aim on fat loss and not on weight loss.

When you aim on only weight loss that is manifested in the form of lower numbers on the scale, you are not aiming for health. The initial loss shown on the scales in always water loss, and it is reversible. It won’t be wrong to say that such weight loss is fake.  If you want an irreversible loss in weight, you must modify your diet and exercise regime in a way that facilitates fat loss.

 

Fat loss lowers blood cholesterol levels, reduces visceral fat, promotes inch loss, increases stamina, and promotes overall health. When you lose body fat, you will become more active, strong, and alert than when you lose water. Water loss reduces your energy and ability to remain engaged or focused over long periods of time.

 

Not only water but the crucial muscle mass is also lost while dieting. This makes you look flabby, shrivelled, and unhealthy. You should aim to increase your muscle mass this may ultimately alter the numbers on your scale.  When you perform resistance or strength training exercises you will build muscle, which consequently spikes your metabolism so you’ll burn more calories during your workout, and at rest.

 

Having  high muscle mass makes you look toned and athletic which most people desire. Every girl fancies well-toned flat abs, firm biceps, and taut calves. Every guy wants to flash a six-pack athletic body and a bulky arm musculature to flaunt his strength.

 

6 How to Lose Fat and Keep it OFF Tips:

1.     Increase Protein Intake as it is heavy and has high satiety value. Protein keeps you full longer and fuels muscle growth and repair. Incorporate more of eggs, whey, lean meat, soybeans, tofu, and milk in your diet. An increased muscle mass has high BMR, and hence burns more of fat.

2.     Eat Healthy Fats like the monounsaturated and polyunsaturated fats. Great sources of these healthy fats are walnuts, olives, and almonds. These fats also help normalize your blood lipid levels.

3.     Use Fat Binders to reduce weight quickly. These bind the fat from your body and form a capsule that is excreted through the body. This is especially good for those who cannot help but be tempted to indulge in fatty foods. Clinical studies have shown that use of fat binders helps you lose weight thrice as much as you can do with diet or exercise alone. This product is safe, and you will see the difference within 4 weeks. Natural fat binders that you can include in your diet are apples, oatmeal, bran cereals, broccoli, mustard greens, green beans, etc. These are high in fibre content and thus have fat-binding properties.

4.     Go for Strength Training. Strength training builds muscle mass and facilitates quick weight loss. As per studies published in the American Journal of Clinical Nutrition, muscles burn 3 times more calories than fat.

5.     Consume Carbs Post-exercise. As per studies, this doubles the rate of fat burning than consuming carbs prior to a work-out session.

6.     Beware of Hidden Fats in Foods. Make sure there are no hidden or saturated fats in foods. Foods labelled as fat-free are not always so.

 

So, carve out a diet and exercise program that causes fat loss and not mere reduction in weight as seen on scales.

 

About the  Author: Roger Jennings is a Freelance Writer and likes to write on Fitness and Weight Loss and has come across the XLS Medical Fat Binder, which he thinks is the most convenient way that most people choose when they want to lose Fat quickly.

 

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Vacation? How your Health may be at Risk

 

 The movement to better our lives and the lives of our families by getting more exercise, improving the nutrition of our meals, and learning how to balance our hectic lives gains in popularity with each passing year. But the one aspect that still falls woefully short is giving ourselves – our bodies, our minds, and our spirits – the rest and respite we need for real health.

 

 

Study after study shows what we intuitively know is right – that vacations are necessary for our health, pure and simple. People who don’t take vacations, the studies show, are many times more likely to develop coronary disease, have heart attacks, develop diabetes, and have fitful sleeping patterns. Does this sound like good life management to you?

 

Vacations offer the perfect opportunities to take care of whatever ails you. For example, if you have a sedentary job, physical activity might be just what you need. Go to a resort that offers an active vacation, such as beach destinations where you can snorkel, swim, parasail, and dive. Have fun and get back into shape at the same time.
Many resorts offer tennis, golf, volleyball, basketball, and even such activities as softball and bocce ball tournaments. How about skiing? Shushing down a mountain slope is invigorating and gets you out into that embracing mountain air.

 

Maybe you are suffering from burnout and need pure relaxation. Try hidden getaways in mountain retreats such as the Great Smokey Mountains, the Catskills, or beautiful Lake Tahoe; or wonderful sand beaches where you can lay beside splashing waves (try Hawaii) or sway in a hammock (maybe Key Largo).

 

With these kinds of vacations the cares of your world are sure to melt away and you’ll feel relaxed and pampered.

 

If you need a real break from reality – head to California for fun at Disneyland, or to Orlando for Walt Disney World, Sea World, and The Wizarding World of Harry Potter. At each of these theme parks your one and only job – is to have fun.

 

Although the best way to take a real break is to leave your Blackberry, lap top, and cell phone at home, a vacation of any kind is better than none at all. Follow through on your best intentions for positively managing your life, and include that vital vacation in your Lifestyle Management plans. Consider budget-friendly timeshare rentals as the way to afford the vacation you need.

About the Author:  Alice Perkins is a timeshare travel blogger for RedWeek.com, the largest online market place for timeshare rentals, where vacationers can find luxury accommodations for less than the cost of a typical hotel room.

 

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Study: Exercise Boosts Your Body and Your Brain

With regular exercise, our brains learn to more easily resist the many temptations that we are faced with every day, especially where supersized calorie food is everywhere.

There is a study for everything these days. Almost any topic you can think of will have some kind of study proving it or disproving it. And some of those studies seem like a complete waste of money or a complete no-brainer. For example “Eating at restaurants boosts risk of weight gain”, well duh. “Drinking alcohol leads to drunkenness”, double duh. And just one more for good measure “Women prefer dating thin, hot, rich men to fat, ugly, poor ones”. 

Luckily, there are actually some good studies out there too. I don’t write as often about specific studies,
but I found this one very encouraging. Science rocks!

 

The study explains that exercise may encourage healthy eating. Okay, I know some of you are thinking duh, but the reason it inspires healthy eating may not be what you think.

 

Exercise can actually change the parts of the brain that influence impulsive behavior. With fast food on every corner, baked goods in the office break room on a weekly basis, eating out more often due to busy lives, we are surrounded by temptations and triggers that make it easy to over-eat. The researchers state that the part of the brain responsible for “control” undergoes “relentless strain”. Amen to that!

 

The study indicates that there is evidence that regular physical exercise changes the structure of the brain and how it works by increasing the connections in the grey matter and prefrontal cortex. One result of these increased connections is improved inhibitory control. It keeps us in check on impulsive, excessive, or inappropriate behavior, like eating a jar of frosting for breakfast, perhaps.

 

By actually changing parts of the brain that influence impulsive behavior, increased physical activity may help compensate and suppress those feelings that drive us to over-eat.

 

With regular exercise, our brains learn to more easily resist the many temptations that we are faced with every day, especially where supersized calorie food is everywhere.
Exercise also brings other benefits, such as making the brain more sensitive to physiological signs of fullness, which helps to control appetite.

 

Do studies make things absolutely true?    Not necessarily, but there are a bazillion benefits to exercise, and if you need a bazillion and one to get moving, here you go! Please exercise.

 

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Get in GREAT Shape with Dance

 

A New England Journal of Medicine study stated that participants over 75 who engaged in dancing, reading, board games and playing musical instruments once a week had a 7% lower risk of dementia compared to those who did not. Those who got involved with these activities 11 days out of the month had a 63% lower risk!

But isn’t it easier to just read a good book?

More than lowering your risk of dementia, getting in great shape, dancing can improve memory.  You may not be 75, but this study and others spotlight the many benefits of regular and intentional dance.  Mayo Clinic reported that social dancing helps with stress reduction, improves energy and overall mood, while boosting strength, & stamina.

What about a gym workout?

Dance movements are not the straight forward motion of treadmills, elliptical, Stairmasters, etc.  Improved joint mobility, particularly in the hips & spine has been demonstrated following 3-months of dance training. Dance entails balance and agility which engages the core, the variation of dynamic movement and speeds recruits many muscles that you would not be able to target with the typical gym workout.

What style of dancing is best?

Depending on the style of dancing, you can improve cardiovascular health, increasing muscle tone & coordination, as well as blood flow to the brain.  If you’re looking to stimulate brain health, dancing that involves memorizing steps & working with a partner can improve brain health and performance.

Whether you like ballet, ballroom, tango, salsa, Zumba or belly dancing, the benefits are irrefutable. Regular dancing can reduce many of the high risk chronic diseases that plague our country, improve leg & hip bone density, reduce depression & loneliness….and help with weight loss and management.

In fact, dancing the night away can burn more calories in an hour than riding a bike or swimming. Check this out.  These are based on a 150lb person, per hour:

  • Swing dancing:235  Ballroom dancing:265  Square dancing:280  Ballet:300
  •  Belly dancing:380  Salsa dancing:420+  Aerobic dancing:540+   Zumba:536+

Now, wouldn’t you rather spend the evening shaking your groove thing and listening to great music (with the one you love…or hope to) than watching some unplugged reality train wreck while on the treadmill?


 

 

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5 Ways to Quiet Your Inner Critic with Pilates

 

Good news your doing Pilates on a set schedule so your already working toward a more confident you! The amazing thing about practicing Pilates is the focus is on becoming self-aware in a positive way.

 

The idea is to concentrate on the exercise you are performing by doing a mental checklist of points to focus on before you begin to move,   making it more likely the goal will be achieved.    Our society promotes self-objectification which allows you to disconnect from your body. Pilates asks that you re-connect with your body.

Let’s take a look at some steps we may take to get the focus back on a positive critique.

1. Switch the Scene:

You just caught yourself criticizing you again. Quickly change the path of destructive thought instead focus on the thing you do like about your body like, “My legs are really starting to show the muscle tone, the workouts are helping”.

2. Jot it Down:

Take the time to jot it down when disparaging thoughts creep in. Adrienne Ressler says, “most women will be shocked by how much they beat themselves up.” The national training director and a body image specialist at the Renfrew Center, Philadelphia branch.

3. Be Present in the Moment:

You’re  in your Pilates class and you start to pick at your body shape, size, ability. Stop the inner negative chatter and focus on your breath pattern, (are you breathing at all), how  is your alignment and form. Feel how your muscles are responding to your movement request. Be present in the task at hand and notice, “hey I reached to my toes this time, awesome!!”

4. A Realistic Role Model:

So your never going to look like Poppy Montgomery on the TV show “Unforgettable”. Is that realistic anyway you are not unforgettable so is it more realistic to find someone in your world the real world who inspires you. I have a client who has an autoimmune disease called Mitochondria, and despite the odds stacked against her when she is out of the hospital she comes to do her private Pilates session with me, she inspires me! I bet it won’t take much for you to come up with someone you admire and is realistic.

5. Try an Activity You Enjoy:

If it is going to the gym, a brisk walk, a run, attend a Pilates class with a buddy, a little exercise can lift your self-esteem whether it makes an apparent change in your body. You now have proof that you are trying to make the change you want to see in your life. So when your inner critic starts in on you it will be easier to shut it down. The change will become clear to you when you realize you are feeling better, mind, body, & spirit. Joy will return to your life.
Next we will tackle the solutions beginning a healthful 2012.
Stacy A. Price-Darkis, CPI, BCES
Studio 59 Pilates Fitness, LLC

 

 

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10 Ways to Stay Organized and Keep Your Focus

 

10) Screen saver-
Dying to get that new tech toy? Need a moment of relaxation? Can never remember your anniversary date? Put the image up on your computer as a screensaver. It will help you stay focused and improve goal setting and your ability to check those goals off your list.

 

 

9) No snooze button-
The more times you hit it the harder it is to wake up. When that alarm goes off, open your eyes, take in a nice long deep breathe, exhale while you pull yourself out of bed and…

 

8) Water and stretching to start the day-
The best way to get your metabolism moving isn’t coffee and a donut. It’s stretching and hydrating to start up your metabolism and get you going

 

7) Smart phone-
Great apps like Note Me and Astrid Task plus online calendars help you stay on track. Take advantage of technology

 

6) Organize your day-
You always need to have a plan for the next day in order to be productive. Take note of how long it takes you to do everyday task and soon time management will be your friend.

 

5) Everyone has a plan until they get punched in the face-
Mike Tyson knew that you can organize all you want but change is going to happen. Don’t let small detours or altered plans knock you off course.

 

4) Proactive not Reactive-
Knowing that change is inevitable will only make you better at anticipating it.

 

3) Always have pen and paper-
Perfect for taking on the spot notes

 

2) Be 5 minute early for business and social events-
Words to live by, “If you are on time, you are late”

 

1) Use your “2nd Brain”-
Stop trying to hold so many small details and “to do’s” in your internal memory. You’re just stressing yourself out. Use the tips above to help relieve some tension and stress.
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The Short & Long Term Effects of Exercise on the Cardiovascular System

 

The cardiovascular system undergoes drastic changes during and immediately after intense exercise. Even more importantly, the cardiovascular system makes long-term and beneficial adaptations to the demands of a regular exercise regimen.

 

During exercise, the cardiovascular system is called upon to meet the increased needs of the body in many ways. The cardiovascular system rushes oxygen to hardworking muscles, returns used blood to the lungs to be re-oxygenated, and delivers fuel to the active tissues of the body.

 

The cardiovascular system undergoes drastic changes during and immediately after intense exercise. Even more importantly, the cardiovascular system makes long-term and beneficial adaptations to the demands of a regular exercise regimen.

 

Short-Term Effects

1. One of the short-term effects of exercise is an increase in your heart rate. Actually, you heart rate will begin to rise before you even start to exercise. Your brain realizes you are going to work out and releases adrenaline to speed up your heart in preparation for the upcoming exertion. This is called “the anticipatory response.” Heart rate will continue to rise in direct proportion to the intensity of exercise until maximum heart rate is achieved.

 

2. Stroke volume–the amount of blood pumped out of the left ventricle by each beat–increases by up to 80 milliliters per beat.

 

3. Cardiac output–the volume of blood the heart pumps in a period of one minute–increases from the typical 5 liters per minute, to up to 40 liters per minute, during strenuous exercise.

 

4. Short-term changes in blood flow. At rest, the muscles require only about 15 to 20 percent of the total amount of blood circulating through the body. During exercise the hardworking muscles demand more oxygen from the cardiovascular system, up to 80 percent. In response, blood is shunted away from the digestive organs, kidney and liver and redirected to the skeletal muscles. Blood flow to the skin also increases. The blood vessels serving the skin dilate to allow more blood to the surface of the body. This helps to cool the body down during exercise.

 

5.Your blood pH–the level of acidity in your blood– becomes more acidic. Your body uses by-products of carbon dioxide to buffer the hydrogen ions in your bloodstream. Hydrogen ions are electrically charged particles in your body. The greater the number of hydrogen ions, the higher the acidity. Because you breathe faster during cardiovascular exercise, you expel carbon dioxide faster than you would normally. This gives the hydrogen ions time to accumulate.

 

Long-Term Effects

1. Decrease in resting heart rate. Because the rigors of regular exercise require so much work from the cardiovascular system, sedentary periods become even easier for the heart by comparison. The heart eventually becomes more efficient, and no longer needs to beat as quickly to supply the body with blood while at rest.

 

2. Stroke volume increases at rest. Resting heart rate is able to slow down because the heart is now trained to pump a larger quantity of blood with every beat.

 

3. Improved circulation. In response to the need to supply the muscles with more oxygen during exercise, the body increases its number of capillaries, the smallest blood vessels in the body. Existing capillaries also open wider.

 

4. Blood pressure decreases by up to 10 mmHg. An mmHg is a unit used for measuring pressure levels.

 

5. Blood volume increases. The body produces a greater number of red blood cells in order to keep the muscles supplied with oxygen during heavy exercise.

 

Significance

The cardiovascular system reaps a myriad of benefits from regular exercise helping you live healthier life and age strong. Any form of aerobic exercise, from swimming and running to dancing or skateboarding, can help strengthen the cardiovascular system.

 

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Wellness Travel: Iceland’s Blue Lagoon

 

When you think of Wellness Travel and Retreats, Iceland probably isn’t the first place to come to mind.  Ice and snow are not often associated with spas and relaxation.  However, did you know that The Blue Lagoon is located in Iceland?  The real Blue Lagoon – no Brooke Shields in sight – is a wellness retreat sought out by travelers from all around the world.

What is so special about The Blue Lagoon? Aside from its stark beauty, the most unique attraction is the lagoon itself, and the healing properties of its water and mud. Created in the 1970s, it is a byproduct of the Svartsengi geothermal plant. The plant began to discharge salt water that was rich in algae and silica. Eventually a pool was formed in the lava fields of Iceland.
When people from surrounding towns came to swim in the water, they discovered it also worked wonders for their skin. Such was the beginning of a very successful wellness retreat and skin care line.

The Blue Lagoon is the perfect combination of nature and technology. The seawater originates 6,562 feet below the surface, where it is heated by natural sources. It then travels through layers of lava rock. The fresh and sea water combine, and minerals are concentrated near the surface. The distinctive aqua color of the water is a result of its active ingredients: minerals, silica and algae. These ingredients are known to improve the appearance of healthy skin, and have proven to be very effective for the treatment of skin disorders such as eczema and psoriasis. The water is a constant 98-102 degrees Fahrenheit, and completely renews itself within forty hours. The Blue Lagoon is two-thirds saltwater and one-third freshwater.

 

The Blue Lagoon wellness retreat features many spa treatments and facilities that allow you to be pampered and also enjoy the gorgeous scenery.  Visitors are welcome to soak in the healing waters, coat their skin with the silica mud, and relax in the natural beauty of the environment.  The wellness retreat also includes a steam room and sauna facing the lagoon, a waterfall massage, and various cafes, lounges and restaurants.  Massages can be booked in their outside or inside facilities.

 

A line of skin and body products based on the Blue Lagoon’s active ingredients has become very popular. They are extremely eco-conscious and use only green production methods. These products are used at the wellness retreat, are part of all spa treatments, and are sold in retail establishments as well, allowing visitors to take home a bit of the Blue Lagoon.

 

In addition to the relaxation elements of the spa, they are also known for their psoriasis clinic. Upon referral by a dermatologist, individuals can take part in a treatment program lasting up to several weeks. Multiple soaks daily in the lagoon, application of silica mud to problem areas, UVB light treatments, use of the Blue Lagoon skin products, and regular consultations with medical staff are all part of the process. Many have found relief from a problematic and chronic ailment, and the wellness clinic has a strong following among the medical and charitable communities.

 

If you are looking for something out of the ordinary, this is a terrific option. The contrast between the hot geothermal waters and the cold outside air, and the natural surroundings set against today’s technology make this a very special wellness travel destination.

Tara Kutsi – Wellness Travel CorrespondentBlue lagoon iceland. (2009, December 14). Retrieved from http://www.bluelagoon.com/