Fitness and Diet

Fitness and diet

What you put into your body will form 75 - 80% of the results you will see. Therefore, it is extremely important to be consistent in your eating routine, to eat 5 - 7 small meals per day and to plan ahead. An eating routine is a huge topic and I will aim to put up some detailed meal plans, articles on good foods and healthy recipes. But if I were to sum up the basics of what you should or should not be eating into a short paragraph, I would say, avoid all refined sugars and as much processed food as possible. As to what you should be eating, aim for protein rich foods, such as chicken, turkey, tuna, fibrous carbohydrates, such as green veg and salad and limited good fats, which includes olive oil, almonds and flax seed.
Eat 5 - 7 small meals a day. The reason behind eating so frequently throughout the day, is that, every time you eat, you raise your metabolism. This is why eating breakfast after your 7 - 8 hour overnight fast is so important when trying to lose weight. Do remember that you want to maintain the same calorie intake (assuming that your current calorie intake is at the appropriate level) across the larger number of meals as you ate previously with fewer meals. For example, if you should be eating 1800 calories a day, a rough breakdown across 6 meals would be 350 calories for a main meal, ie breakfast, lunch and dinner and 250 calories for your three snacks, mid morning, mid afternoon and pre-bed. You may need to modify this depending on when you train but I will expand on this in a later article.
It is much easier to stick to your planned diet if you plan ahead for this. One way of managing this is to prepare your food for the week on one day. I prepare food for a 5-day working week but you could do it for a full 7 day week too. I make the protein portion of my meals and snacks on one day, because this is the time consuming part of meal planning.
I prepare my week's food on a Sunday, making sure I check on portion sizes, based on the "size of your hand" principle. This usually means one chicken fillet, a cup of lean mince or a palm-sized piece of steak for each adult. Because the protein preparation is the most time-consuming, this is mostly what I prepare ahead of time. The carbohydrate portion is usually salad, which I prepare in the morning, or frozen vegetables which only take a few minutes.
A typical week might have two fish dinners, two chicken dinners and one steak dinner. I use frozen fish, so this doesn't need preparation ahead of time because it only takes 15 minutes to bake on the day of use. I thus need to prepare for two chicken and one steak dinners, plus lunches. For two people, this might mean cooking 2 steaks, 8 chicken fillets and 6 hard boiled eggs. The cooked steaks, four chicken fillets and the eggs go in the fridge for dinner and lunches early in the week and the other four cooked chicken fillets go in the freezer for lunch and dinner later in the week. The eggs may also be used for breakfast. This assumes cooked meat can be stored safely in the fridge for two or possibly three days.
This leaves just snacks to be prepared for the end of the week and it is easy to boil some more eggs on a Wednesday evening.
On a closing note, always remember, failing to plan is planning to fail. For more information on fitness and diet look at the http://477635r8w5dk1zbmpcieux2ybf.hop.clickbank.net/

Simple and Effective Ways to Shed Those Extra Pounds

Simple and Effective Ways to Shed Those Extra Pounds

Many people want to lose weight but find the process to be very intimidating. However, it does not have to be this way. You can get down to your ideal weight if you are willing to make a few modifications to your daily schedule. This article will point out several simple ways to do just that.

Make sure that you consume a full glass of water at every meal, regardless of whether it is breakfast, lunch or dinner. It is also a good idea to get in the habit of doing this at snack time as well. The water will help fill you up as you are eating, which means that you will be less likely to overeat. In addition, if you focus on trying to make sure you drink enough, you will slow down your eating pattern. This allows your brain to register that you are full, and you will stop eating before you become uncomfortable.

Turn the television off when it is time to eat. Television is a distraction; you can lose yourself in the program that you are watching, which makes you more likely to eat quickly and eat a lot. If you leave the TV off, it means that you will have the opportunity to interact with your family members rather than simply staring at a screen. This will naturally slow down your eating, allowing your body time to send you the signal that it is full. This simple step can help you with your portion control, and as a result, assist you in your weight loss efforts.

Avoid eating out whenever you can. By cooking at home, you can control what goes into your meals, and you have the ability to control the portion size. Still, you do not have to avoid restaurants all together. When you do treat yourself, consider splitting a meal with someone in your party or asking for two plates so that you can put half of your meal away to be boxed up for another day. This will help you minimize how many calories you are eating. Also, look for healthy options; many restaurants now indicate on their menu which meals are better for you than others.

Do not use fad diets. The reality is that you are unlikely to continue with the program for the rest of your life. As soon as you stop, the weight will return. Instead of looking for a "quick fix," make small changes (like some of the ones noted above) that you can keep up with over time. Any weight that you lose should stay off, making you feel better about yourself and encouraging you to continue with what you are doing. Eat healthier, exercise more often, and enjoy your life; these are the keys to shedding your extra weight and keeping it off.

You can find success on your weight loss journey if you take the information provided in this article to heart and start implementing a few of its ideas. While every person is different, and the amount of weight loss will vary, you will see results if you commit yourself.

Losing Weight With a Smile on Your Face

Losing Weight With a Smile on Your Face

Many of us cringe when we think about losing weight and for good reason. Losing weight can be tedious, can take a long time and in short, can be no fun! However, it does not have to be this way. If you are willing to commit a little more on the side of dieting, then here are some creative, fun ways to begin shedding the pounds.

First, take up a sport you are interested in and leave the gym in the dust. Sports like basketball and tennis are very active sports, and you will find yourself sweating in no time. Sports like baseball are less intensive. But should you find yourself on the mound as the pitcher, you will be swimming in your own sweat.

Not only will you lose weight with sports, but as the desire to compete and be better at your sport arises, you will work harder and maybe even want to go to the gym to increase your muscle mass for better performance. Playing sports also has the added benefit of typically requiring regular practice. If you want to be on the team, you have to show up. If you have to show up, you will most likely get the exercise you need.

For those of you who are not athletically inclined, take up dancing or hit the club. If you hit the club, just avoid high-calorie mixed drinks laden with sugar or beers that aren't light beers. Dancing away for hours is fun, and you'll be sure to lose weight in the process.

No weight loss program is complete without a healthy diet. Do some research into low-fat, low-calorie versions of recipes that you already enjoy. This will help you enjoy the same foods and not have such a high caloric intake. As such, you will find the benefits of weight loss when you step on a scale.

If you are not athletically inclined and hate dancing. try going on a hike. Not only will you have the same benefits of exercise, but the serene atmosphere may vanquish another foe, namely, stress. Stress is often the main culprit of excessive eating. With stress in short supply and exercise in a larger supply, the pounds are surely to start falling off.

What is an entertaining weight loss program without sex? We all enjoy sex. If you happen to find yourself in a situation where you can have sex regularly, then it's time to spice up your sex life. Try doubling or tripling the frequency. A good hour of vigorous, sexual intercourse has been shown to burn upwards of three hundred calories. If an hour at the gym doesn't suit you well, maybe two hours of intercourse does!

We all know weight loss can be tedious, boring and challenging. However, if you find new ways to increase your level of activity, you will find yourself losing weight by having fun in no time. Many activities like hiking, sex and sports, are great replacements to the typical gym based workout routines. So, go out and  have fun, and lose some weight!

Exercising Without Hitting the Gym

Exercising Without Hitting the Gym

Many people think that the only way to get any proper exercise is by going to the gym and having a personal trainer. However, you don't have to join a gym to burn calories. In this article, we will show you some ways to workout without hitting the gym or hiring a trainer.

Cleaning the house is a great way to burn calories without leaving your home. It is common knowledge that some housework can actually burn up more calories than just a simple workout. Rather than dreading doing housework, make it into a workout by doing it quickly and vigorously. Put on your favorite music and sweep, mop, dust and vacuum to the beat of the music. All these chores will help you tone your arms and legs. They will also increase your flexibility.

A good way to get more exercise during the day is engaging in social activities that are active. For example, call your friends and go shopping at the mall. Walking the mall at a brisk pace is a great way to burn calories. Other good social activities to do are playing tennis, bike riding, or swimming. Not only are these great ways to be more active but they are also fun.

If you drive your kids to and from school everyday, try walking instead. Walking is a great cardiovascular exercise for you and your kid to do on a daily basis. It is a great way to get your recommended daily aerobic workout. It is also good for the heart and there's very little risk of injury. With today's child obesity epidemic, it will also benefit your child by staying in shape.

Whenever possible, avoid taking the elevator and take the stairs. If you live or work in a building where you take the elevator every day, by taking the stairs instead you will be increasing your daily aerobic activity. Taking the stairs will give you a great cardiovascular workout as well as tone the muscles in your legs.

Work is a great place to get some much needed exercise. Instead of calling a co-worker on the phone or sending an e-mail, walk over to their desk. When you use the restroom, use one that is further away from your or on another floor altogether. When you park your car at work, park it as far as possible. This will enable you to walk more and burn extra calories during the day.

Most people spend a considerable amount of time watching television. This is a great opportunity to fit some exercise in. Try marching or doing jumping jacks every time there's a commercial. If you have an exercise machine such as a bike or treadmill, workout during your favorite show. You will be so engrossed in your program, you will not even realize you are working out. This is a great way to make your workout time go by faster.

Not many people have the money or time required to go to a gym. As you can see, you don't need to join a gym to get your daily exercise. By making the simple lifestyle changes mentioned in this article, you can burn more calories during the day and keep the pounds off.