Clever Ways To Help You Lose Weight More Effectively

Posted on October 31, 2011 by MaryJane

Clever Ways To Help You Lose Weight More Effectively

Article by Janet Martin

It is truly hard to lose weight in a place surrounded by advertisements of food, sweets and goodies. No matter how strong your resolve is to start eating healthy, you cannot help but fall prey to the glossy advertisements, smart promotional deals and sometimes devious marketing packaging of food manufacturers and companies. It is really hard to determine which food company is telling the truth when all manufacturers are claiming that their products are fat-free, sugar-free, and low-calorie.

Although exercising can help you shed pounds, the key to having substantial weight loss is reducing your caloric intake. If you find it difficult to navigate through supermarket stalls and find healthy foods or to decipher which entrée on the menu is friendly on your waist, read on and follow the tips below:

Everybody Loves Cheese

If your love for cheese is preventing you to stick with your diet, then you don’t have to feel guilty anymore. What you can do to satisfy your yearning for cheese while watching your weight is to buy the low-fat variety of the type of cheese that you love. There are also some types of cheese that are naturally lower in fat than others. Camembert, cottage cheese, feta and part-skim mozzarella are all better alternatives to cheddar cheese.

Lean Is In

The diet-conscious buzzword today is lean. If you want to continue eating meat, then you have to be wise about what parts and cuts you should use or eat. Instead of grabbing that fat-rich Porterhouse steak, why don’t you choose meat round and loin parts instead? The lean variety still has the protein and nutrients that you need minus the high fat content.

Use Napkin Test

If you want to detect how much fat there is in the food that you are planning to eat, you can always do the napkin test. Just place one piece of your food item on a paper napkin and see if it leaves greasy oil marks on the napkin. If it does, then do not buy any more of it. There are many delectable and healthy looking foods in the market, such as pretzels and muffins, but are actually full of fat and grease so you really have to be careful about eating them.

Make Your Favorite Food Healthy

It is really futile to stick on a diet if you need to give up all the food that you truly love and crave for. There is a big possibility that you will not be able to stick on your plan for a long time if it deprives you of the things you grew up eating or the stuff that you simply cannot go without.

The best way to help you lose weight and eat less fat and calories while still enjoying the food you love is by finding ways to improve them or by looking for viable alternatives. For example, if you are a chocolate lover, you can sneak one bar per week provided you choose the dark variety and not milk or white chocolate. If you love pizza, you can create your own by choosing low-fat cheeses, lean meats and adding a lot of vegetables.

Non-Fat Is Not Always Good

You may have jumped for joy upon seeing a non-fat alternative for your favorite food displayed on a supermarket rack. But before reaching in and buying the whole box, you should first look more closely on the caloric content of the treat. You see, not all non-fat or fat-free foods sold in the grocery can be really good for you. Some non-fat or fat-free fares may be high in sugar, salt or still packed with a lot of calories.

Trying to lose weight requires a lot of discipline and common sense. Thus, you really need to read the labels of all the food that you are buying just to make sure that what you are getting will be really helpful in your quest to drop dress sizes. Sometimes, it may also be helpful to use weight loss products to give you the momentum to your goal of shedding pounds. One product that can help boost your metabolism and help keep your caloric intake at bay is Zylorin. Know more about this weight-loss system by visiting http://zylorin.com/.

About the Author

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine http://www.thearticleinsiders.com

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Why Intense Cardio is Much More Efficient at Burning Fat

Posted on October 12, 2011 by MaryJane

Why Intense Cardio is Much More Efficient at Burning Fat

For years, it was common knowledge that you had to stay in the target heart rate zone to efficiently burn fat. However, the last few years have seen a rise in the popularity of shorter, intense cardio workouts to burn fat.

Training in your target heart rate zone came about when it was revealed that lower intensity exercise (like walking) burns a greater percentage of fat calories during the activity. More intense work on the other hand burns predominantly carbohydrates. So people would try not to train too hard, because if they did, their body would switch from burning fat, to burning carbohydrates. What most people don’t realise though is that you cannot rely on calories burnt during an activity to lose weight.

Calories burnt during the activity do little to help us lose fat. The critical component of successful fat loss relies on our metabolism and certain hormones flowing through our body. This is why shorter more intense workouts are much more efficient.

Training at a lower intensity burns calories only during the activity. As soon as you stop you will stop burning calories. This is because this form of training hardly raises your metabolism. Also longer, less intense cardio sessions hardly stimulate our body to release hormones which will help our fat loss progress. If done long enough though, you can actually stimulate a hormone that works against us…cortisol. Cortisol is a catabolic hormone which actually eats away at muscle. This is obviously a bad thing!

On the other hand, shorter, more intense cardio workouts release certain hormones, most importantly Growth Hormone. The amazing thing about growth hormone is that it helps us build muscle, and does its best to stop fat from storing on our body. We could eat as much as we want and we won’t put on any fat. (However if you got an absolutely voracious appetite, you might, at worst very slowly put on some fat.) That’s why if we got the hormones flowing in abundance in our body, an occasional pig out day, or binge isn’t going to hurt our progress.

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Another great benefit of intense training is that it raises our metabolism substantially, for up to 48-72 hours afterwards. Seeing how it keeps the metabolism elevated for up to 3 days afterwards, imagine what would happen if you did these cardio workouts every other day. Your metabolism would be like a fat destroying furnace!

A good real world example is to compare the difference in physiques between marathon runners and sprinters. Which physique would you prefer? How do you think they train? Marathon runners do hours upon hours of long distance running, whereas sprinters train intensely and explosively. No matter what training we do, our body works by adapting to the stress and making it easier.

So with all the training marathon runners do, cortisol will be running rampant in the body, destroying muscle. This is simply the body adjusting to the workload and making it easier for itself. Too much muscle will only hinder the athlete’s performance (and joints mind you!). That’s why marathon runners have very little muscle.

On the other hand, if we trained like sprinters, with short explosive bursts our body will actually want to keep muscle and burn fat. This is because we need our muscles to better perform the workouts we are subjecting the body to. Also, the body, when exposed to this type of training actually wants to rid the body of its excess fat. This is because the fat on the body is simply hindering its performance. Hence, this is why short, explosive training stimulates hormones like growth hormone which help us build muscle and burn fat.

Well then how should you train? It depends on your goals. Do you want to look like a marathon runner or a sprinter?

If you want to be as thin as a rake, go running for hours on end.

However, if you want that lean, muscular physique much like a sprinters, here are a few suggestions:

30-100m sprints: Set out a distance and sprint all out for the set distance. For recovery, walk back to the starting line. As soon as you get back, sprint again. I wouldn’t do more than 8 total sprints in a workout. For example you could do 6 x 60m sprints.

Intervals: Pick an exercise you like, (running, swimming, cycling, boxing, skipping etc.) and give a near maximum effort (80-100% Max) for 20 seconds, followed by 40 seconds of rest or light exercise (40-60% of max). Repeat 5-6 times. No more than 10 reps is necessary. If you can do 10, focus on going more intense in each interval. I personally like doing these with shuttle runs over a distance of 10-20m.

10 minutes constant max effort: Pick an exercise (running, swimming, cycling) and go as hard as you can for approximately 10 minutes. Try to outdo yourself. You could do 10 minutes every time and try to beat the distance every time you do it OR you could have a set distance and try to beat the time every workout. I personally go down to the oval and time myself over 8 laps of the track.

In finishing, for maximum fat loss, I would recommend doing no more than 4-5 sessions a week. That equals, at most to 60-70 minutes of training time a week. I know it doesn’t sound like much, but if you spend every single one of those minutes going as hard as possible, your metabolism as well as those hormones will melt the fat off your body in no time.

Luke Johnstone is a former long time yo-yo dieter who has struggled with his weight ever since he was a little kid. Fed up with dieting he decided to devise a plan which enabled him to eat more food everyday, eat whatever he wanted, ‘pig out’ a few times a week and exercise a total of only 90 minutes a week. He managed to get in the best shape of his life and now has a website to help others struggling with diets to lose weight. You can check it out at http://www.junkfooddietsite.com

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Lose 40 Percent More Fat

Posted on October 9, 2011 by MaryJane

Lose 40 Percent More Fat

The truth is, lifting weights gives every woman an edge. Over belly fat. Over stress. Over heart disease, diabetes, and cancer. Lifting even makes you smarter and happier.

Perhaps most importantly you will lose 40 percent more fat

This might be the biggest secret in fat loss. While you’ve no doubt been told that aerobic exercise is the key to losing belly flab, weight training is actually far more valuable. Case in point: Penn State University researchers put overweight people on a reduced-calorie diet, and divided them into three groups—one that didn’t exercise, another that performed aerobic exercise 3 days a week, and a third that did both aerobic exercise and weight training 3 days a week.

The results: Each of the groups lost nearly the same amount of weight—about 21 pounds. But the lifters shed about 6 more pounds of fat than did those who didn’t pump iron. Why? Because their weight loss was almost pure fat, while the other two groups lost just 15 pounds of lard, along with several pounds of muscle. Do the math and you’ll see that weights led to 40 percent greater fat loss.

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This isn’t a one-time finding. Research on non-lifting dieters shows that, on average, 75 percent of their weight loss is from fat, and 25 percent is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. It also makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat instead.

Think of it in terms of liposuction: The whole point is to simply remove unattractive flab, right? That’s exactly what you should demand from your workout and resistance training helps to accomplish that goal better than any other form of exercise.

To learn more about subjects like this and to start changing your body, please visit us at Newlifestylediet.
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Hamilton Erridge -
About the Author:

Hamilton Erride is a weight loss professional. Newlifestylediet helps people lose weight and stay healthy by consuming Foods that they love (Shakes, Puddings, Soups, hot drinks, snacks etc.). It provides information and resources that help people make a lifestyle change so that the extra pounds shed are never put back on.
For daily tips on healthy living, Fan Newlifestylediet on Facebook.

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