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The Best Ways To Lose Those Love Handles

Love handles can seem impossible to get rid of. No matter how much you work out, it feels as though the flab around your abdomen will never go away. Thankfully, there are some exercises that will target that pesky problem area and make your love handles go bye-bye.

Cardio is key when it comes to eliminating love handles. You need to be focusing specifically on boosting your heart rate for at least three 30 minute periods a week. Riding a bike or taking a spin class can be particularly effective. Your goal should be to perform exercises that burn calories and fat along with exercises that will help tone your body.

Sit-ups focus on stomach muscles, but they’ll help you take care of your love handles as well. Twisting sit-ups work wonders. Start by sitting on the floor while bending your knees. Anchor your feet beneath something sturdy, and cross your arms over your chest. With abdominal muscles contracted, begin to twist your torso from side to side while lowering your back to the floor. Once you reach the floor, do the same thing while coming back up.

Twisting sit-ups aren’t the only form of sit-ups that can get results. Working with a stability ball or performing elbow to knee sit-ups can also get your body into shape. Elbow to knee sit-ups involve rising up from the floor, and having your elbow touch the knee on the opposite site as you rise.

You may also want to try reverse sit-ups. They won’t do as much to make your love handles disappear, but they will help strengthen your lower back, which will improve the appearance of that area. To perform a reverse sit-up, lie on your floor with your body in a “t” shape. Lift up your legs, bending your knees 90 degrees. Pull them into your chest while moving your upper body as little as possible.

Crunches and cardio aren’t your only options. You can also try working on your back and shoulder with dumbbells or performing reverse lunges. Push-ups and side ups can also be a big help. You may find that you make more progress when you try a variety of exercises instead of just sticking to one thing.

Don’t forget that you’ll need to make some changes to your diet as well. Do your best to cut out bad fats, drink more water, and eat less processed foods. Focus on adding lean proteins, fruits, and vegetables to your diet. If you don’t have the time to cook healthy meals, you may want to invest in a slow cooker. It can be an easy way to cook up some chicken and vegetables on a busy day.

If you put the effort into exercising and eating right, your love handles will be the thing of the past. There’s no easy fix for love handles, but they can definitely be taken care of with some hard work. You’ll definitely be glad you fought back against love handles when you take your next trip to the beach.


The Best Way To Get Into Shape And Stay In Shape

Getting into shape is the goal of a lot of people. You want to look your best and feel your best. Many people have the intention of good fitness, but for one reason or another, they just do not follow through. It may be that they just do not have the right approach. Here are some suggestions on how you can get in shape and maintain your optimal of physical fitness.

What you eat is very important to you overall health. The calories that you consume are not of the same quality. There is a big difference between eating 200 calories from a cupcake versus 200 calories from an egg and a bowl of cereal. You should pay attention to the type of foods you eat to make sure that you are getting all of the nutrients that your body needs.

Your typical meal should consist of a lot of vegetables and fruits, followed by whole grains, dairy products and lean meats. Try to keep fats down to a minimum. Healthy fats are fine, like fat from olive oil or from fish oil. Healthy fats can lower your cholesterol and can improve your heart health.

When it comes to meats, try to stick with poultry, fish, and lean cuts of red meat. Animal fat is saturated fat and is high in cholesterol. That can lead to hardened arteries. Try to eat fish a couple of times a week to get high quality protein without a lot of fat.

When you have your diet and nutrition under control, it is time to think about physical activities. You have to keep your body active. Your muscles need to work in order to stay lean and strong. There are many ways for you to increase your level of physical activity.

Develop an exercise routine that includes aerobic exercise and resistance training. Aerobic activities improve your blood circulation and increase your physical stamina. It is also good for your lungs. You can consider jogging around your neighborhood, going for a bike ride, or taking a brisk walk. You can use a stationary bike at home. You can even get together with friends and have a friendly game of sports. Anything that can get your body moving is beneficial.

Resistance training helps your muscles become stronger. Work with just enough weights to give your arms and legs some resistance. The goal is not to create bulky muscles, but to keep your muscles lean. Lean muscles can burn of calories faster so your metabolism is higher. This keeps your weight down.

Even during the normal course of the day, you can increase your level of physical activity if you walk a little more. Use the stairs instead of the elevator. Every little bit helps.

When your body is physically fit, you will look better and feel better, too. It is not that hard once you have the right approach. You owe it to yourself to take care good care of yourself.


The Best Way to Eat Right is to Eat Often

The best way to eat right is to eat often. Let me explain. Whenever you eat food, your body converts the carbohydrates into glucose, or blood sugar. It is your blood sugar level that can make you feel hungry — and also feel either energetic or sluggish. It is what causes your body to either burn fat or to store it up.

Your body’s pancreas produces insulin that is a vehicle to carry glucose to all the different parts of your body. When you eat refined sugars and starches they quickly turn into glucose. Your pancreas, receiving this jolt, goes immediately into overdrive to make enough insulin to carry all this sugar. Meantime, your brain gets a message that your body has lots of available energy. It then tells the body to “stop.” Your body then stops burning energy and begins storing it as fat for future use. That’s why when you eat too many refined carbohydrates you get fat. Why, then, do we say the best way to eat right is to eat often?

Part of the job of insulin is to remove too much sugar from the blood. Whenever you have an insulin surge it will drop your blood sugar level quickly. This experience is often called a “sugar low” and will make you feel tired. In addition, low blood sugar also makes you feel hungry. If you pick up more refined carbohydrates you will once again flood your body with another surge of sugar — triggering yet another insulin surge and still another sugar low. The cycle repeats itself over and over again.

You can see why crash diets are bad. When you don’t eat your body slows your metabolism and stores fat to be used as a future source of energy. When you don’t eat for days your body thinks it’s starving and does everything it can to store fat. Any energy you expend starts coming from muscle — which is why starving people look emaciated and unhealthy.

The best way to keep your body burning fat efficiently is by maintaining a healthy level of glucose — thus, the best way to eat right is to eat often. When you eat several small healthy meals throughout the day your blood sugars stay level and your body runs at top efficiency. The best thing about eating small frequent meals is that you won’t feel hungry and tempted by junk food.

Now let’s shift the emphasis to eating the right foods. Your meals should be healthy and the portions measured out ahead of time. Instead of eating three big meals a day you will eat five or six small meals. They should include foods that are high in healthy fiber (good for regulating your glucose level), natural protein found in nuts and legumes, fresh fruits and green, leafy vegetables.

The best way to eat right is to eat often. When you do, your body will maintain healthy blood sugar levels. You won’t experience sugar lows that make you feel drag and feel tired; instead you will have lots of energy. And the best part of all is that you will never feel hungry!

The Benefits of a Joining a Fitness Club

If you desire a healthy and toned body finding a good gym or fitness club, can provide the equipment, services, and motivation to help you reach and possibly exceed your goals.

With that thought, realize that not all fitness clubs are created equal, and some are simply seeking more members for their own cash flow. A good and professional fitness club should be run by a staff committed to positive results and quality service. They should have a professional and trained staffs, ready to help you through your workouts, show you how to use new equipment, and help establish realistic fitness goals. The better health clubs will also have professional nutritionists, juice bars and multiple meal plans, designed to work in conjunction with your fitness regimen.

The better health club should offer amenities (juice bar, daycare, activities for young kids), and have everything imaginable, from sports activities to spas, training session to seminars; all of this designed to help you increase your physical fitness and knowledge of same. Some of the better fitness clubs may also have indoor rock-climbing walls, juice bars, massage and tanning areas.

The ideal fitness club will maintain state-of-the-art fitness equipment, as well as helpful staff to guide you through the process if necessary. Take the time for some research both online and via family and friends, you’ll be glad you took the time when you glance in the mirror a few weeks down the road.

Fitness clubs, since they deal with a multiple members, can easily subsidize the cost of expensive fitment equipment and offer the customer (that’s you) substantial savings. Many of these state-of-the-art fitness machines are extreme expensive, and it is the rare individual who will have the means, or space, to own these machines at home.

When you’re shopping for a fitness club, consider your own fitness goals, and which type of activities will be most helpful both physically and mentally. While many enjoy aerobic workouts, not every fitness club offers these sessions, so take the time to ask and avoid disappointment later. The same holds true if you’re a bodybuilder or swimmer, make certain the fitness club you are considering has the necessary equipment and facilities you are seeking.

Accessibility. It will do you no good to join the greatest and latest health club, if the club itself is located in an area difficult for you to frequent. Health club statistics have shown, that finding one that close to home or along your normal route, can provide added motivation and opportunities for exercise. Not taking this into consideration, and instead responding to a fitness discount, could mean you’ve joined the best club, but will never find the time to visit.

You’ll certainly want to feel comfortable with both the equipment and staff, and while this alone may not be the prime consideration, it should be a significant factor in your choice. If you’re a novice, make certain you have access to trainers and consultants who can help choose the right machines or aerobic activities.

Maintaining our health and physical fitness is the greatest gift we can give ourselves, choosing the right fitness club, can help you more easily reach your fitness goals. Make an informed decision, and do it as soon as possible.

The Weight Loss Industry, Are They Really Telling Us The Truth?

Why is it that weight loss companies continue to bombard us with new products every year that are no better than last year’s products?

Everyone who has ever tried to lose weight and keep it off knows that it is a very hard thing to do. In fact, nothing can be closer to the truth than to say that weight loss is hard.

So it’s no wonder that when one weight loss company or another comes up with their new, miracle breakthrough weight loss pill that will simply melt the fat off while you sleep, regardless of what you eat, people can’t wait to make their three easy payments of only $29.95 while feverishly awaiting the arrival of their weight loss “dream come true”.

But, is it really a dream come true, or just merely a weight loss nightmare? As most people know, there have been countless numbers of products like this on the market that make outrageous claims of monumental weight loss in very little time with little or no effort on your part.

Most people also know that not one of these products has ever lived up to their claims, and that a good deal of these products have also been known to yield dangerous side affects (fen/phen and redux for example).

So why is it that weight loss companies continue to bombard us with new products every year that are no better than last year’s products?

The weight loss industry is a $30 billion dollar per year industry that is solely based on attempting to convince the 65% of Americans who are overweight that weight loss not only doesn’t have to be that hard, but in fact, can be down right easy!

The problem is, with countless companies out there “bending” the truth with very sketchy so called research and the falsehood of endorsements by “doctors”, sports stars and television and movie personalities, the general public is constantly hit with wave after wave of false hope.

Perhaps if the weight loss companies were more honest about what really works long term and promoted products and methods that were in line with reality, more people would accept these realities and follow methods that actually work long term.

There is a small problem with this however. That would be bad for the weight loss company’s bottom lines! They would lose millions of dollars and that is not what those companies share holders want to hear.

It’s all about business, not your health, not whether you lose weight and keep it off, not whether you’re happy with the product in the end, just about business and that means nothing but bottom line.

So, with the weight loss companies simply telling the public only what they want to hear, there is very little hope.

Research has shown that 95% of people who do lose weight usually gain it back between six months and three years later.

The FDA has declared that not one single weight loss company in the entire industry can show a record of long term success.

It would be comparable to the home building industry if 95% of the new homes purchased fell apart and became unlivable within three years, but the public is completely oblivious to the enormous failure rate of the weight loss industry.

There are, sadly, only a few weight loss companies out there that base there methods on things that have been proven to work such as balanced diet and exercise but their voices are drowned out by all the “quick fix” fads and gimmicks that are out there.

The Ten Best Diet Foods In Existence

What you eat and what you eat will have a big effect on how quickly you take off pounds, and more importantly, how long you keep those pounds off.

There are certain foods that you really should be eating on a regular basis, for lots of good, healthy reasons. They come from all food categories, but every one of them has one thing in common: they pack a lot of nutritional punch into their calories.

Here’s a list of five diet foods that will help you stay healthy and lose weight.

1. Whole grain breads

If you’ve been paying attention, you know that evil carbs are the current diet buster. If you just stay away from all carbs, some of the diets proclaim, you’ll lose weight no matter what else you eat.

That’s not only wrong, it’s downright dangerous for both your health and your diet. There’s a reason that the Bible refers to bread as ‘the staff of life’.

Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet – which most doctors agree is about 50-60% of your caloric intake.

That means that if you’re on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits and vegetables. Whole grain breads pack a lot of nutritional value.

Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal, and for about the same number of calories, you’ll be getting three times the vitamins, amino acids and roughage that your body needs to function.

You’ll feel full far longer, too – because you’ve given your body something to work on that will take a while to digest.

2. Fish

Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don’t – omega 3 fatty acids.

Omega 3 is one of the main building blocks in your cells. If your body doesn’t get enough Omega 3, it will try to build cells from other fatty acids.

The problem is that those cells are not as flexible, and not quite the right shape. Among the cells that aren’t quite right are the ones in your brain that help control impulses and tell your body what it needs. By providing enough Omega 3 for your body to use, you’ll be healing the damage done through years of poor diet.

And since fish, as a general rule, has fewer calories than most meats, you’ll be saving calories, too. Just remember that you’re REPLACING portions of meat with fish, not adding them to what you already eat.

3. Spinach

At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body.

Every serving gives you folic acid, manganese,beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K. You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.

4. Olive Oil

Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet.

It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things. One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories – and a whole lot of healthy fuel for your body.

5. Pink Grapefruit

With only 40 calories in half a grapefruit, you’re getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It’s versatile and tasty.

Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.

Most importantly, don’t base your diet around any single ONE ingredient.

The best way to lose weight is to eat a healthy variety of foods to make sure that you get all the essential nutrients that you need each day.

Swim Your Way To Slimness, Fitness and Health

So you want to start a new fitness regime to lose a few kilos, to feel good about yourself or to keep your body healthy? Great! Exercise plays a major role not just in our physical health, but in our emotional and mental well-being too.

The problem, you may say though, is which fitness regime to follow? There’s running, power walking, going to the gym, yoga, and numerous fitness classes too – how do you choose which will work best for you?

All fitness regimes have pros and cons, and by all means try out a few to see how your body responds. But before you rush to join the gym, buy running shoes or check out the latest fitness classes, take a moment to learn why swimming may answer all of your fitness dreams!

A Sport That Is Easy On Your Body

Running, walking and other such like sports can be great for some people, but for others can result in pain to ankles, knees or hips. Of course you can learn how to protect your body when engaging in such sports, but wouldn’t it be great to participate in a sport that has the lowest impact on your body’s joints?

Swimming not only gives you a whole-body workout, but when immersed to the neck your body will bear only 10% of it’s weight. Ideal, not only for those with physical limitations, weight limitations or arthritis suffers, but for all who want to protect their body whilst staying fit.

A Sport That Is Great For Your Fitness Levels

When you swim your body uses all your major muscle groups, legs, hips, arms, shoulders, back, abdomen – everything is getting a good workout. Interestingly swimming is also a great sport for building strength in your body due to water giving twelve times the resistance that air gives.

Great, you may be thinking, swimming sure does sound like the sport for me, but how do I get started?

Really it all depends what level you are at. If you’re experience of swimming goes as far as a few swim classes when you were at school, or a paddle around the kid’s pool on holiday, then you may want to consider a swimming class. Don’t be put off by joining a class with others, you will likely find that most of them are in the same situation as you and the company and encouragement can be worthwhile.

If you know how to swim but simply haven’t been in the pool for a while then set yourself a swim time each week and make sure you stick to it! Start with setting a small goal, even if it’s only one length, then increase your goal each time. It’s up to you how many times you can schedule a swim into your weekly plan, but if it allows for two or three time per week you will quickly find yourself swimming for longer and further.

So are you going to give swimming a go? If you do, you may well find yourself swimming to a slimmer, healthier and fitter you!

Staying Physically Fit Requires Working Out

Working out is an essential component to stay physically fit. Any individual that maintains a high level of fitness and eats a healthy diet does not have to deprive themselves of comfort foods that include ice cream and pizza. However, they need to be eaten in limited quantities, and only now and then.

Working out is an effective way of alleviating stress, and helping improve sleeping patterns. Extensive workout routines can minimize stress and anxiety, and allow the individual to work out their frustrations in a positive effective way.

Daily workout routines combined with a healthy diet provide the opportunity for the individual to age as well as possible. A good workout includes a weekly run, and a daily quick trip to the gym, blended with exhilarating outdoor adventure sports. Over time, it is easy to see the results achieved through quality workouts.

Using a Personal Trainer

The easiest way to stay physically fit is to work out at a gym with a professional trainer. Some professional trainers will even come to the house, which will allow the individual to lose even more weight, and stay healthier.

Using a personal trainer has two benefits. First, it makes an individual set an appointment where there will be at the gym or at home in a specific time for working out. This alone helps maximize results because they can’t come up with the excuse that may be there too tired, or too busy.

The second positive benefits of hiring a personal trainer to stay physically fit, is that the trainer has all the tools and equipment along with extensive training and expertise. They will know the right types of exercise for your specific body type, to help you maximize your weight loss, and improve your overall body strength. An effective personal trainer that has years of experience can help nearly anyone develop and tone their body to the shape they’ve always wanted.

Setting Goals

The first step for losing weight to achieve physical fitness requires setting a goal. However, it needs to be realistic. Remember that any excess body fat was not put on in a single day. Likewise, it will take some time to get it off. Additionally, if you spent years being a couch potato, and living a sedentary lifestyle, it takes a bit to get retooled so that you can handle intense workouts that will produce amazing results.

Age and health history are also factors to consider when developing a solid goal for premium fitness. In addition, the psychological and physical tolerance of workout routines needs to be calculated to set an appropriate goal.

Recognize that every individual will accomplish the goals at a different rate. As long as you stay committed to the program, don’t find excuses to avoid working out right, and keep motivated, you are likely to show positive results quickly. Remember that a goal is not a static condition, but rather a dynamic result that continues to fluctuate. In addition, recognize that your goals are easily modified to ensure you receive the best results.

Stay Fit by Eating Small Healthy Meals Frequently

Eating small frequent meals is the best way to nourish our bodies and stay healthy. Let me tell you why that is so. When we eat, our body takes the carbohydrates in our food and converts them into blood sugar called glucose. The level of glucose in our blood is what makes us feel full or hungry, energetic or tired. It is also determines when our body stores fat or burns it as energy.

The pancreas is an organ designed to create insulin which transports blood sugar to our various body parts. When we eat unhealthy refined foods the food is turned to sugar quickly. Our pancreas receives an urgent message to produce more insulin because of all of the incoming sugar. Once our body has received an initial jolt of energy from the sugar (often referred to as a “sugar high”), it understands there is too much excess sugar and so begins to store it as fat. No wonder we associate eating processed fast foods with obesity. How can this be avoided?

Remember that insulin has the job of carrying necessary blood sugar to our body parts and then getting rid of the rest. That means when we eat a lot of refined sugar our pancreas has to produce a lot of insulin. After we get the initial “sugar high” the insulin surge starts quickly disposing of the blood sugar, bringing down our glucose level and producing a “sugar low” — that is when we start to drag and feel tired. We also begin to once again feel hungry. When we are hungry we tend to overeat — and then we eat the wrong foods and the whole cycle starts all over again. Sadly, this becomes an entire life cycle for many people.

That is why starvation diets, despite what many think, are very unhealthy. When we refuse to eat our body panics and starts storing fat for future use — this is often referred to as a slowing of our metabolism. Our body is doing what it needs to do to save us. As a result it stores fat and starts using muscle tissue to produce energy.

The most efficient way to burn fat and feel energetic is by keeping a healthy glucose level. This is best done by eating several healthy meals during the day instead of three large meals.

It is important that we eat nutrient dense foods that are good for the body. The portions should be measured out before we eat. Five or six small meals usually works best. Your meals should include fruits, vegetables, lean protein and natural fiber. There should be no pre-packaged or processed foods.

Eating small healthy meals frequently will keep us fit and provide us with lots of energy. This is accomplished by maintaining healthy blood sugar levels. Just imagine no longer experiencing those horrible sugar lows and ravenous hunger pangs! And best of all, staying fit means we will all lead healthier, longer lives.

Simple Ways For You To Further Your Fitness Now

If you’re like most people, you think getting fit takes a lot of effort and a lot of work. You probably know that fitness is something you need to do, but you aren’t really looking forward to it. That’s why this article was written. There are some simple ways that you can start feeling and looking fit. You just need to know what they are. Here are just a few easy fitness tips you can start using today.

The easiest thing you can do to get fit is to make the decision that you’re going to get fit. When you make this decision, you start to view things in a different way, and start to behave differently. Give yourself a compelling reason to get fit, other than “I have to”, and everything else will be much easier as well.

The next thing to do when you want to get fit is to look at things you have to change. A lot of times, people think that fitness takes drastic changes, but that is not necessarily so. Look at your diet, for example. Chances are, you are not surviving on ice cream and potato chips. You just need to make a few tweaks to get healthier. Look for things you do that are already fitness conscious. That way, you’ll see that you don’t have to make as many changes as you thought.

A great, simple way to further your fitness is to park farther away from where you’re going. When you go to the supermarket, don’t park near the entrance. A short walk can be an easy way to jumpstart your fitness for the day. A lot of people are so used to driving everywhere that they don’t see opportunities for alternatives, so when bike or walk, do that instead.

Talk to others who are trying to get fit as well. Not only is it really easy to just chat with people, but getting tips and advice from people can make your fitness journey much easier. You can learn about techniques and methods you can use to get fit.

Ask your friends and family to be supportive. Sometimes, loved ones are the people who are most resistant to changes you make. You may hear that you look “fine” when you talk about getting fit. Sit down with your loved ones and talk to them about your reasons for getting fit. If they don’t understand or are not supportive, try to spend more time with other people who can support you on your way to getting fit.

Now that you’ve had some time to read through the tips in this article, you know that it can be easier than you thought to get fit. Use the suggestions here to see what works for you, and keep looking for ways that you can further your fitness in a way that is enjoyable. You’ll start to see results that will keep you going, so get started now.