5 Reasons to Use Tribulus Terrestris Extract

Tribulus Terrestris extract is used as an herbal supplement to improve a variety of factors in life. There are quite a few reasons why it is recommended instead of pharmaceutical drugs or other herbal supplements that are available on the market.

First, it improves the testosterone production in each individual. Testosterone increases the ability of the body to build muscle and strength. For many people, strength is something they need more of. Increasing testosterone is a safe method to do so without needing additional drugs or supplements.

Some men are not blessed with as much of this hormone so a safe effective way to do so can be the answer. The only other option that many people have is to turn to steroids and these can increase the levels of testosterone in the body to astronomical levels which have the potential to be dangerous and have harmful other side effects such as increased anger or using too much. Tribulus Terrestris cannot physically be overdosed on so you don’t have this fear.

Second, Tribulus Terrestris is certified to be one hundred percent anabolic and natural. When purchasing and using this, you don’t have to worry about any fillers being thrown into the mixture. You are only getting the plant extract and not any additional ingredients which could be harmful or have side effects that are undesirable. It is not a potent chemical and therefore large amounts of it are completely safe to consume.

Third, Tribulus Terrestris is often included in sexual enhancement drugs as an additional ingredient to help. However, you don’t have to take pharmaceutical drugs to improve your sexual enhancement. You can take the supplement without additional medications and still get the same desirable results. Not only does it increase libido but it has been tested with groups of people and more than seventy five percent had an increase in their sexual excitement levels. Ejaculation amounts were also improved by one to two milliliters along with the sperm in the ejaculation. This has been also thought to increase fertility as a result but no tests were conducted to back up these claims. It certainly cannot hurt to try though. Fourth, since Tribulus Terrestris helps burn fat and create muscle, your energy levels can improve.

General weight loss can improve this but using a supplement will cause the results to happen faster with less effort. Obviously, the more you do the better your results will be but supplements that do no harm to your body can only aid in your efforts.

Fifth, but certainly not last, Tribulus Terrestris does not have any ability to overdose so it can be played with. For some people a gram will do while others may require five times that but it can adapt to fit with your personal goals and body. Each individual can play with their dosage and adjust it accordingly. Someone who is taking the supplement to improve sexual enhancement will take a different amount than someone who is working on body building or weight loss.



Source by Robert Melkonyan

Chinese Black Fungus For Health, Fitness, Diets, Slimming and Nutrition

Can fish and meat textures and tastes be found in a vegetable? Chinese Black Fungus is renowned for these qualities, its vital nutrients and its valuable contributions, as a dietary supplement, to overall fitness and health. Usually obtained in dried packaged form, it requires washing before use.

As a Health Supplement

Enriching blood and preventing iron deficiency anemia, Western medical science has found Black Fungus very effective in blood viscosity modulation as it inhibits platelet aggregation thus lowering blood-viscosity levels. In Traditional Chinese Medicine (TCM) its applications include anaemia, uterine bleeding, hemorrhoids, high blood pressure and coronary heart disease. It also figures significantly in cancer prevention and relief.

A very common and inexpensive ingredient in Chinese cuisine, it also has been recognised within TCM as a medicinal food for thousands of years. Black Fungus, rich in nutrients such as iron, protein, fat, vitamins and polysaccharides, also contains vital trace elements like potassium, selenium and manganese essential to the body’s long-term health.

Black Fungus’ bittersweet taste is not particularly strong, its texture is decidedly meat-like however. Its’ presence in dishes serves rather to enhance the flavours of the main ingredients.

As a Diet Aid

Black Fungus is a potent ally in the fight against obesity. Whilst very low-calorie, its meat-like texture (and taste) when boiled make it particularly appetite satisfying. It is frequently added to other dishes to ‘enrich’ them, to bulk these up for dieting/ slimming purposes as well as for its valuable nutritional contents.

Definitely not ‘fast-food’ it needs extensive soaking and cleaning before use. Available from most Chinese supermarkets, Black Fungus is sometimes stocked by inner-city branches of Tesco.

‘Fat Busters’ to Enjoy Alongside It

Keen dieters can wash down their Black Fungus with other proven Chinese slimming, weight-loss and nutrition aids like Green Tea (Lu Cha) and Bojenmi Tea.

Green tea stimulates the heart, aids digestion and provides a general ‘wake up’ call. Encouraging fat metabolization and popular for dieting and slimming, general bodily detoxification is also encouraged by Green Tea drinking.

Anaemia sufferers (and women during their menstrual period) should avoid Green Tea as it inhibits iron-assimilation somewhat. These should switch to Bojenmi Tea (see below) and/ or consume Black Fungus to remedy iron deficiencies.

Bojenmi Cha, also known as “good health, nice appearance flesh-reducing tea” also encourages slimming and weight loss. A blend of 12 medicinal herbs based upon an ancient Ming Dynasty remedy, this pleasant tasting tea aids digestion, lowers cholesterol levels and has a mild laxative effect.

Overall

Both teas help flush out fatty deposits from internal systems. Inexpensive Green Tea’s fat removal effect’s are such that Chinese restaurants use left-overs to clean grease from tables at closing time.

Black Fungus, Green Tea and Bojenmi Tea all have internal cleansing, detoxifying and longevity-inducing effects encouraging their inclusion in anti-aging and health and fitness dietary regimes. All three can be found in most Chinese Supermarkets



Source by Peter Allsop

How to Lose Body Fat? – 3 Main Tips on How to Lose Weight

Many people all over the world are interested in learning how to lose body fat. Unfortunately, a high percentage focuses on the wrong things. There are no magic pills that make people shrink miraculously. Losing body fat requires a concerted effort where people change their lives in general but the necessary steps are relatively simple.

Eat a Well-Balanced Diet:

Losing body fat is not synonymous to starving. Meals should be largely composed of whole food products that provide proper nutrition. Fruits and vegetables play an important role in healthy living and they should form a major part of daily diet. Many experts have already said a lot about the dangers of junk food and it suffices here to say: avoid them. Sugar is sweet, but the body needs a very small amount.

The right type of food alone is not enough, however. The way the meal is prepared also matters. For instance, it is not a good idea to take vegetables that seem to have taken a bath in cooking oil.

Drink Enough Water:

Water does not only prevent dehydration but also enhances proper digestion, without which the food eaten will not be properly utilized in the body, leading to accumulation of fat. Water helps to transport nutrients to individual cells in the body and flush out toxins from vital organs in the body.

While the usual advice is to drink between 8 and 12 glasses of water a day, this may be kind of misleading. For instance, it is not reasonable to expect a two-year old child to drink that amount of water. Someone’s size or weight as well as activities undertaken help determine the right amount of water to take in. The environment and health conditions are also important considerations.

Exercise:

Being active is a very important part of every ideal weight loss program. People can engage in many physical activities, some of which involve normal chores in the home. It is not as much the type of physical activity taken as consistency that will lead to the loss of body fat. According to the Mayo clinic, people should aim for at least 75 minutes of vigorous aerobic activity or 150 minutes of moderate physical activity a week.

How to Lose Body Fat?

If you want to know how to lose body fat, then remember you need to burn more calories than you consume. Every good weight loss program involves proper diet and exercise.



Source by Kelvin MQ Lee

Green Tea Weight Loss Pills – Does it Work?

Green tea provides an extra dietary supplement to help you lose weight. These pills work from the concentrate of the Camellia Sinensis leaf. This concentrated dosage of the leaf’s active ingredients makes for an excellent weight loss method.

It is recommend that these supplements twice a day and on a consistent basis. Green tea weight loss extracts provide weight loss benefits no matter your condition. However it’s recommended that other factors still take an important role in your goal to lose weight and keep it off. Such factors include having exercise and a well balanced diet.

Unlike other dietary supplements green tea weight loss pills work with your body and not against it. These other supplements work against your metabolism. Green tea extracts works with your metabolism. It increases your energy and makes you feel better. In addition it makes using up stored fat more efficient and makes it easier for you to lose weight and burn fat. It also has many other health benefits such as reducing heart and neurological diseases. The effects of taking green tea are long term and the results stay. Green tea weight loss pills often have other all natural things in them that help promote weight loss and fat burning.

Green tea weight loss pills are clearly one of the best supplements to take to lose weight. Every year more and more the benefits of having a daily intake of green tea are revealed in scientific studies. It will only benefit you and your weight loss goals to take green tea pill supplements.



Source by Rob P

Review of ThinMist Weight Loss Spray – How It Can Help You Lose Weight Naturally

This article provides a quick introduction to and review of ThinMist weight loss spray, a new product from Living Well Nutraceuticals. This is a dietary supplement that you can use before each meal to help prime your body to lose weight naturally through high metabolism.

What is ThinMist Weight Loss Spray?

Two types of weight loss spray can be found in the market: oral and nasal. ThinMist weight loss spray is the oral type, one that you spray into the mouth right under the tongue. This way of application is termed sub-lingual delivery, where nutrients in ThinMist are absorbed quickly into the bloodstream after it is sprayed.

Three squirts of ThinMist is all you need 30 minutes before eating. This will prime your body to rev up metabolism and turn on its fat burning furnace to work on those calories you are putting on. Use ThinMist three times a day and metabolism will stay high throughout the day to help you lose weight.

Human Growth Hormones and Metabolism

A high metabolism is necessary for the body to burn fat, helping you shed those extra pounds. However, metabolism is affected by human growth hormones, or HGH, which are produced naturally in the pituitary gland. The main problem is your HGH level drops as you age — thus your body’s metabolism slows down.

Studies by the National Institute of Health (NIH) have revealed that HGH declines drastically once a person hits about 35 years of age. This low level then persists till old age, bringing on what is commonly known as the effects of ageing. A slower metabolism is one of those effects.

When you were young, a much higher HGH level was responsible for your rapid growth into an adult. This level at its peak (shown as at age 10 on the NIH chart depicting HGH secretion versus age) can be as much as 5 times higher than that eventual low level mentioned earlier. Indeed it is a tremendous drop.

ThinMist Stimulates HGH Production

HGH can be injected into the body but is only approved by the FDA to treat growth disorders in children and growth deficiency in adults. It is not approved for weight loss, so one needs to be mindful of those marketing claims by weight loss supplement makers.

Research by the New England Journal of Medicine has shown that HGH can melt away trapped body fat. To make this work effectively, ThinMist stimulates your body to produce HGH naturally, through the action of the amino acids present in its formulation.

Which essentially makes ThinMist a safe way to lose weight without the negative side effects caused by weight loss pills and other supplements.

Other Benefits

Beside amino acids like L-Tyrosine, L-Arginine and L-Valine, potent ingredients in ThinMist include chromium and growth factor complex made up of GABA, DHEA, elk antler velvet, etc. These can boost your health and well being. For example, chromium keeps your blood sugar level at a healthy level while DHEA (Dehydroepiandrosterone) helps to boost metabolism.

All in all, ThinMist weight loss spray is effective in helping you lose weight naturally and steadily. Most importantly, it does require you to starve or go on a crazy fad diet that can result in malnutrition. In fact, with ThinMist you can nearly eat all those foods that you like; of course, you’d want to start opting for healthy food to realize a trimmer and healthier body as your weight loss progresses.



Source by Albert Bohay

Weight Loss – How I Went From 340 to 199 Pounds, Part 1

I spent two years losing over 140 pounds the old fashioned way: proper diet and exercise. No fads. No pills. No surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.

Almost every day I get people I haven’t seen in years coming up to me saying “Wow! You look great!” and then the next question… “What have you been doing?” That’s why I wrote this article.

Disclaimer

Now, of course, as a general disclaimer, I have to say that the tips I’m sharing with you here are just from my own personal experience. I’m not a professional health expert – although over the past couple of years I’ve read dozens of books, and hundreds of articles on nutrition, exercise, and weight lifting. I’m not a doctor. You should, of course, seek your own doctor’s advice before starting any kind of a weight-loss or exercise plan. I firmly believe that with the right diet and proper exercise, almost anyone should be able to lose weight and get fit safely.

Tip 1. It’s All About Calories

First, the bad news. Weight gain and loss is directly tied to the amount of calories you eat versus the calories you expend through exercise. What’s a calorie?

A calorie is a unit of heat energy. Specifically, it’s the amount of heat energy required to raise 1 gram of water by 1 degree Celsius. How this relates to your body is that when you eat food, the food molecules are broken down chemically and that energy is either used by your body to perform work (like building muscle, or constructing new cells) or is stored (as fat). If you take in more calories than you burn, you will start to get fat.

Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3500 calories in your diet this week without exercising, congratulations… you’ve just gained one pound (probably all body fat). The good news is that you can lose one pound of fat by either removing 3500 calories from your diet, or adding 3500 calories of exercise to your weekly schedule, or a combination of the two.

What’s 3500 calories? It’s actually not much if you’re eating the wrong kinds of food. You can consume 3500 calories in one meal if you eat two Double Whoppers (1010 calories each), a King Size order of french fries (590), a King Size onion rings (600), and a chocolate shake (440). Don’t laugh… this is what I used to eat for dinner if my family went to Burger King… or something similarly outrageous.

So the bottom line here is that if you want to lose weight, you have to create a calorie deficit. That means you have to burn off more calories than you eat. You had to eat more calories than you burned to get fat… now you have to reduce the calories to get lean. It’s that simple. In order to know how many calories you’re taking in and burning off, you need to write them down.

Tip 2. Eat Frequently Throughout the Day

Think of your body as a furnace. You want your furnace to burn fuel as efficiently as possible. In order for that to happen, you need to let it burn hot and steady throughout the day.

You need to stoke your fire often to keep it burning. Keep your metabolism running all day long by eating every 3 to 4 hours. My personal tip: I eat on hours evenly divisible by 3. That means breakfast at 9am (if I’m up that early), lunch at noon, a snack at 3pm, dinner at 6pm, a snack at 9pm, and if I’m still up another snack at midnight.

Now, I personally work late (I usually get most of my “real work” done between the hours of 10pm and 2am) but if you need to eat at different hours, that’s fine… Just take the total number of calories you’re going to eat throughout the day and divvy them up into 3-hour intervals. Keep that fire stoked! If you can’t take a break at work to eat every 3 hours, bring a protein bar with you.

If you skip breakfast, then you’re extremely hungry by the time lunch comes around. Skip lunch, and you’re more likely to gorge yourself at dinner. Why? Your body is saying, “Hey! I need food badly!” If you feed yourself often, throughout the day, your body doesn’t go into shock, and you won’t get those wild cravings and hunger pangs when it’s time to eat.

Tip 3. Start a Food & Exercise Journal

Don’t just dismiss this section. I did! The first couple of times I read about doing this in fitness and weight-loss books, I said to myself, “I don’t have the time to do this.” But you know what – it really works!

I cannot stress how important it is to write everything down that you eat. All you need is a little notebook. Make four columns: what you ate, how much of it you ate, how many calories were in it, and what time of the day you ate it. It’s that simple. Also write down any exercise or other activities that are more strenuous than just sitting around.

Taking the time to recognize what you’re eating is the first step to losing weight. A lot of people truly don’t realize how much crap they’re eating. When I first started doing this – and writing down everything I was eating – it really opened my eyes to the volumes of junk food I was eating before. I was a slave to cookies, chocolate, chicken wings, and pizza. When I first took the time to look up the fact that a chicken wing has 150 calories in it (yes, one wing), I was astounded. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.

Now you can get yourself one of those little calorie counter booklets from your favorite book store. Sometimes you’ll even see them in the grocery store. They’re invaluable. Once you get to know the foods you eat on a regular basis, keeping track of what you eat is really quite simple. You will gain a better appreciation for what you’re putting in your body.

So please, please, please, take my advice and journal everything you eat. You do NOT have to do this for the rest of your life… just until you hit your goal weight. By that time, you’ll be able to keep a good mental track of what you’re eating, and you’ll be more aware of what you should eat, and how much exercise you should be getting every week.

Also, you do not have to obsess over every little calorie! Counting your calories can be as detailed as you like. If you want to track every last celery stick, by all means do so. However, you can just round your calories off to the nearest 10, or 20. Don’t worry whether or not something contains 24 or 26 calories. In the end, it doesn’t make that much of a difference… but whether something has 100 or 200 calories does.

The important thing… and I cannot stress this enough… is write everything down!

Tip 4. Eat The Right Amount of Calories

We’re not going to starve ourselves! In fact, proper weight loss is best accomplished by eating more frequently than you’re probably used to! Let me say that again: you’re going to eat more food than you are right now. You’re going to eat better food, more often, but at a lower calorie intake. If you’re like I used to be, you’re probably skipping breakfast. This means that when lunchtime comes around, you’re starving, so you probably overeat the wrong kinds of food (like pizza, wings, Chinese, etc.) for lunch – and I’ll bet it’s fast food or takeout. Then, you don’t eat anything again for six to eight hours, and pack in a monster dinner.

Now here’s what happens: your body isn’t getting any food first thing in the morning, so your metabolism isn’t getting started. Your “calorie-burning fire” doesn’t get started in the morning, so you’re not really burning as many calories as you should be. Also, your body is saying, “uh, oh – I’m not getting any food. I better hold on to whatever body fat I can because we’re starving!” This is bad. If you don’t eat enough food, often enough, your body will basically go into starvation mode and hang on to whatever body fat it can.

The key to unlocking your stored fat is to feed yourself enough good food so that your body doesn’t need to store any additional fat, while at the same time getting plenty of exercise and strength training to burn whatever fat you currently have and build muscle.

There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet. Notice it’s based on your current weight and your gender. Women need fewer calories then do men. Also, if you’re a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis.

WOMEN

Under 130: 1000 Calories

130-150: 1200 Calories

151-200: 1400 Calories

201-250: 1600 Calories

251-300: 1800 Calories

301-350: 2000 Calories

351-400: 2200 Calories

MEN

Under 130: 1200 Calories

130-150: 1400 Calories

151-200: 1600 Calories

201-250: 1800 Calories

251-300: 2000 Calories

301-350: 2200 Calories

351-400: 2400 Calories

Now here’s something that’s vitally important… you want to make sure you get enough calories every day, otherwise your body will go into “starvation” mode. You want to make sure that you eat your meals at least four times a day to keep your metabolism running. If you don’t eat, your body will go into starvation mode. It will realize that it’s not getting enough food, and will hold on to body fat. It’s important to get enough calories spaced throughout the day to keep your fire stoked. Don’t think that by starving yourself you’re going to lose weight. It will be the wrong kind of weight. Remember, your body will eat it’s own muscle tissue first before burning fat if it doesn’t have enough protein.

Tip 5. Send Yourself to Boot Camp

Now, if you want to jump start your body on its way to fast weight loss, here’s what you’re going to do. Ignore the charts above, and drop yourself right down to a 1000-calorie-per-day diet immediately. In addition, make sure you get at least 15 minutes of walking (or some other easy, basic, extra exercise) in every day as well.

You will do this for exactly two weeks… no more… no less. Then, you will go back to eating the normal amount of calories as indicated on the chart above.

It’s not going to be easy. You won’t be able to eat any junk food for these first two weeks. You can, however, eat plenty of good foods – chicken, salads, whole grain breads, etc. It won’t be easy, but once you get through it, you’ll be able to add lots of calories back in to your diet, and feel more normal again… in fact, after eating only 1000 calories for two weeks, you’ll probably have a hard time bringing yourself back up to 2000 calories (or whatever you should be at).

Here’s why this works: dropping your calorie intake down to 1000 calories will shock your body into new eating habits. You will cleanse your body of toxins (like those monster grease burgers you’ve been eating) and get some good, healthy food in you. You will notice weight loss after the first couple of days, but you’ll be keeping your energy up by eating good foods at regular intervals. You can stop any cravings you’re having with water, or add some extra veggies in there – you can eat just about as much green vegetables as you want.

Tip 6. Don’t Think “Fat Free” Means “Calorie Free”

Everywhere you look, it seems that “low fat” foods abound. While there are certain low-fat or no-fat foods that we are going to eat, you don’t want to restrict yourself to a totally no-fat diet. There are certain fats that are good fats, and other that are bad fats. We’re going to want to eat good fats because they are necessary for proper health. Bad fats, however, will make you fat.

There are tons of fad “no-fat” diets out there that have promoted the whole “low-fat” mentality. What’s happened? People are still continuing to get fat eating “fat-free” foods. They eat fat-free cookies, fat-free chips, and fat-free dairy products, yet they keep getting fatter. Why? Many fat-free foods have nearly as many calories as their full-fat versions.

Now, you start eating “fat free” potato chips thinking to yourself that you can splurge… hey, why not? They’re “fat free.” Well, you still load on the calories with fat-free potato chips. It’s the calories that make you fat. In fact, when food manufacturers remove fat from their products, often times they replace the fat with sugar to improve the taste. Guess what… by adding sugar, they’re bringing the calorie count almost back up to where the full-fat product was.

We need fat. Fat forms lining of the cell membranes in almost every cell of our bodies. Your brain is composed primarily of fat. If you don’t eat enough of the right kinds of fat, your brain will not get the proper nutrition to function. Eating too little fat can also reduce your testosterone levels (equally important for women as for men).

Tip 7. Know Your Fats

Saturated Fats are bad for you. They are found mostly in beef, milk, cheese, deli meats, butter, and some tropical oils. Saturated fats increase your risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try to eat low-fat meats like chicken and turkey without the skin, and reduced-fat dairy products. If you’re eating red mean, get the lowest-fat, leanest meat you can.

Trans Fats are saturated fats that are extremely bad for you. You should completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are created during food manufacturing processes such as the hydrogenation of vegetable oil. They are usually found in pastries, buns, chips, doughnuts, shortening, and other such foods. If the label says “trans fat” put that product back on the shelf. If the ingredients of any product say “partially hydrogenated” anywhere on it – put it back. One example: margarine! It’s evil. It’s loaded with trans-fatty acids. Avoid it at all costs. Also avoid vegetable shortening, commercial pasties, deep-fried food, and most prepared snacks, mixes, and convenience foods.

Studies have shown that saturated and trans fats are actually addictive and make you want to eat more. They have also been linked to all kinds of health problems from cancer and heart disease to diabetes.

Unsaturated Fats, on the other hand, are generally good for you. These types of fats are usually found in nuts, seeds, fish, and grains. Mono-unsaturated fats, such as the types found in olive and canola oil, will actually protect your cardiovascular system from disease. These are the types of fats we’re going to load into our diet.

– Good fats: almonds, avocado, cashews, flax oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)

– Bad fats: butter, coconut, corn oil, cream cheese, half-and-half, lard, mayonnaise, shortening, sour cream

Keep in mind that you need fats in your diet, but even the good fats listed above have a good amount of calories in them – so take it easy! A tablespoon of olive oil, for example, as 100 calories. Almonds (which I love to snack on) have 6 calories a piece. Nuts are a great, healthy-fat snack – but just make sure to take a small handful not the whole bag!

Tip 8. Add Omega 3 Fatty Acids to Your Diet

Omega fats are unsaturated fats that are not only good for you, but they’re essential for your health. Your body cannot create these fats, so you must get them totally from your diet. Omega fats are helpful for many reasons, plus they are necessary for normal cell growth and development.

First, Omega fats are an excellent appetite suppressant. Part of the reason why people binge on “fat-free” foods is because fat is what makes your stomach “feel full.” If you aren’t eating any fat in your meal, your stomach never tells your brain that you’re full. Add a little good fat to your meal, and you’ll feel full with less food.

Eating Omega fats helps your body to unlock stored fat so that you can use it for energy. Omega fat balances your body’s ratio of insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar from your system. If you do this too often, the insulin will block the hormone glucagon – which is another hormone that functions to help your body burn fat. Too much sugar = too much insulin = not enough glucagon = little fat burning. Plus, you are at risk for diabetes. Omega fats help to balance this ratio.

Omega fats help to boost your body’s metabolic rate. This also helps you to burn more calories. Omega fats are the building blocks of your cells. Your cell membranes consist of Omega fats. Since they cannot be created by the body, you must get them from your diet.

A specific fat, Omega 3 Fatty Acid, is obtained from flax seeds or flax seed oil. This will be the primary fat that we’ll add to our meals. You can use it on salads and in breads, add it to soups and yogurt. Don’t cook with it, however, as the heat will change it’s chemical properties. You will also find good doses of Omega 3 in most seafood, green leavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive, and canola oil.

Have fish for dinner at least twice a week – and I don’t mean your beer-battered, fried haddock that the local pub serves on Fridays. Pick a fish like salmon, tuna, or mackerel. Bake or grill them – don’t fry them. They have very high concentrations of Omega 3 fatty acids in them. Add flax oil to your salads instead of fatty dressings. Snack on walnuts or almonds instead of cookies and chocolate. You will feel full sooner, and you’ll be adding essential fatty acids to your diet to help burn calories!

Tip 9. Get Plenty of Protein

Proteins are the building blocks for your body. You need to eat lots of protein for your body to build, repair, and maintain your muscle and other lean tissues. If you don’t eat enough protein, your body will break down muscle tissue, which is bad, to maintain itself. As a result, your metabolism will slow, and you won’t burn body fat. Unlike fat or glucose, there’s nowhere in our bodies to store protein (aside from building muscle tissue) so you have to get a lot from your diet.

How much protein should you eat? Most people should eat about 0.4 to 0.8 grams of protein per pound of body weight. Therefore, if you weigh 200 pounds, you should be eating between 80 and 160 grams of protein per day. This isn’t hard to do. Eat two eggs for breakfast, and an 8-ounce serving of chicken for dinner, and you’re at 60 grams of protein right there.

What kinds of protein should you eat? I like fish, chicken (white meat), turkey (white meat), soy products, beans, legumes, and eggs (whites only – yokes have a lot of fat). Soy products are a great source of protein… once you get used to the taste. I have totally switched from regular milk to soy milk. It has all the calcium, much less of the saturated fat, and none of the cholesterol of normal milk (even skim milk!)

Eat fish twice a week, chicken twice a week, turkey once a week, a vegetarian meal once a week, and then on that seventh day, go ahead and splurge with the pork or beef… just take it easy. Just make sure you choose lean sirloin cuts. Trim off any fat. Beef has a lot of saturated fat in it (it’s marbled throughout the meat so you can’t just cut it off). Beef is the worst meat for you – as compared to the other popular meats.

– Good protein: beans (any kind), eggs (preferably whites – yolks have a lot of fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.

– Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.

In part 2 of this article, you’ll read about nine more tips to lose weight.



Source by Richard Rost

The benefits of fitness classes

Most of the time, individuals can choose training programs in order to improve their physique. Training programs can help individuals increase their performance. And, training programs can also enhance your overall health. With all these benefits, individuals can improve their daily activities and future. However, in case you’re sporting activities, simple workouts is not enough your needs. So the best way is to enroll in fitness classes.

Fitness classes offer efficient meetings, training courses, which can improve the body. In addition, it also offers other benefits that can enhance your lifestyle. Below are some of these.

Decreased body fat

Health experts say that those discussions did not reduce body fat more efficiently than aerobics. This is possible because of the strength and post-exercise calorie consumption increases. With this training, you will also burn calories even when resting.

Increased energy production

These classes can help you combine strength, power and plyometric training, which can increase the rate of force production. It can also help to transform the power of the power that is needed to lift heavy objects or perhaps to improve performance in sports.

Increased speed

In the event that you are a runner, enrolled in this class can help you increase your speed. Fitness classes increase your strength and flexibility. Therefore, every step of runners exert more force as they are. In addition, it combines the power of a good running mechanics can provide you with better speed that you need. These classes can help improve acceleration and multi-directional speed.

Reduced injuries

Individuals can reduce injuries. This is achieved because the train instructors to use the primary movers of the organization. Educators can also help identify and correct potential problems, and improve the basic movements necessary to avoid injuries. Fitness classes can also help individuals to improve postural alignment and relieve excessive joint stress.

Right flair and confidence

Finally, these classes also help improve your mood and confidence. Workouts can help boost nor the dopamine, serotonin, and adrenaline levels. These chemicals improve mood and eliminates the risk of depression. Individuals can also boost your confidence, knowing that your body can perform tasks more easily and efficiently.

Tips for planning a healthy diet

The theme of the “diet” is very interesting and stimulating, the vastness of the subject-to-date knowledge and studies of the human body and its response to the variety of food, suitable for assimilation process and the Do’s and Don’ts to maintain the good health through lifestyle.

The key to a healthy lifestyle is very obviously a diet that is balanced in every way; which corresponds to the individual’s metabolism and increases energy, vitality and well-being. A “diet” generally refers to the amount of food consumed by an individual, human or animal; “eating habits” suggest that a person chosen by each of the decisions and choices about what to eat. These characteristics, diet can also refer to a particular vernacular nutritious food intake and body weight health reasons, or the person or trained health care professionals involved. Therefore, the individual’s health, longevity and quality of life is reflected in eating habits and preferences with reference to a geographical region, culture, ethnic food and free choice.

The right diet requires a man of ingestion, digestion and absorption of needed energy, vitamins and minerals and the types of foods selected – carbohydrates, fats and proteins among them.

Weight management is an area where nutrition diets are elected or together to help the weight gain or weight loss. To meet specific needs of nutrition, energy and well-being of certain foods offered, while some can be avoided, so as not to upset the balance in the body and prevent equilibrium. However, there is a specific diet, it must be granted with the exercise or fitness program, even the most basic, such as walking, cycling, swimming or exercising. But despite many improvements and researched studies, many diets and weight-loss programs that are harmful to the human body because they neglected to good health. This is because some focused on specific dietary advice on weight loss and rapid systems and programs that can not guarantee weight loss but can not guarantee good health.

As we know, in the developed world, random and unhealthy food choices and habits primarily dictated by the abundance of large populations have been suffering from poor health, obesity and disease. Still, there is no one singular diet or nutrition program that can be called a healthy diet; Moderation is the key, and that consumption of a diet that is well rounded healthy food choices and minimum fitness schedule can work wonders for everyone.

If you need to develop, or a specific diet for health reasons, it has affected a number of important questions that will help you in the long run; after all, to follow a diet to achieve some amount of success in reaching the final results or goals.

The most important thing to remember is the introduction of diet the goal is not to be unrealistically thin, or self-deprivation favorite foods. Instead, healthy eating, feeling brought about positive decisions in relation to which a balanced and energetic mood or an attitude all the time. No doubt the extra information that you may have about nutrition; no two are the same, and a number of contradictions. However, working around foods that meet the individual and that a plan that is practical and healthy, anyone can create a tasty and healthy diet that without a balanced nutrient overdoing all undersigned or any food item.

You need a good plan to achieve in the New Year’s Fitness Goals

As December comes to the end, we can not wait to start and renewed enthusiasm for a new fitness goals. We pledge ourselves to a distance of fast food to drop a few pounds. Very energetic as he set out to tackle new goals and follow through with the old ones that had fallen by the wayside. So, if we are all decked out with vigor and why most of us throw the ball and do not follow through?

A recent study from the University of Scranton, about 45% of Americans make a New Year’s resolution. The main goal is to lose weight. And it did not surprise you to know that in the third quarter of the people stick to their goals first week, and more than half of the fall in the six-month mark.

Do not let your enthusiasm is the only thing that carries to reach your goals. You need a good plan to achieve New Year’s fitness goals.

Set achievable goals

One of the biggest mistakes we make is to run before you walk. Progress is not defined by leaps and bounds, but it is to start small, yet effective baby steps and you’re done. One of the easiest ways is to break down the major points of smaller and more manageable mini goals. Now you can celebrate each mini-goal and keep the enthusiasm high, frustration is waiting to achieve a great goal. The simpler the goal, the less motivation required to achieve it.

Commit to the results

You can not go any further in the process of implementation of the New Year’s fitness goals without nailing it down; Still so many people ignore this step and go straight to the design. Beware visible step between your goals and putting them into action can be daunting.

If you’ve never worked in your life, cardio, weight lifting, and cleaning up your nutrition plan will be a huge task for you, and if you hit, you will most likely not have been working on before they even start, unless you are really committed. This is a major step in achieving the right mindset; The point of the process, after which everything that follows will begin working toward results.

Push through a rough beginning

The hardest part of getting started anything. Most of the rocket fuel consumed during the launch as he attempts to break out of the earth atmosphere. Our life is the same, that is an example of the Olympic bobsled team. The difference between first and 10th sometimes only fractions of a second. This initial momentum out of the starting gate will make the difference. All that we have talked about up to this point all get that momentum to get the crowd moving.

Create new habits

If you’ve got this far, you’ve done the hardest part. Now you are ready to learn the simple truth about the long-term success, and we have to take a good habit. If you do something consistently for a long time, you’ve made a routine. Before this is not different from the daily brushing or combing your hair work. The sooner we integrate the habit of exercise and a healthy diet in everyday life, it ceases to feel like an inconvenience sooner.

How to Increase your dietary fiber intake

There are various benefits of getting enough fiber in your diet every day help reduce the level of hunger, slow down the digestion of food in the body, regulates blood sugar levels and improve heart health. It is also important to take care of dietary fiber intake improved overall digestive health.

Although you need to make sure you consume enough calories and the right balance of proteins, fats and carbohydrates in your daily diet, dietary fiber plays an important role in successful weight loss.

Nevertheless, many people still consume enough fiber every day is why you need to take some time to learn which foods should be consumed to boost your fiber intake.

Add blackberries or oatmeal

You can increase your intake of dietary fiber by adding blackberry or raspberry yogurt, as many seeds of these fruits, and so one of the highest fiber fruits available. Oatmeal own fairly high in fiber, but with a sprinkling bran before eating it, you can increase the fiber content yet.

You get an instant boost in complex carbohydrates only by replacing white flour with ground oats or oatmeal. If you do not really like eating vegetables, then puree high-fiber vegetables, such as carrots, broccoli, spinach and sweet potato diet for an instant boost in fiber and vitamin content.

Flax seed and fresh fruit

By linseed to protein shakes, then more fiber in their diet and healthy omega fats. Instead of snacking on granola bars, fresh fruit snacks as their higher fiber and nutrients.

They include side salads

It makes it a point to include a salad loaded with spinach, mushrooms, tomatoes or peppers every meal you eat. Instead of eating rice, replace the beans, which are not only a good source of fiber, but also a complex carbohydrate.

Whole grain products and nuts

Eat more nuts, because they are not only a source of healthy fat, but they also provide a small dose of fiber and protein. A sprinkling bran buds into Greek yogurt, you can add some extra crunch and fiber in the yogurt.

Always choose whole grain products such as whole-wheat pita, whole wheat bread, whole-wheat pita bread and whole wheat pasta instead of highly processed products. Eating an apple a day provides your body contains about 5 grams of fiber. A balanced diet, it could even serve as the Apple one ounce of low-fat cheddar or cheddar cheese. The low-calorie food, a lot of fiber, just drink vegetable soup.

Conclusion

It is no more a challenge to get more fiber in a healthy diet, the many strategies available. Just make sure to consume only one or two of these sources of fiber each day, as increasing fiber intake, too much fiber can shock the digestive system. This can lead to gastro-intestinal problems, to let the great pain and discomfort. It is therefore reasonable to slowly increase your fiber intake to reap the long-term results.