Fast weight loss with Russian Kettlebells

Currently, people are dying to lose weight, they would do almost anything just to get rid of the ugly fat they have in their body. They are dying literally from the effects given by crash diets and unknown diet pills. Look around you, there are thousands who had been victimized by the dangers given by these unhealthy options to losing weight.

If you don’t like to belong to the population of these dying people then you should opt for an alternative which is healthy and been proven through time, a good example of this is the Russian kettlebells. This tool is an old time strength training tool which is similar in a lot of ways to a dumbbell although it is shaped in a different way. Actually, this looks like a cannonball with a handle and it is normally made from cast iron.

Losing weight through the means of Russian kettlebells is highly encouraged since it does not put any harm to the body. You lose weight merely because you are sweating thus the fat is burned off. You will also lose weight because you are subjecting yourself to rigorous physical activity that will help strengthen the muscle and get rid of fat.

Of course, the goal of losing weight will not be obtained without undergoing sensible eating habits. No matter how much you tire yourself to curb weight, if you cannot discipline the amount of food that enters your body then everything will be useless. Discipline is the trick, if you don’t have this then no exercise program will work well on you.

Who are the candidates for kettlebell exercises? Anyone. Those people who do not have enough time to go to the gym can most likely try out this trick since they won’t be asked to leave their house since they can simply look for a space to try the exercise. Also, people who hate exercising would discover the fun way of working out since they won’t feel bored by the process. Indeed, this is the best way to lose weight.  Kettlebell training takes less than 20 minutes a day.  Celebrities like Katherine Heigl use kettlebell exercises 20 minutes a day 3 times a week and look what it does for her body.

Quick Weight Loss and Burning Fat

Oftentimes people use quick weight loss diets to help them lose a few pounds in order to fit into a certain outfit or to help them have a better self-image. Though they are often not the wisest choice, diets created for quick weight loss are very popular. Before embarking on any diet, you should be sure to consult your physician.

Quick weight loss diets are hardly new. However, such a dramatic change in diet and nourishment can be hard on your body. For that reason, quick weight loss diets should be limited to a time period of no more than seven days.

A quick weight loss diet should not be followed indefinitely. Although you may not notice a problem at first, your body will soon stop responding to the diet and the weight loss will reach a plateau. Quick weight loss diets will produce some results, but over the long-term are unhealthy for your body.

If you starve yourself completely, you body will start to shut down and store up calories to prepare itself for your reduced caloric intake. If you have a lot of weight you want to drop, losing weight over time becomes more difficult when you do this. So while you may be tempted to drastically lower your caloric intake for an extended time period, quick weight loss diets should be used only briefly for this reason.

When you achieve positive results with a quick weight loss diet, do not reward yourself by gorging. Perhaps that would be a large mistake. Now is the time to begin eating healthy and balanced meals so that your new healthy weight is maintained. Drinking plenty of water is also recommended. Staying hydrated is also crucial; hunger pangs can sometimes be quelled by drinking water.

Once you stop dieting, you should not overexert yourself. While you are on the diet, you will feel normal, but you will need to adjust to the change of not dieting. Your body will experience added stress due to this. The adjustment to the recommended intake of calories for your body size should be a gradual one. This way, you will be better able to create healthy eating habits for the rest of your life, as opposed to getting into the cycle of yo-yo dieting.

Losing weight can be kicked into gear with a quick weight loss diet. To enhance your results, supplement these diets with moderate exercise. Even when on a quick weight loss diet, it's important to remember to eat a healthy amount of food.

Bart R

The Perfect Weight Loss Workout: Bosu Ball Exercises

Bosu Ball Exercises

One of the best weight loss workouts involves using the Bosu ball. The Bosu ball is the circular blue dome that is inflated which you see in the gym. It has a bubble, or dome, on the top and a flat bottom. As far as weight loss workout equipment, it is one of the best.

Bosu ball exercises can workout the whole body. You can utilize the Bosu ball for lower, mid and upper body workouts. Squats are typically the first leg workout exercise to begin with. Like many Bosu ball exercises, you can perform this with the bubble up or down, depending on how difficult you want to make the exercise. The basic exercise is to stand on the top of the Bosu and perform squats. Balance and strength will be required to get through the workout. Difficulty can be added by using hand weights. If you want more advanced exercises, flip the Bosu over so that the dome is on the floor and the flat part can be stoods on. This makes balance as important as strength in this exercise. You could also pick up the Bosu and hold it over your head while you perform the squat.

The lunge is another leg workout. With the dome side up take one step backwards from the Bosu. Start with either leg and perform a lunge onto the top of the Bosu. As you do the exercise, change legs. Holding weights is another option while doing this exercise.

Mid-section exercises work the abdominal muscles. You can sit on the dome of the Bosu, with your feet on the floor, and do a simple sit up. You could also lift your feet and perform crunches by pulling your legs into your chest then pushing them back out. Any number of abdominal exercises can be done on the Bosu such as the bicycle crunch exercise. The Bosu will require you to tighten your abs through each exercise while you keep your balance.

Upper body workouts with the Bosu include pushups. Perform the standard pushup by keeping your feet on the floor and placing your hands on the Bosu. You can also put your feet on the Bosu, place your hands on the floor and do pushups. A more advanced exercise is to flip the Bosu over and grab the edges of the flat side and perform pushups. You can workout your shoulders by simply pushing the Bosu up over head.

As you can see the Bosu is a very versatile piece of exercise equipment. The Bosu is one of the best things to use for weight loss workouts. You will lose weight and gain strength using it.

Aerobic Exercise Plans for Everyone

Experts are one in saying that the proper kind of exercise for persons who wish to reduce weight are those that are aerobic in makeup.  By aerobic, we mean a type of exercise  that is always conferred together with anaerobic and flexibility routines.  But whereas anaerobic workouts aims on the development of one's staying power forming his muscles, and stretchy regiments include improving the joints' mobility and toughness, an aerobic exercise seeks to boost one's cardiovascular system, and of course, instruct one's metabolism to perform at a quicker and more efficient tempo.

Metabolism, as majority of us know, is the key to reducing weight.  Metabolism is accountable for transforming calories into functional energy.  A quick metabolism means lesser calories that will become useless fat.  A slow metabolism means more calories that will make us acquire extra pounds.

Below are some very fun and thrilling aerobic workout plans that are guaranteed to aid you unload that added weight.

  1. Hip hop dance.  One of the most prevalent exercise routines available on DVD now is the Hip Hop Abs chain.  It's a compilation of aerobic exercise training where participants are taught to dance some hip hop steps that are particularly improved to tone muscles and burn a lot of calories.  Losing weight doesn't need to be as uninteresting as jogging from one place to another.  You can just swing- or bend- to your favorite hip hop or R&B song.

  2. Step aerobics.  Alongside with song and a small stride, like a basic box solid enough to carry your weight, you can go along with some established patterns for step aerobics.  It's like a common aerobics class, only, you will have to use more energy in moving up and stepping down the elevated stage.  This will be a lot more appealing than just going up a flight of stairs.

  3. Aqua aerobics.  Visualize a normal aerobic session.  It can be quite exhausting, right?  Not if it's done in the body of water!  Aqua aerobics will combine the bliss of swimming with the advantages of an aerobic exercise.  The water will put extra pressure against your movements, forcing you to put more effort in completing the steps.  This indicates that you will get to shed more weight!

  4. Stationary bikes.  Latest workout routines have been enhanced for fixed cycling.  With the support of  a trainer who will holler when you will have to speed up or slow down your pace, stationary cycling has developed to be a new fad for today's generation of weight observers.

For more fat burning tips and advice click here

{The Tips 90% of Folks Do Not Know About Flat Stomach}

{Primarily, there are a lot of exercises routines out there, but it’s critical to remember that they aren’t all similar in terms of effectiveness. A couple of them are to a certain extent unnecessary for those who are desirous of a flat tummy. That is why it is necessary for you to do your due diligence in enquiring means to having the flat tummy that you need. The extra time you spend enquiring and studying, the more correct info you’ll get.}

{A crunch is one amongst your paramount options in the area of flat tummy routine work out because there is no need for some new wild contraptions- all that is required is desire, a clean area in addition to a few minutes to spend each day.}

{The original work of your ab muscles is to twist the upper body to the front but there’re also muscles which turn the upper body to the side just as there are muscles that rotate the upper body.}

{The plank pose is a splendid physical exercise which just has got to be in your ab routine as it focuses on your transverse abdominal muscles which hold your tummy in and is responsible for posture plus support.}

{Psychological transparency  is a certainty for you if you want to commence flat stomach work outs and you have to remember what goal you need to get; nothing less than maximum results ought to be desired.}

{A doctor’s judgement must be sought before any decision is made regarding a large belly, because it can turn out to be a sign of a grave medical condition and not just a case to be treated mildly.}

{A first-class breakfast is advisable by experts. extremely demanding to get rid of fat if you’re someone who skips breakfast; a big as well as good morning meal is one really excellent strategy to get a really excellent metabolic rate, sharpen energy as well as eliminate hunger.}

{Isometrics refers to a muscle’s contraction in the absence of any joint movement and this is a technique which has been scientifically shown to build muscles and strength.}

{To finish up, always set goals that can be attained but don’t stop there; review them on each and everyday; this will really increase  your chances  of fruitful weight reduction.}

To get more information and facts on getting the flat stomach that you desire, go to for a lot more ideas and tips.

10 Things You Should Know About Stretching

fitness strength training

Before physical fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after a private workout.Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.For some people, even if they have strong bodies, they tend to neglect the neck when working out.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.Repeat for the back and sides of the head.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others.Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.Listen to your body.There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy.It's best to not work the same bodypart for two straight days.During rest or sleep is when your muscles grow, not while in the gym working out.

9.  Do aerobic exercises to strengthen your heart.An aerobics workout takes up the most oxygen.This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  To increase intensity for longer periods of time, it could help listening to music.Your options are CD players, mp3 players, or strap arm radios for this purpose.Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

The easy way to burn belly fat, quickly lose belly fat

Fed up of that belly fat, the good news is we have a easy way to burn belly fat. We will show you that by following our simple belly fat removal tips you will be well on your way to the fat loss that you desire. We will get you back into those favourite jeans that are at the moment to much of a stretch by showing you how to burn belly fat quickly and effortlessly.

We all want to know the easy way to burn belly fat. Okay the majority of us are very self-conscious and we are concerned about how to burn belly fat that as accumulated over the years round our mid sections. We maybe had that favourite pair of old jeans that are just too tight that we need to breathe in to fit into. Well the good news is we will show you the easy way to burn belly fat it will require some hard work from yourself but you will be more than impressed with results. Here are the belly fat removal tips; -

1 Protein: - include plenty of high quality protein into your diet. Protein is the building block required to build muscle and muscle requires high amounts of calories to maintain. Best sources of protein include whey protein drinks and good quality white meats and fish.

2 Ensure you eat small portions regularly every 3 hours is ideal, you should have 5 to 6 meals a day. This gives a steady flow of carbohydrates and nutrients to the muscles throughout the day and also avoids blood sugar spikes, which are detrimental to fat loss.

3 Avoid sugary desserts, biscuits, sweets and fizzy drinks, which are loaded with empty calories. If you feel hungry eat some fruit ideal sources are grapes, apples and bananas.

4 It has been scientifically proven that by eating healthy fats in the form of almonds, virgin olive oil, salmon and flax seed this can have a very positive effect on the fat burning process.

5 Water is the most overlooked tool in your burn belly fat armoury. You need to drink at least 8 glasses of water a day to ensure you are fully hydrated. If you feel thirsty it is a good sign that you are already on your way to becoming dehydrated to a certain degree. So drink plenty of water, feel healthier and burn belly fat.

6 Reduce your daily calorific intake by 500 to 1000 calories below your calorie maintenance level, which can be calculated by multiplying your body weight in pounds by 15.

7 Perform three 30-minute duration high intensity cardio workouts per week. The workout can be in the form of cycling, jogging, running, power walking, rowing or swimming. It is important to push yourself and burn those calories

Following these simple but very effective rules will guide you on your way to burn belly fat in extra quick time.

Are cardio exercises or resistance training exercises best for burning body fat

Do you ever wonder which are the best burn fat exercises, cardio exercises or resistance training exercises. Well we have the answer and I think you will be surprised. If you want to lose belly fat you need to follow this golden rule.

On my travels around the bodybuilding and fitness world talking with many experts and personal trainers one of the main questions that is regularly asked in seminars is "I want to lose belly fat, what are the best burn fat exercises are they cardio exercises or resistance training exercises". Well first we need to take a closer look at the two forms of exercise and understand the basics.

Firstly resistance training, by gradually increasing the weight or resistance that a particular muscle as to overcome when performing an exercise the muscle tissue is broken down and repairs giving it a more toned and sculpted look. It has been found through scientific research that resistance training elevates your metabolism for several hours after the completion of the workout, which translates to a longer fat burning cycle. One mistake that is all to often made in the gym in order to burn fat is to incorporate hundreds of reps with very light weight but the inverse is what you should be aiming for. The muscle requires increased resistance to tone and shape; the best repetition range to achieve this is 12 to 15 reps.

Lets now take a look at cardio exercises. Typical forms of cardio burn fat exercises include running, jogging, power walking, rowing, skipping, cycling and swimming to mention a few. There is no doubting that when people decide that they would like to lose weight that these forms of exercise enter their minds first. The cardio workout if performed at high intensity for a duration of 30 to 40 minutes is a great way to burn fat. By doing so if you ensure you reduce your calorie intake you enter the calorie deficient zone and the fat cells are mobilised and used for energy supply.

In answer to the question that was originally asked "Which are the best burn fat exercises cardio or resistance training exercises" To ensure you burn fat optimally you must and it is essential to combine both forms of exercise. In that way the resistance training will tone and shape the muscles, elevate the metabolic rate and the cardio exercise will strip off the body fat giving you the leaner look.

Effective and Fun Cardio Solutions

Like many people in the world today you may be struggling with the task of determining how to lose weight, and how you can best go about developing an appropriate program to lose weight fast. In the end, when it comes to developing an effective and appropriate plan to lose weight quick, you need to take a comprehensive and balanced approach to your efforts. Included within your weight loss and ultimate healthy weight maintenance program needs to be cardiovascular exercise.

Many people dread the prospect of having to participate in cardio exercise. The fact is that many people dread and then avoid cardio workouts because they have significant misperceptions about what this type of exercise is all about.

Cardio can not only be very beneficial to your overall health and wellness, but can be integral to your goal to lose weight quickly. And cardio exercise can also be fun and enjoyable.

One methodology that many people employ when it comes to effective and fun cardio as part of a program to lose weight now and to assist in the goal directed to gain muscle mass as well is to participate in a group program.

Many people sign up for classes and the like which makes the whole process of cardio more enjoyable as you are working out with other people. I find even asking a friend to go for a jog can be very relaxing and enjoyable.

Another step that you can take when it comes to making cardio effective, fun and enjoyable is to “mix it up.” By this it is meant that you do not want to do the same cardio exercises all of the time.

By adding variety to the mix you will make your overall effort at cardio-vascular exercise far more enjoyable and, in the long run, significantly more effective. This type of varied cardio program is perfectly suited to a comprehensive lose weight program.

An option that also is available to you when it comes to keeping cardio workouts interesting and fun is to consider purchasing one or another of the DVDs that are on the market today that offer directed cardio exercise programs. Many people find these DVDs not only helpful in keeping them motivated but there is an entertaining aspect to these productions as well.

Generally, the producers of these DVDs take great strides to keep the whole process of a cardio workout not only directed, focused and effective but entertaining and enjoyable as well. If you use a treadmill, place a tv in front. Just watching videos can make cardio funner.

When it comes to keeping cardio enjoyable, fun and effective, you need to understand that it should be one component of a three-part fitness program. This particularly is the case if you want to maximize your efforts to lose weight, fast and easy as well as to gain muscle quickly. Indeed, if you have the dual goal to burn fat gain muscle, you will want to make sure that your fitness program includes:

  • cardio

  • stretching

  • strength training

Not only will this three part strategy make your fitness efforts ultimately far more productive and effective, you will also be enhancing the enjoyability of the cardio component in the process.

Cuyler Callahan is a fitness enthusiast and loves sharing his knowledge on his website

Taking Care Of The Body: Physical Fitness

There are many courses of action that an individual can take to maintain or increase their level of physical health. Some of those actions include eating a proper diet that is low in cholesterol, rich in fiber and a decrease in sugar consumption. In addition, a proper diet should be at the appropriate level of calorie consumption to either maintain or decrease one's weight.

Being involved in a physical fitness plan is another important component to maintaining one's health. This plan should consist of at least two major components. Specifically, one type of exercise to increase the cardiovascular level combined with exercises that stimulate the body's muscles.

Beginning Steps

First of all, it is important before beginning any physical fitness program to undergo a physical fitness test. This can be accomplished at a medical office or can be conducted at professional health center.

Ascertaining the level of physical fitness of the individual, their stamina and the strength of the cardiovascular system is the purpose of this process. Based on the results an appropriate physical fitness plan can be developed to match the physical capabilities of the individual.

Stimulating The Cardiovascular System

Increasing the stamina of the cardiovascular system is one of the key elements of a quality physical fitness plan. The heart and lungs makeup The cardiovascular system.

The purpose of this stimulation is to strengthen the heart muscle and to work the lungs which in turn will provide an increased supply of oxygenated blood throughout the blood stream. This is in turn will have a positive effect on all organs within the body.

Swimming, aggressive walking, bicycling and running are examples of a sound physical fitness plan that will accomplish this goal.

Exercising The Muscles

Another important aspect of a good physical fitness plan is to give attention to the muscles of the body. This is important because the muscles of the body not only allow the human to move, but support the skeletal framework.

Weight lifting, resistance exercises, swimming and biking are examples of exercises that accomplish this goal. Furthermore, a physical fitness plan that includes concentration on the muscles should be done on a consistent basis. it is not necessary to lift large amounts of weight, just more repetitions of less weight. As the body ages this is especially true.

For example if weights are chosen the upper body muscles can be exercised Monday, Wednesday and Friday. Additionally, the lower body muscles can be worked on Tuesday, Thursday and Saturday.

A crucial element to sustaining one's health is to be involved in a physical fitness plan. This plan should consist of cardiovascular and muscle exercises...Read more no cost articles at

The Good, The Bad, The Fake: A Look Into Weight Loss Supplements

Summertime is here and in full swing, which also means that bathing suit season is already upon you as well. This is scarier than Halloween, last minute Christmas shopping at the mall, or tax time for a lot of men and women. It is safe to say that many people desire to have the sleek and toned beach bodies that are splashed across magazines, television sets, and movie screens.

You may very well be looking to drop a few pounds in a flash for the pool parties, beach fun, and usual bouquet of summer weddings. While a change in diet and increased exercise activity will certainly get you where you want to go, they may not do it in the speed you are wanting. Too bad fairy godmothers do not really exist. This might just be a job for a weight loss supplement.

The Mighty Mighty Magic Pill

The market for weight loss supplements has exploded exponentially over the recent years. They even have their own aisle in supermarkets and drug stores. There are ads on television, in newspapers and magazines, and on billboards along the road. You can hardly surf the internet anymore without tripping over at least a dozen weight loss supplement advertisements as pop-up web sites and in your email inbox.

Before you fill out any online order forms, you should first consider if a weight loss supplement is the most ideal diet route to take. Also, which of the many brands and labels is the best weight loss supplement for you? It is always important to consult your family physician before beginning any kind of diet regimen, including weight loss supplements. This is especially prudent if you have any health problems and are taking medication.

If you are looking for a magic pill that will allow you to eat anything and everything you want without having to exercise and promises to transform you into a supermodel in two days, you might as well ask the Mad Hatter and that white rabbit about it during your tea party on Mars. Those weight loss supplements do not exist, and anything that claims to is probably not safe to take in the first place.

A company spokesperson is not the best authority to tell you if their product works, but rather the people who have actually tried it. Consumer reports can be found in the local newspaper, through news stations on television, and through the internet. Look for testimonials that are not on the weight loss supplement product's web site. In the end, the only way to know if something works is to try it for yourself and see what, if anything, actually happens.

The market for weight loss supplements have exploded exponentially over the last few years. Read the above no cost article to see if weight loss supplements are right for you! View more articles at

Revealed - Why Diets Fail Every Time

If you're anything like me, you've no doubt tried pretty much every diet out there but with little or no success. Why do most diets fail to deliver on their promises? So many "weight loss gurus" still preach the myth that drastically reducing your food intake will help with weight loss. In actual fact when we cut down on the food we eat we run the risk of actually gaining weight. We are designed to view reduced food intake with starvation. By reducing the quantity of food we eat we send our body into starvation preservation mode.

To help maintain a healthy weight we need to eat foods that contain lots of complex carbohydrates (like veggies, pulses etc) and people who are overweight consume diets that are high in fat. We need to fully understand how our bodies work in order to create a successful weight loss program. One of the best ways to lose weight fast is to observe a low GI diet where you are careful about how many carbs you eat in a day, but don't worry too much about the other foods. Don't see this as an excuse to overeat, as you still need to watch quantities, by keeping your portion sizes down, and make sure you get the right proportion of healthy and nutritious foods which should also be low in saturated fats.

Chances are there are habits that contributed to the weight gain and the weight gradually crept up over time rather than overnight. As it took so long for the weight to creep up, getting back to your normal weight won't happen in an instant. People who don't understand the balance between eating the right foods, getting plenty of water, physical exercises and making sure they get enough sleep are easy pickings to the marketing companies pushing the current fad diet, weight loss pill or quick weight loss tips. You don't need to look far to find the latest fad diet or weight loss program. As we live in a world where we want everything now, it is easier to believe that there is a magic pill, drink, or program that can take the excess weight off quickly, than to conceive that we have the capability to change our lives and have a much better life where being overweight and unhealthy is behind us in the past.

Diets simply don't work because they do not show you how to create a balance within your body. Most diets are doomed to failure because some are structured towards making someone or some company rich as against producing a weight loss product or program that will sincerely encourage a person to lose weight.

Everybody is telling us that individuals who are carrying excess weight are prone to diseases and other serious health problems owing to being overweight. Too much fat in your diet is a major contributor to surplus body fat.

For too many years people have been instructed that they need to deprive themselves of food or rigorously count calories to be able to lose weight. Believe it or not our bodies are very proficient when it has to manage weight if we give our bodies what they need to stay healthy - like making sure you get plenty of rest, drink plenty of water, wholesome and nutritious foods, and regular exercise.

Losing weight is not just about counting calories, you should also not overeat. Proper portions of wholesome foods are vital to losing weight. Another vital aspect to weight loss is to make sure you get plenty of exercise. Our bodies like to be physically active!

Fat Loss for Idiots - How Calorie shifting Works Part 1

How a Calorie Shifting Diet Works Parts 1

Calorie shifting is the hottest buzz in the weight loss industry these days, but although most people don’t really know how it works, it is not new. The method has been quietly used by smart people in the fitness industry for years and will help nearly anyone shed huge amounts of fat poundage pretty quickly. Compared to a run of the mill low fat or low calorie diet, a calorie shifting type diet is like a walk in the park because it will not make the dieter miserable while she’s on it.

Calorie shifting is a weight loss strategy designed to combat the natural slowdown that occurs in your metabolism whenever you are restricting your caloric intake. The theory, now long proven, is that it is possible for you to manipulate your body’s metabolism level at will to induce the burning of fat. This is done simply by varying the types and amounts calories that you eat each day, usually over the course of 7 to 14 days.

A quick example would be to severely restrict your calories for 5-7 days, then eat normally or even overeat just a little for 2 days. The optimal number of days under calorie restriction differs for each person but the dieter will be losing fat while finding out. The method works very well for virtually everyone. So the best thing to do is just to get started on it without over thinking it. You will lose body fat.

The calorie shifting diet is the most effective way to keep your metabolism running at peak performance while shedding body fat and keeping muscle tone. If used properly it will unleash the body’s hidden fat burning potential and can actually increase metabolism causing even more rapid weight loss to occur. The best selling Fat Loss 4 Idiots Diet is probably the most effective example of a diet plan that uses the calorie shifting method, and it is available online. It features an Online Diet Generator that will create customized meals in seconds and is perfect for the busy dieter who is not interested in reading endless food labels and counting calories.

Metabolism-What Happens When We Diet

The human body is amazing in its efficiency at adapting to various hardships and stressors and this includes a severe calorie restriction diet, which to the body means starvation. The body gets the message fairly quickly and then promptly makes the necessary adjustments to maintain homeostasis. In other words the body will slow it’s metabolism down to a slow crawl. Which means fat loss slows as well. This is what happens when a dieter hits a plateau and she stops losing weight several weeks into a diet.

That’s a good thing if you are a member of a tribe of early humans and your meals are feast or famine, because your body would slow it’s metabolism down and you could live off of your fat stores. But if you’re a slightly pudgy soccer mom with a high school reunion coming up in a month, it’s not helping you at all.

The body’s normal responses to severe dieting include:

Decreased levels of T3 and T4 thyroid hormones, which play a principal part in regulating your metabolism faster or slower.

Decreased metabolic rate because of the thyroid decrease and other elements.

Increased levels of cortisol which is a very catabolic or “muscle wasting” hormone.

Also, decreased leptin levels have been observed. Leptin is the hormone that tells the body to use fat for energy. Lower levels of this hormone are the opposite of what you want during a fat loss diet.

For more information about losing fat while keeping your muscle tone visit the Fat Loss 4 Idiots website here.
Good luck, get ready to buy some new "thin" clothes.

Copyright ©2008

Walk to Lose Weight - its Easy and Convenient

Walk to Lose Weight

Lots of overweight people know that they must change their way of living.  They must abide with healthy diet togther with daily exercise.

The problem is, dieting needs a very strong resolution, and workouts need restraint.  Worse, exercise demand that the individual to invest a substantial amount of time per day to endure the steps necessary to trim down his weight.

Not all possesses such resolve.  Not everybody can brag of such self-control.  And not all can devote such time for health and weight reduction exercises.

Fortunately, there is a more practical alternative.

Walk to Lose Weight

Any doctor, and gym instructor, and any medical expert will be prompt to tell you that walking- indeed, basic and simple walking- is the best workout you can undertake to shed weight and to maintain a fit and strong body.

Mull over this truth: 30 minutes of continuous strolling per day will support you lose an average of 20 pounds per year.

Professionals firmly stipulate that an individual should be able to stroll at least 10,000 steps every day.  10,000 steps is nearly equivalent to 2 kilometers.  This may seem like a daunting task, task especially if we consider that it is a day by day necessity.

However, you don't need to go out of your house to stroll 2 kilometers to the next town.  You can carry out those 10,000 steps without even departing your room.  Simply march within your room, without halting, for an hour or so, and you will get the equivalent of 2 kilometers without having to get a bus ride home.

Taking a walk to lose weight is a sensible and convenient type of exercise that will not only assit us shed weight, but will also give our heart a proper exercise.  Walking will assit fortify our cardiovascular system, making us more tough to diversity of heart diseases.

Walking likewise teaches our metabolism to maintain an efficient pace.  Metabolism is the solution to weight reduction. Metabolism turns calories into uitilizable strength.  A fast metabolism will denote lesser calories to build up as fat.  A slow metabolism will signify more calories that will bring about additional weight for our bodies.

Walking will make sure that our body's metabolism will always continue fast and effective.

Neck and Back Stretches for Beginners

There's a vast array of stretching routines that target your back and neck, most of them easy and effective. These basic techniques are perfect for those who are new to stretching.

Basic Back Stretch

The basic back stretch is one of the most effective stretches you can do to benefit your lumbar region. Follow these directions: Stand upright, contract your abdominal muscles while bending forward at your hips, and lower your hands to the floor. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. Maintain this position for 30 seconds (if it's too hard at the start, work up gradually to this length of time).

Wide Back and Shoulder Stretch

This stretch should directly follow the basic back stretch. With your hands remaining on the floor, set your feet wide apart and position your arms inside your legs. Take your hands off the floor and grasp your ankles by wrapping your arms around the back of your calves. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Maintain this pose for about 30 seconds.

The Shoulder Roll

A shoulder roll is one of the easiest stretches you can do. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. Start with small circles and work up to a larger movement. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.

Remember that an ounce of prevention is worth a pound of cure, so take precautions in order to avoid having to deal with neck and back pain in the first place. Maintaining good posture is essential. Take care when lifting heavy objects. Bend down first, and avoid using your back to bear the load as you're lifting; use your legs instead.

Your sleeping habits also play a part in preventing back and neck discomfort. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don't have a restless sleep. By doing a few easy stretches before you go to sleep at night, you'll relax your muscles and have a sound sleep.