Identify and understand how to lose weight

Fats are double-edged sword and it`s a great sources of energy and we need to them in order for our bodies to function and absorb essential nutrients from the foods we eat. When fats are eaten in full moderation, it can yield to good health.

However, there are some fat that are good for the body and there are also some that aren't. To give you a clear understanding on the different kinds of fats, below is quick overview of their functions, sources and purpose.

And Cholesterol - Cholesterol are among the fatty acids present in the bloodstream which is naturally produced by the body. There are two types of cholesterol found in our bloodstream - HDL and LDL cholesterol. LDL or known as the bad cholesterol causes plaque formation and artery blockage which may lead to heart attacks and is major contributing factor to heart disease. HDL or the good cholesterol on the other hand, helps in unclogging blood vessels by fighting LDL cholesterol.

For Polyunsaturated lipids - Good sources of this kind of fatty acids can be found in nuts, cold water fish, leafy greens, fruits and some seeds. The best known polyunsaturated fat is known as the omega-3 fatty acids which can be mostly found in fish oil, fish and other seafood. This type of fat is proven to lower blood cholesterol and reduces the risk of eminent heart attacks.

Monounsaturated lipids - This type of lipid also helps in lowering blood cholesterol if you opt for foods that are low in saturated fats. Some great sources of monounsaturated fat will mostly come from avocados, monounsaturated margarines, oils and nuts.

Saturated fats - Eating prepared or processed foods, chips, cookies, pastries, meat fat, organ meats, cream, butter and cheese are highly saturated foods raises cholesterol. Thus, foods that are high in saturated fat are also high in cholesterol content. Beware and eat start eating smart for having high levels of cholesterol puts you at risk to heart disease, fatal heart attacks and stroke.

Trans fats - Trans fats are like saturated fat that raises LDL cholesterol and lowers the good cholesterol. These fats are mainly contained in foods which use hydrogenated or partially hydrogenated vegetable fats that can significantly affect your overall lipid count.

Abdominal fat I feel frustrated

 Everybody prefers to have a flat stomach and i mean six ABS . In addition to the unpleasant appearance resulted from excess belly fats, it may pose serious health conditions. Belly fat increases the risk of inflammation and hardening of blood vessels. Considering this, people having accumulated fats in the midsection for a prolonged duration are at a higher risk of developing diabetes, cardiovascular diseases and heart problems. Hence, it is very essential to lose stomach fats.

The chances of developing belly fats are more in people who indulge on eating excess fatty foods and drinking beers. Generally, women, following their pregnancy, tend to put on more belly fats. As far as the best ways to remove fat are concerned, there are no magic tips as such. Experts say that a specific diet plan or a particular exercise is not effective to target belly fats only. On the brighter side, stomach fats are the first to get rid of while losing weight. Let's take a look on how to remove stomach fat.

How to Get Rid of Stomach Fat

As per statistics, about 99 percent of individuals who have lost weight successfully, lose stomach fat prior to losing fats in the other body parts. Also, it is observed that the upper body part loses more weight in comparison to the lower portion. It is due to the fact that the type of fat in the waistline is visceral fat, which is easier to lose than the fats located under the skin (subcutaneous fat). Hence, with proper ways for fat removing, one can sport a flat stomach. Following are the tips to lose fats from stomach:

Cook Your Own Food

ًWe must agree that any special diet condition and one is in charge from beginning to end.Those who want to get rid of stomach fat are often attracted towards fad diets or crash diets. But remember, they are good for short-term results. Moreover, these diet plans can cause deficiency of important nutrients and can lead to several health problems. To lose tummy fat fast, you should follow a balanced and healthy diet. Your diet should be high in protein and fibers, moderate in carbohydrates and low in fats and sodium. Make a habit of cooking your food in less oil. Avoid overeating or over-consumption of calories. Your meals should include foods that burn fats, for example, apples, citrus fruits, chilies, pulses, cinnamon, cucumbers, ginger, asparagus, and tomatoes. Including home-made food in your diet can help control the daily calorie intake.

Include Whole Grains in Your Diet

One of the best way to lose stomach fat is adding adequate amounts of whole grain foods in the diet plan, rather than consuming refined grains. Studies have been conducted on people who consumed the same diet, but with different grain servings. In one group whole grains were given with fruits, vegetables and other food items; whereas the same diet with refined grains was served in another group. The outcome is that participants consuming whole grains lose belly fat more than the others.

Change Eating Habits

In addition to the foods that are included in the diet plan, what is equally important is the timing and frequency of eating. No doubt, serving a large meal at a time is the key factor for gaining excess fat. The logic behind this is that the body does not get time to covert the fats into energy. In order to avoid such a condition, you can consume less servings frequently. Instead of 2 large meals, you can have 4-5 smaller meals per day. This will speed up your metabolism. Your body will burn more calories and store less fat. Having 4-5 meals during a day will keep you satiated and help you stay away from junk food. Reduce the intake of sugar, sugary drinks and alcoholic drinks. Incorporate low glycemic fruits and vegetables, nuts, lean protein foods, whole grain cereals, beans, legumes, fish, low-fat versions of dairy products and small amounts of healthy fats (like olive oil) in your regular diet. Drink lots of water, at least 8 to 10 glasses, in a day. Water is essential for the health of the cells. It aids in digestion. It works as a detoxifying agent and as an appetite suppressant. Do not skip your meals and have a heavy breakfast.

Exercise to Lose Stomach Fat

And in contrast to many people's views about removing stomach fat, spot exercise is not effective for getting rid of belly fats. Even if you perform several rounds of crunches or abdominal exercise daily, you are not going to flatten your stomach. Nevertheless, you can strengthen and tone the abdominal muscles with spot exercise. While speaking about the exercises to lose belly fat, performing moderate physical activities for about 45-50 minutes, 4 to 6 times a week, is sufficient to effectively remove fat from stomach. The more time you indulge on rigorous cardio exercise (like brisk walking, cycling, running, jogging, etc.) and aerobic exercise, the faster you will lose belly fats. Remember, skipping a few days in between will only mean you start all over again. You can increase the duration and intensity of the exercise gradually, as your stamina increases. Do not forget to perform 5-10 minutes warm-up exercises before you begin with your exercise regime

Adopt Lifestyle Changes

Be active and avoid use of locomotives for short distances. Prefer taking the stairs instead of using the elevator. Walk as much as you can and avoid driving your vehicle for short distances. Avoid late night dinners and heavy food at night. You should enjoy your dinner 2-3 hours before going to bed. There are certain lifestyle changes that can indirectly help you to lose tummy fat. Avoid excessive consumption of alcohol. Stop smoking and avoid taking too many medications. You should stay away from all those things which lead to hormone imbalance and obesity. Yoga, meditation, music, leisurely walk, sports activities, vacations, sufficient sleep, etc. help lower stress, an unavoidable factor of modern life. Excessive stress can result in hormonal imbalance and obesity. So, leading a stress-free lifestyle is important, if you want to shed those extra pounds.

In the last but not the least, the best way to lose belly fat is to follow the above tips from today itself. Many times, we tend to postpone things until the day comes, when it is too late to correct. Be patient and inculcate healthy lifestyle changes to lose stomach fats effectively. Losing stomach fats not only improves your appearance and general health, but you will also become more confident with yourself

The new way to lose fat quickly

The concepts that coming to everybody when he thinking to losing weight-

 Health info :

 When we make up our minds about losing weight, there are always certain exterior motives pushing us to do so. It could be anything from weddings to class reunions, or romantic vacation to an exotic place or summertime. Or (in the case of defense personnel) even an inspection by the senior authorities. The need to look beautiful, thin, and flattering at such occasions can make some of us want things badly. While losing a sizable amount of weight is good for everyone's health, doing so in a non-healthy way can be dangerous. Before you even begin to put yourself on the road of starvation, remember, keeping yourself from nutrients that nourish your body is a very bad deal. This will only make you lose water weight, which you will gain right back as soon as you start eating. So, how can we go about losing weight properly? Do you have 2 weeks to spare? Do not fret any further as help is at hand. There are some fool-proof ways that can aid in bringing about weight loss in a short span of time. Here are the key ways to lose 10 pounds in 2 weeks. It consists of a combination of two measures which have to be followed simultaneously.

Tips to Lose 10 Pounds in 2 Weeks

And whichever weight loss program you adapt to, make sure you get a green signal from your doctor. You have to be careful, so that the program will be easier for you to maintain your goal for now and the future.

• Intensive Exercise:

Some form of physical exercise everyday, for one full hour, will be very beneficial. This refers to intensive exercising, not casual physical activity. Exercises can include either brisk walking, cycling, swimming, jogging, running or even a combination of these. Joining a gym for the same will also help, because if you have spent money on a weight loss program, you are more likely to follow it with complete discipline.

Getting into intensive aerobic exercises and strength training activities will help you lose 10 pounds in 2 weeks. By eating less and sensibly, you are reducing your daily calorie intake in the first place. Plus, by adding rigorous workout routines, especially, cardiovascular exercises, you are doubling your chances of losing weight quickly. Understand that 1 pound of fat is equal to 3500 calories. In order to lose 10 pounds in 2 weeks, you will have to lose 17,500 calories in a week. For this huge chunk of calories to be lost, you need to take your doctor's advice about your body type and its efficiency to handle it properly. You don't want to make yourself malnourished and weak by the end of 2 weeks.
  

Now the important step working out at the gym or home, start walking in the mornings and after dinners. You will have to add an extra hour of walking to your present exercise routine. Add running, jogging, rowing, swimming, hiking, or cycling to your cardiovascular exercises. Alter these exercises throughout the week and see how your body sheds calories in a healthy manner.

Weight training is another way of improving the appearance of your body, as it basically involves a type of strength training that uses weights to increase stamina. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines, and the body's own weight in case of chin-ups and push-ups. Weight training exercises help in improving muscle strength, bone-density, flexibility and metabolic rate. These exercises help in getting rid of excessive flab, and give your body a toned look. However, they need to be done under the guidance of fitness trainers and experts.

•   Changes in Eating Pattern:

Instead of eating 3 large meals, break it up into 6 small meals in a day. Smaller, more frequent meals keep your blood sugar stable and provide a steady source of energy, which in turn fuels your metabolism. Many of us who wonder how to lose 10 pounds in 2 weeks often forget this fundamental rule because we have become conditioned to the routine of 3 meals a day. Also, you need to understand that it is you and only you who can control the way you eat. By that I mean, the time at which you eat, the kind of food you eat, and most importantly, the amount of food you consume. The point here is to eat less and not to get hooked on fad diets. The unnatural fad diets that claim you can eat anything you wish and still lose weight are impossible. A tiny fact these diets leave out is that the people who are eating anything they want, exercise a lot as well. So, the calories are burned quickly and in no time. But the fact of the matter is, nobody really wishes to eat less and starve themselves to lose a few pounds.

For first and foremost, go on a detox diet. It will cleanse your body thoroughly and help you lose 10 pounds in 2 weeks in a healthy manner. You can also take a look at healthy recipes to prepare at home, to keep your diet in check. Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, brown rice and noodles, fresh fish (nothing frozen or defrosted), unsalted nuts and seeds, natural yogurt, and herbal/fruit teas in your diet. Once you are through with the first phase of this diet, eliminate fast food from your life. Along with this, you need to steer clear of red meat, chicken, turkey, sausages, burgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee, and tea.

The harsh truth of our lives is that junk food is unhealthy. Get rid of the habit of snacking on junk food every now and then. Say good-bye to burgers, fries, deep-fried foods, soft drinks and sodas. If they have to be eaten, eat them in moderation. Wherever possible, replace them with healthier snack options like salad (without any rich dressing), nuts, fruits and brown bread sandwiches.

Research has proven the effectiveness of certain food items in fighting fat. These food items include almonds, soybean, eggs, lentils, fish, yogurt. Almonds are high in Alpha-Linolenic Acid (ALA), which can accelerate your metabolism. Also, almonds have a high fiber content and the good fat (HDL) which satisfies appetite very soon. So you are less likely to have cravings and overeat. Eat a handful everyday. Eating eggs for breakfast makes you feel fuller for longer, so that you eat less at your next few meals. Calcium-rich fat-free yogurt can boost your body's fat-burning mechanism, and accelerate weight loss. Lentils being high in protein and soluble fiber stabilize blood sugar levels. The end result is - a flatter tummy.

And in addition to the above, drinking 8 glasses of water and getting sound sleep of 7 hours everyday will improve the effectiveness of the new exercise and diet routine. All these measures have to be followed with consistency and require a lot of discipline. They have to be practiced everyday for 2 weeks, and then there will be results for all to see. Stick to a healthy weight loss program, drink more water throughout the day, and take multivitamins. To lose 10 pounds in 2 weeks requires a strong commitment, mentally and physically. There are many other ways to lose 10 pounds in such a short duration, but they include crash diets. Crash dieting is, altogether, an unhealthy practice and not at all the best way to lose 10 pounds in 2 weeks! These types of unhealthy diets and weight loss programs should not be followed as they don't provide any positive results for you or your body. You may think you have lost weight for good, but all you end up losing is water weight, which will return quicker than you imagine.

In health experts would say that there is no one best way to lose 10 pounds in 2 weeks, because what works for one person may not work for the other. But in general, a combination of the two measures given above is recommended for all those who enroll for weight loss programs. Of course, it goes without saying that it would do you a lot of good to carry on with these change in lifestyle for the rest of your life! Good health is one of the best gifts that we can give ourselves. So, prepare yourself and follow your goals till the end.

The sensitive point things to lose weight

Everybody have her own problem areas, whether it's the butt, the hips, or the abs. Yet no one has come up with a clear-cut simple solution to getting rid of these problems.

Now I am going to lay out exactly why you have problem areas and how you can get rid of them....

The Science Behind Problem Areas:

Fat cells have two types of receptors, (Alpha and Beta) the people with issues getting rid of stubborn fat have more Alpha receptors, which inhibits the breakdown of fats. Also Lipoprotein Lipase is an enzyme in the body and people with stubborn fat usually carry a lot more of this enzyme. (Lipoprotein Lipase assists in fat storage)

Yo want now to lose fat 

-Spot reduction, has been praised for a long time. This is when you target the problem area with strength exercises and follow that routine with 30 minutes of cardio.

-Diet pills all around the market place now are equipped with herbs that have been proven to decrease Lipoprotein Lipase.

-Calorie manipulation has worked the best for me. A lot of people make this harder than it needs to be... You have carb cycling, 3 on 1 off routines, and etc, yet the simplest way to have effective calorie manipulation is by learning how to eat healthy and balanced. Learn to live, and by nature you'll notice that some days your calories will be high and some days your calories will be low. (The key is to stay as close to you necessary caloric intake count as possible)

-Use less cardio and more weights. People who do more weight training have harder bodies. Weight training can change your bodies make up, and produce more free testosterone, which is the hormone that assists in adding muscle and burning fat.

-Moderate to high cardio output will serve you better over a period of time. Even though slow cardio keeps you in a fat burning zone throughout the workout. High output cardio keeps your metabolism higher throughout the day which allows more fat burning over a longer stretch of time.

-Get some sleep and practice stress management. If your well rested and happy you'll notice your body is harder and more lean than ever. Stress equals cortisol, and cortisol equals fat storage. So do a little yoga or sleep an extra hour if you can, to keep that stress low and your weight loss going.

Conditions of losing weight -new

  There are many conceptions about Losing weight and it`s referred to as the burning of excess calories that you intake. To some people losing weight looks simple, but the truth is, it is not that simple. Most people carry excess fat in the typical areas such as their tummy, butt and thighs body; therefore, most people are trying hard to shed the unwanted weight through dieting, exercising and taking diet pills. Through these various activities mentioned above, you may or may not lose enough weight. However, if you stop those activities, you will gain all the fat back and maybe, your weight problem will even get worse. The true secret of losing weight is to make small but long lasting changes. To achieve this, you better follow some of the rules in losing weight listed below.

  And remember you have to burn 3,500 calories to lose one pound of extra weight . However, you can never burn 3,500 calories in just a single day. By following these steps in order, you can easily determine the needed activities so you can burn enough calories within a day.

BMR Calculation - BMR is the amount of calories that your body needs in maintaining the basic functions of digestion and breathing. Be reminded there is no calculator that is 100% accurate. Therefore, you have to know your metabolism first then you can adjust the numbers.

  In this activity level Calculation - record all your activity while using the calorie calculator. This is to find how many calories you need to burn while standing, sitting, lifting weights, and exercising in a given day. You also need to wear a "heart rate monitor". This is to monitor and calculate the amount of burned calories. Add the general total for a day then get the average. The purpose of this is to get the general idea for calories that you have burned within the day.

  Keep on tracking the calories that you eat - typically, you can track these items online. You can track the quantity of calories that you drink and eat within the week. Thus, you have to be accurate in measuring your consumption. Similarly, you have to add the totals for a single day and average it out to get the general idea of the calories you had eaten within the day.

  To adding it up - add your activity calories and take the number of your BMR. After this, subtract the food calories from the given total. If the result you get is higher after eating along with the activity calories and your BMR, then you are in danger of gaining weight.

  By this exercise is an important tool in losing weight. It is recommended to spend 250 minutes a week or 50 minutes a day for 5 days. Begin with cardio exercises for at least 15-30 minutes for only 3 days. Then you can gradually increase the duration of your exercise each week so that it would not be difficult for your body to adjust.

I know you ,you want better diet program

How are you see diet in your mind ?
Always right eating with eats program get you better : consuming proper can cure that 

which ails you. Eating proper is the most dependable means to ensure your physique gets what it needs to function properly. Eating proper is so necessary in actual fact, that right now there are particular diets which have been designed for adults, kids, the elderly, infants and even animals.
 

When most people hear the time period special diets, they instantly react by considering there is a must lose weight. Whereas it's true that many diets have been created for the only goal of serving to to shed weight, what many people don't notice is that lots of folks, whether or not overweight nor not, profit from being on some sort of diet.
 

With the way life is in the present day, it's difficult to search out time to eat right. Most of us seize our meals at the nearest take-out quick food restaurant and eat whereas traveling from one location to the next. Many others skip meals entirely. Sitting down to eat in eating places is no higher with serving sizes double and even triple what they should be. Even worse is that so many restaurant foods, particularly those that taste so good, are loaded with saturated fat that harm the physique in ways most individuals don't realize.
 

Special diets, particularly those which might be nutritionally-balanced which means that they assist individuals meet the beneficial every day allowances of vitamins and minerals as determined by the government, accomplish way more than weight loss. Special diets help to decrease cholesterol and blood stress, extremely dangerous conditions that considerably increase the dangers of creating heart disease and so they help struggle towards many types of cancer.
 

Eating foods which can be excessive in fiber help scale back gastrointestinal problems. Diabetics want special diets to keep up proper blood-sugar ranges, something that's literally a matter of life or death. Vegetarians, individuals with lactose and other intolerances, youngsters who have bother concentrating, and even individuals with sure non secular beliefs all profit in a technique or another from particular diets.

Losing weight by Professionalism

Do you think that protein helps you to lose weigh:


  Diets high in protein provide your body with the energy necessary to function; while at the same time is an essential part of any weight loss program. When most people think of proteins the first thing that comes to mind is meats, but there are many other forms you can get protein from. Not only are proteins important for your health, but they also serve an important role in bone growth and muscle growth. There also have been several diets consisting almost entirely of protein, and while these diets have been shown to work, it is generally best to have a well balanced diet. Just like anything else, in most cases overdoing a good thing can be bad and that holds true of proteins as well. So before you consider eating a diet consisting entirely of protein, consider the effects it can have and issues like increased chances of heart attacks, clogged arteries and a wide range of health problems.


But to further open your eyes to the variety of foods you can get protein from, below are just a couple of the many foods that you can eat and drink to add protein to your diet.


Casein


Casein is a protein food in cow's milk. It is used in the manufacture of many foods such as infant milk, coffee and cheese, because it is low in fat and cholesterol. When casein is digested in the stomach it produces a feeling of fullness and can be a good way for people who over eat to get a sense of fullness. This protein is also very effective when you want to lose weight but do not want to lose muscle mass.


Whey


Whey protein is also found in cow's milk. It also contains essential amino acids, and whey protein is also excellent due to the fact that it is low in fat and cholesterol. It has an important role in a diet because it helps you to lose weight and eliminate hunger.
And Whey protein in general Uses to gain muscles without Lipids


Turkey


It is a lean meat that can be used to prepare soups, sandwiches and meals and is often a favorite for people that do not traditionally like to eat steaks and other meats.


Soy beans


Contain linolenic acid required for building cells and producing hormones. They are also rich in protein, and you can have diets consisting entirely of soy products. Soy also has been known to help prevent various diseases such as heart attacks or cancer, so that the food would be ideal to be included in all diets.


Nuts


Walnuts are high in protein but also contain some fat which is also necessary for a healthy body. And can be an excellent source of protein for vegetarians, because they can be eating alone or put on a nice salad with low fat dressing.


Finally people are surprised of all the foods that contain protein, so even if you are a vegetarian or vegan you can still add protein to your diet. As we mentioned earlier, there are also diets modeled entirely from protein, but you should always consult with your doctor, because depending on the types of proteins you ingest large amounts can be harmful to your health.

         with my best wishes

Burn fat and losing weight this is straight way for your life

people always dream that find things magic supplements to fast lose weight but the truth is`t it.
There are no magic merchandise that will assist folks immediately drop some pounds because weight reduction is a long term effort that ought to be achieved properly. However a few of the greatest fats burners for 2011 are worthwhile merchandise that may assist an obese person lose these excess kilos by this time next year.

A product like Phen375 can assist a person drop the load in a secure and correct way. The bottom line is that the simplest technique to drop weight is for one to burn more calories than one consumes. Another type of weight reduction program might end in lack of water weight or muscle mass which is each undesirable results of dieting.

One of the best weight reduction program burns fats and maintains and even increases muscle mass. Many individuals make the error of decreasing drastically their caloric consumption which leads to not fats loss but muscle depletion. The body burns muscle and stores fats if caloric consumption is drastically reduced.

Fat is the body's reserve fuel and instinctively stores fats with a view to defend itself from famine. When a person begins to drastically cut back on calories the body sense danger and begins to retailer fats which is the exact reverse of what a person making an attempt to drop some pounds wants. Products like Phen375 are designed with the body's methods in thoughts so that folks can drop some pounds the precise way.

One of the simplest ways to lose excess weight is to burn more calories by increasing metabolism. Common exercise will improve overall metabolism. People who exercise frequently will burn more calories even when their body is at relaxation compared to individuals who lead sedentary lifestyles. A supplement equivalent to Phen375 can even assist improve the body's metabolism and when mixed with exercise good results will be achieved.

There are other benefits individuals who lose excess weight will expertise equivalent to elevated energy levels. It only is smart that if a person is fifty kilos obese that he is placing undue stress on his body and will tire out easily. For instance if a person who's at his perfect weight is required to carry around a fifty pound weight on his again all day likelihood is that he will be exhausted by the tip of the day from carrying the extra weight around.

As an obese person begins to burn fats and lose excess weight he'll naturally have more energy because he can have less weight to carry around. People who drop excess kilos will reduce their LDL cholesterol levels. Elevated ldl cholesterol counts can result in heart illness and stroke so individuals who drop some pounds will enhance their overall health.

People who want to drop these excess kilos should consider a few of the greatest fat burners of 2011, to assist them attain their goal. Phen375 is a fats burning weight reduction product that helps improve metabolism. Shedding pounds will assist a person look higher as she or he walks around on the seashore or on the pool and will assist a person enhance his or her overall health.

How to achievement slim body

In this article, i want to talk about how to retain lean body mass or even gain some while dieting, by avoiding common mistakes that lead to muscle loss. One of those mistakes is lack of sleep. I'm not sure about you, but in the last few years I've been hearing a lot about the effect of sleep on body composition.

Specifically, I've been reading (in peer-reviewed journals) about how insufficient sleep can hinder fat loss or even lead to fat gain.

The earliest of these studies started with an observation of an association. In this case, researchers noticed that sleep duration has decreased over the last two decades and that a rise in obesity has paralleled the decrease in sleep duration.

Of course, this only reveals a correlation and correlation does not equal causation. So at that point, researchers began looking for mechanisms that might explain this correlation, and they wondered if they'd find a casual link between lack of sleep and gaining fat.

Indeed, they found a mechanism: even partial sleep deprivation increases plasma concentrations of ghrelin and decreases leptin.

Ghrelin is a stomach hormone that increases appetite (ghrelin goes up, appetite goes up).

Leptin is a hormone produced primarily by fat cells that signals your brain about the status of your energy stores (in fat) and energy intake (food / calories coming in). In that sense, leptin is an anti-starvation (anorexigenic) hormone (when leptin goes down, the "starvation" signal is sent, so your body starts to hold on to stored body fat in a variety of hormonal and metabolic ways)

That's not all. Researchers have also discovered that reduced sleep can decrease physical activity-related energy expenditure. That's not surprising. When you're tired and fatigued from lack of sleep, you're liable to move less in general, skip workouts or work out with less gusto.


A new study just published in the Annals of Internal Medicine (October 2010) says that insufficient sleep may not only promote retention of fat, it may compromise the maintenance of fat-free body mass!


Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Nedeltcheva A, et al, Ann Intern Med, 2010; 153, p 435-441

After comparing the effects of 5.5 hours of sleep against 8.5 hours of sleep, they reported the following:

"We examined whether experimental sleep restriction, designed to approximate the short sleep times of a growing number of persons in modern society, may compromise the effect of reduced-calorie diets on excess adiposity…. The combination of energy and sleep restriction in overweight adults resulted in a modified state of negative energy balance characterized by a decreased loss of fat and considerably increased loss of fat-free body mass. Our experimental data now indicate that sleep plays an important role in the preservation of human fat-free body mass during periods of reduced caloric intake."

The previous research had already made it clear how sleep deprivation could hinder your fat loss. The key finding of this newest study was how sleep deprivation under conditions of caloric deficit (dieting for fat loss), could adversely affect the metabolic effects of calorie restriction and lead to loss of lean body mass.

Based on this research, it appears that during times of calorie restriction, your body amplifies the metabolic, neuro-endocrine and behavioral compensations which oppose your attempts at fat loss.

In other words, depriving yourself of sleep is bad. Doing it when youre on a calorie restricted fat loss diet is double bad.

If you're also stressed out, now it's triple bad!

High levels of unmitigated stress can increase cortisol and are linked to increased visceral fat, insulin resistance, hyperinsulinemia, impaired glucose tolerance, altered lipid profiles and even a higher incidence of coronary artery disease.

Sleep deprivation + stress + low calorie dieting = "The MUSCLE-WASTING TRIAD OF DOOM."

Now, we do know that including heavy resistance weight training (I mean heavy – none of that pink dumbbell or light-weight circuit training stuff) combined with adequate protein intake helps mitigate muscle loss while youre dieting in a deficit.

However, how much that will prevent muscle loss in the presence of high stress and sleep deprivation is unknown.

And by the way, if you're on a low calorie diet, you're stressed, you're sleep deprived AND your protein intake is inadequate AND you're NOT weight training, then I am not being overly dramatic in the least to say your lean muscle really is DOOMED! You'll lose weight alright, but don't be surprised under those conditions if you lose MORE LEAN TISSUE than body fat!

I'd like to think that getting 8 hours of sleep and keeping stress at bay is common sense advice, but these are actually the areas that get most taken for granted and blown off by even the savviest, most experienced bodybuilders and fitness practitioners.

In fact, I'd be curious to hear (via comments below) how many readers will fess up and admit to sleeping less than 8 hours a night while also dealing with high stress and simultaneously trying to lose weight on a reduced calorie diet.

The truth is, many people are out there searching for a magic diet or workout program while ignoring some of the simplest, easiest to apply lifestyle strategies such as good sleeping habits and stress management.

I've been getting tons of questions over the last month since the Holy Grail Body Transformation System was released and most of them are about the intricate details of the program: macronutrient manipulation, calorie cycling, nutritional periodization and so on.

Other people want to know what supplements to take or what specific foods are best to eat and in what combinations.

Given how most people are so easily overwhelmed, why not get the simple lifestyle stuff in order first… starting with a good night's sleep.
finally supplements for fitness freaks and body builders
and Proper diet and exercise is very important for the supplements to work slim body

Playing bodybuilding one of the ways to Lose weight for woman

            To spend only three days a week in the gym, and have significant results, here is a great sample schedule to do it. Follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.

Monday: Legs and shoulders, calves
Tuesday: Training off
Wednesday: Back and biceps, abs
Thursday: Training off
Friday: Chest and triceps, abs
Saturday: Training off
Sunday: Training off

Number of Exercises, Sets, Reps

Try to do 3 or 4 exercises per major muscle group (legs, back, chest, shoulders), and 2 or 3 exercises per minor muscle group (biceps, triceps). You can do 1 or 2 exercises for abs and calves. Go for 3-4 sets of about 15-20 reps per set as I have found this repetition range to be optimal for toning and fat loss.

Training Time

On training days, try to train not later than before the 4th meal, so that you have enough energy to train well during the day.

Mercedes Khani's Bodybuilding Diet Advice for Fat Loss and Toning

Instead of talking about what you can not eat, let's talk about what you can eat. There are actually a lot of food items that you can include in your bodybuilding diet plan

I want you to have six 'meals' a day as eating more frequently will increase your metabolism which in turns helps you to lose fat and will also feed the muscle so that it gets that firm and toned look you are after. Don't worry, you won't have to spend your time in the kitchen cooking all day; some of the 'meals' will be a quick shake or a small snack. You will be eating every 3 hours so that your body becomes more efficient at burning all the calories faster. This is what we want to happen in order to lose that body fat.

I made a great tasting diet schedule for you, which will help you get the results you are looking for. Each meal consists of carbs, proteins and fat sources as you can see in the diet plan below. Feel free to switch the foods from the sample diet below up with any of the other food sources from the same category. Just pick what you feel like having from the table, or follow my sample diet schedule and you will be well on your way to great results. It's easy as that!

Food Preparation

Preferably I want your vegetables to be steamed and I want you to use Pam fat-free cooking spray instead of olive oil or especially butter to cook your food. You can find calorie-free salad dressing in all flavors for a great tasting salad and delicious calorie free marinades for chicken, beef or fish. You can also use fat-free mayonnaise, ketchup, sweeteners, herbs and spices to enhance the taste of your food. Told you this diet would be good!

The amount per food item is based on a 120-140 pound female who wishes to lose body fat and add some muscle at the same time to become more toned and firm looking. Add a little more amount per food item if your weight is higher and/or if you are very active during the day.

Meal Timing

I like to train after the 3rd meal and before my 4th meal, so I added some good fats in the meal before my training. If you want to train earlier, try to move your good fats (in this example the almonds) to the meal before your training. They will give you extra energy to train and will make you feel full, especially with a full glass of water to spread out the fibers in your tummy, which the almonds contain.

You don't want the good fats in the meal after your training. Fat slows down the uptake and digestion of nutrients in your body and after training the body needs carbs and proteins as fast as possible in order to start the recovery process. By having a post workout meal that does not include fats, the necessary carbs and protein nutrients will be taken up by the body faster after your training. 

Mercedes Khani's Sample Diet Plan For Fat Loss and Toning

Meal 1 / Breakfast:
½ cup oatmeal (with cinnamon and sweeteners)
6 egg whites with 1 yolk
Half grapefruit

Meal 2 / Mid-morning:
½ cup fat free cottage cheese
1 Apple

Meal 3 / Lunch:
½ cup (cooked) brown rice with 4 oz. chicken breast, broccoli and cauliflower
Small mixed salad with one full hand of almonds

Meal 4 / Mid-afternoon:
½ packet Meal Replacement Shake
Apple

Meal 5 / Dinner:
1 cup sweet potato
4 oz. salmon
Asparagus and carrots
Small mixed salad

Meal 6 / Pre-bedtime:
1 ½ scoop protein shake

Pick your carbs, proteins and fat sources here if you like to switch from the sample diet:
Good Carbs

• ½ cup (cooked) brown rice
• 3 rice cakes
• ½ cup oatmeal
• 2 slices whole wheat toast
• 1 cup sweet potato

Protein

• 4 oz. salmon (also contains good fat)
• 6 egg whites, 1 yolk (yolk contains fat)
• 4 oz. any fish
• 3 oz. chicken breast
• 3 oz. turkey breast
• 4 oz. lean beef (top round)
• ½ cup fat free cottage cheese

Good Fat

• Any fatty fish
• ¼ advocado
• ½ tbsp. olive oil
• 1 full hand almonds or walnuts
• ½ full hand peanuts or cashews

Free Meal Over The Weekends!

To give you a nice treat, besides the treat of your body changing to the way you want to pretty soon, the you can have one free meal on Saturday and one free meal on Sunday! During this meal, you can eat whatever you want. Try not to go overboard though; it's better not to. That way it doesn't take too many days for your body to get back on the fat-burning track again after the weekend. Also, in this manner, the free meals work to boost your metabolism as opposed to crippling your ability to burn more body fat.

Supplements for Fat Loss and Toning

Experimenting with supplements and fat loss myself, I found that the following supplements really helped me in losing fat, and gaining muscle for that toned fit body at the same time. Besides that, they helped me to feel energetic during the day. Since I want you to feel the same way, here is my recommended list of supplements for fat loss and toning:

• One 1000 mg vitamin C in the morning and one after training
• A good multi vitamin and mineral formula .
• One 400 mg vitamin E after training
• 5 gram L-Glutamine after training and 5 gram before bedtime (for great recovery)
• 5 gram Branched Chain Amino Acids (BCAA) before training and 5 gram after training (for energy and great recovery)
• 2 servings of  fish oil a day (to help you lose fat)
• 2 to 3 servings of HMB a day, depending on the brand (to help you lose fat and gain muscle)
• 2 servings CLA a day (to help you lose fat)

These are the best supplements in my opinion to give you all the energy and all the nutritional support you need in order to lose body fat and gain muscle for a beautifully toned body. As you can see, there are no magic potions or formulas, but simply some basic proven supplements that will greatly benefit your training and dieting efforts as well as your health. 

S.O.S. - Need Help; I Have Cravings!

What should you do when the cravings come up strong sometimes? Well, actually there are all kinds of treats to satisfy your cravings without eating something you're not supposed to.

When you want to keep eating 'clean' during the week (so that you can have the weekends free to eat what you feel like in two meals) and you have a big craving somewhere during the week, don't worry. There is a way to jump over this hurdle.

Try any of the cravings control tips below to cut your cravings:

• Have a celery stick dipped in calorie free dressing.
• Have a hand full of almonds/walnuts or ½ hand of peanuts/cashews with 1 glass of water.
• Have some cucumber or a small mixed salad.
• Have a green apple.
• Have some water, green tea, espresso or coffee (with fat free creamer and/or sweetener).
• Watch TV or a movie.
• Go online to read some fitness articles for extra motivation.
• Go outside and take a walk.
• Go shopping. See how smaller sizes fit and look great on you!
• Meet up for social activities with friends, tell them about your new lifestyle. They will support you!

Also try this little trick; If you're craving for example chocolate, look at the back side of the packet and see how many calories per serving (if you're going to have that suggested serving), you're about to take in. 300 calories equals 45 minutes of cardio. Do you really want to make it harder on you and slow down your progress? Imagine yourself in nice low-cut jeans with a pretty top, showing your abs. Besides, it's just a few more days until the weekend is here so let's just put that chocolate bar aside and wait until the weekend.

Enjoy Food, Enjoy Life

Ever see commercials on TV or in magazines of fit people living a happy lifestyle, eating breakfast in the peaceful garden, casually riding a bike or taking a relaxing walk on the beach? They are being portrayed as happy people who appreciate life.

It's true for most fit people, and it could be true for everyone. You appreciate food, your bodies and life so much more now that you focus more on appreciating yourselves instead of only living to eat. This is karma; you give and you take. The energy you put into appreciating and caring for yourself all comes back to you, in a good way.

Appreciating whole foods for your body instead of stressor foods (unhealthy food), enjoying life and having fun attributes to maintaining a fit and healthy lifestyle. It even attributes to a happy lifestyle.

To every action there is a reaction. You've made a couple changes in your life to have a great fit and toned body so now you are burning fat, although sometimes it takes a while for you to notice it.

One, you may not see it at first until the results are greater, even though your friends and family will be complimenting you and telling you they see you've lost weight, and two, sometimes the fat has to become looser first inside, until it starts coming off.

This may happen for the first few weeks, but soon before you know it, you will see the fat flying off at a rapid speed. You will be so happy with the results that you won't want to have it any other way. You will choose to keep this way of eating as a lifestyle, a healthy lifestyle that guarantees you having a fit and healthy body for the rest of your life. And you'll do it with pleasure too!

I can't wait for you to have a fit and healthy life style as well! Be sure to make before and after pictures for us all to see when you start this guide to lose your body fat and have a great toned body. Feel free to email them to me. I will be looking forward to seeing those awesome results on you!

I hope to us good healthy

Advice For Women by IFBB Figure Pro Mercedes Khani

http://bodybuilding.about.com/od/womensfitnesstopics/a/losefat_4_women.htm

Tough diet takes woman To be loser

When woman wants to lose weight they killing themselves in Tough diet

There are so many stories, so many tales. How do they do it? And who really knows the best way to do it, without it being too hard on you? We all have our jobs, a busy lifestyle and family to attend to. 

There is no time for a complicated diet added to your busy schedule. I understand it's hard to take the first step and get started if you don't know what to do. When you see someone who has done it, then you know this person must know the answer. 

Being a fitness model, a figure competitor and a personal trainer, I know how to do it and now I am telling you all to learn! Just follow the free schedules and titles below as a guidance to your new lifestyle, to the new you. Are you ready to see the fat melting off, easy and stress-free? Let's go! 

Training As Little As 3 Times A Week

You can train with weights as little as three times a week, just 45-60 minutes per session. After weigh training I want you to do 30 minutes of cardiovascular exercise to burn off the fat even faster. You can also do up to 45 minutes of cardio if you're up for it, but no more than that. I will leave that up to you. 

Alternatively, you can do your cardio on your days off from the weights. The best time to do it in this case is as soon as you wake up on an empty stomach since research indicates that more body fat is burned when performed on a fasted state since glycogen (stored carbohydrates) levels are low. A walk outside or on a treadmill will get the job done but in reality, you can choose any machine you like. However, do not underestimate the power of waking in the pavement. 

There is no need to spend your life in the gym. That is what the commercials tell you on TV, to sell you their 'new innovative' product. But it's really not that hard; actually you will find yourself enjoying doing the exercises. Time flies by as you're occupied and before you know, you're done. You just need to get up and go. I promise that you'll feel great when you're done!