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Posted by: Georgi 

Today more than ever before, the society is faced by a very serious scourge that is almost wiping out an entire generation. Obesity is a medical problem that affects billions and billions of people today and this is largely attributed to the sedentary lifestyles that people are leading today. The other major contributing factor is the diet that has become part and parcel of the society today – foods laden with lots of unhealthy food choices.

As is therefore evidence, the answer to reducing the spread of this scourge could well lie in being active and having healthy eating habits. Sadly, not very many people are ready to effect these changes in their lives.

Any diet pill manufacturer will tell you today that by combining regular exercises with the right diet, coupled with their diet pill you will be able to successfully lose weight. Truth of the matter however is that if you took the time today to check on your diet and ensure it comprises of only healthy food choices, and if you became a little more active than you currently are, you wouldn’t even need the diet pills in the first place.

Age has very little to do with overweight or losing weight. However, overweight issues tend to crop up among adults since kids and young adults are very active, until they reach a certain age bracket (above 20 years of age), and they start to change.

With that being said, you might want to play a close attention to a vegetarian diet, which could be all you ever need to lose weight and keep it off completely. Simply put, a vegetarian diet for weight loss contains all the ‘bad’ food choices that could lead to obesity in significantly less amounts, and all the ‘good’ and recommended food choices in high amounts. A vegetarian diet for weight loss is rich in vitamins, minerals, and proteins, and contains very low amounts of carbohydrates and calories. With such a combination, you can expect to lose weight in the healthiest possible way.

Still on point, reduce your intake of such things as potatoes, pasta, bread etc, basically foodstuffs rich in starch since the moment they get into your bloodstream, they will be converted into sugar. Naturally, the body finds it very hard to digest sugar, hence will store the starch as fat in fat cells to be used later on. The problem lies in the fact that because you will continue eating the same types of foods that are rich in starch, carbs, and calories, later on you will not need the stored fats and instead fats will continue to pile up in the fat cells, and before you know it, you will have too much of it to get rid of overnight.

Once you reduce or even get rid of excess starch from your daily diet, without a shadow of a doubt you will start to see the inches drop down significantly. Rather than go for that common snack you are used to and grab a handful of coke and chips, why don’t you go for a healthier option of broccoli. You can always dip your salad in your favorite dressing and all will be well. A healthy salad can be made of any type of vegetable ranging from broccoli to spinach to zucchini to radishes to olives and all else in between. These veggies will add not only color but also amazing and distinctive flavors to any type of meal.

There are those who compliment their vegetarian diet with some types of meat, which is perfectly OK if you take meat in moderation. There are those who feel they are not getting enough proteins from vegetables alone, and will always throw in turkey or chicken to complement their salads. You can also take some eggs and milk, although these are quite potent in fats and calories and can thwart your weight loss efforts. Be careful on what goes into your mouth and you will never go wrong.

It is to be mentioned that just because you get rid of meat out of your diet doesn’t mean you will lose weight. There are very many high-fat vegetarian types of foods available in the market today. Things like ‘healthy’ chips, nut, juice drinks, energy bars, and ice creams which can equally thwart your mission to stay healthy and lose weight. While an occasional treat of any of these is OK, too much of it is poisonous for sure as you are bound to gain pounds regardless of whether you are a vegetarian or not. However, a safe vegetarian weight loss diet plan will help you not only shed off all unwanted pounds; it will also help keep the pounds off permanently.

Couple that with some regular exercise and take the recommended 8 glasses of water every day and you are sure to remain as healthy as ever and more importantly, to keep obesity at bay.

Posted by: Georgi 

There really is no scarcity of information when it comes to weight loss tips and acceptable tip and techniques when it comes to healthy dieting. Some information out there is really intriguing seeing as it is they are meant to make money out of consumers yet they are not realistic at all. Truth is, people today more than ever before are very busy and lead extremely busy lifestyles, trying to juggle, work, career, perhaps education, and family life, all making running daily responsibilities and obligations a difficult task, leave alone incorporating a not-so-practical weight loss program.

There is too much information regarding weight loss that has been in existence since time immemorial and sadly, many people discard and disregard this information thinking it is insignificant and opt for quick weight loss fixes which more often than not could be potentially risky for your health. People are not to be blamed though; there is diverse and more often confusing information in the market revolving around the same issue, which revolves around the issue of food.

The reason why so many people capitalize on what you eat is under the notion that all food that is not transformed into energy by the end of the day is stored as fat which if it continues piling up could be a health hazard to you. However, you can accelerate the pace at which your metabolism works by taking an approach of eating much but watching the calories. You should also make exercising part and parcel of you.

You see many people avoid exercising and go for the easy way out at the expense of their health because of the excuse that paying the gym is expensive. However, exercising does not in any way mean you must go to the gym… there are simple and actually free yet very effective ways of exercising. Surely do you need to pay a dime to walk or job along the street or neighborhood?

The good thing with these free exercises is that they are very effective and have been used since time immemorial by our ancestors to keep fit. For starters, you will need motivation and a good way to get motivated to jog or swim is to team up with friends and do it as a group. This will be fun and you will actually be working out without even realizing it.

The other important weight loss tip that you should pay close attention to is when you are making food. For instance, the healthiest way you can prepare greens such as kales is through steaming. This way, very minimal if any nutrients will be lost in the process of cooking. Steaming also gives your greens some great texture.

When all is said and done, it is the little things you do that make all the difference in the world when it comes to losing weight. While a weight loss pill or a crash diet program could seem so appealing and attractive, it can be dangerous and risky to your health. More often you will manage to lose the extra pounds and excess weight, but not without a price. You will do it at the expense of your health.

Posted by: Georgi 

Quite often, when people who are trying to lose weight here about walking, they will give this form of exercising an awful rap as they have been led to believe it is not an effective and challenging exercise that they want it to be. You see, when you study a calorie calculator, you will discover that you need to walk two times as much as an individual who is jogging in order to be able to expend the exact number of calories. The truth of the matter however is that walking isn’t the problem, you are!

Walking is as easy as ABC, can be done anywhere, anytime, and doesn’t need any special equipment to do. Besides, it doesn’t need any special skill or a learning curve, it is simply something that you can make it part and parcel of your typical day. However, it is believed that people are not walking as briskly as is required to attain the recommended level of intensity that will help them lose weight. So, how will you know you are walking fast enough? Here is a checklist that will help you walk more effectively.
- Reduce your strides so you can be able to take shorter but quicker steps

- Propel your arms while walking, while keeping the elbows at 90degrees. To boost your intensity in your walking, why don’t you swing your arms from front to back

- While walking, ensure you take a good posture and maintain an upright posture so you can breathe easily and avoid exerting unnecessary pressure on your neck, shoulders, and back

- Walk briskly i.e. fast enough to be able to cover a minimum of 3.5miles an hour. In other words, walk one mile, time it then start to walk again. If you take 15 or fewer minutes to cover that single mile, then you are walking briskly.

- Walk for a long enough time, at least between 30 and 60 minutes per session

- As you walk, monitor your level of intensity. To be on acceptable track, walk as you would do when you are late in catching a bus or late for an appointment. That is how you should walk for successful weight loss

- To Season things up a little bit and enhance your success rate, why don’t you add jogging or even speed walking so you can boost your level of intensity?

With that being said, walking is a great way to fulfill your cardiovascular requirements, but only if you are committed to work extra hard enough. Walking for successful weight loss is not about taking that relaxed stroll. This shouldn’t be construed to mean that an unhurried/ leisurely stroll is bad, but if you really want to lose weight by walking, you should save the leisurely strolls and add some pace to it.

You burn calories and eventually lose weight by calculating your weight, multiplied by distance which equals to the energy that you use walking. For starters, you shouldn’t be too concerned with time at the expense of distance. Start by working on your distance before you think of your speed and you will be well on your way to success.

Posted by: Georgi 

If you are on a mission to lose weight, you will agree with many that there are so many tips and tricks out there meant to help people lose weight. While not all advice given should be taken as gospel truth since not all of them are effective in helping one lose weight, what will determine how successful you will be when it comes to losing weight is your resolve and strong will as an individual. With that being said, there are several things you should take into serious account if you are serious about losing weight and are actually determined to do it.

First and foremost, when it comes to weight loss, the saying ‘you are exactly what you eat’ has never been truer. Whatever goes into your mouth will eventually add up into who you are, and will be visible physically and even health wise. So if you are the kind of person who loves fast food, you shouldn’t blame yourself if you start having acne breakouts as that is how all the saturated fats you ingest manifest themselves. Get the drift? Watching was gets into your mouth is paramount to the success of any weight loss program, and so far has proven to be the best weight loss tips you can ever adopt.

The second weight loss tip that you will find very effective if you are to see any tangible results in your weight loss efforts is to increase your physical activity. Probably the reason why you are having weight issues today is because you have been leading a sedentary lifestyle and are too lazy to even walk or swim leave alone going to the gym. So for starters, even before you find a physical activity to keep you busy and moving, you should ensure you have a major change of attitude on how you lead your life.

You need to assume a positive mental attitude and envision you being in the shape that you want, and then start to work towards achieving that mental picture of a slimmer healthier you. After that, you can then get a friend, buy equipment to work out at home at your convenience or sign up for gym membership at a local gym and see how you will achieve a healthy body in no time.

You should be advised that the best and most effective weight loss tips aren’t the most expensive in the market, actually they are free. They only need you to take some common sense approach to life and all will be well. You need to watch what gets into your mouth, you need to avoid those unhealthy food choices, you need to have a positive mental attitude, you need to believe in yourself and what you can achieve and more importantly you need to move that body.

The abovementioned weight loss tips are all natural remedies to help lose weight so they are 100% safe and unlike using unproven and potentially hazardous weight loss measures such as using weight loss pills and stuff.

Posted by: Georgi 

Knowing which diet to follow in a day is always confusing. The following menu ensures:
- Protein with every meal
- 2 servings of fruits or vegetables
- Fiber-rich Carbs
Unsweetened beverages, such as iced tea, coffee and diet drinks. Consume 1,600 calories per day. Increase the quantities of fruits, vegetables and whole grains and add some healthy fat to t maintain weight loss.

Monday

Breakfast – Slice 1 small banana. Add 1 cup of cooked oatmeal with 2 Tbsp. walnuts
and 1 Tbsp. honey. Drink a glass of milk (1% reduced- fat) and snack on 1 orange.

Lunch – Make a sandwich with 3 oz. Of lean deli ham, 1 oz., light Swiss cheese, lettuce, sliced tomato, 2 slices of rye bread. Apply a little mayonnaise (low fat) and some grain mustard. Eat an apple.

Supper – Eat 6 oz. of skinless chicken, herb-roasted, 1 small baked skinless sweet potato to which a tsp. of butter is added. Add ½ cup steamed green beans drizzled with ½ tsp olive oil. Eat ½ cup cubed fresh pineapple.

Snack on a small apple mid-noon

Tuesday

Breakfast – 1 cup of bran flakes, 2 Tbsp. each of sliced almonds and dried Bing cherries.
Drink a cup of milk (1% reduced-fat) and eat ½ a pink grapefruit.

Lunch – Insert 4 oz. of lean deli roast beef in a whole-grain baguette, tomato slices, over which 2 tsp. of mayonnaise (low fat) is spread. Finish off with a Bartlett pear.

Supper – Eat16 oz. Portion of pork tenderloin, pan-fried, ½ cup of wild-brown rice, 1 tbsp. of chopped walnuts. This can be accompanied with 1cup steamed dill/butter carrots. Finish with some sliced strawberries.

Snack on 1 cup of sliced kiwi fruit with ½ cup of low-fat vanilla yoghurt.

Wednesday

Breakfast – Smear 2 Tbsp. smooth peanut butter on 2 slices of whole-grain toast. Drink a cup of 1% milk (reduced fat) or eat 2 slices of 1 ½ oz. cheddar cheese (reduced fat). Top with 1 cup fresh slices of peaches.

Lunch – Make a Turkey Roll-Up by adding 3 oz. thinly sliced breast of lean turkey, 1 cup shredded spinach, 2 thin slices of avocado and 1 oz. Havarti cheese into a tortilla (whole wheat.) Toss with dill and 2 tsp. Mayonnaise (low-fat.) Serve with 1 cup sliced cucumbers, to which a dressing of 6 oz. tomato juice and some red vinegar is added. Garnish with a wedge of watermelon.

Supper – Cut whole-wheat pita bread into triangles and smear 2 Tbs. roasted garlic hummus. Eat a 6 oz. portion of skinless grilled chicken breast with few carrot sticks. Drizzle 1 tsp. Olive oil onto steamed broccoli and sprinkle grated parmesan cheese. Finish with a baked cinnamon-apple.

Snack on a handful of grapes mid-noon.

Thursday

Breakfast – Scramble 2 eggs and roll them in a corn tortilla. Eat with ½ cup of fresh tomato salsa and ½ cup fruit salad.

Lunch – Drink 1 cup of lentil soup. Eat 2 slices of baked tofu – teriyaki style (bought from a supermarket) Eat 1 cup of baby carrots carrot sticks. Eat 2 fresh apricots.

Supper – Mix 1 tsp honey with some chilli garlic sauce. Brush on to a 6 oz. fillet of salmon. Roast for 8 to 10 minutes at 400 degrees. Steam zucchini and mix it with 1 cup halved cherry tomatoes, 1 tsp. of oil, garlic and chopped basil. This can be accompanied with 1 cup of whole grain couscous tossed with 1 tsp of garlic-flavored olive oil. Finish with a tangerine.

Snack on ¼ cup of mixed nuts which are salted at mid-noon.

Friday

Breakfast – Enjoy a Strawberry-Almond Smoothie by blending 1 cup of vanilla yoghurt (low fat) ¼ cup soy milk, 1 cup frozen strawberries, 1tsp honey and a Tbsp of almonds. 2 rye crackers (crisp bread style) eaten with 1 oz. Cheddar cheese cubes (reduced-fat.)

Lunch – Prepare 4 oz. of steamed peeled shrimp and add 2 Tbsp of cocktail sauce. Accompany with a cup of three-bean salad. Enjoy a fruit salad made with mango, pineapple and papaya.

Supper – Eat 6 oz. of Turkey Meatloaf with ½ cup of winter squash to which 1 tsp. Of butter and a little cinnamon is added. Drizzle 1 tsp of olive oil, red-wine vinegar over 1 cup of cooked spinach.

Snack on 1 cup of citrus sections mid-noon

Saturday

Breakfast – Eat a small blueberry bran muffin, topped with 1 cup of unsweetened applesauce and 1 cup of 1%-fat cottage cheese.

Lunch – Eat 4 oz. of grilled chicken breast with a spinach-mushroom salad, tossed in 1 tsp olive oil and 2 tsp Dijon mustard. Eat fresh tomato slices and lettuce, 2 oz. whole-grain baguette. Finish the meal with a cup of fresh strawberries/cantaloupe.

Supper
Mix 5 oz. of mixed greens with Olive oil, balsamic vinegar and enjoy a baked/broiled swordfish, with 1.2 cup of potatoes, mashed with 1% milk, 1 tsp butter/ garlic. Eat 1 cup of roasted asparagus tossed in a tsp of olive oil/lemon juice.

Snack on 1 cup fresh slices of mango

Sunday

Breakfast – 2 scrambled eggs or omelette, one wholegrain English muffin, 1 tsp blackberry jam. Finish with 1 cup of seasonal fresh fruit.

Lunch – Take ¾ cup of split-pea soup. 2 slice whole-wheat bread. Make a sandwich with 3 oz. ham and 1 oz. cheese, little Dijon mustard. Eat 1cup of green grapes.

Supper
Mix a Tbsp of fresh/ bottled pesto with a cup of whole-grain cooked penne and add 1/3 cup of cannellini-cooked beans; 2 Tbsp roasted bell peppers, (chopped) steamed zucchini, tsp olive oil and crushed red-pepper flakes. Eat ½ cup each of slice kiwi and orange.

Snack on 3 rounds Melba toast and 1 Tbsp almond butter.

Posted by: Georgi 

There is so much information out there about weight loss that leave many people confused as to what really is effective and ineffective thereof, when it comes to losing weight and keeping it off. By the same token, the market is not without myths and misconceptions in regards to weight gain and weight loss. As a result, people have too many expectations from whatever weight loss program they take on which if they don’t achieve what they want they can give up very easily, and change programs along the way.

People today lack the patience to hold on to any particular weight loss program long enough to see tangible results, never mind the fact that most weight loss programs are fake, only telling you what you want to hear and not the reality on the ground. To get you started though, here are three simple yet very effective weight loss tips that you will find featured in most weight loss programs and weight loss tips today.

1. Accelerate your metabolic rate
The easiest and simplest thing you can do to kick start your weight loss process is to pace up your metabolism, which means your body will start to burn lots of calories, which might as well translate to lots of fat. One way you can keep your metabolism active is to spread out your meals throughout the day instead of the traditional 3 large meals. You see, your body needs to burn calories and make energy continuously so when you spread out the meals you will have a reserve outcome on your metabolism. You see when you take long between two meals; your body will react by storing energy instead of burning it. However, if you attune your body in such a way that it will get something after say every four hours, it will be actively involved in burning the calories.

2. Anaerobic exercises
These are the type of exercises that concentrate more on muscle building and strength than on endurance. This way, you will not only build more muscles but the process actually facilitates the expending of calories faster. It is proven that muscle cells have the ability to burn 20 times more calories when compared to fat cells. Further, anaerobic exercises will keep your metabolism active long after you are done working out, sometimes up to 24 hours, unlike in aerobic exercises which last for only 2 hours.

3. Avoid spot reducing fat
This is the act of focusing on getting rid of fat on a specific part of the body at the expense of all other body parts. This way, you get to concentrate working out that part alone e.g. doing sit ups or crunches in an effort to get rid of belly fat. The human body doesn’t work this way. The healthiest way to lose body fat is to expend more calories than you consume, a process which ensures you burn fat evenly throughout the whole body. So, you can do as many crunches and sit ups as it pleases you but unless you get rid of the overall body fat, that admirable six pack will only be hidden by layers of fat.

Posted by: Georgi 

It is a fact that men are more focused when it comes to paying attention to diets. However, there are quite a few who find it difficult to stay on a continuous diet regime. We list below some useful tips that can help men to do this easily:

Make health the mainstay of your focus

It becomes easier to motivate oneself by saying: I will eat better, so that I enjoy a better quality of life. Try to focus on this and not the amount of calories that you need. You may be energized to do this, if you think of the amount of money you can save with less health insurance payments. Statistics reveal that an average American experiences at least a decade of bad health, even though he lives up to a reasonable age after he crosses 40. The ill effects of weight gain therefore cannot be undermined if one wants to lead a healthier life as one advance in years.

Choose a healthy diet plan that works for you

Everybody requires a particular diet-plan, as there is no “one-size-suits all” diet plan available. You do not benefit by avoiding your favorite foods. Instead, a controlled calorie diet, which ranges from 1800 to 2000 calories a day, will help you. Ensure that your diet includes the right nutritional values allowing for an occasional treat to boost your morale. Get a nutritionist to chalk out a diet for you or try to formulate a good plan for yourself.

Be cautious when Eating Out

You need to be extra cautious when planning to eat out or ordering in some food.

a) Choose light meals and avoid foods that are deep-fried.

b) Opt for appetizers that have low caloric values, such as fresh salads, light soups or a fish platter.

c) Choose steamed fish, pasta that has a tomato sauce rather than cream and a steak that is lean and broiled.

d) The vegetables that you order should contain minimum oil or butter.

e) Learn to say “No” to cream and opt for fruits for dessert.

If you find any or these entire choices difficult refrain from dining out till such time you are able to make these healthy choices.

Avoiding alcoholic beverages

Most men who suffer from obesity find it difficult to avoid alcohol. Take a look at some of these facts before you choose your next drink:

Alcohol does not give you any nutritive value, whatsoever. In addition, you consume unwanted heavy calories, which equal to about 7 calories per gram. By drinking two Martinis a day you end up consuming,nearly 117,000 calories in a year, which is equal to gaining nearly 33 pounds of body fat. This is the same, if you drink two glasses of beer every day. Nearly all of this weight gain settles as belly fat. If one gives up alcohol, there is an immediate reduction in the size of the stomach. The heart and metabolic rate overall sees an immediate change for the better.

You can reduce weight when Stress Levels Decrease

Learn to cope with stress as you can experience a better lifestyle when your worries are reduced. Financial and social pressures can play havoc in a man’s life. Once a man crosses forty, he cannot handle stress effectively. He ends up binging, drinking excessively and these results in contraction of diseases, which is not good at that age. The hormone Cortisol is activated and increased production of this hormone leads to belly fate, which in turn can give rise to heart attacks. Try handling a less stressful job, exercise and try maintaining a controlled weight. One can relieve stress by devoting more time to the family. After all, health is more important than money or career.

Improving Weight and Health with Exercise

It is sometimes difficult for men to incorporate daily physical exercise in the tight schedules. One out of every two American men refrains from any type of physical activity according to studies carried out. This is bad news in the medical field. Exercising is the best way to avoid diseases attacking our system and also ensuring that we improve the quality of our lives.

This gives rise to the perfect Catch-22 situation. A man works very hard to provide for his family. He spends time working rather than worrying about his health and exercising. He ends up contracting a major disease, because he does not take care of himself. He incurs heavier insurance bills and ends up retiring early due to ill health.

The best way to overcome obesity is to go for a general-check and consult your doctor. Given that your condition is fairly good, start walking for at least half an hour every day. After about 2-3 weeks, increase the tempo of your exercise from light to moderate for about 45 minutes a day. You notice that your appetite has improved and you are breathing, eating and sleeping well. Begin each exercise with warm up stretches so that you do not overstrain any muscle in your body.

Posted by: Georgi 

We are all aware that fat generally stores in the butt & thighs of women when they begin to put on weight. Women eternally need to be reminded on how to tackle this problem.

1. Ensure you get proper nutrition
You need to eat properly to work off that fat. This is more important than performing endless squats, cardio exercises or squeezes those thighs by following Suzanne Summer’s “Thigh Blaster.” Cellulite cream may or may not do the drink.

At the expense of repeating myself, you need to understand that you should:
- Drink ounces of water that measures at least half of your bodyweight.

- Eat small meals every 3 hours daily

- Avoid sugar, sugar free foods that contain high doses of sucralose and fructose corn syrup.

- Eat more complex carbohydrates food which digests slowly such as sweet potatoes, multi-grain breads, oatmeal and vegetables.

- Use fiber supplements if necessary but ensure you get at least 25-30 grams daily.

- Avoid fried foods and stick to lean protein sources which include turkey, chicken fish, egg whites and lean beef.

- Cut out Trans fatty foods and saturated fats.

- Substitute with healthy fats found in essential fatty acids to help reduce weight.

2. Get rid of the weighing scale
The weighing scale does not give you the right picture of how you look and feel with a big butt or if you are losing any body fat. This may make you want to give up dieting or exercising ever again! Restrict your weight taking to when you visit the doctor’s office. I insist that is essential to trying to “get that nice butt back fat. Cardio exercises are basically not aimed at the muscles on the lower part of the body.

3. Cardio exercises do not work on the butt

Working out endless with cardio exercises will not help you tone your butt. Neither will you be able to hide that fat that makes your rear protrude similar to the way Lake Mead does on Hoover Dam. You may end up losing muscle tissue on the butt but this would only end up making the area sag with soft flab and prevent the body from burning overall.

Instead of walking 30 minutes a day on the treadmill or working on the elliptical with the same speed and resistance, it is advisable to start with 15 minutes of cardio interval-training and slowly go up to about 25 minutes. Sweating profusely and falling short of breath for nearly 5 minutes after completing the workout proves that you have worked out properly. Get into an exercise routing with interval-training cardio at least thrice or four days a week.

4. Weight Training should be given priority
Most people associate weight training with “getting big or thick.” This is a myth. You burn more calories with the right weight training than you would with cardio. You burn up more calories when you weight train which continues to work on the body for nearly 38 hours afterwards. You cannot burn that much with cardio exercises which helps you knock off extra calories only when you actually work out.

Get a personal trainer to help you figure out how to use the machines. Take advantage of clubs that offer free training sessions when you sign up for membership. You could do better by hiring a professional and telling them what parts of your body you wish to concentrate on.

Now that you are aware that weight training will be advantageous to tighten that butt, here is a sample of a routine you can follow as a beginner.

Follow this routine two days of the week ensuring that you do not do them on 2 consecutive days. Ideally you could settle for Mondays and Thursdays. First warm up and then perform the five exercises without taking too long breaks between each and then rest for 2 minutes before beginning the set again. The routine should gradually increase from one set to two the following week and increase to three and four times in the following weeks. After the fourth week, you may need to switch up the routine. Practise the following with reps:
Tube Walk minimum 15 ft, down and back

Do 10 to 12 reps of Bench Step-ups first with 1 leg then the other. Add dumbbells (10 lbs.) to make it difficult.

Do 10-15 reps of Stability ball hamstring curls

Follow this with 15-20 reps of Wide Stance squats

Repeat 10 -12 alternate lunges per leg

Finally do 10-12 reps per leg of Lateral lunges

You may find it difficult to do the reps as above. Let this not discourage you. You will be able to improve as the day’s progress. Be consistent for the first four weeks and feel good when you notice your butt begin.

Posted by: Georgi 

A fad diet can be described as any type of diet that is based on its popularity without any scientific backing. Fad diets are a common American custom. They are very restrictive in nature so while they can offer short-term satisfactory weight loss results, they are never advisable for the long term especially because they can lead to very many health complications in the future. Thus, if you are thinking about losing some weight, you might want to carefully consider the pros and cons of a diet in question before committing yourself to it. Here is a summary of the most popular fad diets today.

The Cabbage Soup Diet
As the name would suggest, in this diet, you make a cabbage soup brew made up of broth, celery, onions, lots of cabbage among other acceptable vegetables. It is advised that you take nothing but the soup for as many days as you can, and then start to introduce tiny amounts of solid foods gradually.

The Famous Atkins Diet
This diet gained in popularity immediately Dr. Atkins released the famous Atkins Diet Book for publication, and it became even more famous back in 2001 as a rapid and easy way to melt off unwanted pounds quickly without having to work extra hard or sacrifice a lot. The Atkins diet recommends eating anything and everything that is pure proteins. The foods recommended include bacon, cheese, eggs, turkey, snacks such as pork rinds, beef, and such like similar foods. The Atkins diet attracted lots of criticism from different fronts because of its unbalanced and extreme nature, and the fact that it concentrates on foods rich in cholesterol and fats, with little fiber and most of the time very little or no nutritional value at all.

The All You Can Eat for Seven Days Diet
In this diet, you are allowed to choose a single food group to concentrate on for a period of seven days, each day with its own food group. You are allowed to eat as much as you can contain as long as it is within the same food group for each of the seven days. This means that one day you can only concentrate on fruits, another on chicken, another on vegetables etc. This diet has minimal restrictions when it comes to what to eat and what not to eat.

The Snickers Diet
This fad diet advocates eating only snickers candy bars, which can be coupled with water or coffee only. While it is not very clear how many of these snickers bar you are permitted to eat in a day, as is with other fad diets, you might succeed losing the pounds yes, but you will end up compromising on your health, the health of your skin, and your mental health stability in the process.

There are many other fad diets in the market, but the above mentioned are the most outrageous and crazy of them all. Fad diets are simply a quick fix to rapid weight loss, hence should be used with lots of caution. Rest assured that most of these fad diets will actually cause uncontrollable weight gain as they are always based on deprivation. So, you ought to tread carefully with these.

Posted by: Georgi 

Skirting around boosting Metabolism

Weight watchers regard the issue of raised metabolism with awe. Each body varies in their metabolic rate, as this determines the rate, in which the body burns the calories. Men burn more calories than women do even as they rest. The general slowing down of the metabolism begins when a person crosses the age of 40. Learn the 10 different ways you can boost your metabolism, even though you cannot ignore salient factors, such as your genes, age or gender.

1. Increase Muscle Power: Our bodies continuously burn calories. However, the normal metabolic rate is much higher in people who develop muscles. One pound of muscle burns as much as 6 calories in a day, while one pound of fat burns 2 calories. This difference can build up over a period. It has been noted that the daily metabolic rate increases, if you are into resistance training and develop muscles regularly.

2. Increase the intensity of the workout: It is possible to raise the metabolic rate when a person does aerobics, even though no muscle gain occurs. It is therefore in your interest to work out with higher intensity, so that you are able to increase metabolism. Try to jog for a few minutes when you go for walks.

3. Drink plenty of water: Calories are processed when a person consumes water. Fewer fluids in the body slow down metabolism. Studies reveal that people, who drink about eight or more glasses tend to burn more calories, than those who drink about half that amount. If a glass of water or unsweetened beverage is consumed before a snack or meal, it helps to remain hydrated. Refrain from binging on chips or pretzels and munch on vegetables and fruits instead.

4. Drink Liquids on the Rocks: Studies reveal that beverages that are ice-cold, actually burn more calories during the digestive process. It is possible to burn nearly 10 more calories by drinking about five to six glasses of water with ice in it. Though this seems a small amount, the cumulative total would be a weight loss of nearly a pound in one year. Iced tea and coffee can also be drunk, as long as one forfeits the sugar and cream.

5. Eating at Regular Intervals: This proves to be more advantageous than gorging on huge meals and letting hours lapse between each. To prevent the metabolism from slowing down, consume small amounts of food every three to four hours. This ensures that calories are being burned surely and steadily. The other advantage is that less food is consumed.

6. Add spice to perk up those meals: It is possible to spike metabolism by adding spice to foods, as they contain certain chemical compounds that work in this direction. Increase metabolic rate by nearly 23% by eating one tablespoon of chopped chili pepper, red or green. Studies on the subject reveal that the results may last for about 30 minutes, so it is advisable to do this more often. Add some red-pepper flakes to the pasta, stew or any dish.

7. Eat protein-enriched foods: the body, when ingesting protein as against carbohydrates or fat burns more than double the amount of calories up. Kick-start your metabolic rate by replacing carbs with foods rich in protein in your otherwise balanced diet. You get your daily fix of protein from fish, chicken, lean beef, port, nuts, tofu, beans, eggs and dairy products, which are low in fat.

8. Black Coffee over White: Most people drink coffee in the mornings to benefit for increased energy and concentration levels. A cup of coffee increases the metabolic rate, though the effect is not long lasting. One of the studies indicated that a woman weighing 125 pounds was able to burn off 50 extra calories by drinking two cups of coffee in four hours. Avoid flavored sweeteners or cream for best results.

9. The Virtues of drinking Green Tea: Certain substances, such as catechins and caffeine, are also present in green or oolong tea and these kick up the metabolism for about 2 hours when consumed. There are facts to prove that one can burn an additional 50 calories by drinking about two to four cups of any of these teas, allowing one to lose at least 5 additional pounds in the year.

10. Crash Diets should be avoided at all Costs: These do not quicken metabolism, especially if the diet involves consuming less than 1,000 calories a day. Decreased muscle mass may help to lose a few pounds with diet, but at the cost of less nutrition and developing a lower metabolic rate. You end up gaining weight more quickly and your body begins to burn far lesser calories with this new diet.

Take the Right Precautions: The bottom line is that you need to shed those pounds. Consuming various foods and drinks affects the metabolism in the body. Under the circumstances, the right thing to do is to begin building muscle to remain active. Moving around when one is awake helps to burn those calories. Rev up your metabolism by working out every morning.