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Keep Healthy – Lose Weight

Keep Healthy – Lose Weight http://ift.tt/1e2vvSq lose weight, Keep Healthy, Keep Healthy Lose Weight

Write A Contract To Your Body To Lose Weight And Build Strength And This Article Will Prepare You For The Gym

By Keith Copeland



You do not have to live in fear of the gym. Even if there have been bad experiences at the gym in the past, it is time to let them go. Put the unhappiness behind you and start enjoying a better body. Here is some advice that will set you on the path to success.

Setting goals for yourself is a good way to get your plans in gear. Goals break a large task into manageable pieces, which makes it easier for you to stay on track. Goals also assist you in making steady progress if they are treated as a continuous improvement, in which you’ll never be without an achievement to drive toward.


Break up your plan with a more varied range of fitness choices. Doing this will help your workout program to be more entertaining, helping you maintain your enthusiasm for continuing to exercise regularly. You also give worked muscles a rest so that they can heal themselves, so that you aren’t constantly forcing them to work.

Your strength training frequency will depend on what you want to get out your training routine. Less frequent workouts are required to develop larger, stronger muscles. But if you’re trying to chisel leaner, more sculpted muscles, then up the number of strength training workouts you get in.

Ensure that you keep a good record of your exercise so as to keep track of your daily routine. Monitor your fitness training and be sure to include extra exercise that you do every day. Purchase a good pedometer and record how many steps you take throughout the day , then record that in your records as well. These things will assist you in following your improvement.

An excellent way to improve your level of fitness is to practice things that improve your hand-eye coordination. Possibly the best method of going about this is to practice juggling. This activity requires great coordination between the hands and eyes, and can be applied to a wide range of activities. When properly applied, this skill can boost your workout to new heights.

As for the idea that you need to work your core every day, it is false. Constant exercise is not good for your core. Your core is the same as any other muscle group, and needs to rest and recuperate from exercise. Ideally, there should be two or three days of rest for each muscle group before it is worked again.

It is a poor choice to attempt to have a workout session if you are ill. You should allow your body to use ll of its energy to fight off the sickness, instead of trying to go to the gym. It is very difficult for your body to perform two energy consuming tasks at once, and it will take longer to get recover. In light of this, you need to rest until you are well. To expedite this process, it is a good idea to follow to instruction of a doctor, eat good food, and get proper sleep.

It’s crucial when working out to make sure that you do not stress your body to the point of collapse at any point. To do this, you should be aware of your limits and stay within them. It is okay to push yourself, but be safe.

The information presented here should have provided you with enough information to modify your feelings with regard to weight loss, nutrition and fitness. Doing this will help you live longer and let you enjoy your life more.




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What to Eat for Dinner to Lose Weight

1. Salad Greens: Start your supper with a simple salad: it’s low in calories and research out of Penn State shows that eating a first-course salad can cut your overall calorie intake at a meal by up to 12 percent.
Plus, a vegetable-packed salad delivers fiber, a must-have when you’re dieting. Fiber helps you stay satisfied longer—and, according to one study, upping your fiber intake may help prevent the extra pounds from creeping on and even promote weight loss…


2. Lean Protein: Beef, chicken, pork, fish, tofu or beans it doesn’t matter which you pick all are protein rich. Gram for gram, protein will keep you feeling fuller longer compared to carbohydrates and fat (read: help keep those midnight snack attacks at bay). And don’t forget about low-fat dairy: recent research, published in the Journal of Nutrition, found that the protein in dairy (called whey protein) may help ward off weight gain and help build lean body mass.

3. Whole Grains: You probably already know that for overall health you should be making at least half of your grains whole grains. But for dieters, choosing whole grains—such as brown rice, quinoa and whole-wheat bread—100 percent of the time may give you an extra edge, says a recent study. When researchers put volunteers on a three-month weight-loss program and instructed one group to eat only whole grains for their grain servings and the other group to choose only refined grains (and avoid whole grains entirely), the whole-grain eaters melted significantly more abdominal fat. While the fiber in whole grains may deserve some of the credit, the researchers note that whole grains are rich in magnesium, a mineral instrumental in regulating fat metabolism.

4. Dessert: Though this isn’t exactly an ingredient, what a dieter doesn’t want to hear that it may be easier to stick to your diet if it includes a little sweet treat? Well, it’s true. According to a study in Proceedings of the National Academy of Sciences, banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.

Some of the best diet foods are delicious too!
Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this diet cheat sheet of foods that do a little of the work for you. Research shows that these secret-weapon foods can help you lose weight.

“Everything in moderation” has long been my eating motto. As a weight-loss expert, I know small treats often help people stick to an overall healthy eating style. And the philosophy has always worked well for me. Until recently. For whatever reason (I’m blaming stress), my “moderate” treats, lately, have morphed into… More. Example: I’ll dish out a half cup of ice cream, then decide I need another quarter cup. Ten minutes later, I’ll revisit the freezer for just one more spoonful, which turns into another and another…


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Why Eating More Often Will Help You Lose Weight!!!

People will often look at me in disbelief when I tell them they are not eating often enough. The logical mind wants to think, “If I skip meals… I am bound to lose weight.” WRONG!!!!! 

There has been a ton of research that has proven, beyond a shadow of a doubt, that the body gears down and hangs on when put under this type of stress. I call it “starvation mode.” When your body isn’t receiving nutrients every few hours, your metabolism drops into low, low gear; basically, the rate it maintains while you are asleep.



In that state, your body is ultra-conservative. It uses energy very efficiently, and if any nutrients come in, they are immediately stored for fear that it won’t be getting any more for another long period of time. Hence, you will not lose weight and, in fact, may even gain.

On the other hand, if you were to begin eating 5-6 small meals every day, in a week or two your body will be convinced that “more nutrients are always coming… on a regular basis”, and you will begin to drop weight almost effortlessly. Hard to believe but its true. 

Now, an important key is to eat the right small meals every 2-3 hours. You can’t be eating fast food or double fudge brownies and expect the weight to fall off.
Of course you need to eat a balanced, healthy diet consisting of 7-8 servings of fruit and vegetables, 2-4 servings of grains, 1-3 servings of good fats, 2-3 servings of dairy and 2-3 servings of lean protein. 
The actual reality is that you will be eating more food then you have probably ever eaten but, because it is the nutrient-packed food that your body needs, you will lose weight with relative ease. 

So, let’s go through a typical day’s food plan. 

7 a.m. – 8 oz glass of purified water, 1-2 eggs, 1 slice hardy multigrain bread, 1-2 teaspoons all fruit, 2 slices turkey bacon, 1 cup decaf or green tea.

Mid morning snack – 8 Oz water, a small apple or 15 raw almonds.Noon – Ideally, this is your largest meal of the day with 4-6 oz lean protein, 2-3 servings of veggies, 1/2 sweet potato or 1/2-cup brown rice and more water.

Afternoon snack – Warm or cold herbal tea, 5-7 Triscuits with a thin coating of peanut butter.

Dinner – Very large mixed green salad with all the fixings, put 2-3 oz. of lean meat on it and use balsamic vinegar and olive oil as dressing, more water.

Evening – Finally, if you so choose, an evening snack of a small container of no-fat yogurt or 5-7 strawberries cut up and mixed with 1/3 cup of no-fat cottage cheese and, of course, more water.

This may seem challenging at first, but over the course of a week or two, as you settle into this food regimen, you will notice that your energy level will markedly increase, you will not have sugar or non-healthy carb carvings and you will sleep much more soundly. Give it a try, and mark my words … you are going to feel wonderful and lose weight to boot. 

Click on Fitness Tips for more information. 

Kim Pye
Kim Pye is certified in fitness and exercise by the American Council on Exercise (A.C.E.). Kim Pye currently owns a very successful exercise and fitness studio in Waynesville, North Carolina, Kim’s Gym: http://www.probodyfitnessandnutrition.com/ 

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