Get out of your comfort zone to lose weight

When we make a decision to lose weight, it is difficult in the beginning. We don’t want to take the challenge sometimes and often we get a thought in our mind that when are we going to lose weight.

We also feel that our destination is far away and it is going to take ages. When we think like this, we just need to change our thinking. When we change our thinking, we can change practically anything in our life. Losing weight is also not an exception.

Whatever thoughts we have in our mind becomes a reality. When we get negative thoughts in our mind, we should not encourage them.

We should also never listen to people who pull us down and don’t want us to succeed. This can be difficult sometimes because there are many people out there who look nice. I think in this case we need to trust our instincts and we need to know the people who are wolves in sheep clothing.

What does this have to do with losing weight? You might think!

I guess everything. We need to keep a positive mindset whenever we want to lose weight. We can be positive when we think positive and when we are not surrounded with people who don’t want us to succeed.

So first thing is to always keep a positive mindset and second thing is to get out of our comfort zone

What does this mean? Comfort zone is a zone where we feel comfortable and complacent. It is a place which we don’t want to leave. If we do that we will experience some sort of pain. When we are trying to lose weight, we sometimes say to ourselves “Why go through all of this pain?” or “It’s ok, I will do it tomorrow”

If you have ever said this to yourself or if you have said any similar thing, you are in your comfort zone and you don’t want to change.

Comfort zone is a DANGEROUS place. When you take an initiative to go on a diet and when you take an initiative to exercise, you are getting out of your comfort zone. You will feel UNCOMFORTABLE.

However it is necessary for you to feel uncomfortable. When you will feel uncomfortable, this means you are breaking the habit of doing nothing. If you keep doing this for 21 days to 30 days, this will become a part of your comfort zone and these activities won’t be uncomfortable anymore.

You will look forward to your diet and you will build momentum. You will see results that you always wanted. So the most important thing is take that first step and then get out of your comfort zone.

If you do this, you will surprise yourself.

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Simple weight loss tips

What’s the simplest way to lose weight? Are we all not looking for easy solutions to lose some extra pounds? Yes, we are. We all know the best way to lose weight is to reduce calorie intake and increase the amount of physical activity performed by the body.  However we are still looking for simple weight loss tips because losing weight is not the easiest of all challenges we face. This article enumerates some simple weight loss tips.

(1)    Make certain your breakfast is healthy and nutritious
A healthy and nutritious breakfast makes sure you do not bloat up. If you want to make sure you do not falter on your diet, do not miss your breakfast. Also make sure your breakfast is well balanced with sufficient lean protein and fiber. Fiber rich foods include steel-cut oatmeal, wheat bran, and some banana. Eating the right breakfast regularly is one of the very effective and simple weight loss tips.

(2)    Ensure that you sleep well.
One amongst the other effective simple weight tips is to ensure that you sleep well for at least seven hours .Losing sleep goes against one’s efforts to lose weight. Having less sleep changes the way our body regulates appetite thus making us hungrier and we end up increasing our food cravings. Sleeping less will also increase our fatigue levels and we end up avoiding the necessary exercise to burn more calories.

(3)   Fit in a quick workout
If you fit in quick workouts of 11-15 minutes each day you can make certain that your metabolic rate increases even as you sleep. When your muscles break down and repair your metabolism increases. What is even more beneficial is that you can fit your workout easily into your tight schedule.

(4)   Eat low sugar deserts
If you hear about any of the weight loss tips telling you to avoid desserts completely, you need not listen to it. When you eat frequent low sugar dessert, it does help keep your weight off. It also helps you from feeling deprived. This is a good and simple weight loss tip. However make sure you limit your dessert to 10% of your daily calorie intake.

(5) Opt out of drinking soft drinks
Drinking soft drinks do not give you any benefit at all. Instead they harm your body by just adding to your calorie intake. This in turn goes against your weight loss goals. Therefore it is important that you avoid soft drinks completely.

(6)   Check the amount of carbohydrates in your diet
It is not a having  diet that is low in fats that is the best way to lose weight but it is having a diet that is low in carbohydrates which is the best way to help you achieve your weight loss goals. Having more carbohydrates in your diet would mean increasing your blood sugar levels thus inducing an insulin release thus making it harder to break down fats in your body. Hence it is safer to have a low carbohydrate diet.

(7)    Eat six small meals instead of three large meals a day is a better option
If you have six regulated small meals a day you regulate the body’s hunger cravings. The body also produces less insulin which keeps the blood sugar level steady thus controlling hunger.

(8)    Walk more often
If you walk more often than you would end up spending more calories thus helping you lose weight more effectively. This is a very simple and effective weight loss tip.

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Muscle building diet and tips

Muscle building diet and tips

Muscle building diet and tipsIf you are you looking for muscle building tips, you have come to the right place. In this post, I will explain how muscle is built.

There are many things involved when building muscles and I will explain them in detail.

There are three kinds of body types. They are the following:

1)      Ectomorph – Ectomorph is a thin person and it takes time for this person to build muscle because his metabolism is fast and he is unable to build muscle faster. This person usually has to eat a lot to build muscle and it can be frustrating sometimes because results can take some time

2)      Endomorph – Endo morph are the people who put on fat quickly and they are on the plumper side. These people can gain muscular weight and can build muscle but they also have a problem of gaining fat weight also.

3)      Mesomorph – Mesomorphs are the athletic types and these people can build muscle quickly because they are blessed by their genetics.

There have to be different approaches to build muscles for these body types. I will discuss Nutrition first because this is one of important part in building muscles. If you eat right, you will grow.

An ectomorph has to eat a lot and increase his or her calories intake if they want to build muscle. They should focus on eating more of carbohydrates and also eat protein at the same time. They should eat at least 1 gram of protein per pound of your body weight. This will help in building muscles and also maintaining muscle. This is a general practice that is followed by most of the bodybuilders and eating at least 1 gram per pound of body weight is required. The more the better.

Endomorphs should keep in their mind that when they want to gain muscular weight, they can’t lose fat weight and gain muscular weight at the same time. This is conflicting for their body. Endomorphs should go on a weight loss diet and when the fat is lost, they can start building muscle.

When building muscle, even they should stick to eating 1 gram of protein for 1 pound of body weight. The same applies with mesomorphs.

When you are eating protein, you need to be sure what kind of protein you are eating. You should know that protein is made of amino acids. In order for protein to build muscle, it should have all the essential amino acids. All the essential amino acids are found in complete protein.

Complete proteins are found in meat, egg, chicken and dairy products. So vegetarians can have a problem when you want to gain muscle. Vegetarians should include milk and dairy products in their diet when they want to gain muscle.

The reason is that pulses and vegetables don’t have all the essential amino acids. However there are some charts available that give you information about combining various vegetarian resources in order to get complete protein.  You can refer to http://en.wikipedia.org/wiki/Protein_combining

We have spoken enough of the protein. Now let’s talk about carbohydrates. You need to eat some carbohydrates preferably 2 grams of carbphydrates for one pound of your body weight.

Carbohydrates have a ‘protein sparing’ effect and it is used for energy. So when you eat sufficient carbohydrates. You will be sure that you don’t use protein for energy activities. Protein should be left for muscle building activities.

There are different kinds of carbohydrates available and you should only eat complex carbohydrates and the carbohydrates that have low glycemic index.

Carbohydrates that have low glycemic index are good for your body because you are able to maintain your blood sugar levels. Controlling your blood sugar levels is one important thing when you are trying to lose weight. Refer to this http://en.wikipedia.org/wiki/Glycemic_index

So the most important things for a person are to realize what body type they belong too. Once they know this, they will be able to follow the right plan.

These are some nutrition tips that we discussed. Let’s discuss some weight training now.

Always remember that muscle building involves good nutrition and also working out in the gym.

So you need the following to build muscle:

a)      Good food and Nutrition

b)      Working out in the GYM

When you are in the gym, you should focus on the basic exercises that are required to build muscle.

You will need to perform the following exercises for each body part:

1)      Chest (Bench press, Incline bench press, Cable crossovers)

2)      Biceps ( Barbell Curls, Dumbell Curls, Concentration Curls)

3)      Triceps (Lying triceps Extensions, close grip bench press)

4)      Shoulders (Military press, lateral raises. Bent over lateral raises)

5)      Lower back (Dead lift)

6)      Legs (Squats, Leg presses)

7)      Back (T bar rows, Bent over rows)

8)      Hamstrings (Straight leg deadlifts)

9)      Calves (Standing Calf raises)

These are all the basic exercises that you need to do. Make sure that you target one body part once in a week.

Do all the exercises and make sure to overload your muscles. The heavier the weight is the more your muscle will grow. You have to shock your muscles and push them out of your comfort zone.

If you are feeling comfortable while working out, this means you are not growing.

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Eat stop eat review

Are you looking for Eat stop eat review and want to download Eat stop eat PDF, you have come to the right post.

Eat stop eat is an awesome course that help people to lose fat quickly.

I have used the the course basics and it has helped me a lot.

The course is based on fasting and how it can help you to lose weight. It explains how fasting can help you and tells you to take the steps you need to lose weight by means of fasting.

All the things that author says is covered by facts.

Author gives you details about research that has been carried regarding fasting.

It does not cover any diet programs and things that are not practical.

If you are thinking you can just start fasting without buying this course, then that is wrong thinking. The reason I am saying this is because there are lot of details that are covered by Brad Pilon.

The best thing is that Brad Pilon himself has tested this and he was able to lose weight quickly by following this program.

You can benefit from the Eat stop eat course If:

1)      You are sick and tired of going to the gym

2)      You are overloaded with conflicting information

3)      You have information overload

4)      You just want to lose weight quickly

When you click on the link Eat stop eat website, you will see that there are many people who have benefited from this course. Even I am one of them.

I would tell you to take action and buy this course because this is one of a best weight loss course out there.

I always feel that we need to two things when we want to do something. One thing is the right knowledge and other thing is to take action.

You can get the knowledge from this course and you can take action by clicking on this link and buying the course.

After buying it, you will be able to download the Eat Stop Eat PDF.

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Weight loss plateau tips

Weight loss plateau tips

 Weight loss plateau tips

All of us reach a saturation point when we are making an effort to lose weight. Imagine you work out hard every day and eat the right food, but after a period of time you find that you are not losing weight anymore. That is when we come face to face with a weight loss plateau. In the current article we take a look at tips to get over a weight loss plateau problem.

First and foremost, before we look into how a weight loss plateau occurs let us look at why people face weight loss plateau problems.

Over a period of time the process of the body which burns calories for energy ie.  Metabolism slows down as you lose muscle. Initially when you begin a weight loss program, calories from food are reduced and the body gets the necessary energy by releasing stores of glycogen, a carbohydrate which is found in the muscles and the liver.

Glycogen holds on to water hence when it is burnt there is a lot of substantial weight loss which is mainly water content. But after a period of time you will find that you are burning fewer calories even though you are performing the same activities. Now in such a situation, in order to lose more weight you may need to increase physical activity or reduce calorie intake. However even then this will not lead to further weight loss.

You could overcome a weight loss plateau by the following means:

(1)  Increase the amount of protein that you that you consume.  In order to help cut your calorie intake, you must consider the intake of proteins. Since you have cut down on your carbohydrates you can now supplement your diet with a protein rich one. It is more filling and an added benefit to help cut your calorie intake. This will ensure that you can overcome a weight loss plateau faster.

(2) Work on your routine and trick the body.   Make sure your routine exercises do not become a routine. Once the body gets used to a certain routine of exercises, it will need a jump start or a shock to get out of a mode where it does get into a weight loss plateau. The trick of the trade is to keep your body guessing. This way you will be getting more variety of exercises in your routine. For example you could work for a ten minute cardiovascular work on a machine and then jump to another set of exercises. Then you could mix them another day and mix and match some other exercises and then do an intense cardiovascular machine work out.

(3) Get enough sleep.  Getting  eight hours of sleep is the key. When you sleep better your adrenals and the levels of your cortisol are in place thus making sure this does not come in the way of your weight loss program.

 

(4) Check your food sensitivity.   Some foods that you eat could make you retain water thus making you look puffy. This would mean that you have retained some weight thus coming in the way of your weight loss program.

 

(5) Check your caffeine intake.  Caffeine is a stimulant and affects your adrenals. It also interferes with your cortisol level thus inhibiting your weight loss program.

(6) Pay attention to your body by being aware of when to exercise and when to eat. Do not strain the body to the extent of going overboard with your exercise schedule. If you feel weak or lethargic it could be a sign of over exercising. Listen to your body. Do not eat when you have food cravings.

 

(7) Eat more protein in the morning.  Getting more protein in the morning could stop you from having food cravings throughout the day. Add vegetables to the morning breakfast with some meat and probably sausages.

 

(8) Keep a track of your carbohydrate intake.  When you keep a track of your carbohydrate intake you can make sure you do not increase your calorie intake all of a sudden. Thus you can make sure you recover out of a weight loss plateau.

(9) Watch out for stress.  Stress increases the levels of cortisol which cause fat to be stored centrally. This calls for the need to be relaxed and meditate.

(10) Keep the workout schedule for the morning.   Morning workout schedules ensure you burn fat at an increased pace and also keeps you invigorated and give you a healthy feeling as against an evening workout schedule which may keep you from nodding off thus interfering with your sleep patterns.

(11)  Keep a count of your calorie intake.  A calorie intake of 800-1000 per day and a carbohydrate intake of 80 to 85 grams per day makes sure you maintain a steady weight loss program and also get the necessary energy for your body. This keeps you away from a weight loss plateau problem.

(12) Drink more water.  When you drink more water you flush out the excess sodium in your body. This makes sure you are less likely to retain water. The body does not distinguish between weight loss and water loss.

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Avoid eating processed Junk foods

processed food

processed foodQuality of food matters a lot when you want to lose weight and when you want to stay healthy.  Quality of food is determined by knowing how nutritious the food is.

So to make sure that you eat nutritious food, the first step that you need to take is avoid eating processed food.

Processed food is not good for you and many studies have proven that. So the question that can come to your mind is, “What is processed food?”

To find out what is processed food, I would suggest clicking on this link

In short, most of processed food is tasty and is made by the food industry so that they can make money.

The tastier the food is the more it will sell.

Any food that has a label on it and which comes in a box, can and has list of ingredients written on it can be considered a processed food. Processed food contains lot of salt, sugar and it is made that way so that it is tasty.

The junk food that we keep eating is mostly processed food.

There are some steps that need to be followed when processing foods.

Some of the steps are the following:

1)      Refining

2)      Enriching

3)      Preserving

I will explain refining and enriching first. You need to make sure that you don’t eat refined foods and eat only whole grain products. Refining is a process that removes the outer husks of the grains. The outer husks are supposed to be the most nutritious part of the whole grain. After refining whole grains, there is some enriching process where some nutrients are enriched again but still the important minerals and vitamins are removed from the grain.

This leads to lots of deficiency of vital nutrients and you body suffers when you don’t give it the correct nutrition.

After this is over, some preservatives are added to the food so that this increases the shelf life of the food products.

There has been lot of research and it is said that preservatives are not good for you.

Food that come without labels are considered healthy food. That food is fruits, vegetables, whole grain products. I would encourage you to eat only these kinds of food and avoid processed food.

It will take some time to make this lifestyle change and can be difficult to do in the start but your body will thank you in the future.

When you start avoiding processed food, you will realize that suddenly you have lot of energy and you have started losing weight. This is because you are not eating extra calories and you are getting proper nutrients from eating other foods.

I hope you get a little idea about what is processed food. So take action today and stop putting junk in your body. When you keep eating this junk, your body will become junk and when you eat superfoods, your body will become awesome.

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