Strategic Weight Loss

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One of the first things that you'll do when you decide to lose weight is to set a goal weight. For most, that goal will be their ‘ideal weight', but for many, that ‘ideal weight' may be exactly the wrong weight for them to be aiming for.

Years of dieting or being overweight have the physiological effect of moving the body's concept of the ‘ideal weight' from what is truly considered ideal. The ‘set point' is the weight at which your body naturally feels most comfortable. If you've been overweight for a very long time, or if you've consistently ‘yo-yoed', your body may respond to your initial weight loss by lowering its metabolism because it believes that you are starving to death. This slowing leads to discouraging plateaus that often knock people off their diets entirely, and lead to regaining all or part of the lost weight.

Instead of aiming for an ‘ideal weight' that calls for you to lose weight steadily for months or even years, many experts recommend aiming for shorter-term attainable goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number that they suggest you aim for. The strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.

Choose a realistic amount of weight that you can lose in 8-12 weeks. Figuring that the most reasonable and healthiest weight loss rate is 1-2 pounds per week, 30 pounds in three months is not unreasonable. Diet until you reach that goal, or for 12 weeks, whichever comes first, and then switch to a maintenance diet.

Why switch to a maintenance diet at that point? In part, you're giving yourself a ‘breather', a break from more restrictive eating. The other part, though, is that you're re-educating your body and letting it establish a new ‘set point'. Once you've maintained your new weight for 8-12 weeks, set another weight loss goal, and move back into weight loss mode. By giving your body a break from ‘starvation', you'll have overcome its resistance to losing more weight, and be back to dieting for ‘the first two weeks' – the weeks that most people lose weight more rapidly.

You'll also be giving yourself a chance to ‘practice' maintaining your new, healthier weight. Researchers have found that more than half of the dieters who take off significant amounts of weight do not maintain that weight loss once they go ‘off' their diet. By practicing weight maintenance in stages, you'll be proving to yourself that you CAN do it, and removing a powerful negative psychological block.

This will work with any long-term weight loss diet, no matter the focus. You'll find it much easier to do if you choose a diet that has concrete ‘phases', like the South Beach or the Atkins, since the weight loss and maintenance phases are clearly laid out for you to follow. Regardless of the diet you choose, though, by alternating between weight loss phases and maintenance phases, you'll teach yourself and your body how to maintain a healthy weight.

Filed Under: Featured

The Five Best Muscle Growth Tips

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When you're ready to bulk up, it helps to have muscle growth tips that keep you on the right path to the body you want. Keep these five things in mind when you're working to build the body of your dreams.

Tip 1 Â? Limit your resistance training to three days a week. Many people feel that they need to lift weights daily to get a muscular body. But that actually keeps your body from being able to establish new muscle tissue.

Instead, perform strength training three times a week and then rest in between so that your body has a chance to recovery. The recovery period is when muscle growth actually happens Â? not the day you're pumping iron.

Tip 2 Â? Take in enough protein and calories. You need to make sure that you don't restrict your calories too much, even if you want to lose fat. If you don't get enough calories your body will switch to starvation mode and you won't put on muscle or burn fat.

You also need to increase your protein consumption so that your muscles get the raw materials they need to grow. Adding a protein shake or bar can help you get what you need. You can also get protein from lean meats, nuts, and whole grains.

Tip 3 Â? Add Creatine to your plan. Creatine is one of the best researched supplements and has been shown to clinically increase muscle growth. It allows you to have more energy when you work out so that you can build more muscle.

If you take a supplement that also includes carbs and protein, you'll see even more results. Make sure to follow the manufacturer's instructions and take it before you begin your workout so that it will be in your system.

Tip 4 Â? Push yourself to lift the heaviest weights you can safely lift. Many people think that doing many reps is the key to bulking up. In actuality, you need to perform fewer reps with heavier weights to get more muscle growth.

Choose weights that challenge your body and push yourself to fatigue your muscle by the end of your set. You can work out for less time and get a much more effective workout using this method.

Tip 5 Â? Don't set unrealistic expectations. A lot of how your muscles develop is dependent on genetics. You can do the best with what you've been given, but your frame may never look like the Incredible Hulk. Be realistic about your own limitations and give it your best.

With these simple muscle growth tips you can begin to see new definition, get stronger, and make your body the best it can be.

Filed Under: Building Muscle

Metamucil Weight Loss Approach

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There has been a lot of talk lately about the possible benefits of Metamucil for weight loss. Metamucil it not designed or promoted as a weight loss supplement. In fact, it is fiber that aids the digestive system to remain regular. But, there are claims that Metamucil works in helping people to lose weight and get fit.

This is actually true, and scientific evidence does exist as to this supplement's effectiveness for weight loss. But, it's not because of the brand name, it's because of what it contains.

The manufacturer of Metamucil makes it clear that this product is made to aid in reducing cholesterol. It also helps to clean the digestive track, as fiber does and it is a good source of fiber, which is required for any healthy diet. Metamucil's main ingredient is psyllium husk fiber and it is this fiber, which is soluble, that really helps with weight loss.

How Fiber Aids Weight Loss

Fiber has long been known to help in weight loss because it fills you up. When you are more satisfied with less food you eat less calories and lose weight.

The fiber produces bulk inside the stomach and this makes you feel full. In fact, taking Metamucil before a meal, results in smaller portions, less calories and consequently weight loss.

Metamucil is just a supplement for fiber. You can get the same benefits from real foods that are rich in fiber, such as, oatmeal, artichokes, spinach, celery, bran and raspberries. But, many people just don't eat enough of the right foods to get their recommended daily intake, so supplements are a great alternative to get the fiber you need.

Eating a well balanced diet that is rich in fiber will really help you to lose weight. When you don't get enough fiber, take Metamucil as a supplement.

But, Metamucil in itself does not include any of the essential vitamins needed daily. So, it is important to eat a well balanced diet and take other vitamins and minerals as needed.

How To Use Metamucil

This product can be purchased and used in several ways, as a powder, a wafer, or as a capsule. The powder and wafer is mixed with water and drank. The capsule form is just swallowed with water.

The recommended dose for the average adult is 2 to 6 pills per day. It is important to take it with a full glass of water.

Do not rely on this product alone for weight loss. Fiber is an aid, not a plan. It's important to choose a low sugar, low calorie eating plan where fiber aids you to stay on track and eat less without the misery of hunger.

For those that feel hungry a lot throughout the day, and tend to snack and overeat, Metamucil can be of great benefit.

Filed Under: Weight Loss Tips

The Best Muscle Building Diet Foods

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Many people focus on exercise when trying to gain muscle, but following a muscle building diet is just as important. You want to make sure that you eat plenty of protein and healthy fats in order to build lean tissue and keep fat at bay.

One of the best sources of protein you can add to your diet comes from eggs. While many people try to lighten up egg dishes by ditching the yoke, you'll want to make sure you eat this part of the egg which contains more protein and also contains vitamin B12.

Beef is another good source of protein that can help you build muscle. It contains natural creatine which helps your body to build muscle. Many people use this is supplement form, but you can get it from eating lean beef.

Another animal source for protein is salmon. Salmon contains protein, but it also contains omega-3 fatty acids that can help your body to hold on to the muscles it builds. You also get the added benefit of protecting your heart from high cholesterol and disease.

One of the best foods you can pack in your gym bag is almonds. Almonds are a natural plant source of protein. They're considered a superfood because they're packed with so many nutrients and are so beneficial for the body.

When it comes to building muscle, they contain vitamin E that helps to prevent the damage that can sometimes result from a strenuous exercise session. You only need to eat a couple of handfuls each day to get the benefit. Almonds are also filled with healthy fats that protect your heart.

Healthy oils can prevent the breakdown of muscle tissue that you've worked hard to build. This includes olive oil, flaxseed oil, and coconut oil. By using these oils for cooking or adding them to smoothies and other dishes you'll improve your physique.

Hydration is another key element of a muscle building diet. You need to stay hydrated in order to build muscle tissue. We often associate protein with muscle tissue but, like all cells of the body, muscle cells are made mostly of water.

When you're exercising and working hard to build muscle, you need to make doubly sure that you're drinking enough water to stay hydrated. Drinking enough water will help your body to make more muscle tissue and make good use of the protein in the body.

By incorporating these foods into your lifestyle, you'll be able to see better results from the work you're doing at the gym. The best muscle building diet includes these foods along with making sure you eat the appropriate number of calories.

Filed Under: Building Muscle

About The Mediterranean Diet Plan

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If you are looking to lose weight and have a healthy heart then the Mediterranean diet might be best one for you. It combines healthy eating, along with the very flavorful olive oil, some red wine and other foods that are the traditions in the various countries that border the Mediterranean Sea.

It is a fact that most diets created for heart health include the eating of fruits, vegetables, lean proteins, whole grains, and do not allow for too many unhealthy fats. The Mediterranean diet allows for all that plus some other subtle variations in particular food items that really reduce the risk of heart disease.

Benefits of the Mediterranean diet

It is a fact that the people that live in the Mediterranean region have markedly lower numbers of heart disease and hypertension when compared to the numbers in the United States and other parts of the world.

Also, there is a lot of research that proves the effectiveness of the Mediterranean diet in reducing the risks of heart disease.

A study followed more than 1.5 million healthy adults and showed that those who followed the Mediterranean diet had a marked reduction in risk of death from heart disease, as well as, Parkinson's and Alzheimer's diseases.

The Dietary Guidelines for Americans supports and recommends this diet wholeheartedly, as it is a healthy way to eat, maintain weight and keep the heart healthy. The other perk is that this is a diet that is suitable for the entire family, adults and kids alike.

What Is Eaten On the Mediterranean Diet

The Mediterranean Diet is mainly based on eating lots of fresh fruit and vegetables, fish (for Omega-3 fatty acids and Iodine), lesser portions of white proteins and very little red meat.

High fiber foods are also recommended, such as whole grains. A moderate amount of wine is allowed with the Mediterranean diet plan, and it is a fact that medical research proved a long time ago that moderate consumption of wine is good for heath health and prevents hypertension.

In contrast to many other diets, healthy fats can be consumed liberally, as long as the fat is unsaturated oil, preferably olive oil.

The other difference between this diet and others is there is no portion control, you can eat all allowed foods as much as you want. The key is to eat the right percentage from each of the food groups on the plan.

Since the Mediterranean region is a hot one, the people there drink lots of water, so this diet follows their example and stipulates at least 8 glasses per day.

Nine servings of fruits and vegetables per day is the recommended amount, and since American nutritional guidelines advocate six, this is a marked difference between the Mediterranean approach and our nutritional guidelines.

The consumption of that much fruit is definitely a plus as it contains a lot of fiber, which helps to keep you full and greatly aids in the digestive process, so it has detox benefits too.

Should You Try The Mediterranean Diet?

All in all this diet is very medically sound and based on the massive amounts of research that have been done it does work. It keeps you fit, healthy and prevents various diseases, the most important of which is the ones associated with the heart.

One word of caution about this diet is the fact that it allows for eating unlimited amounts of whole grains. This can be problematic as these are insulin triggers, meaning they raise blood sugar levels. Eating too much of these runs the risk of diabetes, especially for those with genetic risks of diabetes and those already overweight or obese.

Filed Under: Weight Loss Tips

The Best Diet for Women to Build Muscle

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As a woman, you may wonder about the best diet for women to build muscle. Much of the body building information you find is related to men. But do men and women need to eat different things in order to build muscle?

Women and men have very different hormones that cause their body shapes to be different. Men have higher levels of testosterone which naturally allows them to bulk up more and gain a larger muscle mass.

While you may have seen female body builders who have very masculine features, this is usually due to the supplementation of testosterone rather than through natural mechanisms. In the end, it's important to understand that women's bodies have similar nutritional needs in order to build muscle but it's unlikely that they will naturally gain as much bulk as men.

As a woman, you should know that you still need to make sure you eat enough calories in order to build muscle tissue. At the same time, you probably won't need to eat as many calories as your male counterparts at the gym.

If you're looking to lose weight and burn fat, you'll want to watch that you don't eat so many calories that you gain fat. But by adding lean muscle to your frame, you'll naturally speed up your metabolism and burn more fat.

You need energy from food in order to build muscle. You want to make sure you eat plenty of healthy proteins and complex carbohydrates in order to fuel muscle production. Overall, your diet doesn't need to be much different other than the total number of calories.

There's no special magic formula for women when it comes to nutritional needs and building muscle. However, women do tend to spend a lot of time focusing on calorie restriction and this can actually have the opposite of the desired effect.

When your body is not getting enough calories, it switches into survival mode and holds on to every possible calorie it can. More fat is stored and your metabolism actually slows down. As a woman who spends time in the gym working to build muscle, you'll need to make sure you don't cause your body to slow down and go into starvation mode.

If you start to notice that in spite of your workout routine you're not really packing on new muscle, you should pay attention to your diet. Try keeping a food diary and adding up your calories. You may find that you actually need to eat more in order to build muscle.

The best diet for women to build muscle is high enough in calories to provide energy for muscle production and includes a variety of complex carbohydrates and proteins.

Filed Under: Building Muscle

12 Benefits Of Juicing For Weight Loss

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Juicing is the latest and greatest thing in weight, but is it really effective? Actually, it really is!

Juicing is one of the best ways to get many nutritional benefits that fresh fruits and vegetables offer the body. And, the added perk of juicing is that you can get your daily dose much faster than actually cooking and eating vegetables and eating whole fruit. So, juicing saves you time and makes you feel great!

It's important to understand that juicing, as discussed here, is not buying juice in a bottle from the store, because a lot of those are loaded with extra sugar and preservatives. Juicing refers to making fresh juice at home with a special juicer machine. Many great new models are available for sale in all price ranges and with various features.

The Nutritional Benefits Of Fresh Fruit And Vegetables Juice

In order to understand the benefits of juicing, it's important to understand how the body absorbs nutrients. Solid food requires the process of digestion in order for the body to gain benefits of nutrition through absorption. But, in juice form the digestion process is bypassed, which makes the absorption rate faster and more reliable. In liquid form the body can quickly and automatically absorb all the nutrition passed to it from the vegetables and fruits.

Juicing for Weight Loss

Obesity is a major problem in the United States, estimated to be in the millions. Losing weight has some extraordinary health benefits, and can curb common obesity associated diseases, such as, diabetes and heart disease. Many have found weight loss success with juicing and you can too! Here is how juicing is good for weight loss.

Metabolism is the process that transforms food into energy, the higher one's metabolism the more weight will be dropped and more calories will be burned throughout the day to maintain weight.

One of the hallmarks of metabolism are beneficial enzymes that are found in raw foods and the presence of these enzymes in the body ensures that food is digested faster and burned off more quickly. Fresh squeezed juice is something that provides this type of raw nutrition.

11 Benefits Of Juicing For Weight Loss

1. Juicing is a great way to lower daily caloric intake, which, is still the most effective way to lose weight.

2. Fresh juice increases metabolism.

3. Proper nutrition helps to increase energy and curb hunger, and with juicing the digestive process is easier and faster enabling you to get all the nutrition from the entire fruit and vegetable, including the peel.

4. Vitamins and minerals that are essential in the fat burning process are found in high concentrations in fresh juices.

5. The plethora of antioxidants in fresh vegetables and fruits make sure your cells stay healthy and give the body energy to burn fats.

6. Juicing for weight loss enables a healthy colon and liver that in turn helps to cleanse the body and take care of the digestive system.

7. Juicing can be a great added element to any weight loss plan, so you can be sure to maintain proper nutrition while losing.

8. Vegetable juices have the amazing quality of suppressing the appetite, without any bad effects.

9. Fresh juices help to stabilize blood sugar levels, which is essential to control crazy cravings, maintain proper nutrition and is essential for weight loss.

10. Juicing is much cheaper than some high cost diets, so you save money.

11. Juicing fits with any schedule or lifestyle. You can juice in advance for the week so you always have fresh bottles on hand.

Juicing has some great benefits for weight loss, and overall health. There are lots of juice recipes, plans and guides available to establish a plan for yourself and lose the weight today!

Filed Under: Weight Loss Tips

The Best Diet for Men to Build Muscle

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When it comes to nutritional needs, the best diet for men to build muscle includes a balance of complex carbohydrates and proteins. It might surprise you to know that the diet for men to build muscle is really not all that different from the diet for women.

Where you'll see the biggest difference for the sexes is in the calorie requirements. Men often require a thousand or more calories each day than women do in order to build muscle mass. But other than that, men don't really have any special requirements based on their gender.

Here are some important factors to consider when choosing the best diet for your muscle training program.

Whole Foods. The best sources of nutrients come from whole foods. You'll want to fill your diet with whole grains, lean meats, nuts, eggs, fruits, and vegetables in order to build muscle efficiently.

Increase Your Calories. When you begin a strenuous workout program, you'll be using more energy. If you don't add more calories to your diet, your body may not have enough energy to build muscle during the recovery phase.

When you're trying to build muscle, it isn't the right time to restrict calories. However, if you notice that you're adding fat to your body you may need to lower your caloric intake. Pay attention to your body's signals as you look for the right calorie balance.

Add Protein. While you can get a lot of protein from both animal and plant sources in the food you eat, it's almost always helpful to add a protein supplement when you're weight training. You'll be asking a lot of your body to repair and rebuild tissues and you'll need extra protein.

You can look for a protein powder made from whey, soy, egg, or even rice. Whey protein is the easiest for your body to digest but if you're vegan or allergic to whey you may need to seek an alternative.

Eat All Day. As important as how much you eat is how often you eat. You need to eat several meals a day to keep your body from running out of fuel. This helps your metabolism stay strong and fast and helps you to burn fat.

Allow a Few Treats. It's important to eat healthy, but you also have to allow yourself to enjoy some of your favorite foods. Try eating clean at least six days a week and allowing yourself one day each week to indulge in some other foods. This will keep you from quitting a healthy diet program.

The best diet for men to build muscle includes a balance of carbohydrates, proteins, and healthy fats and is also packed with calories.

Filed Under: Building Muscle

hCG Diet Review And How It Works

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If you are struggling with weight loss you are not alone. Obesity is a problem that plagues millions of people worldwide. Being overweight and obese can cause many serious health problems, such as, diabetes, heart disease, cancers and strokes. Even a 10% weight loss can improve health quite a bit.

There are many choices of weight loss methods available to anyone who wants to lose a little or even a lot of weight.

One diet that has been popular and shown to be effective in the last few years is the hCG diet. Started by Dr. ATW Simeons in the 1950's this diet follows the premise that hCG or Human Chorionic Gonadotrophin makes use of stored fat for energy.

The hCG hormone increases the body's ability to burn fat and this allows the body to use your stored fat for energy. The hormone is also every effective at curbing the appetite so you eat less.

The hCG diet promises an average weight loss of 1 to 2 pounds per day.

How hCG Diet Works

The hCG diet requires for either shots or oral drops of the hCG hormone for at least 23 days. Some people might have to undergo another round of treatment, this depends on individual response.

The drops or injections can be purchased from a doctor or they can be bought online for much less.

The Eating Plan on the hCG Diet

Along with the drops or shots the diet allows for a limit of 500 calories per day and only certain foods.

While 500 calories per day is very low, this diet is mainly based on the hCG hormone drops which allows the body to use stored fat for energy instead of daily calories.

As long as the stored fat in the body is being released and used for energy, 500 calories is more than enough to provide the needed energy for the typical human being.

The 500 calories must consist of proteins, fats and foods low in carbohydrates.

Allowed Foods

The following foods are allowed, but, with strict daily portion control and the total daily calorie count must be kept to 500.

It is a good idea to have a diet scale on hand and to use an app or online source like FitDay Free, which provides calorie counts for all foods. It is very important to count the calories and keep a tally to not go over the limit of 500 per day.

Also, there are many hCG diet books available on Amazon and in book stores that provide delicious recipes with the calorie limits and acceptable foods in mind.

Protein Choices

Lean ground beef, including cube steak
Steaks: sirloin, top round
Veal
Poultry
Seafood
Fish

Vegetable Choices

Asparagus
Bell Pepper
Yellow Squash
Zucchini
Green Beans
Broccoli
Celery
Onion
Okra
Brussels Sprout
Cabbage
Cauliflower
Cucumber
Lettuce
Radishes
Spinach
Tomato

Fruit Choices

Apples
Oranges
Strawberries
Grapefruit
Lemons
Pineapples
Cherries
Pears
Plums
Apricots
Peaches

Other Allowed Foods On The hCG Diet Plan

Jello
Eggs
Organic, Low Sodium Chicken, Beef, or Vegetable Broth

Maintenance After Weight Loss

Since the weight loss is fast and dramatic in the one month of treatment, or two perhaps for those that need it, target weight is reached rather quickly.

Once target weight has been reached a lifelong maintenance plan must be followed. This means that the healthy eating habits learned in the diet is something one needs to continue forever. That is the whole reason that the eating plan is so detailed, it is a healthy way to eat and maintain weight for life.

Pros of the Diet

Dieters lose a lot of weight and rather quickly.
Another pro is that it teaches people to eat healthy foods.

Cons of the Diet

The main drawback of this diet is the very low calorie limit is something not everyone will be able to follow.

Another con is the cost, those on a tight budget will not be able to afford the drops or injections.

Conclusion

For those that have tried many diets and failed at permanent weight loss, the hCG diet is one that is unique and certainly worth a try. The hCG diet is safe and effective and may be the solution to your weight loss struggles.

Filed Under: Weight Loss Tips

Successfully Build Muscle with Crossfit

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You may have heard of the new trend in exercise that allows you to build muscle with Crossfit techniques. Crossfit is a specific exercise program that actually works to make you leaner, stronger, and build your endurance.

Crossfit is a national program with affiliated gyms all over the country and even the world. Each day a new routine is posted for members of the gym and is followed regardless of your fitness level. However, you can modify by using lighter weights or modifying specific forms of the exercise.

The idea is that you train in many different ways so that you build cardiovascular endurance in addition to strength and power. A Crossfit gym is typically pretty low frills and you may find yourself working out with blocks, tires, kettle bells, ropes or medicine balls.

You won't find a lot of fancy equipment and often you'll be using your own body weight for resistance. This form of exercise is definitely challenging, but it's doable and will help you to add muscle to your frame.

When you participate in a crossfit routine, you'll notice that you exercise some in intervals. You'll do an activity for 20 seconds followed by a 10 second break. You'll repeat those intervals until you've completed them eight times.

You also practice cardio and strength training exercise during the same workout. It's a total body workout that helps you to successfully build muscle while also helping you to improve your athletic performance.

Crossfit also works to keep exercise fun. Each year they sponsor the Crossfit games where members can compete against each other for prizes. Not only is there a reward for the winners, but the games are fun and allow you to show off what you can do.

In addition to the workout program, Crossfit also recommends a specific nutritional plan. They suggest that you follow the Zone diet or the Paleo diet in order to maximize muscle tone and burn fat.

When you join Crossfit, you join a community of people with common fitness goals. You shouldn't worry that you need to already be in shape or that you need to know what you're doing. You'll find that Crossfit is a supportive community even for beginners.

If you're looking for a way to improve your athletic performance and tone your body, this program can be for you. You can successfully build muscle with Crossfit and work toward meeting your fitness goals.

Filed Under: Building Muscle
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