Hamstring curl on a ball!
Work this exercise in to your next workout. It involves the core and challenge the targeted muscles.
Start by lying on your back on the floor with the arms at the sides with palms facing up; place the heels on top of the ball with toes pointing up. Squeeze the glutes and draw the tummy in as you bring the hips of the floor. Bend your knees to bring the heels towards the glutes and slowly return to the starting position. Don’t allow your hips to drop and maintain the level of your hips throughout the set. Also keep the toes pointing up when bending the knees.
The more intense the workout the bigger the boost for the metabolism.
Sunday, January 30, 2011
Wednesday, January 26, 2011
Carbohydrates & Fat Loss
Why carbohydrates can be bad for fat loss!
There are two main problems concerning carbohydrates. The first problem is that most peoples total daily calorie intake comes from eating carbohydrates with hardly any protein and good fats in the diet. The second concern is that the bulk of these commonly consumed carbohydrates will almost be guaranteed to be processed and full of artificial sweeteners. Instead of natural carbohydrates found in vegetables and fruit.
Common foods that contain carbohydrates:
Breakfast cereals
Bread
Biscuits
Noodles
Pasta
Spaghetti
Jellies & jams
Ice cream
Cakes
Pies
Confectionary
Gravies & sauces
Beer
Wines
Fizzy drinks
Sugar
The quicker you learn which foods are carbohydrates and understand the impact they can have on insulin the quicker you will achieve fat loss with six pack abs and better health. If high levels of insulin are raised frequently and for long enough it contributes to diabetes, heart disease, aging and weight gain.
Why carbohydrates can be bad for fat loss!
There are two main problems concerning carbohydrates. The first problem is that most peoples total daily calorie intake comes from eating carbohydrates with hardly any protein and good fats in the diet. The second concern is that the bulk of these commonly consumed carbohydrates will almost be guaranteed to be processed and full of artificial sweeteners. Instead of natural carbohydrates found in vegetables and fruit.
Common foods that contain carbohydrates:
Breakfast cereals
Bread
Biscuits
Noodles
Pasta
Spaghetti
Jellies & jams
Ice cream
Cakes
Pies
Confectionary
Gravies & sauces
Beer
Wines
Fizzy drinks
Sugar
The quicker you learn which foods are carbohydrates and understand the impact they can have on insulin the quicker you will achieve fat loss with six pack abs and better health. If high levels of insulin are raised frequently and for long enough it contributes to diabetes, heart disease, aging and weight gain.
Why carbohydrates can be bad for fat loss!
Saturday, January 22, 2011
Essential Guidelines for Weight & Fat Loss
To achieve the maximum results with dieting and fat loss it is essential to follow the eight guidelines below.
1. Drink plenty of mineral water
2. Eat only natural fresh, non-processed foods
3. Cut out all dairy products apart from natural- live yoghurt, organic butter & eggs
4. Cut out all sugar
5. Cut out all wheat
6. Cut out all alcohol
7. Cut out all caffeine
8. Eat organic whenever possible
It can seem like a burden and great effort to put this diet plan in to motion but is worth every single ounce of trouble. It can go a little like this, if you follow anything blindly you trip up and give up. On the other hand if you plan and set out what you are going to do you have less chance of failing.
1. Drink plenty of mineral water
2. Eat only natural fresh, non-processed foods
3. Cut out all dairy products apart from natural- live yoghurt, organic butter & eggs
4. Cut out all sugar
5. Cut out all wheat
6. Cut out all alcohol
7. Cut out all caffeine
8. Eat organic whenever possible
It can seem like a burden and great effort to put this diet plan in to motion but is worth every single ounce of trouble. It can go a little like this, if you follow anything blindly you trip up and give up. On the other hand if you plan and set out what you are going to do you have less chance of failing.
Tuesday, January 18, 2011
Do You Have A Specific Weight Loss Goal?
Have you thought about what you really want to achieve?
Not having a goal is one of the biggest mistakes anyone can make when embarking on any kind of diet. You have to be serious in order to get the best value from your time and effort. There has to be a reason for wanting to get in shape and change.
The reason is your number one motivational tool that you can continuously refer to and remind yourself where you want to end up. By writing it down you can carry it around with you and use it to your advantage when the going gets tough.
Think about it for a few moments, what do you really want? A six-pack? Better health? Lose overall weight? Look great naked? Lose flabby body fat? Get rid of man boobs? Look younger? Feel fitter? Look more attractive? Feel confident? Live longer?
Whatever you want to achieve write it down and don’t forget to state the reasons why you want it.
This is a powerful tool that can help you more than you realise. Once you have a goal in front of you all you will need to do is plan the steps required to reach it.
Keep the steps as simple as possible or you will be more likely to fail. Remember you can always be in control of what you want and influence what you get.
Have you thought about what you really want to achieve?
Not having a goal is one of the biggest mistakes anyone can make when embarking on any kind of diet. You have to be serious in order to get the best value from your time and effort. There has to be a reason for wanting to get in shape and change.
The reason is your number one motivational tool that you can continuously refer to and remind yourself where you want to end up. By writing it down you can carry it around with you and use it to your advantage when the going gets tough.
Think about it for a few moments, what do you really want? A six-pack? Better health? Lose overall weight? Look great naked? Lose flabby body fat? Get rid of man boobs? Look younger? Feel fitter? Look more attractive? Feel confident? Live longer?
Whatever you want to achieve write it down and don’t forget to state the reasons why you want it.
This is a powerful tool that can help you more than you realise. Once you have a goal in front of you all you will need to do is plan the steps required to reach it.
Keep the steps as simple as possible or you will be more likely to fail. Remember you can always be in control of what you want and influence what you get.
Have you thought about what you really want to achieve?
Friday, January 14, 2011
The Diet Trap
This is what goes wrong for the typical dieter!
For years the dieting industry has used the low calorie approach to answer the obesity problem leaving the public with a very shallow understanding about nutrition. This has left a very sour taste in the mouth of many dieters whose progress has vanished in thin air instead of excess body weight and fat.
So what can potentially go wrong for a typical dieter? If the desired bodyweight is reached it is likely to be only temporary due to the unnatural dieting methods followed. This normally leads to a lifetime of yoyo dieting with body weight fluctuations and malnutrition.
The run of the mill low calorie dieting advice has led people to do things on gut feeling rather than on actual proven formulas. For example, if someone is not losing at a rate they desire they will either cut their calories to a dangerously low level and/or increase their exercise volume to compensate for a lack of progress. It becomes a battle that can’t be won resulting in more vulnerability towards worthless quick fixes.
This is what goes wrong for the typical dieter!
For years the dieting industry has used the low calorie approach to answer the obesity problem leaving the public with a very shallow understanding about nutrition. This has left a very sour taste in the mouth of many dieters whose progress has vanished in thin air instead of excess body weight and fat.
So what can potentially go wrong for a typical dieter? If the desired bodyweight is reached it is likely to be only temporary due to the unnatural dieting methods followed. This normally leads to a lifetime of yoyo dieting with body weight fluctuations and malnutrition.
The run of the mill low calorie dieting advice has led people to do things on gut feeling rather than on actual proven formulas. For example, if someone is not losing at a rate they desire they will either cut their calories to a dangerously low level and/or increase their exercise volume to compensate for a lack of progress. It becomes a battle that can’t be won resulting in more vulnerability towards worthless quick fixes.
This is what goes wrong for the typical dieter!
Monday, January 10, 2011
How To Train Your Appetite To Eat Breakfast
Breakfast is the most important meal of the day for fat loss and weight loss!
What if you haven’t got an appetite first thing on a morning? Don’t worry; train yourself a little at a time.
You could start with setting your first goal so you eat breakfast before 10am every morning.
Then during the weeks ahead try and bring the time closer to a more convenient time soon after rising.
You should aim to get 25% of your daily calories at breakfast. It may seem like a lot at first but it is the best and only way to jump-start the metabolism for quicker fat loss results.
Breakfast means to break the fast from the nights sleep. Why is this important?
During sleep the metabolism (the rate the body burns calories) slows down because of the lack of demand needed for calories. The worst thing you can do is to prolong the fasting and keep the metabolism running slow (the rate the body burns calories) by skipping breakfast or eating very little.
Breakfast is the most important meal of the day for fat loss and weight loss!
What if you haven’t got an appetite first thing on a morning? Don’t worry; train yourself a little at a time.
You could start with setting your first goal so you eat breakfast before 10am every morning.
Then during the weeks ahead try and bring the time closer to a more convenient time soon after rising.
You should aim to get 25% of your daily calories at breakfast. It may seem like a lot at first but it is the best and only way to jump-start the metabolism for quicker fat loss results.
Breakfast means to break the fast from the nights sleep. Why is this important?
During sleep the metabolism (the rate the body burns calories) slows down because of the lack of demand needed for calories. The worst thing you can do is to prolong the fasting and keep the metabolism running slow (the rate the body burns calories) by skipping breakfast or eating very little.
Breakfast is the most important meal of the day for fat loss and weight loss!
Thursday, January 6, 2011
How to Make a Diet Work
When and where are you going wrong?
Dieters always want the best results imaginable. They typically know which foods harm their progress and the foods that are beneficial to their goals.
With this in mind you would think that every dieter would achieve his or her goal and the success rate would be one hundred percent. But unfortunately this couldn't be further from the truth.
What can be done to make sure a diet works?
Keep an accurate food diary.
This will show you when and where you are going wrong.
Eliminate problem foods.
This means junk foods and processed foods. Set a goal; reduce a little at a time.
Replace junk food with real foods.
Do this before you reduce portion sizes! It will make it easier to stick to your new eating guidelines.
Listen to your body.
Be conscious about what your body is telling you after each meal. If anything doesn’t agree with your digestion stop eating it.
Be patient.
Slimming and changing the way you look doesn’t happen overnight. The stricter you are with keeping to your guidelines the quicker you will see changes.
Final thought.
It’s normally the people who never fully commit to their diets that are worried about timescales. Work the diet; don’t let the diet work you!
When and where are you going wrong?
Dieters always want the best results imaginable. They typically know which foods harm their progress and the foods that are beneficial to their goals.
With this in mind you would think that every dieter would achieve his or her goal and the success rate would be one hundred percent. But unfortunately this couldn't be further from the truth.
What can be done to make sure a diet works?
Keep an accurate food diary.
This will show you when and where you are going wrong.
Eliminate problem foods.
This means junk foods and processed foods. Set a goal; reduce a little at a time.
Replace junk food with real foods.
Do this before you reduce portion sizes! It will make it easier to stick to your new eating guidelines.
Listen to your body.
Be conscious about what your body is telling you after each meal. If anything doesn’t agree with your digestion stop eating it.
Be patient.
Slimming and changing the way you look doesn’t happen overnight. The stricter you are with keeping to your guidelines the quicker you will see changes.
Final thought.
It’s normally the people who never fully commit to their diets that are worried about timescales. Work the diet; don’t let the diet work you!
When and where are you going wrong?
Sunday, January 2, 2011
How to Write a Food Diary for Dieting
How to use pen and paper to help you with weight loss!
The reason for keeping a food diary is to let yourself know what goes in your mouth every day of the week. People adopt unhealthy habits that they become accustomed to and forget how much bad food they actually consume. Its time to be honest with yourself, without keeping a food diary you are likely to miss some vital information about yourself. It may seem like a tedious task but it will only take you a couple of minutes each day at the most.
Doing so will uncover your strengths and weaknesses.
Be patient and fill in your food diary a day at a time. The more accurate it is the more you will get from it.
Carry your food diary around with you everywhere you go for the next seven days and fill it in as you go about your business.
Below are some tips of how to describe how you feel after each meal. The window is from a few minutes to a few hours after each meal.
Different responses:
Feel satisfied
Feel full but comfortable
Have renewed energy
If you get any of the above responses and you are progressing with weight loss and reducing body fat you are on to a winner.
But on the other hand if you are experiencing any of the descriptions below:
Feel full but still hungry
Have cravings
Feel tired
Feel bloated
You will need to adjust your ratios or eliminate problem foods.
Even if you are progressing with fat loss and your weight is coming down your body obviously is not running at its optimum level.
It is advisable to keep experimenting and see what works best for you. Referring to your food diary for feedback and guidance is the easiest way to tweak your diet for fat loss results and for achieving good health.
How to use pen and paper to help you with weight loss!
The reason for keeping a food diary is to let yourself know what goes in your mouth every day of the week. People adopt unhealthy habits that they become accustomed to and forget how much bad food they actually consume. Its time to be honest with yourself, without keeping a food diary you are likely to miss some vital information about yourself. It may seem like a tedious task but it will only take you a couple of minutes each day at the most.
Doing so will uncover your strengths and weaknesses.
Be patient and fill in your food diary a day at a time. The more accurate it is the more you will get from it.
Carry your food diary around with you everywhere you go for the next seven days and fill it in as you go about your business.
Below are some tips of how to describe how you feel after each meal. The window is from a few minutes to a few hours after each meal.
Different responses:
Feel satisfied
Feel full but comfortable
Have renewed energy
If you get any of the above responses and you are progressing with weight loss and reducing body fat you are on to a winner.
But on the other hand if you are experiencing any of the descriptions below:
Feel full but still hungry
Have cravings
Feel tired
Feel bloated
You will need to adjust your ratios or eliminate problem foods.
Even if you are progressing with fat loss and your weight is coming down your body obviously is not running at its optimum level.
It is advisable to keep experimenting and see what works best for you. Referring to your food diary for feedback and guidance is the easiest way to tweak your diet for fat loss results and for achieving good health.
How to use pen and paper to help you with weight loss!
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