Weight Loss Exercise Program Week 2

Learn how to lose weight with our weight loss exercise routine program. diet.com *Sponsor: Lose 3-10 lbs Per Week – www.diet.com Follow this workout with week 3 for a progressive workout plan to lose weight fast. Find more fitness videos at diet.com or own this video for just {video_description}.75! Join our weight loss challenge and watch your body get slim and sexy. Each week, the exercise routine will get increasingly difficult. Perform this routine 2x a week on nonconsecutive days. Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our YouTube Channel – www.youtube.com Go behind the scenes w/ Sarah’s Blog- www.diet.com Twitter twitter.com Facebook: www.new.facebook.com iTunes: tinyurl.com Sarah’s Fitness Blog – www.examiner.com

Women’s Health and Fitness – Reducing Cortisol Levels Can Help You To Lose Weight

It is now known that stress can actually stop you losing weight especially around your middle.  Stress can cause your body to secrete high levels of cortisol hormone into your bloodstream, because of your body’s “flight or fight” response to stress.  Stress can be either psychological (mental and emotional) or physical.

Cortisol is secreted by the adrenal glands and is actually important for the regulation of blood pressure, the immune system and many other functions.  Cortisol can be good in small amounts but high levels can lead to an increase of abdominal fat, which can lead to heart attacks, strokes and can also increase your bad cholesterol levels and decrease your good cholesterol levels.

High levels of cortisol can also decrease your bone density, leading to osteoporosis and loss of muscle tissue, which will also slow down your metabolic rate, and it can also increase your blood pressure along with other problems.

Each of you will react differently to stress; some of you will produce more cortisol to a particular stress while others will produce less.  It has been found that those of you that produce more cortisol will actually eat more food as well, in particular carbohydrates.

What you need to do to combat producing too much cortisol is to learn ways to relax and also to maybe change your lifestyle.

Relaxation can be achieved in a number of ways either by exercising, mediation, yoga or breathing to start with.

Maybe one of the easiest and simplest ways is breathing.  This is done by gently breathing in through the nose, gently expanding your abdomen and then gently expelling the air through your nose pulling in your abdomen at the same time.  Whilst breathing out the air you need to focus on that breath.   After several breaths in and out you should start to feel yourself relax.  You need to practice doing this exercise a few minutes a day to start with building up to five minutes in the end.  You can also practice this when you are feeling stressed or when things are getting on top of you.  Just a few minutes can slow your body down and help it to feel relax.

Life style changes can be like changing your eating habits for a healthier diet, getting enough sleep, or even organizing your time more efficiently so that you do not feel so stressed.  Also looking after your body will help your body to cope with stresses that you come across during your day.

So if you are exercising frequently and eating properly but still not losing any weight especially from around the middle then maybe you are suffering from high levels of cortisol caused by stress.  Look at ways to solve the problem and hopefully then you should see a difference in your weight and around your middle.

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Women’s Health and Fitness – Weight Training To Lose Weight

Weight gain is a lot easier as you grow older particularly as the motivation to exercise also wanes, but you can turn it around it does not matter how old you are.  You should start to weave some sort of exercise into your daily life.

One type of exercise that you should consider to do is weight training, also known as strength training or resistance training.  Weight training will not only help with losing weight but will also trim and tone your body. Age does not matter it has been shown that women as old as 70 who have started to weight train and have improved their body strength within a very short while.

Weight training is an important element in fighting flab; maybe it is the most important.  If you do aerobic exercise you only burn fat during the exercise but with weight training you burn fat even when you have finished.  The body is still burning fat for up to as much as twelve hours after finishing the exercise whilst it is building the muscles worked, so you can still be burning fat while you are resting.  But that is not the end of the story.

A body full of muscle uses far more calories than a body full of fat, so you will find that you will need to eat more to maintain your weight and your muscle.   You do not need to worry that you will bulk up like a body builder, as you do not have the right makeup to do this, as a woman you will only elongate and define your muscles, and build lean muscles.

When you first start to weight train you might find that your weight will actually increase. This is because muscle is heavier than fat but as muscle is smaller so you should notice the body getting smaller even if the scales do not show an decrease in weight.

The additional benefits from weight training are:-

1. It helps to strengthen and increase the density of your bones because the act of the muscles pulling and flexing the bones helps to lay down more bone fibre.

2.  Stronger muscles helps your body to be more steady and so helps to prevent falls.

3.  It has also been found that it can fight the build up of abdominal fat by lifting weights at least twice a week.

Finally when weight training make sure that you change your routine around so that the body can not get use to the routine.  It only takes the body about six weeks for it to learn how to work efficiently if keeping to the same routine and therefore you will stop seeing any weight or body changes.

So have fun and start weight training to lose weight and tone your body.

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A 7 Day Diet Plan For Weight Loss – Lose Weight With an Eating Plan That Works

“Surfing around the web this week I was thinking a lot about a good plan for weight loss in 7 days  and I found an interesting article that talked about a 7 day diet plan for weight loss. It was rather informative. I’ve pasted this article below for you to check out yourself. Just make sure when you’re done, you come back up and check out this:”

The Every Other Day Diet <– click.

Article Source: http://EzineArticles.com/?expert=Carl_Ringwall

The Every Other Day Diet <– click.

What To Eat To Lose Weight

If you are trying to lose weight, choose food based on their weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.

Fruits and vegetables are the big winners in the heavy weight-low calorie department, according to Tufts University. They weigh a lot because of their fiber and water content and yet do not have many calories. For example, one cup of cantaloupe or ‘melon’ weighs 5.5 ounces but only has 56 calories. A cup of cooked spinach weighs six ounces but only has 42 calories.

Now, compare that to six cups of buttered popcorn that only weighs three ounces and contains 420 calories or, even worse, one ounce of potato chips that has 152 calories (if you ate four ounces, you would be inviting 608 calories to feel at home in your fat cells). That’s what I call “small but terrible”.

Most snack food doesn’t weigh much but sure have a lot of calories. This means you can eat a lot of them without feeling full and without realizing it take in many excess calories that you don’t need.

Most cookies weigh ½ ounce and contain 50 calories. Eat six cookies and you only have three ounces of weight but you’ve racked up 300 calories. 1.5 ounces of a chocolate bar contain 220 calories. A small croissant only weighs two ounces but has 230 calories.

According to the New Zealand University study, food that is light in weight but high in calories is probably the worse kind of food to eat if you are trying to lose weight. It’s sort of like ‘double jeopardy’ – you are still hungry but you have already eaten many calories.

Choose lower-fat choices of the same weight food. There can be a world of difference between the caloric consumption of two people eating the same weight and type of food. How is this possible?  Easy, if you consider the way the food is cooked or prepared.

Here are some examples (all of them weigh 3.5 ounces). Boiled potatoes have 62 calories compared to french fried potatoes with 328 calories.  Sardines in tomato sauce contain 127 calories while sardines in oil have 372. Tuna flakes in water have 95 calories while tuna flakes in oil have 309. You get the picture.

Avoid the “light weight-high calorie” way of dieting.  I know many people who don’t want to eat regular sized meals because they think that if their stomach feels heavy, they are eating a lot of calories. Therefore, they think that by eating something light like crackers, they will lose weight.

What they don’t realize is that just because a food is light doesn’t automatically mean it contains few calories. One could easily eat nine crackers (420 calories) and still not feel full because nine crackers only weigh three ounces. Believe it or not but you could have a satisfying meal of ½ cup steamed rice, a cup of cooked spinach, a small piece of fish, and a cup of cantaloupe for less calories.

This complete meal would weigh a satisfying 18.5 ounces and only “cost” you 378 calories. By making the right food choices, you can cut down on unnecessary calories without starving yourself and feeling deprived.

You should also cut down somewhat on your carbs, but don’t cut them out completely!  Because effective weight loss depends on exercise and activity, without some carbs in your diet, you won’t have the energy you’ll need to effectively burn off calories.

What you do need to do is begin with a “baseline diet” that dictates at least half of your calories come from vegetables, fruits, natural starches, and whole grains.  The rest of your diet should consist of low-fat proteins like fish, chicken, and lean beef.

You need to balance out your carbs with your protein stay away from those carbs at night.  Periodically, you want to take “carb-up” days to get your energy levels up.

When we talk about protein, many people wonder just how much is enough or how much is too much.  In general, experts say you should eat 1 gram of protein for every pound of body weight per meal.

That might seem like a ridiculously large amount of protein, but remember, we’re talking about LEAN proteins.  Plus, eating protein speeds up your metabolism and accelerates weight loss.

This might be a good time to talk about portion sizes.  As a general rule of thumb, you should never eat a serving that is larger than your clenched fist.  The good news about this is that you’ll be able to eat enough to get full without overdoing it.

Cravings might be the worst part about weight loss.  Let’s say you love chocolate chip cookies like I do.  If you’re craving a chocolate chip cookie, denying that craving will only make it stronger.

Instead of not having the cookie, go ahead, just don’t overdo it.  Simply have one instead of three.  You can indulge in your favorite foods as long as you keep it within reason.

Most experts agree that the traditional three square meals a day shouldn’t be part of a healthy diet.  In fact, you should eat more meals every day.  Doesn’t that sound like great news?!

The idea here is that you overeat when you are overly hungry.  To combat that hunger, you should eat more meals with smaller portions rather than fewer meals with larger portions.

For women, it is recommended you eat five meals a day and for men, you should eat six.  Try to make these meals a minimum of 2 hours apart to insure you don’t get too hungry.

The benefits will reveal themselves.  By doing this, you are accomplishing the following benefits:

• Faster metabolic rate
• Higher energy
• Less storage of body fat due to the smaller portions
• Reduced hunger and cravings
• Steadier blood sugar and insulin levels
• More calories available for muscle growth
• Better absorption and utilization of the nutrients in your food

But you need to make sure you eat the right kinds of foods.

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