Biceps Workout

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Quick Weight Loss – Why the Express Fat Loss is Safe?

The most amazing secret that surrounds weight loss is the fact that it really takes specific components to make you successful. As a matter of fact, it will take a handful of simple decisions and actions made every day to bring you the success you desire. You can focus on your motives; your reason for wanting your goal, then you’re more likely to take the steps necessary to reach it.

A great many people find dieting to be tedious and difficult. Many tend to go to extremes in calorie reduction. Eating below your normal level of calorie consumption can feel uncomfortable and strange at times. When someone fears substantial change their imaginations can get the best of them.

With a quick weight loss program you can set aside 4 to 6 weeks with the knowledge that you have a start and end date with which to work your magic. During your program, you will be eating fewer calories but far more food more often.

This is how it works; let’s say your body needs 2,400 calories to maintain optimal metabolism. We’re going to strip out 400 to 500 calories a day from your total. Now, let’s split your total daily calories into six small meals to be eaten throughout the day.

Every three hours you will be eating about 300 calories; which will make you feel like you’re eating a lot of food all day long. The most difficult part of this program is choosing the right type of foods to help you burn fat and builds muscle.

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Including Four Wheels in your Fat Loss Program

Personal image has become very important in today’s competitive world for which physical fitness and a good health are very important. Being physical fit and having a sound body is only possible through an effective fat loss program

An effective and fast fat loss program must have four elements:

·   Nutrition
·    Strength training
·    Cardio
·    Flexibility and Rest

If a fat loss program has these four elements then one can easily get the desired shaped and fit body. Each element works as a wheel and without even one wheel the fat loss program will not be effective.

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Burn Fats with High Intensity Interval Trainings (HIIT)

A large number of people believe that until and unless they continuously exercise on the cardio-machine for hours, they cannot achieve quick weight loss.  Most of them carry books, magazines, MP3, iPods with video or even some switch on built-in TV screens and walk heavily. But still after doing so, they cannot accomplish quick weight loss.

Exercising Machines:

To their mind, exercising machines like elliptical, treadmills, stationary bikes, and rowers play an important role with respect to quick weight loss. Subsequently, they get astonished of not achieving quick weight loss; as a result they get bored stiff. In reality, these time-consuming sessions, comparatively slow-cardio-machines actually burn calories, but attaining quick weight loss in this respect is not that competent.

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Weight Loss with Right Exercise Plans

In order to achieve effective results from the fat weight loss program you must follow the right plan of exercises. For achieving fat weight loss you should follow a proper nutrition plan and exercise.

Balanced Food

For achieving the fat weight loss targets, you should take nutritional food. You need to be very choosy while planning for meals. Muscles help us lose weight as they burn calories. Those who can manage the best level of lean muscles, can easily loss extra weight by burning more of calories.

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Michelle Obama Arms Workout

Michelle Obama’s Arms Workout

Did you see how much attention Michelle Obama’s arms received in the media? Everybody was talking about how nice and toned her arms are. Ladies, this one is for you! I will give you a quick arms workout and if you stick with it, you can achieve the same look as the First Lady. Don’t forget to pay attention to your nutrition also – exercise and nutrition are a package deal!

Exercise		Manual-Notes (if any)
Seated Dumbbell Arnold Press Sit upright holding two dumbells. Start position: Position DB’sl to ear level with an overhand grip (palms facing back). Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement. Return to start position. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury. Repeat with other arm. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Dumbbell Incline Curl 1. Sit on a 45 degree incline bench. 2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Seated 1 Arm Overhead Tricep Extension 1) Sit in upright position. 2) Start position: Grasp DB with one hand as shown. Press DB directly overhead. 3) Stabilize shoulder and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbow pointing forward throughout movement. 4) Return to start position. 5) Remember to keep back and head straight – hyperextension or flexion may cause injury. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Seated DB Curl and Press 1. Start by sitting on a bench and holding the dumbells at your sides. Hold the dumbells with your palms up. 2. Curl the dumbells up to shoulder level and then press the dumbells over your head. 3. Return to the starting position and repeat. 4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12

High Intensity Interval Training – The Perfect Series Of Exercises For Weight Loss

One of the problems with doing aerobics as a fat burning exercise is the amount of time it takes to get reasonable results. If you’re looking to try effective exercises for weight loss, you may want to look into a specially designed program that can burn fat like a blowtorch while leaving your muscle mass intact.

One of the best-kept secrets of elite athletes and their coaches is high intensity interval training (HIIT). It’s not called high intensity for hyperbole; a regular session calls for a reaching your maximum oxygen capacity or maximum training heart rate for about 30 seconds before bringing your body down again. They warm up for five minutes and then 6 to 10 intervals of high intensity workout with intervals of either medium intensity or rest in between each set with a cool-down period at the end.

Although the strategy varies, there is usually a buildup in which you reach maximum lung capacity or heart rate capacity during the training interval. During the rest period, you are either at 50% of capacity or 10% depending on your level of fitness. Your reps and sets will depend on the type of exercise you’re performing during HIIT.

This is definitely the kind of workout that you can do with an exercise bike, a treadmill, a jump rope, and sprints or on an elliptical machine in the gym. The results of this training proved beneficial to people with potential problems with type II diabetes. This kind of training regimen not only burns fat and builds muscle; it can also ward off some of the lifestyle diseases that have become all too common in our society. Read the rest of this entry »

Beverages To Beware Of When You Want To Lose Belly Fat

If you’re looking to work towards the goal to lose belly fat, it’s going to be important that you’re making sure to avoid certain beverages.  Many people pay close attention to the foods they are eating on a daily basis but then fail to think about all the drinks they’re consuming as well.

You must remember that drinks count just as much as the solid food you’re eating so if you’re consuming too many beverages that contain calories, that’s going to set you back just as much as a solid food meal would.

Let’s take a quick look at the main beverages that you should avoid when your goal is to lose belly fat.

Fruit Juice

The very first beverage that you should definitely be thinking twice about is fruit juice.  The big problem with this drink is that even though it seems like it would be healthy – fruit is after all a healthy option for a quick snack, it’s really not.

The problem lies in the overall calorie content of that juice.  Per one cup serving of fruit juice you’ll easily be looking at over 100 calories, which will really add up quickly.

Plus, with the skin of the fruit removed in preparing that fruit juice, you’re left with very little fiber as well.

Flavored Coffee Read the rest of this entry »

My Top 50 Tips on Nutrition, Fitness and Motivation

What are my best tips for fitness, nutrition and motivation?  Here they are! 50 of the best tips to make sure you eat right, train right and stay motivated!

Often when I meet someone at the gym, a reunion or on any other occasion, and we start to talk about fitness and health, this is always the question they ask me: what are my best tips for weight loss, nutrition, motivation, training, cardio and the list goes on.

So what I decided is to do is give you a quick list of my best 50 tips on different topics.

Nutrition:

1. Drink Green tea for its health and antioxidant properties.
2. Pre-cook meals, split them into small portions and freeze them for a quick meal or snack ready to go.
3. Eat your vegetables.
4. Avoid refined sugar. - To read more
5. Do a cleansing regime once a year. Isagenix Cleanse
6. Eat a good source of protein during meals or snack (Fish, seafood, turkey, soya bean etc.).
7. Don’t go overboard on your cheat day. Try to not fall too far from the track.
8. Eat 5 to 6 meals/snacks a day, 3 hours apart.
9. Use meal replacement shakes on busy day. Isagenix Meal Replacement
10. Use a smaller plate for your meals. It will look full with less food.
11. Drink water during the day.
12. Eat complex carbohydrates.
13. Don’t do your grocery shopping on an empty stomach. You will spend way more and make some bad food choices.
14. Keep a nutrition log to record your food intake. I’m sure you will be surprised at the amount of calories or simple sugars you can eat during a day.
15. Opt for organic and unprocessed foods.
16. 1 pound of fat = 3500 calories. This is why your nutrition is such an important factor on a weight loss program.
17. Cook with extra virgin coconut oil or extra virgin olive oil.
18. Eat breakfast every day.
19. Never skip a meal to lose weight. By eating more often your keep your metabolism active.
20. Take a multi-vitamin. Multi-Vitamin for men or Multi-Vitamin for women
21. Eat fruits.
22. Include foods with fiber in your nutrition.
23. Carry a snack with you (baby carrots, fruits, shakes, protein bar).
24. Eat whole grain.
25. Take fish oil supplements.

Workout:

1. Train with free weights.
2. Doing strength training first and cardio Second.
3. Keep intensity high during your workout.
4. Try circuit training like Small Group Personal Training.
5. Challenge your muscles by increasing the weight or the reps.
6. Keep a training log.
7. Change your program every 4 to 6 weeks.
8. Buy the Express Fat Loss book. BUY NOW
9. Drink water before, during and after your workout.
10. Warm-up before you workout.
11. Stretch after you workout.
12. Work on compound movements like squat, bench press, military press or deadlift,  instead of isolation movements.
13. Measure yourself with a tape instead of just looking at your weight.
14. Do cardio with HIIT. Link to Article
15. Don’t waste money on magic pills like Fat Burner.
16. Keep your workout short but intense.
17. Take a post workout shake after each workout.
18. Have fun during your workout.
19. Be consistent with your workouts.
20. Do not read during your cardio session.

Motivation:

1. Visualize yourself how you want to be.
2. Believe in yourself.
3. Be proud of what you have accomplished.
4. Set realistic goals to keep you on track.
5. If you fall, get up even faster.

All those tips are more in details in my E-Book The Ultimate Guide to Express Fat Loss.  www.ExpressFatLoss.com

7 Tips to Reduce fat in your nutrition

When you are trying to lose weight, eating anything with fat in it is bad right?  Wrong! Fat contains vital vitamins and nutrients that your body needs to function properly.  Here are 7 great tips on how to reduce fats in your diet, while consuming the right amount of good fats that your body needs.

By now you know that too much fat- especially saturated fat- is not good for you. Your body can easily store excess calories ingested from fat as body fat. Plus, saturated fats can clog your arteries and contribute to heart disease.

But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake.  For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation.

Here are 7 tips to reduce the unhealthy-Saturated- Fat:

1.    Use evaporated skimmed milk instead of cream when preparing sauces or desserts.
2.    Create your own nonfat salad dressing by mixing balsamic vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil.

3.    Sauté foods in chicken broth, vegetable stock or tomato juice  instead of frying them in oil or butter.
4.    You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they’re crisp. (Taco shells sold in supermarkets are usually fried.)
5.    Sweet potato fries. Place 1/4-inch-thick potato slices on a nonstick baking pan, and coat with a light spray of olive oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking.
6.    Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes.
7.    Substitute applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes

To help you with your weight loss program...Try the Ultimate Guide to Express Fat Loss