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Sunday, September 25, 2016

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Great Cardio Strategies To Do Outdoors
As you get all set up on your fat loss program, one thing that you'll definitely want to take into consideration is the form of cardio you're doing on a daily basis.
While controlling your diet is always going to be the absolute best strategy for producing rapid rates of weight loss, making sure that you're burning off calories through regular physical activity is essential as well.
Taking your cardio training outdoors will make it that much more interesting and therefore you'll be more likely to stay engaged.
Let's have a quick look at some of the top outdoor cardio strategies that you can start doing.
Rollerblading
The first cardio strategy to consider is rollerblading. Rollerblading is a form of exercise that most people really enjoy and when done intensely enough, can burn off just as many calories as running would.
To help maximize the results you get from your rollerblading sessions, focus on crouching as low down to the ground as possible. This will stimulate the quads to a higher degree while also calling the hamstrings into play.
Tennis
The second form of cardio that you'll want to consider adding to your workout program is tennis. Tennis is great for those who prefer not to go at their cardio alone and want to make a game out of it.
Since you're constantly stopping and starting when performing a game of tennis, this is a great form of outdoor cardio to really spike up your metabolism.
Hiking
Hiking is our next type of cardio training that's great for when you want to get outdoors. If you can get away somewhere scenic on the weekend and go for a good 2 hour hike, you can easily burn up to 1000 calories doing this.
If you make that your weekend goal, this will give you the flexibility to eat a few more foods over the weekend when most people are more social without suffering weight gain because of it.
Hiking is also excellent for increasing your lower body strength since it targets the glutes, quads, and hamstrings.
Swimming
Finally, the last outdoor cardio workout that you may want to give some consideration to is swimming. Swimming is nice since it's a full body workout and will hit both the upper and lower body muscles.
Swimming can also be a very good calorie burner when you go at an intense enough pace, so is perfect for those seeking fast fat loss.
To maximize the benefits you get from swimming sessions, alternate between the different strokes so that you work the muscles in a number of different ways.
So there you have some of the top outdoor cardio training activities that you should consider. One additional great benefit from adding cardio training to your routine is that most people find it helps calm their appetite level, so if you pair that with a great appetite suppressant product such as Phen 375, you will hardly feel any hunger at all while moving along your diet plan.

Wednesday, September 21, 2016

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Train Like An Olympic All-Star: Secrets Of Top Level Athletes You Can Use
If you’re someone who is looking to boost your physical fitness and get in the best shape of your life, you may want to take a hint from Olympic level athletes for how to go about doing this.
These individuals are extremely dedicated to their sport and understand that in order to create an optimal training program and environment, they need to maintain laser-like focus.
They have a plan in place and even on the most tiring days when they just don’t feel like hitting the gym, they go anyway.
So what can you do to train like an Olympic all-star?
Let’s provide you with some quick tips that you can use to get fit faster and improve how your body looks and feels.
Use High Intensity Exercise Only
The very first thing that you should be doing is focusing mostly on high intensity activity. These are the forms of workouts that athletes use as this is the workout that is going to bring them to a much higher level of fitness.
While moderate exercise may burn calories, it doesn’t do much to take your body beyond where it’s at and move you closer to the long term results that you seek.
Focus On Form
The next thing that you should be doing is taking some time to focus on form. Olympic level athletes dread becoming injured as this would instantly cause them to have to take time off that they just can’t afford.
As such, their form is perfect each and every time they perform an exercise. The same should go for you. If you ever fall out of good form while doing an exercise, stop immediately until you can sustain good form again.
Incorporate Non-Traditional Movements Into The Mix
The third thing that you may want to think about doing as you move through your workout sessions is adding some non-traditional movements into the mix.
Rather than just relying on dumbbells and barbells to perform the activity for you, consider adding in some kettlebells, chains, or other alternative forms of external resistance.
Some athletes will even perform exercises such as sled pulls when doing their cardio training for added resistance and intensity, so that may be something to consider as well.
Understand The Importance Of Rest
Finally, last but not least, make sure that you don’t overlook the importance of rest. Elite level athletes know that they need to give their body down time to recover after their hard training sessions and if they aren’t doing so, they won’t be making progress.
Since performance is the main concern, if they aren’t making progress, they aren’t succeeding. Thus, rest is giving priority.
The same needs to go for you. Make sure that you have at least one day off each week from your training – if not two depending on just how hard those training sessions are.
Keep these points in mind and you too can train just like an Olympic level athlete.

Sunday, September 18, 2016

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Assessing The Calorie Burn Of Summer Activities: Where Will You Burn The Most
As summer rolls around, it’s important to consider all the many ways that you can get out and get active. Moving away from the confines of your gym is a perfect idea to introduce more variety into your diet plan and ensure that you stay on track to success.
As you do so, it’s also worthwhile to note which activities are going to be burning the most calories as this is what will guarantee that you move along with your fat loss goals the fastest.
Let’s have a look at the main ones that you want to know about.
Beach Volleyball
Calorie Burn: 572/hour
Beach volleyball is a very calorie intensive activity and will be working each and every muscle in the lower body. It’s also an excellent way to boost your agility and balance, so not one to overlook.
Cycling
Calorie Burn: 300-500 depending on intensity
Going out for a long bike ride one lazy afternoon is a great way to get some sun and enjoy the summer. Your calorie burn is very much going to depend upon how hard you are biking, but you’ll still be in the 300+ range for an hour-long ride.
Rollerblading
Calorie Burn: 450-650/hour
For those who can’t run due to impact, rollerblading makes for an excellent substitute. Rollerblading will help to target the glutes, hamstrings, and quads and will also work your cardiovascular system as well.
To increase the intensity of this activity, remember to stay as crouched down to the ground as possible. This will place more stress and strain on the leg muscles, causing you to work harder and burn more calories total.
Soccer
Calorie Burn: 600/hour
A competitive game of soccer is the next activity to consider during the warmer summer months. Soccer earns top marks for its calorie burning as you’ll burn up to 600 per hour provided you stay active most of the time.
With all the stop and go starts you’ll experience during the game, you’ll also experience a higher metabolic rate after the workout is finished as well. This dramatically increases its overall fat burning potential.
Beach Running
Calorie Burn: 500-800
The number of calories that you’ll burn while beach running depend largely on just how fast you go, but one thing you can assure yourself is that your lower body will be working. Beach running is the perfect way to really target the calve muscles in particular as they’ll be working extra hard to propel you through the soft sand.
Kayaking
Calorie Burn: 357
For something completely unique and original this summer, consider kayaking. Kayaking is a great water sport that will target your upper body, so is a good method to give your lower body a break from the everyday cardio sessions you’re doing.
Kayaking will require a high amount of balance and control as well, calling your core into play as you perform each stroke.
Mix and match between these activities this summer and you’ll get leaner and leaner as each week passes by.

Sunday, September 4, 2016

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Dumbbells Versus Barbells: Which Is Best
As you go about your strength training workout routine, one question that you may start to ask yourself is whether you would be best off training with barbells or with dumbbells instead.
Most people understand that using free weights over machines is the better choice as free weights will incorporate the abdominal core to a larger extent and don’t lock you into a specific position, which could actually put you at risk for injury.
But, few people understand the differences between using dumbbells and barbells, so this is something to go over so it’s straight in your mind.
Let’s have a look at what you need to know.
The Strength Imbalance Factor
The very first thing that you’ll want to think about is the factor of strength imbalances. Barbells are going to set you up to experience strength imbalances to a slightly larger degree because one side of the body could start to overcompensate for the other, making it harder to spot these imbalances.
If you feel as though you may have some strength differences going on between sides, you’ll want to be sure to use dumbbells instead. Since each arm will be responsible for its own weight, there’s no way that one arm can overpower the other.
The Weight Lifted Factor
The second thing to think about is the amount of weight lifted factor. If you’re looking for maximum strength gains, barbells will likely be your better option.
Most people find that they are able to lift a little more weight when using barbells verses dumbbells and since strength gains are all about lifting more and more weight over time, this really improves your progress rates.
That’s not to say you can’t use dumbbells as well, just that barbells should take priority.
The Exercise Variability Factor
The third thing to think about is the exercise variability factor. There are going to be slightly more options for movements that you could do with dumbbells, so if you’re someone who likes a lot of variability in your routine, that’s definitely something to take into account.
Movements such as lateral raises, reverse fly’s, and chest fly’s would be impossible to do with a barbell.
The Stabilization Factor
Finally, you’ll also want to take into account the stabilization factor. This is simply how hard the body must be working in order to keep you stable on the ground. Since there is a slightly greater chance for the path of movement to shift when using dumbbells, this means that more stabilization support will be required.
The more stabilization that occurs, the more you’ll work the muscle fibers deepest in the muscle body, therefore this is a good way to maximize your workout potential.
So there you have a few things that you should note about the argument of dumbbells versus barbells.
There’s really not one ‘best’ piece of equipment here but rather it’s all about choosing which is best for you in your particular situation. Often adding a few exercises with each piece of weight is going to be the best way to build the most well-rounded program for success. As a last tip – consider adding Phen375 supplement to your diet program.

Friday, September 2, 2016

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Four Tips For Using Low Carb Diets
If you've been looking at all the various diet programs that are out on the market, one variety that you've without a doubt come across is the low carb diet.
Almost everyone seems to be jumping on the low carb bandwagon as the diet promises fast and effective weight loss.
While it's true that these diets can help you reach your goals, you must remember a few important tips to make sure that they work most effectively for you.
Let's go over the main things to note so that you can see fast results from your low carb diet plan.
Cut Back On Exercise Volume
The first tip that you'll want to keep in mind is that when on a low carb diet plan, you should cut back on your exercise volume slightly. The reason for this being that you won't have as much stored muscle glycogen when using a low carb approach, and it's this muscle glycogen that fuels all your physical activity.
When it drops down, so will your intensity level so to help maximize the benefits that you get from your workout, go for shorter sessions instead.
Eat Plenty Of Vegetables
The second tip to remember when on a low carb diet is that you must never cut out or reduce your consumption of vegetables.
Vegetables are so low in calories in the first place that they'll hardly contribute any carbs to your diet at all, but more importantly they're chalk full of nutrients.
Add vegetables to each meal and preferably each snack you eat and you'll move that much further ahead on your diet plan.
Drink Up
Moving on, it's also going to be essential that you're drinking enough water when on your low carb diet plan. Higher protein, lower carb diets do tend to have a dehydrating effect on the body, so by drinking more water you'll help to offset this.
Also, by having plenty of water throughout the day as well as using an appetite suppressant such as Phen 375, you can really take the edge off your hunger as well.
Low carb diets by nature tend to decrease the overall hunger levels you feel, but adding more water and your appetite suppressant take this effect one step further.
Add A Few High Carb Days
Finally, the last thing that you should note is that you should aim to have a few higher carb days in your diet as well.
High carb days are going to help to offset any slow-down to your metabolism that you experience, therefore helping ensure that you don't hit a diet plateau.
Higher carb days will also help to relief you of any food cravings that you may be suffering from as well, so this can be an added benefit of having these in there.
All in all, low carb diets can definitely be an effective way to structure your fat loss approach but you must be sure to do so wisely by making use of all of the above tips. If you are sure to follow these, you will see the fat loss progress you're looking for.

Thursday, August 25, 2016

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How To Get Motivated To Get Back Into The Gym This Fall
With summer now wrapping up, some of you may be thinking about heading back into the gym to get started with your fat loss workout program again. With the holidays now over, chances are you’re starting to focus a little more on getting back on track with your eating habits and making sure that you’re fitting in exercise regularly.
If you’ve had some time away from the gym however, it can be a bit of a struggle to motivate yourself to get right back on track.
Fortunately, with a few quick techniques, you can regain your motivation and see the results you’re after. Let’s have a look at a few things that you should be doing during this time.
Set Some New Goals
The first and best way to get yourself motivated is to set some fresh goals that you want to accomplish this coming fall and winter.
As the summer took place there’s a good chance you weren’t really working towards any goals in particular, just trying to maintain your body weight and some degree of fitness.
But now that you’re getting back into a routine and are going to be going to the gym regularly, it’s time to change that. Come up with some very specific objectives that you want to accomplish.
Whether it’s adding more weight to select lifts you’re doing or running a mile in a certain time frame – the more specific you can be with this, the better.
Come Up With A New Workout Program
Second, the next important thing that you can do to get yourself motivated is to come up with a new workout program. Don’t go back and just continue on where you left off before summer hit.
That routine will now be outdated and may not even be applicable to the goals you have set now anyway. Plus, you want a full new routine that’s going to fully challenge your muscles and take you to the next level.
A new workout program will do just the trick.
Try A New Group Fitness Class
On the cardio side of things, if you’ve always been the type to gravitate to the cardio machines, now might just be the time to consider doing something new.
Check out one of the hottest Zumba dance classes that are becoming incredibly popular among many people right now or look into a boot camp class that will definitely take your fitness up a notch.
All of these are great ways to get in shape and have fun at the same time. If you’re dreading workout after workout on the treadmill, you must find something else to do or it’s only going to be so long before you’re stuck in a rut and not moving forward.
Get A Good Diet Started As Well
Finally, last but not least, make sure you have a good diet plan in place as well. Many people overlook the importance of diet in terms of changing their body but the two really do go hand in hand.
Plus, those who are making a concentrated effort on eating better also typically find that they’re more motivated to keep up with their workouts, so this can definitely push you in the right direction.
So there you have the top things that you’ll want to keep in mind as you go about your workout sessions this fall. Taking little steps to keep yourself motivated will really help ensure you stick to the plan long-term. As a last tip – consider adding Phen375 supplement to your diet program.

Tuesday, August 16, 2016

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Fitness Gifts To Give Your Girlfriend Or Wife On Valentine’s Day
With Valentine’s Day right around the corner, some of you may be looking at what you can buy your girlfriend or wife to make the day extra special. Rather than purchasing a box of chocolate or some other calorie-containing item, consider getting her something that she can actually use to enhance her fitness and health level.
As more and more women are stepping up and looking at the different things that they can do to foster a healthier body, they’ll really appreciate a gift given to help further their progress along.
As long as she has already shown interest in the healthy lifestyle, you need not worry about her being offended by such a gift as it’ll show that you support her own interests.
Let’s have a look at some of the top fitness gifts that you should consider giving to your girlfriend or wife on Valentine’s Day.
A Heart Rate Monitor
The first gift to consider is a heart rate monitor. A heart rate monitor is excellent for keeping tabs on just how hard you’re working during your cardio training. It’ll allow you to assess whether you’re working out in the target heart rate range you would like to be in order to either see optimal fat loss benefits or performance enhancement.
Many heart rate monitors will also give you a relatively accurate estimation of how many calories you’re burning, so that too can help you assess your workout progress.
A Spa Package
Second, another gift you might consider for the woman on the go is a spa package. A spa package is a great option for a woman who needs to relax and unwind while getting away from the ‘everyday’.
You can either purchase a package that includes a full massage along with some additional services such as a manicure or pedicure, or if you prefer look into a package that takes a more active spin on things and includes a few yoga sessions along with some other meditation type of classes.
Both will help her feel better and rejuvenate her for the weeks ahead.
An Active Getaway
Moving along, another great gift idea to consider is an active getaway. Booking a trip to some resort that will provide her with some home-cooked nutritious meals along with a few forms of physical activity can be a great way to restore her back to a stress-free state.
You may even decide to do this as a couple or arrange for a few of her girlfriends to join her.
A High-Tech Blender
Finally, the last quick gift to consider picking up is a high quality, higher tech blender. They’re coming out with remarkable machines these days that can quickly whip up any form of gourmet shake she desires and will be perfect for the women who loves her smoothies.
So keep these Valentine’s Day gifts in mind. If you can pick up any one of these gifts, you can be sure she’ll love it.

Saturday, August 13, 2016

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The Overweight Body: How Excess Fat Effects Your Organs
One of the greatest dangers of being overweight and carrying so much excess body fat is that this fat can start to influence the way in which all your organs function.
While you may be strictly focused on how badly you think that excess body fat makes you look, never discount the importance of the role it will play on your overall body functioning.
Let's have a closer look at some of the main issues associated with excess fat and your organs.
Reproductive System
The first group of organs that will be impacted by excess body fat is the reproductive system. Males who are overweight may not have properly functioning reproductive organs and may in fact become infertile.
If a male is very overweight and the couple is having trouble conceiving, this definitely should be looked into as this could be the primary reason why.
For females, having too much excess body fat can also pose a problem. Typically the major issues lie in too little body fat for women, which causes menstruation to stop, but too much body fat in some extreme cases can do so as well.
The Digestive System
The second group of organs that will be impacted by excess weight is your digestive system. When so much body fat has accumulated the liver and pancreas will not function as effectively, and if there is constantly a high intake of glucose rich foods coming into the body which is what's contributing to the weight gain in the first place, the pancreas may start to become very overworked as it puts insulin production into overdrive and this could set you up for long-term health problems such as the development of diabetes.
Maintaining a healthier diet with all the vital nutrients the body needs along with sufficient dietary fibre will help to keep the digestive system organs in proper working order.
Cardiovascular System
Finally, the last group of organs that will really be impacted by excess body fat is your cardiovascular system organs.
The blood vessels may start to experience an increase in plaque build-up as high cholesterol levels start taking place in the body and the heart is going to have to work harder and harder to transport all that additional body weight around.
This can eventually place a great deal of strain on this system and lead to heart disease or even heart attack.
Working to maintain a healthier body weight is important for good cardiovascular function and often this is one of the biggest benefits you see upon losing excess weight – your heart condition improves.
So there you have just a few of the different organ systems that will be impacted when you begin to grow overweight.
Being overweight is much more than just about looks. If you're not careful there could be some serious health problems that you put yourself up to experience in the long run if you don't take steps to get the weight problem under control.
To achieve better dietary success this time around, eat a diet that's rich in lean proteins, high in fruits and vegetables, and that contains moderate amounts of healthy fats such as nuts, nut butters, fatty fish, and olive oil.

Tuesday, August 9, 2016

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Safe Body Fat Levels
When starting up on a fat loss diet plan, very often a great deal of energy and focus is placed right on the exact body weight that you're at. You want to weigh a certain number of pounds or kilograms and that's all that you have on your mind: reaching that goal weight.
But, one thing that you should stop and think about for a second is what level of body fat you're at both at your current weight and what you will be at when you reach your goal weight.
Maintaining a safe level of body fat is incredibly important as there are negative health risks associated with being on either end of the spectrum.
Let's have a look at this issue further so you can see for yourself where you should stand.
The Dangers Of Too Much Body Fat
Most people are already quite aware of some of the biggest dangers of having too much body fat, but to summarize, when you have too high of body fat levels, you'll likely be experiencing higher overall cholesterol levels which could set you up for heart disease, you'll also be at risk for diabetes as the body tends to respond less to insulin when too much fat is present, and you'll also be putting your bones and joints at risk for health problems due to all the excess weight coming down on them.
All in all, carry too much body fat and you'll really be doing a detriment to your overall health and well-being.
The Dangers Of Too Little Body Fat
On the flip side of the coin, if you don't have enough body fat you could run the risk of nutrient deficiencies. Since many of the vitamins that the body needs are only fat soluble, if you aren't eating enough dietary fats in the first place, you likely won't be taking these nutrients in, and then since the body has such low fat stores, there won't be any place to store them.
Having too low of body fat levels can put your bones at risk for osteoporosis as well, especially if you're a female.
Those females who do suffer from very low body fat levels will also notice that they stop menstruating, so that's another negative health effect to be aware of.
Finally, when you have very low body fat levels you're also going to notice that you feel tired on an ongoing basis, are constantly hungry, and may not even be able to focus and think as clearly as you normally would.
Your Optimal Range
So what's the safe body fat range?
For females who do require more essential fat, you want to be between 21-33% if you're 20-40 years of age and be 23-35% if you're over the age of 40. This is the recommended amount to maintain proper health and going outside of these ranges are what will bring about the problems listed above.
For males, they can be quite a bit leaner and have a healthy range of body fat set to 8-19% for the age group of 20-40 years and have a healthy range set to 11-22% for those that are 41-60 years of age.

Sunday, August 7, 2016

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Hydration Tips For The Warmer Months
If you’re headed out to exercise in the heat of summer, there are some very critical things that you need to remember in order to ensure that you stay safe the entire time.
Far too many people make the mistake of not looking over their hydration and suffering the consequences because of it. While eating well around your workouts is definitely important and something that you cannot be overlooking, in addition to that, you also must make sure that you’re looking at the fluids you’re consuming as well.
Let’s go over a few of the top hydration tips that you must keep in mind as you go about the summer season.
Always Hydrate After Swimming
The first thing to note is that if you are going to be performing a number of swimming workouts, make sure that you are drinking well both during as well as after these are completed.
So many people neglect to do this because they don’t feel as though they’re sweating during the swimming sessions, therefore don’t see the need to hydrate.
This is not the case though as you definitely are sweating while you swim and are going to need to replace that fluid if you hope to feel well afterwards.
Dehydration will significantly impact your performance, so is not something that you can afford to short-change yourself on.
Drink Well Before Exercise
Second, also be sure that you are drinking well before any regular gym exercise you do. One mistake that some people make is waiting until they are completely done the workout to hydrate.
If you start hydrating before you go to the gym so you’re going in well hydrated, you won’t have quite the risk of dehydration that you otherwise would.
In addition to that, by drinking well before exercise, you’ll boost your energy levels for that session coming up.
Just be sure that you’re drinking the fluid at least an hour before the workout is set to start so that you don’t end up suffering from severe cramps as you go about it.
Avoid High Sugar Containing Beverages
Finally, the last important thing that you need to keep in mind when hydrating yourself this summer is that you should avoid high sugar containing beverages.
Some people turn to sports drinks to help out with hydration purposes thinking these are a good selection since they have the electrolytes that you’re losing.
And while it’s true, they do provide these, they also will immediately spike your blood sugar levels and could cause you to come crashing down.
This is definitely not going to be an enjoyable experience, so something that you must avoid at all costs.
Instead, hydrate with water whenever you can. If you are exercising for longer than an hour, than have a sports drink, but choose one that’s sugar free.
By keeping these hydration tips in mind and applying them to your workouts and lifestyle, you can ensure that this doesn’t become an issue for you.

Friday, August 5, 2016

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Simple Steps To Eat More Fiber
If you're looking to take your fat loss results to the next level, one thing that you must be sure you're doing is getting enough fiber in throughout the day.
Not only is fiber going to be important for helping to keep your heart healthy and your blood cholesterol levels in a good range, but fiber is also vital to increase the satiety that you get between meals.
Those who are eating low fiber diets are often going to find that they get very hungry between meals and snacks on their plan, making it that much more difficult to maintain a reduced calorie intake.
Choosing foods that will contribute a good amount of fiber to your diet daily is one of the best methods to ensure you're getting enough.
Let's have a look at a few simple steps that you can take to get more fiber into your daily diet.
Add Flaxseeds To Yogurt
The first way to increase your daily fiber intake is to start adding flaxseeds to your bowl of yogurt. Flaxseeds are not only a very rich source of fiber, but they're also loaded in essential fatty acids which are imperative for good health.
Flaxseeds are going to help to control your blood sugar levels very well, so that you don't suffer an energy crash shortly after consuming the meal.
Add Frozen Vegetables To Soups
The next way to boost your fiber intake for the day is to start adding some frozen vegetables to any soups you're preparing.
If you're looking for a low calorie way to add more bulk to your diet, vegetables are it. Toss in a few handfuls of frozen broccoli, cauliflower, or carrots about 2-3 minutes before the soup is finished cooking and you'll have a nutrient packed meal in minutes.
Toss Berries Into Your Protein Shake
Moving along, another great way to increase your fiber intake for the day is to add some berries into your protein shake. Blackberries especially tend to be incredibly high in fiber so if you can add a half cup in with some protein powder, skim milk, yogurt, and a few ice cubes, you'll have a very nutrient dense shake in minutes.
Berries are also very rich in antioxidants, so will go a long way towards promoting optimal health.
Start Your Day With Bran Buds
Finally, the last quick tip to get more fiber into your day is to always try and start your day off with some bran buds. If you're someone who doesn't like the taste bran buds however, not to worry. You can easily mix in half a cup with whatever other cereal you choose to eat.
You'll hardly notice them in there but they will pack in almost 10 grams of fiber per serving.
So there you have some very simple yet highly effective ways to get more fiber into your daily diet. If you eat a fiber rich diet and then also use an appetite suppressant such as Phen 375, hunger will no longer be something that you struggle with on your diet plan.

Thursday, August 4, 2016

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Summer Gear Up: How Soon To Start Your Beach Body Workout
With the summer season quickly approaching, some of you may be wondering how soon you should start getting prepared for what’s to come. Everyone wants to look great during the summer as you’ll be wearing clothing that offers much less coverage and possibly be spending some time on the beach.
If you want to create your very own best ‘beach body’ look, you must know where to start as well as how soon to start.
Let’s look at a few of the main factors to consider when determining how soon you should begin preparing for the beach season ahead.
Assess How Much Weight You Have To Lose
The very first step you need to take is assessing how much weight you have to lose. If you have 20+ pounds to lose to get down to your ideal summer weight, it would be a great idea to get started now so that you can work at a moderate pace and not have to diet too incredibly hard. Giving yourself 3 months to lose this weight would be reasonable and allow you to stay safe throughout the process.
If you only have those last stubborn five pounds to lose, then beginning about a month before you want to reach your goal weight would be a smart plan.
How Strict Do You Plan To Diet?
The second thing that you need to consider is how strict you want to be when you’re dieting. The stricter you prefer to be, the less total time it will likely take you to reach that goal weight.
If you prefer a more relaxed approach to dieting with flexibility, then allowing a little more leeway time will be a good option. You may see progress at a slightly slower rate so you’ll want to account for this.
How Much Time Do You Have To Devote To Exercise?
The third thing to think about is how much time you have to devote to an exercise plan. If you can hit the gym almost every day for some form of exercise, you’ll likely see results slightly quicker than someone who is only working out for 30 minutes a couple times a week.
This isn’t to say that you have to devote hours and hours to your workout session, but making sure that you are realistic with the results you see based on the time frame you have is important.
How Well Do You Follow A Plan?
Finally, the last thing to consider is how well you follow a plan. If you’re someone who can stick to a plan without fail, then you’ll move forward with your progress without a hitch.
If you’re someone who often finds yourself falling off the plan time and time again, then you may need to allow for a little more time to get yourself to your end goal.
Fortunately, if you choose a good plan in the first place you shouldn’t have the problem of constantly falling off it, but if you are the type who does struggle, it’s important to take this into account.
Add an extra few weeks so that you can make up for lost time should problems occur.
There you have the main factors to keep in mind regarding how soon you should begin gearing up for beach season. Be smart with your approach and you will make sure to reveal your hottest body come summer.

Saturday, July 30, 2016

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Four Spring Foods To Add To Your Diet Plan
As you get gearing up for the spring season, it’s worth your while to think about some new foods that you can add to your diet to liven it up a bit, while enhancing your nutrition.
With the winter months over, it’s time to lighten up, going for fresher fare that not only tastes great, but makes weight loss a breeze.
Let’s have a look at four spring foods that you might consider adding to your diet plan over the coming months.
Artichokes
Artichokes are a food that is often forgotten about by many people but can offer some serious health benefits that you should definitely note. Artichokes contain 10 grams of fiber per serving, so are easily rated as one of the highest fiber containing foods out there.
They also only have 64 calories per cup, so are an easy add to the diet if you are looking to watch your body weight.
For anyone who feels hungry on their diet and needs to control their blood sugar level, this is a food to check out. Serve it as a side dish or consider making it into a dip.
Sugar Snap Peas
One excellent food to add to your stir-fries, chop up into your salad or simply snack on when the craving strikes is sugar snap peas. These peas contain just 26 calories per cup and work great added to a wide variety of dishes.
The crunch that they provide will work to satisfy your craving when you desire something crunchier and sweet.
They’re high in fiber, folate, and vitamin K, which is important to be consuming to maintain strong bones.
Asparagus
Continuing on with the trend of green vegetables, asparagus is another food that you should think about adding to your diet plan. Asparagus contains just four calories per spear, so load up on this food to keep your weight down.
Asparagus is easy to prepare simply by adding a small amount to some boiling water, steaming, and then adding some lemon juice and a small amount of olive oil if desired.
Serve it with some fresh dill and you’ll have an excellent side dish to accompany any meal.
Asparagus is awesome for boosting your immune system and will pack in some vitamin A, C, as well as important phytochemicals.
Cucumbers
Finally, cucumbers are another optimal choice during the summer months. These work great added to salads or eaten on their own when hunger strikes but you don’t want to consume any of your calories for the day.
Since they contain just 16 calories per cup, you won’t even have to factor this into your diet plan. Munch on them guilt free. Their high water content is also going to fill you up, so will keep hunger levels down low.
So there you have four great spring foods to consider at this time of year. Add these to your diet and you can soon kiss that winter weight good-bye.

Wednesday, July 20, 2016

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Eat Like An Athlete: Quick Tips You Can Follow
Whether you’re someone who is very intensely involved in your workout sessions or you’re someone who just wants to look like and athlete, learning to eat as an athlete eats can help get you there.
Athletes understand the important of following a good diet plan in terms of achieving their ideal body weight and as such, choose foods that will help not hinder their progress every day.
Because they have this higher level of motivation to perform optimally, most of them don’t have some of the motivational problems that other people suffer from when sticking to their diet plan. For you, you’ll to reach deep down inside yourself and summon that higher level of motivation so that you can stick with the program over time.
Let’s have a quick peak at some of the top things to keep in mind so that you can train like an athlete.
Eat For Fuel Not Emotion
The very first thing that athletes are doing that you should be sure to do yourself is to eat for fuel, not emotion. This means that you should never be eating purely for the sake of eating when you aren’t even hungry.
An athlete knows that their body is going to have variable hunger levels over time based on what they’re doing for their workouts and will adjust their diet accordingly. They don’t eat for any other reason than hunger or recovery so they don’t have to worry about weight gain nearly as much.
Know Your Activity Level
The second principle that athletes follow that you should make note of as well is that they understand their activity level and how this relates to their diet plan. They know that on days they are more active, they’re going to burn up a very high amount of calories.
On days they’re less active, their calorie burn just won’t be as high. Thus, they reduce their calorie intake accordingly.
They don’t try and push through intense workout sessions while starving themselves because they know that performance will suffer and they may lose lean muscle mass.
You need to do the same. Movement takes energy so you must supply this extra energy to your body.
Don’t Shun Carbs
Another must-do if you want to eat like an athlete is to avoid shunning carbs entirely. Athletes understand that carbohydrates are their body’s preferred source of fuel and as such, they feed themselves the carbs they need.
As a result of this, they don’t experience nearly the same degree of metabolic slow-down that others do while dieting, enhancing their body weight control.
You may not need as many carbs as an Olympic athlete does, but you do still need healthy carbs in the picture.
Get Enough Protein
Finally, the last thing that athletes are doing that you should focus on doing yourself is getting enough protein. Protein is going to be vital for repairing your muscles, increasing your metabolism, and helping you see the most optimal results total.
Add more protein to your diet and you’ll instantly notice a difference in how you feel on a day to day basis.
There you have some quick tips to help you eat like an athlete. Which are you missing out on?

Friday, July 15, 2016

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Four Steps To The Body Of Your Dreams: Your How To Guide
If you’re on a mission to build the body of your dreams, it’s vital that you’re making sure that you have a good game plan in place. Many people set out with an end goal that they want to achieve, but don’t take the necessary steps to figure out how exactly they are going to achieve it.
If you want to see good results, you must make sure that you’re following a smart protocol that is designed to work with your body to get you the look that you’re after.
Let’s give you a step by step guide for doing so.
Step One: Determine Your Look
First things first, you need to get it clear in your mind the precise look that you’re going for. If you don’t have a clear visual in mind of what it is you want to look like, it’s hard to develop a training routine that’s going to be effective.
Remember to keep this ‘look’ you desire reasonable and realistic, otherwise you’re fighting a losing battle from the beginning.
Step Two: Plan Your Diet
Once you have your desired look, then you need to form a diet plan. If the look involves getting slimmer or leaner then a reduced calorie intake needs to be utilized. If the look involves getting larger and building muscle or adding curves if you’re a female, then adding more calories to your current diet will be necessary.
A good place to start is adding or subtracting 300-500 calories in either direction as this should get you seeing progress quite quickly.
Then make sure that you eliminate all the processed and refined foods from your diet, so you’re eating as many natural foods as possible. Get an even mix of proteins, carbs, and fats in each snack, with the carb and fat intake being slightly lower for those looking to lose weight and higher for those looking to gain.
Step Three: Design Your Weight Workout
After the diet is in place, then it comes time to design a workout. Weight training is the best exercise for reshaping your body, so it’s what you’ll want to turn to.
If you want to bring out more muscle definition in certain regions, add in a few isolated exercises for those muscle groups. Be sure that you also have the compound exercises in place as well, as these will be key to building full body strength and conditioning.
If you want to lose fat, aim to keep the rest breaks between sets shorter as this will enable you to experience a better metabolic boost after each workout.
Step Four: Factor In Cardio
Finally, the last step is to factor in cardio. If you’re trying to fill out or build muscle, your cardio exercise will be minimal as you don’t want to be burning off too many additional calories.
If you’re looking to lose fat on the other hand, then you’ll want to add more cardio in.
Cardio should be a mixture of interval session as well as longer, moderate paced sessions to keep good balance in your program.
Just be sure to never let yourself sacrifice your weight lifting performance for cardio training instead as cardio simply isn’t as effective for changing your body.
So there you have the top things that you should remember with regards to designing a complete body transformation plan. If you take the time now to lay everything out, all you’ll have to do is follow your ‘road map’ for success.

Thursday, July 14, 2016

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Healthy Easter Treats That Won’t Ruin Your Diet
With Easter right around the corner, some of you may be feeling some slight anxiety with all the goodies lying around at how well you’ll be able to stick with your diet plan.
Chocolate is a huge craving for most people and at this time of year, there is definitely no shortage of chocolate to be found.
So how can you stick with your diet and possibly enjoy a treat or two? The key is having a game plan and preparing some Easter treats that won’t ruin your diet.
Let’s have a quick look at some options to consider.
Chocolate Pudding With Mini Marshmallows
If chocolate is what you desire, than whipping up some home-made chocolate pudding is your safest bet. Since many Easter treats are marshmallow based, incorporate a few mini marshmallows into your recipe for added effect. At only a few calories per mini marshmallow, as long as you only add 5-10 per serving, this really isn’t going to be too detrimental to your diet plan.
Whip up the sugar-free, fat-free pudding powder mix with some skim milk and a scoop of protein powder for a nutritionally balanced pudding mixture and then top with the marshmallows.
Hot ‘Chocolate’
The second Easter treat that you can prepare that will help you keep your diet intact is some hot chocolate. Hot chocolate is a great treat to have after dinner while you’re sitting around relaxing with friends and family and won’t weigh you down like other desserts will.
To prepare your healthy hot chocolate, use a small amount of hot chocolate mix, combined with heated skim milk and half a scoop of chocolate or vanilla protein powder.
The added protein boost to this beverage will help you stay lean and ensure that you don’t get the blood glucose spike you otherwise would from the bit of sugar in the hot chocolate mix.
Calorie Free Jelly Gummies
Finally, the last healthy Easter treat that you can prepare if you’re the gummy type and aren’t craving chocolate is calorie free jelly gummies.
These are very easy to make and won’t do any damage at all to your diet. To prepare them, purchase a package of sugar-free Jell-O pudding powder and prepare it using about half of the water that’s called for.
Pour the mixture into small molds to form your jellies and let set overnight. These will have a thicker, chewier texture than regular Jell-O would and still be calorie free.
If you’d prefer to infuse them with added protein content, consider adding a scoop of fruit-flavored protein powder in. This will still keep the calorie count down but is an excellent way to take in more protein for those that struggle with this.
Don’t let diet fears get you down this Easter season – get smart with your food choices and you can enjoy the holiday and maintain your lean body without a problem.

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Spring Clean Your Attitude – How To Mentally Prepare Yourself For Success
If you’re getting started with the weight loss journey, one thing that you should check and get into place before you begin is your attitude. Many people take the time to set themselves up on a sound diet plan and make sure that they have their workouts entirely figured out, but then completely overlook where their mind’s at.
If you aren’t in the right mind state, this will definitely transfer over to the results that you see.
So how can you shift your thinking from where it is now to where it needs to be? Let’s look at some important points to remember about making sure you maintain a proper attitude.
Assess Your Self-Statements
The very first step to adjusting your attitude is to take a closer look at the self-statements that you’re saying to yourself. This includes the little things that you say throughout the day that impact the way that you feel about your progress.
For instance, if you eat something you shouldn’t at lunch, do you instantly start berating yourself, saying that you’ll never be able to achieve success because of this one minor bump in the road?
If so, you’re setting yourself up to fail. Many people are not even fully aware of the negative self-statements they’re using on themselves so awareness is your first step.
Spend a few days simply listening to those voices so that you can get a clearer picture of what they are saying.
Clear Away Any Limiting Beliefs
Second, you need to clear away any limiting beliefs. This could be a belief that you are just not capable of sticking with a diet or that you can’t give full effort in your workouts because you’re just not athletic enough.
Ask yourself what proof you have to confirm these statements. Are there any solid facts that back up these beliefs?
If you take some time and really assess how you came to believe these things, you may just see that your reasons are not at all based around realty.
This simple realization on its own can work wonders for improving your self-beliefs.
Formulate A List Of Self-Affirmations
Finally, the last step to improve your attitude is to formulate a list of self-affirmations. This is where you come up with a list that states positive things about yourself and your abilities. This could expand outwards to your career, personal life, or any other areas that you feel you excel at.
The main point of this list is to get you feeling good. You want to prove to yourself that you are capable of achieving success if you put your mind to it.
This positive frame of mind will then transfer over to mean a higher effort given on your part throughout your workouts, which then yields better results.
Now you can see the main points that you should consider to help adjust your attitude for the better so that you can move forward and see weight loss success.

Thursday, July 7, 2016

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Can Weight Loss Hypnosis Help You?
One of the hottest trends going around right now is that of weight loss hypnosis. People who have tried to diet before in the past and failed miserably are now giving this trend a try, hoping that it may hold the key that unlocks them to greater success.
But, will it really work? Is it the answer to your prayers?
There are a few things that you must understand first before you make an informed decision.
Let’s go over what you need to know.
You Must Be Suggestive
The very first thing that you must remember is the fact that in order for weight loss hypnotherapy to work, you do need to be suggestive.
Those who are easily moved into a suggestive state will be able to be hypnotized fairly readily, while those who can’t, won’t.
It’s really as simple as that. Some people are great with hypnosis, but for others, the effects aren’t going to have that much of an influence on them. Of course, this does in part depend on the skill of the hypnotist that you’re working with, but keep in mind that some people will just find it naturally works better for them.
It may be worth your while to be hypnotized for something relatively minor (such as for entertainment purposes) first to see how suggestive you really are.
You Will Still Have To Work
Second, it’s important that you do remember that just because you are hypnotized, this does not mean you won’t have to do some work.
You’re still going to have to put in effort to eat properly an exercise regularly. It won’t take away from that so for those who hope this is some magic cure that means they will no longer have to even try and weight loss will just come right off, they are in for disappointment.
You do still have to put in effort to see results. Failing to believe that is setting yourself up to fail.
You May Need Repeat Sessions
Finally, the last thing that you’ll want to keep in mind if you’re considering using hypnosis as a method of losing weight is the fact that you may need to get repeated sessions with the hypnotist.
Some people view it as a one-shot cure-all. They go once and magically, they are no longer doing behaviors that prevent weight gain from occurring.
While in a few cases it may be this simple, in most, it’s more complex than that. Especially if your habits have been highly ingrained in you for years, you may require multiple sessions on an ongoing basis until you finally reach your goal weight.
And even then, you may still require occasional check-ups to ensure it doesn’t become a problem again.
So if you’re going to consider it, just be sure that you are open to the idea that it could be a long term endeavor.
So there you have the facts to know about this rising trend in weight loss. If you’re really struggling, it may just be the thing to help you out.

Sunday, July 3, 2016

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Three Calorie Burning Moves To Add To Your Workout Program
As you get ready for the holiday season, one thing that you’ll want to make sure you’re doing is including the top calorie burning moves into your workout program. By revving up your calorie burn per session that you complete, you’ll ensure that you get the best ‘bang for your minute’ in terms of the fat burning you do get during each workout, helping to fend off the typical holiday weight gain that comes on at this time of year.
There are certain exercises that you can do in the gym that will burn far more calories than others, so by placing more of your focus on these activities rather than the lower calorie burning ones, you can take your progress up a notch.
Let’s have a quick peak at three great calorie burning moves that you’ll want to consider. You’ll notice that these are all joint exercises meaning that you perform one rep of one move and then move right into a rep of the second. This approach is going to give you double the benefits in the same amount of time, making sure that your workout session is short yet still highly effective.
Deadlifts To Bent Over Rows
The very first exercise to consider adding to your workout program is the deadlift to bent over row. This move is going to be excellent for working both the lower and the upper body at the same time.
To perform it, begin with a deadlift and move all the way down to the ground with the barbell. Then raise all the way back up again to complete that rep, before lowering down until the back is at 90 degrees. Pause for a very brief moment and then row the weight up towards the center of the body as you would in a traditional bent over row.
Pause at the very top, thinking of squeezing the shoulder blades together and then lower back down to complete the rep.
Squats To Shoulder Press
The squat to shoulder press is a compound exercise to also consider adding to your workout plan. The squat is one of the best movements that you can do for strengthening the lower body and when you add a shoulder press to the movement, you’ll hit the upper body as well.
When doing this exercising pairing, you’ll want to be sure that you keep your back flat the entire way through, thinking of squeezing the bum as you press the weight overhead.
This will help to reduce the chances that you suffer from a lower back sway, later on developing lower back pain.
Lunge To Bicep Curl
Finally, the last exercise that will torch calories fast and help ensure that you don’t suffer from weight gain throughout the holiday season is the lunge to bicep curl. This exercise is perfect for working the glutes, hamstrings, quads, as well as the biceps, so will be multi-muscle oriented as well.
When performing this one make sure that you move through the full range of the bicep curl at the top before moving back down into the lunge.
So there you have the top three fat torching exercises to add to your workout this coming holiday season. Add these and you’ll keep the pounds at bay.

Thursday, June 30, 2016

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Making Smart Alcohol Choices
If you’re on a fat loss diet program, alcohol is something that you should be strictly limiting. Not only is alcohol very calorie dense coming in at seven calories per gram, but it’s also going to put an immediate halt to all fat loss progress going on when you consume it.
Not to mention the fact that when you indulge in a few drinks your will power to stick with your diet will also go down, therefore it could cause you to start eating foods that you shouldn’t.
That said, not everyone can cut out drinking from time to time as it is something that’s heavily linked to normal socialization, so if you feel like drinking isn’t something that you can give the boot to, at the very least it’s helpful to know which drink choices you should be choosing.
Let’s have a look at the top considerations.
The Good
Straight Liquor With Seltzer Water
The very first choice that you should consider is one ounce of your favourite liquor with simple seltzer water or plain water. This will contain only around 70 calories per drink, so is a much lighter option.
If you can alternate this with one glass of plain water, all the better.
White Wine
If wine is your thing, the good news is that this is also a relatively lower calorie choice as well. Most wines range from 90-150 calories per glass depending on the variety, so if you keep your total number of glasses down, it doesn’t have to destroy your diet plan.
Like the above, it’s always a good idea to alternate one alcohol drink with one non.
Light Beer
Light beer is another choice that you may want to consider. If you’re a big fan of beer but don’t like what it does to your weight, light beer is almost half the calories so will be much less devastating to your diet plan.
Light beer is also lower in total carbohydrates, so that’s definitely a plus as well.
The Bad
Creamy Liquors
Now we move on to the less than optimal choices. Creamy liquors are one drink to beware of as they contain alcohol, fat, and sugar in one, so will really be a doozy as far as sticking with your diet is concerned.
Often these are mixed with milk as well, so while the milk is healthy, it will add extra calories. Most creamy liquors will come in around 120 calories per ounce, so it will add up quickly.
Frozen Beverages
Frozen slushy beverages are also something to be very careful about. These can easily contain upwards of 400 calories once everything is added in and will do a real number on your waistline.
They contain far too much sugar as well, which will be very bad if you’re trying to prevent a hangover. The combination of so much sugar plus alcohol entering the body is a sure-fire recipe for body fat gain. The sugar will spike the insulin levels and since there is no carbohydrate oxidation taking place (as the body will be 100% focused on burning off the alcohol calories), this means that sugar will move right into body fat stores.
Cocktails
Finally, the last beverages to avoid are any fancy cocktail like drinks. These also contain higher amounts of sugar and will often contain more than one different type of alcohol as well.
Most come in at around 300 calories or more, so will put a big dent in your diet if you have two or three that evening.
So be sure that you keep these points in mind if you do plan to drink on your diet. Alcohol does tend to hinder your progress so you really must make a choice as to what is most important to you – weight loss success or indulging in your favourite drinks.