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Best Fall Foods To Boost Fat Loss
Looking to shed that bit of extra weight you put on over the summer months? If you indulged in just a few too many adult beverages while out and about at gatherings and campfires, not to mention tasted almost all the summery treats you came across, as the fall sets in, you might be looking to undo the damage.
Making some smart changes to your diet at this point is a great way to get the weight loss process kick-started and yourself back on track.
If you do like most people however and start feasting on the comfort foods of the season, you aren’t going to be seeing the results that you had hoped for.
Winter foods can be just as troublesome for weight gain if you aren’t careful, so it’s imperative you understand how to go about making your choices properly.
Let’s have a look at the best fall foods that will help you boost your fat loss results.
Spaghetti Squash
First up on our list is spaghetti squash. If you’re a pasta lover who can’t bare the thought of going more than one week or two without your beloved pasta dish, then this will be the perfect substitute.
Spaghetti squash has a very similar look and structure as angel hair pasta and can be used in exactly the same manner.
Best of all, it’s far lower in calories so will be ideal when you’re trying to curb your intake.
Broth Based Vegetable Soups
Moving along, a second terrific food to choose this fall is broth based vegetable soups. These are an excellent choice since they’re highly filling, highly nutrition, and very low in calories.
Prepare yours with some low-sodium chicken or beef broth, as many vegetables as you can get in, a small amount of barley for healthy carbs, and then a main protein source such as chicken or shrimp.
This will give you a very complete meal that’s ready in minutes. Make a big batch and freeze some in individual serving containers for the meal on the go.
Ground Turkey Meatballs
Ground turkey meatballs are the next item on the fall foods list that you should be eating on a regular basis. These are excellent since they’re lower in fat and high in protein, so will work well with just about any diet.
Prepare them as you would regular style meatballs with egg whites and oats. Just do be sure that you are using a lower calorie sauce after cooking them to serve them up in a healthful manner.
Pumpkin
Finally, the last of the fall foods that you should be eating to lighten your diet up is pumpkin. Pumpkin is great for adding into baked goods such as muffins, for adding to oatmeal with a little pumpkin spice for added flavor, or for adding into desserts as well. Canned pumpkin is very low in calories and will add more moisture to your dishes, so is the perfect selection when you need to shed fat fast.
So there you have some of the smartest foods to eat this coming fall. If you’re wise with your choices, you should have no problem shedding those few extra pounds gained during the summer season.

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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.

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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?

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Fall Fitness Activities To Get Back Into Your Groove
If you’ve fallen off the fitness bandwagon over the summer as you choose to forgo your gym workouts with summer activities such as swimming, beach volleyball, golf, or simply lying on the beach, now is the time to get back on top of your game.
Don’t automatically think that this means you need to head straight back into the gym full time however. If you’ve found that you were far more motivated to keep active over the summer since you were stepping away from the gym and doing other activities instead, keep doing this.
The most important thing to seeing results from any workout program is actually getting those workouts in. If you are unable to stay committed to doing the sessions themselves, this will definitely hinder your progress and influence your results.
Fortunately, there are many great fall activity offerings to consider.
Let’s look at a few to get you started.
Rollerblading
The first fall activity to consider doing is rollerblading. Rollerblading is a great option at this time of the year because you won’t get so hot while you go about your workouts and therefore may push yourself harder than you otherwise would.
Rollerblading is excellent for giving a strong cardiovascular boost and for also strengthening the entire lower body.
Football
With football season underway, take part and play a few games yourself. The nice thing about football is that it mimics interval training very well due to its stop and go nature, making it ideal for those who want to boost their metabolism and enhance their overall fat burning results.
Football can be played with just a few people or is also great in teams, so consider getting a few people together for a recreational game once per week.
Or if you’re really ambitious, you can also join an outdoor recreational league instead.
Cycling
Cycling is also really great at this time of year as it’s going to help boost your lower body strength and will increase your muscular endurance.
If you can find a hilly path somewhere to cycle, this will make the activity even more effective as then you’ll be challenging your lower body every step of the way.
Cycling is a great activity for anyone who plays other sports demanding lower body force generation capacity and is also good for those who can’t run due to knee pain.
Raking Leaves
While not considered a recreational activity per say, if you have leaves to rake up outside, this is a perfect way to get in your physical activity for the day. Raking leaves will burn plenty of calories and work all the primary muscles in the upper back as well as the core and to some degree, the lower body region as well, so you really can’t go wrong with it.
So this fall, consider any one of these activities. Add these to a full body workout program performed twice per week and you’ll have a well-rounded fitness plan developed for yourself.

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Top Diet Trends To Jump On This Year
With the New Year now underway, many of you may be looking at little things that you can do to improve the nutrition of your diet. Constantly staying on the lookout for the latest research regarding what works and what doesn’t when it comes to your diet is important if you hope to see success.
Recently a study put out by Pollock Communications listed a few key points that you should keep in mind. If you can start to incorporate these into your very own diet program, you should see progress coming your way.
Think Green
The first trend is to think all natural. The more natural you can make your diet, the better says dieticians of this research group. Much focus in today’s world will be placed on eating foods that come in their completely natural state while turning away from all the processed foods that line the supermarket shelves.
Use Herbs More Often
The second trend that you’ll see being mentioned more often in 2012 is using spices to add flavor to your foods rather than condiments and sauces. Many spices have their own unique benefits as well, so this further adds to the benefits you’ll receive from having them in your diet plan.
Just be on the lookout for high-sodium spices and make sure that you stay away from this variety.
Focus On Micronutrients
Micronutrients will be another large focus for many people moving into the coming year. Rather than strictly looking at how many grams of protein, carbs, and fats you’re consuming, more people will be looking at fiber, antioxidants, vitamins and minerals.
More awareness is being raised about just how important these nutrients are to form a healthy diet so people are starting to make sure that their diet doesn’t have any weak spots where nutritional density is low.
Seasonal Produce Is Big
More focus is also going to be placed on all the seasonal fruits and vegetables that you can buy. Far too many people are getting in the habit of consuming the same foods day in and day out and this is having a very negative impact on their nutritional standing.
Start experimenting with new options when you see them at the supermarket.
Use MyPlate As A Guide
The old food guide is now being replaced by a new guide – the MyPlate guide, which has a brand new set-up to consider for your food consumption. With this set-up, you’ll be having half your plate divided between protein sand grains, with the other half consisting of vegetables and fruits. Dairy will be a small serving on the side to add extra protein and calcium.
This much smaller dedication to grain products is going to help to combat diabetes along with many other negative health conditions associated with a very large carb intake.
So there you have the primary points to consider as you move into 2012. Follow these and you can feel confident your diet will be better because of them.

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Obesity And Mobility – Looking Beyond Appearance
As you go about your health and fitness diet plan, you're likely monitoring your progress closely in the mirror, taking note about just how close you're moving to your goal.
You have a certain physique image in mind that you want to attain and are working hard to get to that slim, attractive figure.
But, you don't want to make the mistake of just putting all the focus on your physical appearance. While looking good definitely is important as it will increase your self-confidence levels and allow you to feel better overall, you can't discount the physical limitation that you will remove when you do lose the excess weight.
Let's take a closer look at this issue so you can be sure that you keep it in mind as well. The more positive benefits you know that come from successful weight loss, the higher your motivation will be to continue.
Obesity And Joint Stress
The very first thing that you really must think about is the fact that with all that excess weight you're carrying around, this will be a great stress load on all your joints. If you want to maintain an active lifestyle, you may start to find that you suffer from knee, hip, or lower back pain over time.
The more weight you're carrying, the worse this problem will be and in many cases it will seriously hinder your overall mobility and quality of life.
Obesity And Muscle Fatigue
Another issue related to obesity and mobility is the fact that your muscles will be much quicker to fatigue when you have an extra 30-60 pounds on your frame.
For you, each time you perform any sort of physical task it will almost be as if you're putting your body through a weight lifting session.
While many people who are obese have come to grow stronger muscles because of this, often they are still not strong enough to overcome the fatigue that's brought on from carrying this excess weight.
Shedding the extra fat will really make a remarkable difference on just how fatigued you feel at the end of the day. With the weight gone, you'll find you'll have energy all the way up to when you're ready to go to bed.
Obesity And Heart Rates
Finally, the last factor that links obesity to mobility is the heart rate factor. When you're carrying around all the fat mass on your body, you're going to have to work that much harder to transport yourself around and this is going to place great strain on your heart.
You'll find that you get breathless walking up even a short flight of stairs and experience higher than normal heart rates because of it.
Having such a high heart rate is not going to be healthy and could eventually cause your heart to become overworked, so this is yet another reason to really focus on shedding the excess weight so that you get to a healthier state.
So there you have all the many reasons why appearance shouldn't just be the primary focus of your weight loss plan. If you want to sustain a higher quality of life over time, then you must do something to rid yourself of the excess weight.

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Why You Should Toss Your Scale Today
If you’re on the quest for successful fat loss, one of the best things that you could do right now, contrary to what most people believe, is chuck your scale.
“But how will you know if you’re progressing?” you might think. The truth of the matter is that there is really no reason to have a body weight scale in your house.
Let’s go over why this is and present you with some smarter strategies for faster success.
The Problem With The Scale
The big issue that occurs with the scale is the fact that the scale will not account for fat or muscle mass lost, or will it take into account you gaining water.
If you eat a high salt meal the night before, it’s highly likely and probably that you could be two to three pounds heavier the next day.
Did you gain body fat?
Definitely not.
Your body is just retaining water from the extra sodium you took in. Most people don’t realize this, thus it instantly causes disappointment and frustration to set in, which then may lead them to pack their diet in entirely.
Additionally, if you’ve been working out hard and gain lean muscle tissue, this could make your scale weight go up, which you would then view as a negative thing. But really, it’s a very positive thing.
More lean muscle mass means a firmer, fitter body, plus a higher metabolic rate. It’s really a win-win, yet few people would celebrate the scale going up.
The Better Approaches
So what’s the better approach? How can you measure your progress if you aren’t using a body weight scale?
The first great strategy is to simply use the mirror. Let the mirror be your guide.
Do you look leaner? Look more defined? Can you see your waist size decreasing? If so, these are all great indications of progress. Chances are, you will be moving in the right direction.
In addition to this, you might also consider getting your body fat test taken. This is the true way to measure your progress as your body fat will represent how much actual body fat you have on your body – which is what you want to decrease.
It gives the complete picture of what’s going on so that you know that your body fat is in fact changing.
Finally, the last method to use is the clothes trick. If you’re losing body fat, chances are your clothes will fit looser, even if you are gaining muscle mass since muscle tissue is such dense tissue altogether.
If you are now fitting into jeans you never used to, this is a very good sign and you should keep on doing what you’re doing because you’re on path to success.
So there you have the main things to consider about the scale. It really doesn’t work in your favor in any way, so choose otherwise. Use a different measurement and you’ll likely have more success because of it.

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Your Quick On-The-Go Holiday Workout
As you gear up for the coming holiday season, time is something that you’ll likely be running a bit short on. With so many things going on around you, it can be trying to find the time and energy to hit the gym on a regular basis. As such, how will you ever fend off the typical holiday weight gain that so many people experience at this time?
The key secret to keeping yourself in check this coming holiday season is to have a good on-the-go workout figured out. This workout will allow you to get in and out of the gym in record time so that you can go about your day without having to sacrifice your fitness level.
Let’s have a quick peak at what you should know about creating an on-the-go holiday workout.
Superset Exercises
The best tip to shorten the duration of any workout program is to use superset or trisets. This is where you’re going to pair two exercises immediately back to back, one right after another. This saves the rest period that would normally take place between them and will also increase your heart rate better throughout the workout as well.
Use Compound Movements
Next, also be sure that you’re using compound movements. Compound movements are those that are going to work more than one muscle group at once, giving you a better metabolic response from the session and cutting back on how many exercises you have to complete with each workout that you do.
Perfect compound moves to include are the push-up, bench press, squat, lunge, step-up, deadlift, split squat, shoulder press, bent over row, pull down, pull-up, and plank. Make sure that you are using these over isolated exercises at all times.
Use A Full Body Approach
Finally, since time is of the essence not only during the actual time period you spend in the gym but also in terms of how frequently you are able to get into the gym each week, go with a full body approach rather than a split body approach instead.
A full body approach means that you really only need to get into the gym two to three times per week, leaving you plenty of days to take care of other things that you have to get done.
A full body approach is also going to really help you torch calories quickly as well, further making it easier to maintain your body weight this coming holiday season.
Let’s have a quick peak at a sample full body workout for you to consider. This should really only take about 20-30 minutes in the gym and you will only need to rest for about 30 seconds or so between each set.
Triset 1:
Push-ups – 15 repsSquats – 12 repsBent Over row – 10 reps
Triset 2:
Pull-Ups – 10-15 repsLunges – 12 repsShoulder Press – 10 reps
Superset 3:
Step-Ups – 15 repsLying leg raises – 15 reps
Superset 4:
Deadlifts – 15 repsLat Pull-downs – 15 reps
So make sure that you don’t stress out over your workouts this holiday season. Instead, be smart and use these strategies instead. To get additional help maintaining your weight during the holiday season or maybe even losing a few pounds, check out Phen 375.