Keys to successful weight management

Nutrition:

Healthy eating is the foundation for any successful weight management program. There is no “magic” food or diet plan to help you lose weight and body fat, and keep it off. Try hard to avoid eating processed and packaged foods as often as possible. This can be accomplished by shopping the perimeter of the grocery store. Here is where you'll find fruits, vegetables, lean chicken, beef and fish, as well as yogurt, cheese and whole grain products. Moderation and balance is the key, so be mindful of portion sizes and eat a variety of fiber rich fruits and vegetables. 

Exercise:
Those who think they have no time for exercise will sooner or later have to find time for illness.

Daily physical activity goes hand in hand with healthy eating for long-term successful weight management. In addition to the weight management benefits of exercise, one can help reduce their risk for many of the chronic diseases that plague our society including heart disease, type 2 diabetes and many forms of Cancer. Exercise should be fun and include activities that involve resistance exercises such as pushups, pull ups, dips and weightlifting, along with aerobic exercises such as running, cycling and swimming. Losing body fat and increasing lean muscle tissue helps to increase your metabolism making you more efficient at burning calories. If you don't build/maintain muscle through strength training, weight loss can come at the expense of lean muscle loss which results in a decrease in metabolism. Make sure to vary your workouts each day to keep it interesting and challenging.

Dietary Supplements:
Dietary supplements in conjunction with healthy eating and regular exercise may help support your weight management and lifestyle goals.


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5 Bodyweight Moves That Burn Fat....FAST

Most dieters today assume they need expensive gym memberships, fancy running shoes, or restrictive eating plans to get in shape. But before that stuff was invented, people had to exercise using only their bodyweight.

Throughout history, bodyweight exercises have been a consistent component in military training regimes. And largely due to its inexpensive and convenient nature, bodyweight training has stuck around because it works. Outside of an armed forces setting, bodyweight exercises are used to train athletes, and have once again becoming a staple of many of the best fat burning and muscle building workouts available, anywhere.

Here are 5 of the best bodyweight exercises to help you burn fat in as little time as possible:

1. Jumping Jacks I know what you’re probably thinking, “Aren’t jumping jacks a little basic?”Well, yes and no. They’re basic in so far as they’re a simple exercise, and you probably did them in pre-school, but that doesn’t mean they aren’t effective.

Jumping jacks can help you burn fat and get fitter, but the real reason I put them at the top of the list is because they’re a great way to warm up. Performing them before your workouts or other bodyweight exercises will help prepare your body for exercise, making your workout more effective and increasing your fat burn.

2. Push-Ups Push-ups are one of the best upper body exercises in existence, hands down (pun intended!). Even with access to a barbell and dumbbells, I often opt for the good, old-fashioned push-up instead. That’s because they’re convenient (no waiting around for a machine to free up), they develop a great deal of strength, and they are arguably safer for the shoulders than many weight-bearing exercises. Plus, there are a ton of variations to make them more difficult.

The problem is, people don’t always do them properly. Here’s how to do them right:

• Keep your head, neck, torso, and hips in a straight line. (It helps to brace your abs.)
• Keep your elbows close to your body—don’t let them flare out.
• Lower yourself down, and then push back up in a controlled movement.
• If a regular push-up is too difficult, do them against a wall to begin with. Using the same form as above, stand facing a wall, place your hands against the wall in front of you and push back and forth. Over time, do this on lower surfaces (such as a sturdy table or chair), until you are eventually ready to do a regular push-up from the floor.

3. Squats Squats are often hailed as the king of exercise moves.That’s because they involve a lot of muscles, which in turn means they burn a lot of calories. You learned to walk by squatting, but as natural this movement is, you might have forgotten how to do it. Here’s what you need to get started:

• Stand with your feet shoulder-width apart.
• Keeping your heels planted, lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor.
• Pause, and quickly stand back up again.

4. Burpees Burpees are an awesome, calorie-torching, strength-building, full-body exercise. They’re also hard work, so it’s important you master your form and ease yourself in. Just follow these simple steps:

• First, get into a squat position (as above).
• At the bottom of the squat, reach your hands out and onto the floor in front of you.
• Kick your feet back into a push up position.
• Return your feet to the squat position as fast as possible.
• Immediately jump up into the air as high as you can.
• Squat back down and repeat!

The great thing about burpees is that they are a high-intensity exercise. This means that not only will you burn calories at the time, but they will ramp up your metabolism so much that you’ll be burning additional calories throughout the rest of the day.

5. Jumping Rope Jumping rope is one of my all-time favorite exercises.It’s the only exercise on this list that requires some equipment, but a rope is so cheap I think I can get away with it. Similarly to jumping jacks, jumping rope is a great way to warm up, but the great thing about it is that it can easily be made more difficult. If you continually push yourself to get quicker, do it for longer, or learn new techniques, you can ensure that it never becomes too easy.

Keeping the intensity high is a sure-fire way to burn loads of calories and melt fat fast!

These are my go-to exercises when I’m traveling or can’t make it to the gym. What are your favorites?

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Lunch Ideas With Whole Grains, Vegetables, & Lean Protein

Eating a balanced diet of whole grains, vegetables and lean protein will help you stay healthy and avoid weight gain. A nutritious lunch is important to replenish lost energy and keep you full until dinner. Vegetables and whole grains have notable amounts of fiber that slow digestion, so they’ll keep hunger at bay; whole grains also have carbohydrates to fuel your muscles. Lean protein contributes to muscular energy and helps make lunch satisfying.

Chicken Pita

Whole-wheat pita bread is healthful and convenient. You can fill it with a chicken and vegetable mixture for a sandwich-type lunch. Prepare your filling in advance. When you cook the chicken, steam it instead of preparing it in oil. Steam your chosen vegetables with the chicken or eat them raw. Broccoli, cauliflower and squash are tasty choices. For flavor, toss your chopped chicken and veggies with balsamic vinegar before spooning it into your pita bread. One chicken pita made with one small pita, 3 ounces of skinless chicken breast and a 1-cup mixture of broccoli and cauliflower has 200 calories, 23 grams of protein, 21 grams of carbohydrates and 3 grams of fat. If your filling seems bland, add your favorite spices and seasonings; garlic powder, onion powder or ground black pepper work well.

Bean Salad

If you don’t eat meat, beans are an excellent lean protein source. Toss them with whole grains and vegetables to make a healthful salad. Great northern beans are a delicious, creamy choice for the base of your salad. Toss them with leafy greens such as spinach or butterhead lettuce for bulk and add a sprinkling of cooked brown rice for texture. To flavor your salad, toss it with cider or balsamic vinegar or add powerful seasonings like crushed red pepper, ground white pepper, grated ginger or crushed garlic. A salad made with 1 cup of great northern beans, 3 cups of spinach and 1/4 cup of cooked brown rice has about 285 calories, 18 grams of protein, 52 grams of carbohydrates and 1.5 grams of fat.

Rice Bowl

Brown rice makes a delicious and filling base for a simple rice bowl. Add a 3-ounce serving of pork tenderloin and some edamame for protein to complete your lunch. Slicing the pork tenderloin in thin strips and steaming it is the healthiest way to cook it. If you wish to cook your edamame, you can steam it with the pork. The dish will seem bland until you add seasonings such as grated ginger, ground white pepper, allspice, garlic powder and cilantro. A rice bowl with 1 cup of brown rice, steamed pork tenderloin and 1 cup of edamame has 425 calories, 34 grams of protein, 55 grams of carbohydrates and 8 grams of fat.

Turkey Soup

Soup made from barley, turkey breast, carrots and celery serves as a comforting and filling lunch. Use skinless turkey breast to keep it low in fat. To flavor the broth, don’t use sodium-laden stocks, instead add bay leaves, basil, parsley, dill, sage or other herbs to infuse the cooking water. The barley, turkey and veggies should finish cooking at roughly the same time. A bowl of soup with 1/2 cup of barley, 3 ounces of turkey breast, 1/4 cup of chopped carrot and 1/4 cup of chopped celery has around 205 calories, 24 grams of protein, 26 grams of carbohydrates and 1 gram of fat.

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Benefits of Eating Lean Protein

Muscle-Building Power

Proteins are the body’s building blocks: bones, muscles, skin and blood are all made up of protein. After a tough workout, muscles are rebuilt and repaired by the proteins you eat.

Weight Loss Aid

When trying to lose weight, protein foods help you feel full longer, likely reducing the total number of calories eaten per day. A 2008 study in the "American Journal of Clinical Nutrition" showed that protein increases satiety, and may increase metabolism. Consuming protein will also help the body maintain lean muscle mass, which is critical for a healthy weight loss plan.

Heart Healthy

 A diet higher in protein may provide heart benefits. When study participants shifted 10 percent of their calories from carbohydrates to protein, they experienced a 21 percent reduction in their risk for cardiovascular disease. Their cholesterol levels improved and blood pressure lowered. The higher protein diet provided even greater health benefits than a traditionally healthy diet with higher consumption of carbohydrates.

Why Lean is Important

Though protein offers heart health benefits, many protein-rich foods are high in saturated fat, raising cholesterol and increasing the risk of coronary heart disease. Higher fat protein foods to avoid include fatty cuts of meat, full-fat dairy, regular ground beef, hot dogs, bacon and processed luncheon meat. Turkey, skinless chicken breasts and beans are good lean protein options. Select beef cuts such as round steak or top sirloin, and ground beef that is at least 90 percent lean to get the protein benefits without the fat.

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OBF Shape Up: 6-Month Fitness Plan (OBF= Operation Burn Fat)

Want to get in shape for your wedding day, a friends wedding, a trip or vacation? Use this simple month-by-month plan as a guideline for your workouts. With it, you'll find all levels of exercise, and reap all the benefits. The program uses two-week cycles, so if six months sounds too long, just take it two weeks at a time. The best part? No gym membership required!

Wedding Fitness Checklist

Cardio workouts, like walking or jogging, can be done anywhere outside. Just make sure you have the following:

• Comfortable clothes
• Running shoes
• Two 3- or 5-pound hand weights
• A straight-back chair
• A mat or blanket (optional)

Month 1

This month, you should mainly be focused on just getting active and engaged in the program. A good way to get motivated is to start a workout diary. Write down the date, all the reasons why you need to work out, and what your goals are. Write down your weight (always weigh yourself in the morning for consistency), and use a measuring tape to record the size of your chest, waist, hips, thighs, and forearms, so you can monitor your progress. To stay motivated, keep notes all the way through.
Tip: Weigh in and take measurements once a month only. Focusing on quick results will only discourage you.

Weeks #1 and #2

• 20 minutes of aerobic activity at least three times a week

Weeks #3 and #4

• 30 minutes of aerobic activity at least three times a week

Month 2

Still here? Good work! Now get out that measuring tape and scale. Any improvements? You shouldn't focus too much on weight loss yet, but your energy should be higher. Keep writing in your journal, and pay special attention to how you feel, how you're dealing with stress, and what you think you are gaining from your exercise program.
Tip: Remember to check your heart rate about 15 minutes into your aerobic exercise to make sure you're hitting your target heart rate.

Weeks #5 and #6

• 40 minutes of aerobic activity at least three times a week
• 2 sets of 10 stomach crunches
• 1 set of 10 push-ups

Weeks #7 and #8

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 10 stomach crunches
• 2 sets of 10 push-ups

Month 3

This is usually when people start to give up. Get out your diary, and flip back to your first entry. Remind yourself why you are doing this. Also, flip ahead in your calendar and check how quickly your wedding day is approaching: Aren't you glad you started exercising weeks ago? Weigh yourself and take your measurements again. Are you making progress? Even if you haven't lost weight, you should see some results in your muscle tone.
Good to know: Muscle weighs more than fat, so you might have gained a few pounds, but you've most likely turned some of that fat into muscle.

Weeks #9 and #10

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 10 stomach crunches
• 2 sets of 10 push-ups
• 1 set of 10 squats

Weeks #11 and #12

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 10 stomach crunches
• 3 sets of 10 push-ups
• 2 sets of 10 squats
• 2 sets of 10 bicep curls
• 2 sets of 10 tricep curls

Month 4

Take a minute to write a note of congratulations to yourself -- you're doing an amazing job (we know it sounds cheesy, but do it anyway). Weigh yourself and take your measurements: If you've been following the program, you definitely should notice some changes by now.
Good to know: At this point, if nothing has changed, you may need a more advanced program, and you should consult a personal trainer.

Weeks #13 and #14

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 15 stomach crunches
• 3 sets of 15 push-ups
• 3 sets of 15 squats
• 3 sets of 15 bicep curls
• 3 sets of 15 tricep curls
• 2 sets of 10 chest presses

Weeks #15 and #16

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 15 stomach crunches
• 3 sets of 15 push-ups
• 3 sets of 15 squats
• 3 sets of 15 bicep curls
• 3 sets of 15 tricep curls
• 3 sets of 15 chest presses

Month 5

Okay, now it's time to get serious: There are only eight weeks to go until your wedding. Weigh in and take your measurements. Now, where do you still need the most help? Stomach? Thighs? Butt? Pick one or two areas, and focus, focus, focus. We're going to continue along the same program, but now we're going to add an intense three sets of 15 extra exercises for whichever area still needs help. With every crunch or set, envision yourself in your gown -- you'll get there.

Weeks #17 and #18

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 15 stomach crunches
• 3 sets of 15 push-ups
• 3 sets of 15 squats
• 3 sets of 15 bicep curls
• 3 sets of 15 tricep curls
• 3 sets of 15 chest presses
• 3 sets of 15 "extra target area"

Weeks #19 and #20

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 15 stomach crunches
• 3 sets of 15 push-ups
• 3 sets of 15 squats
• 3 sets of 15 bicep curls
• 3 sets of 15 tricep curls
• 3 sets of 15 chest presses
• 3 sets of 15 "extra target area"

Month 6

Just four weeks to go! As you get closer to your wedding date, your crazed schedule may threaten to derail your exercise program, but don't let it. Weigh in and take your measurements, but don't be surprised if they aren't as important anymore -- the way you feel should be motivation enough to keep exercising. We are going to continue working at the same level as last month. If you're having trouble finding the time to keep up this pace, cut back the number of sets you do, but use heavier weights.

Weeks #21 and #22

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 15 stomach crunches
• 3 sets of 15 push-ups
• 3 sets of 15 squats
• 3 sets of 15 bicep curls
• 3 sets of 15 tricep curls
• 3 sets of 15 chest presses
• 3 sets of 15 "extra target area"

Weeks #23 and #24

• 40 minutes of aerobic activity at least three times a week
• 3 sets of 15 stomach crunches
• 3 sets of 15 push-ups
• 3 sets of 15 squats
• 3 sets of 15 bicep curls
• 3 sets of 15 tricep curls
• 3 sets of 15 chest presses

find your target heart rate

To really burn calories and get in shape, you should try to stay within your target heart rate zone during workouts. To find your zone, first figure out your maximum heart rate (the highest your heart should be beating during your exercise session), use this formula:

220 - your age (in years) = maximum heart rate

Once you've found your maximum heart rate, use the following formulas to find your target heart rate zone. Your target heart rate zone should be somewhere between 30 and 60 beats per minute less than your maximum heart rate.

maximum heart rate - 30 = target heart rate high

maximum heart rate - 60 = target heart rate low

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Sweet Kiwi Facial Mask...Pamper Yourself

Sweet Kiwi Facial Mask

Kiwi is rich in Vitamin A, E, C and citric acid making it helpful in the deep moisturizing of your skin and also increases your blood circulation. Kiwi also deep cleans your skin, washing off excessive oils and tightening pores. Nothing can be better than kiwi juice for your skin.

To Prepare: All you will need is 1 egg yolk, 1 tablespoon of kiwi juice and 1 tablespoon of olive oil. Mix the ingredients well and apply the mask to your face. Leave the mask on your face for about 10 to 15 minutes before wiping it off with a damp washcloth.

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Low-Calorie Summer Cocktail: Strawberry-Citrus Vodka Cocktail

INGREDIENTS

• 2Strawberries
• 1Sprig of mint
• 3/4ounce  light agave nectar, such as Wholesome Sweetener's
• 1 3/4ounces  Citrus vodka
• 3/4ounce  Lemon juice

DIRECTIONS

1. In a shaker, muddle together mint and strawberries, then add the remaining ingredients. Shake vigorously with ice for 20 seconds. Pour entire contents of shaker into a tall glass. (Include all of the mint and strawberry pulp.)

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Unwind & Relax with Massage After a Workout

Body massages are a great way to relax. They are particularly enjoyable and beneficial after a good workout. If you are looking for a way to unwind after a strenuous exercise then you might want to consider getting a body massage.

Improved Flexibility

When you work out, your muscles become tightly constricted, packing on a lot of tension. A post workout massage helps your muscles release this tension and helps them get back to their normal state. This can lead to improved flexibility. Before you know it, you find it easier to perform everyday tasks that require flexibility, such as bending, carrying items, squatting and such. If you're a runner then you should request a massage that specifically targets your hamstrings. Loosening your hamstring muscles will help you gain more endurance and speed as a runner.

Muscle Recovery

Receiving a body massage right after your workout can also help your muscles in the recovery process. A massage improves the circulation of fluids in your body. When your bodily fluids are circulating efficiently, nutrients and oxygen are able to reach your muscles and other tissues better. More oxygen is also delivered to your blood stream, helping you to exercise better.

Pain Relief:  Constantly tight muscles can eventually lead to pain in different parts of your body. For instance, if your glutes, quads and hamstrings are always tight then chances are you will develop sore hips and knees. This soreness and pain can increase overtime and can even lead to serious injury. A post workout body massage can help you prevent pain and injury by decreasing the soreness of your muscles after your workout.

Increase In Range Of Motion

When your muscles are in their normal and relaxed state, your joints are also able to perform in their normal range of motion. However, when your muscles tighten from exercise, this range in motion becomes lessened. Stretching or receiving a post workout body massage can be beneficial because they help unlock your muscles so your original range of motion is restored. This is important if you want to perform your exercises more efficiently. For instance, if swimming is your exercise then a greater range of motion in your ankles and shoulders can increase your force and speed in the water.

Psychological Benefits

Physical benefits are not the only benefits that a body massage can offer you. It also has plenty of psychological benefits. For instance, you probably know that a strenuous workout takes a lot of effort and energy. Why not reward yourself with a luxurious massage afterward? Having a reward at the end of your hard work keeps you motivated for regular exercise. A body massage can also relieve mental stress. If you're like many people then you probably find your thoughts going in a dozen different directions while you are working out. So even as your body is getting conditioned, your mind is filling up with clutter. A good body massage eliminates these clutter. As a result, you feel more relaxed and are able to think more clearly.

Lastly, a massage also helps you improve the quality of your sleep. A good night's sleep prevents fatigue and provides you with energy so you can handle another day of physical activity.

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Lose Weight Gain Muscle...Maintain Muscle for Weight Management

The more muscle you have on your body, the more energy your body burns day to day. Muscle sucks sugar out of your blood and burns fats. Muscle gives you strength, supports your joints, and helps build up your bones. The goal of any weight loss program should be to burn the fat while building or maintaining muscle mass.

Don’t Make This Mistake

Many people make the mistake of starving themselves in a diet by restricting their calories to an unhealthy degree. No matter how much muscle you have, putting your body through this starvation only leads to a hormone led decrease in your metabolic rate. Furthermore, as you starve yourself you end up triggering the breakdown of muscle. This is where Yo-Yo dieting takes effect.

Severe calorie restriction leads to rapid loss of both fat and muscle. It makes you hungry and messes with your will-power and focus. As a result your body becomes a fat storing machine when you fall off the diet. The loss of muscle contributes to an even slower metabolism. Now you get heavier with less muscle to burn the fat. When you try to crash diet again you have to restrict more because you have less “metabolic currency”. The restrictions result in further loss of muscle and an endless cycle of getting fatter.

How can you avoid this? By getting out of “metabolic currency” debt! Build muscle! A lot of people believe that all they need to do to lose fat is do low intensity cardio like walking. This will definitely work if you have always been relatively inactive, but the process will be slow. If you build some muscle, the fat will come off faster.

Here are some ways to burn the fat while feeding the muscle:

1) Avoid starving yourself: Keep your dietary calorie restriction to no more than 500 Calories per day.  Use exercise to supply the majority of your daily caloric deficit.

2) Eat more protein: by keeping your protein intake high and dropping your carbohydrates you spare muscle proteins and preferentially burn your fat. Proteins that supply the amino acid leucine help your muscle stay anabolic.

3) Lift more weights: Resistance training builds muscle when the proper nutrients are available. Weight lifting burns calories and builds metabolic currency. Exercises utilizing large muscle groups, like squatting, help to put your body in a muscle building anabolic state.

4) Consider HIIT over LISS: Shorter sessions of high intensity interval training (HIIT), like interval sprints on the bike or treadmill, are great for building a little strength while significantly boosting your metabolism. Long sessions of low intensity steady-state cardio like jogging a marathon burn a lot of fat AND muscle especially if calorie deficient.

5) Add muscle fueling supplements: Supplements like whey protein,etc.help to augment the benefits of resistance exercise. Also, testosterone boosting supplements help you to stay anabolic.....

Spare your muscle and end the cycle of Yo-Yo dieting. Hit the gym and eat your protein.