Lose belly fat fast!

Do you want to lose fat around the belly quickly in preparation for an important occasion? Though numerous ways can be adopted while learning how to burn belly fat fast, some guidelines leading to better food habits are important to note. Combine them with regular exercise, and you have the formula to lose weight quickly.
It boils down to having a stringent diet plan aimed specifically at losing belly weight while retaining strength needed to perform exercises. In other words, foods containing fat-burning ingredients must be consumed on a daily basis. You may have to face problems like pangs of hunger, low energy levels at different times, and understanding how to overcoming fluctuations in rate of metabolism.

The best way to overcome all these hindrances is to go on a low-calorie diet. The practical parameter to be maintained is consuming approximately 10 calories per pound of bodyweight.

Breathlessness creeps in when daily diet contains more carbohydrates and fats. It prevents people from leading a healthy lifestyle including regular exercise, which must be performed at the right intensity to shed weight quickly. If fatty foods are consumed, the body uses an unwanted mix of several ingredients including fats to maintain optimum energy levels.

Even high-intensity exercises can be performed. The idea is to reduce intake of fats and carbohydrates. It forces the body to use other nutrients including proteins to sustain energy levels. In other words, a high-protein diet is mandatory while performing rigorous exercise.

It is natural to lose body weight by following the right diet and exercise plan. However, many people experience limited success while trying to lose belly fat in a proportional manner. It must be realized stubborn fat is stored layers below surface skin covering the abdomen.

There is a limit to which the belly can be exercised without damaging ligaments or muscles. Going through a drastic diet plan will not help burn fat quicker than required. Results may often be temporary, and belly fat begins to accumulate as soon as an unhealthy diet is adopted.

If results are a bit delayed, a stringent diet plan must be sustained over a longer period to help strengthen belly muscles through exercise. Flat-belly results obtained in this manner provide better long-term results.

It becomes worthwhile to persist with a program aimed at losing abdominal fat. Motivation is sustained by taking more breaks and indulging in distractions aimed at enhancing positive attitude through the entire duration of a weight-loss program.
Maintaining required activity levels every day is essential. Positive distractions in the form of physical activity you enjoy can be safely included in daily schedule. For example, you may visit the gym for a high-intensity exercise regimen and then go for leisure walks after dinner. The idea is to enjoy the overall exercise routine.

As is evident, learning how to burn belly fat fast is not that difficult. It is just a matter of combining appropriate parameters in the right proportion and then sticking with the program until you achieve desired results.
 

Want to discover how to burn belly FAST? It really isn't that difficult if you learn how to burn belly FAT FAST with the right diet plan and exercise regimen in mind. Find out here

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Burn away that Stubborn FAT!

You want to get rid of that last layer of fat covering your abs. You want to bring out cuts and look like you're ready for the beach. You don't want to lose the muscle you've worked so hard for in the process of shedding fat. You lower your calories slightly, adjust your carbohydrate intake, and consume more protein, but nothing seems to help you break through this plateau. It is at this point that many people throw in the towel and abandon their fat loss efforts. As you will soon see, however, there is no reason to give up. A few simple adjustments and additions to your fat loss program can help you get back on track and lose those stubborn pounds.


After several months of strict dieting, you can be sure that your metabolism has drastically slowed down and now your body is in a serious state of starvation mode where it tries to hang on to as much fat as possible.


The Most Effective Supplements
Supplements are not a substitute for a healthy diet and exercise, and they won't miraculously cause fat to disappear overnight. There are, nonetheless, several supplements that can give you a real boost in the fat loss department. Unfortunately, marketing hype along with the sheer number of different supplement ingredients available today can make the choice of an effective supplementation protocol very overwhelming. Below I will address some of the most effective fat loss products you can find.
Branched Chain Amino Acids (BCAA)
BCAA's have become a popular supplement in recent years and for very good reason. BCAA's are made up of the essential amino acids Leucine, Isoleucine, and Valine and are usually sold in a 2:1:1 ratio. BCAA's can be used as fuel for the production of energy or to construct new proteins. As they are essentially calorie-free gram for gram, BCAA's make a perfect pre-cardio supplement that can help prevent the breakdown of muscle during aerobic activity. Studies have been conducted that show supplemental BCAA's can spare muscle during intense endurance exercise such as that involved in long duration cardio. This does not mean you should indulge in excessively long cardio sessions in your attempts to burn fat, but it does indicate that by using BCAA's you can potentially spare precious muscle tissue from being used as energy.


If you want to use BCAA's to prevent muscle breakdown from cardio, the best method is to use a powdered supplement such as Scivation Xtend or Controlled Lab's Purple Wraath, which contains BCAA's, EAA's, Beta Alanine, Citrulline Mallate, and several other ingredients that enhance performance. We will look at these other ingredients in greater detail below. An optimal dosing strategy would be to use one serving pre-workout and one serving during and post-workout. You can mix up a large bottle or container with water and the desired amount of the product. Consume half of the container before your cardio session and the other half during and immediately after for best results.
Glutamine


Glutamine is another supplement that can be used to spare muscle from the potentially catbolic effects of cardiovascular exercise. Some people question the use of glutamine in supplement form because it can be obtained from whey protein, a supplement that almost everyone who is trying to build and preserve muscle uses. However, whey protein should not be consumed before, during, or immediately after cardio due to the high amount of calories that would be ingested. Free-form Glutamine, on the other hand, does not contain calories and will help prevent muscle breakdown as well as enhance recovery and decrease cortisol levels. Glutamine also enhances immune function which can be greatly affected by intense exercise. The aforementioned BCAA product, Scivation Xtend, also includes Glutamine in addition to Citrilline Mallate, which will be discussed next.
Citrulline Mallate
Citrulline malate is most commonly used to improve anaerobic endurance such as that required in intense weight training sessions. One of the little known benefits of this compound is its ability to enhance aerobic endurance such as that required for successful high intensity cardio workouts. Citrulline malate can blunt muscular fatigue, increase aerobic performance, and support faster blood lactate recovery after exercise.
Acetyl L-Carnitine


Acetyl L-carnitine assists in the fat burning process by increasing fat oxidation. It is the acetyl ester of L-carnitine and aids in the transport of long-chain fatty acids into the mitochondria. This helps your body use more fat for energy when exercising. The recommended dosage is usually 500mg taken three times per day. One of these doses should be taken before performing cardio.
Whey Protein Isolate
Although you do not want to consume a protein shake before or during your cardio workout due to the caloric content. However, whey protein is a great supplement for use after performing cardio. I recommend consuming whey protein isolate (WPI) about 30 minutes following your cardio session. WPI is a fast absorbing protein that is low in both carbohydrates and fats and usually contains only about 100 calories per serving. By consuming a serving after your workout you will refuel your body and help prevent catabolism.
Caffeine


Caffeine is one of the most frequently used stimulants in the world, and it is consumed in a variety of forms, particularly coffee, tea, and energy drinks. Most people use it to give themselves a jolt of energy in the morning and throughout the day, but it's role as a fat loss enhancer is not well known. When caffeine is marketed in fat loss products, it's usually promoted as a key ingredient that will give you more energy to burn fat through cardio. However, caffeine itself is very thermogenic, and according to researchers, can increase metabolism by as much as 10%. So even as a standalone product, be it a strong cup of coffee or tea, or a capsule of caffeine anhydrous, this is one supplement that should not be overlooked when you're trying to melt the fat.
Green Tea Extract (EGCG)


Take Green Tea Extract, specifically one that is extracted for 45-50% EGCG. Although the research is not conclusive, there are studies indicating that EGCG may increase basal metabolic rate by approximately 4%. It may not seem significant at first glance, but the addition of a green tea supplement that costs less than $10 may lead us to burn 90-100 extra calories per day - all without doing anything more than taking a 500mg capsule 2-3 times per day.
Coleus Forskohli


Coleus Forskohli, in particular the 10% extract commonly sold under the trade name Forslean, is perhaps one of the most underrated and relatively unknown supplements that has been shown to significantly aid fat loss by increasing thyroid hormone production. Studies have shown that in can even reduce body gat percentage by over 11% in just 12 weeks. This supplement is a great option for anyone who has hit a plateau in their fat loss efforts. Look for a product that supplies 250mg of the 10% extract in each capsule.
Raspberry Ketones


Although relatively new to the supplement market, raspberry ketones are quickly becoming one of the most popular fat burning supplements on the market today, thanks to promotion by celebrity doctors like Dr. Mehmet Oz. There is not a lot of scientific evidence to support the use of this supplement; however, it has received a lot of anecdotal feedback that indicates it may be a very potent tool in the dieter's arsenal. And the FDA has classified raspberry ketones as safe under their "generally recognized as safe' category. Although many products on the market contain capsules containing 100-125mg of raspberry ketones that are to be taken 2-3 times per day, many people have made great progress by taking 250-500mg three times per day. As this is regarded as a safe and non-toxic ingredient, it may be worth giving the higher doses a try.
7-Keto DHEA


Some people shy away, often rightfully so, from products containing the DHEA hormone. Despite its numerous benefits in terms of losing fat and building muscle, it can have some nasty side effects that many people prefer to avoid. A byproduct of DHEA, called 7-Keto DHEA (3-acetyl 7-keto dehydroepiandrosterone) is a supplement that can deliver some impressive fat burning enhancement without the androgenic side effects of DHEA. 7-Keto does not stimulate the central nervous system; rather, it works by stimulating the thyroid to enhance metabolism.
Essential Fatty Acids (EFA)


EFA's are not just a supplement for weight loss, but rather a staple that ranks up there with multi vitamins and whey protein. Fish oil or flaxseed oil (if you're a vegetarian) should be on everyone's "must have" supplement list. In addition to numerous health benefits such as joint health, heart health, and neural health, EFA's can enhance fat loss.
Conjugated Linoleic Acid (CLA)


CLA is a supplement that has waxed and waned in popularity over the last decade or so, with numerous debates emerging as to how effective it really is. The scientific evidence to date, however, has demonstrated that CLA is a very effective product. It is not, to the dismay of many who have tried it, an overnight miracle supplement. When used in therapeutic doses of 3.4 to 6mg, though, it has been shown to increase lean muscle mass while simultaneously leading to decreases in body fat mass. A fatty acid occurring naturally in dairy and meat products, CLA is a relatively inexpensive supplement that can enhance fat loss.


Cut More Calories?
Don't cut calories more than is necessary for reaching your fat loss goals. This common (and frequently misused) dieting technique should be avoided at all costs. You must burn more calories than you take in for fat loss to occur, but if you cut calories too much you will end up burning more muscle than fat. Drop the minimum number of calories necessary for fat loss to occur. Calculate your basal metabolic rate (BMR), factoring in activity levels, and begin by cutting 200-300 calories from your diet. At the same time, make sure you increase the amount of protein you consume to at least 1.5 grams per pound of bodyweight.


Eat First Thing in the Morning
During the eight hours or more you spend sleeping each night, your body's metabolism decreases by about ten percent. This is at least eight hours in which you are not eating. Many people wake up and skip breakfast all together or wait until they have completed their other morning rituals. Considering that your metabolism can drop by 40 percent after twelve hours of not eating, this is a recipe for fat loss failure. In order to combat this extreme drop in metabolism, you should eat as soon as you wake up without delay. The morning doesn't have to start with a gigantic meal. If you are pressed for time then opt for a whey protein shake or meal replacement powder. An AM protein shake can deliver much needed amino acids and stabilize blood sugar levels, all beneficial to anyone who is seeking to lose fat.


Ear More to Increase Fat Loss
Eat more frequently. Each and every time you eat, your body reacts to the intake of food by increasing metabolism in order to use the food for energy. Those who eat "three square meals per day" will experience only three "metabolic surges" and thus will spend a large portion of the day with their metabolism operating at less than maximum capacity. When you divide your food consumption into six meals each day, you ensure that your body is constantly working to process food. If you are eating anything less than six meals each day, and not eating every 2-4 hours, then you're body is not optimized for fat burning.
It is also important to avoid the convenient trap of planning meals that are equal in calories from day to day.


Every few days it is advisable to send your body a false alarm signaling that your days of strict dieting are over. You can do this by spiking calories as well as carbs every 3-4 days. The body will respond to the extra calories by turning up the metabolism.
Up the Protein
The body uses up more energy in protein processing than carbs or fats, and increasing protein can lead to an increase in the body's metabolism. In addition, protein is the primary fuel for muscle recovery. The more muscle you build, the more metabolic your body becomes. Some studies indicate that individuals who consume whey protein shakes in between meals experience greater levels of satiety and thus eat less food. Cholecystokinin and glucagonlike peptide-I, two hormones found in whey that decrease hunger, are believed to be responsible for this appetite reduction effect.
Cycle Carbs


By having high carb, low carb, and moderate carb days, you essentially keep your body from ever getting too adjusted to a diet, which leads to a slowing of the metabolism. Many nutritionists speak of this effect in terms of the body having to "guess" what you are going to do next. Although the human body probably doesn't literally do much "guessing", it does tend to keep your metabolism revved up when this macronutrient intake isn't so predictable.


Similar to carb cycling, there is a very effective strategy of cycling overall calories on a daily basis. A mistake many people make when attempting to lose fat is to eat almost exactly the same amount of calories each day. This mistake can be even more pronounced for people who are trying to meticulously map out their diets. In planning each day's meals, some people may end up eating almost exactly the same amount of calories each and every day. Not only are they often eating too few calories, but they are also eating almost the same number of calories, and this is a recipe for a metabolic slowdown. "Outsmarting" your body by not eating the same number of calories and carbohydrates can go a long way to preventing your metabolism from slowing down.
Call it Quits... Temporarily


Give up on dieting for 10-14 days. Cut down or eliminate cardio completely. Lower the volume and frequency on your weight training schedule. Are you kidding me?!
Although it seems counter intuitive at first glance, the idea of getting off a diet for a limited period of time can work wonders in terms of resetting the metabolism and putting the body back into a fat burning state. The body is extremely efficient at hanging on to as much fat as possible, and an extended period of dieting can lead your body to drastically slow down metabolism. When you hit an insurmountable fat loss plateau, one in which you cannot continue losing weight by cutting calories further or increasing cardio, then you can be sure that this is a surefire sign that you need to take a break from dieting and recharge your metabolism.


When this happens it is important that you increase your calories. If your maintenance level of calories is 3,000, then a week or two of eating this amount may lead your body to reset the metabolism. Some have even reported losing fat while increasing calories during this time.

But you'll gain weight, right?! Possibly. But as some nutritionists and trainers have pointed out, it may be necessary at some point in a diet to risk gaining five pounds in order to lose ten. You can save yourself a lot of frustration and misery if you take 10-14 days to eat at maintenance and let your metabolism reset. Just imagine being able to lose weight again like you did when you first started a diet months ago. This is what breaking a diet in a systematic, controlled way can allow you to do.


Cardio: How Much, How Intense, How Often and When?
There has been a great deal of debate as to how much cardio should be performed, how intensely it should be performed, and what time of day is most conducive. My take on the debate is that your cardio regimen should be based on what is most convenient for you. Some experts believe that cardio performed first thing in the morning on an empty stomach is optimal. Many people, however, cannot or will not wake up early enough to exercises before going to work. If you already have to wake up at 5AM to get ready for work, then you may not take too kindly to the idea of waking up an hour earlier at 4AM just to get cardio in. The bottom line is this: if cardio in the evening works best for you, then by all means do it. Cardio in the PM is better than no cardio at all.
It's perfectly fine to do cardio on the days you weight train but there is one body part that cardio has to be worked around: legs. If you train your leg with heavy weights you know how incredibly hard it is just to walk from the gym to your car after an intense leg workout. You also know how sore your legs will be the next day. Therefore, you should refrain from cardio immediately after your leg workout as well as the day after. Walking on a treadmill, running through the neighborhood, stair climbing, and just about every other cardio exercise is a bad idea when your legs are in the process of recovering. Give them some time to recuperate before your next cardio session.


It is a common belief that cardio should be performed first thing in the morning on an empty stomach if your purpose is to lose fat. As far as preserving muscle is concerned, this is not always the best strategy. As long as your diet is sound, cardio can be performed effectively any time of the day. While you should refrain from eating at least one hour prior to cardio, you do not need to begin your session in a completely fasted state such as of that when you awake in the morning. Doing any kind of intense exercise after 8 or more hours of not consuming food can potentially result in catabolism. It is good idea to consume fast acting protein, such as whey, or a sufficient amount of BCAA's prior to cardio.


High intensity interval training (HIIT) has become very popular over the last decade, and a large number of exercise scientists believe that this is an excellent way to burn fat while sparing muscle tissue. One of the problems for many people who are not in sufficient physical shape is that HIIT requires a significant level of aerobic conditioning that many people do not possess. If you do not feel prepared for something as intense as HIIT, then start off with steady state cardio (ie walking, jogging) until you are able to maximize intensity.
If you are trying to lose fat and preserve (or even gain) muscle simultaneously then a cardio workout of high intensity and shorter duration is the best option. Long distance running will help you lose fat, but if you have ever seen the guys who run marathons, you will know that this is not the best type of cardio for your purposes. Cardio should last between 20-30 minutes per session and should be done between 3-5 days per week. This will help you expend more energy, thus burning more calories, yet will not put you at risk for having muscle eaten away provided your diet is solid. Avoid the temptation to succumb to the "more is better" attitude when it comes to cardio. Performing cardio for too long will only lead to diminishing returns in the long run.


High intensity cardio need not be sustained for the full duration of the workout which should not need to be extended beyond 15-20 minutes. High intensity periods should be punctuated with moderate intensity periods throughout the workout. You will want to spend a minute or two getting warmed up by working at a low intensity pace. Once you feel thoroughly warmed up you should increase the intensity of cardio to about 75% of your maximum heart rate for about 30 seconds before returning to a moderate pace for about one minute. For example, if you are using a treadmill you would sprint for those 30 seconds. If you are on a cycling machine you would cycle vigorously during that time. You can adapt the way you increase intensity for whatever cardio exercise you choose. Whichever you choose, you should work at high intensity levels for around 30 seconds before returning to a slower pace for about one minute.



Ultimately, cardio should not be shunned nor should it strike fear in the hearts of bodybuilders and others who seek to maintain muscle while losing fat. Cardio can certainly be done effectively and free of any adverse effects such as loss of lean muscle. When done properly, it is an absolutely invaluable tool for getting the body you want. Follow the guidelines in this article and you should never again have to live in fear of cardio
"But I Hate Cardio"


You have probably heard these words before. The people on who utter them, however, are dead wrong. Many people who have such a disdain for cardio are more than likely engaging in aerobic activities that are monotonous and uninteresting. A jog around the neighborhood or a thirty session on the gym's treadmill can indeed be a frustratingly boring endeavor for many people. The good news is that cardio can be a lot of fun, and indeed something you look forward to. You can even multitask these days and accomplish such things as watching your favorite television program or talking on the phone.
- Embrace gaming technology. The Xbox and the WII are not just for kids any more. With the invention of motion technology such as the Kinect for Xbox and the balance board for WII have opened up a new realm in gaming, one in which you can use games to perform fun and engaging cardio activities. Games like Active II and NFL Training Camp allow you to compete against friends via an internet connection and gauge your progress through wireless heart rate sensors that send data to the gaming console.
- Talk on the phone. If you train at home on a treadmill, elliptical, or recumbent bike, this can be a good time to chat with friends and family while getting your cardio on. One of the real benefits to this, aside from being able to accomplish two things at once, is that time really flies. Before you know it you will have finished your workout and enjoyed a good conversation.


- Watch a movie, TV show, or news program.
Despite some remnants of conventional wisdom, the high rep/lower weight "tighten and tone" protocol is by no means optimal for losing fat. Muscle is muscle, and there is no such thing toned and non-toned muscle-you either work them or you don't. Another element of this conventional wisdom is the idea that lifting heavy weights will cause you to pack on too much muscle. Unless you are genetically predisposed to gain muscle extremely easily, you have nothing to worry about hear. Adding a significant amount of muscle is the product of meticulous dieting, extended periods of heavy weight training, and the right hormonal balance.


The truth is that if you want to lose fat then you should be lifting heavy weights. The real benefit of this is not what you may have heard-that muscle burns more calories than fat-but that heavier weights result in a higher resting metabolic rate. This means that a heavier weight training program will lead your body to burn more calories 24-36 hours after a workout than using lighter weights. By some estimates, you may burn an additional 300 calories per day just by going heavy.
Cardio after a Leg Day


After an intense weight training session of working the legs (quads, glutes, hamstrings), it is advisable to take a couple of days off from cardio in order to allow optimal recovery of the leg muscles. If, for example, you were to train your legs on Friday, you would want to make sure you avoided cardio on Saturday, Sunday, and possibly Monday (if the legs are still sore). And although cardio sessions should be avoided during these 2-3 days of muscle recovery, this does not mean that you cannot throw in some calorie burning activities in order to keep the fat burning furnace stoked. If you have some light house or yard work that needs to be completed, this is a good time to do it. Even running a vacuum can burn calories!


A Few Additional Tips and Tricks
Drink cold water. There is still much debate about how much of a metabolic enhancing effect this has; however, we all need at least 6-8 glasses of water per day, so there is absolutely nothing lost with implementing this strategy. The logic with using cold water is that the body has to exert energy to heat the cold water up to 98 degrees Fahrenheit.
Chewing sugarless gum in between meals may lead you to eat less. In addition, chewing gum for one hour can burn upwards of 10 calories. Although this may seem like a completely insignificant number of calories, many people enjoy chewing gum all day and don't consider it a task. While a small amount of calories burned, everything counts and adds up to help you create the caloric deficit you need to start shedding the last few pounds of fat

Loose all that stubborn fat with one simple step here

Reference
Article Source: http://EzineArticles.com/7516982

Healthy reminders!

#1 Drink water &Tea

#2 Go outside

#3 Do the research

#4 You are what you eat

#5 Go to bed earlier, wake up earlier

#6 Set reasonable goals

#7 Sweat!

#8 Do it now!

#9 No more excuses

#10 Beauty is a choice!

#11 Know you're limits!

#12 know its worth

#You have control!

Top 15 reasons to run!

I love running, and believe me its not something I have always been good at as I had a huge weight problem when I was younger and did find actually going out and running very intimidating. But I am so glad I did, because its one of my biggest hobbies and has made dramatic improvements to my appearance and health, so I encorage anyone I can to get out there and start running!

Here are some Top reasons why running is SO beneficial :)

 

-It's a top calorie burning excercise because its cardiovascular!

 

- It revs up the metabolism which means you continue burning off calories even when you aren't running!

 

-Expensive equipment isn't required!

 

-It's awesome for you're social life, as it increases you're confidence, stories to share and things to talk about :)

 

-Solo runs provide time for self discovery

 

-It lifts you're mood

 

-It boosts creativity

 

-It's a perfect way to get outside and enjoy Nature!

 

-It increases self esteem!

 

-It reduces stress (Which is definatly true!)

 

-It fights depression and anxiety (Which are both negative things which can stop you from achieving goals)

 

-It gives you energy

 

-It lenghthens you're lifespan!

 

-It invigorates you're sex life!

 

-It gives you goals to work toward whilst achieving others at the same time!

 

So get out and start running!

Tips for Today!

Small actions go along way guys, so here are some little tips for you to take on board with you...

1. Portion Control. The best way to make sure you have the correct portion is by measuring but sometimes that is not possible so here is some other ways

Use your hand to Estimate

Fist = 1 cup or 1 medium whole fruit

Thumb(tip to base) = 1 ounce of meat or cheese

Thumb tip(tip to 1st joint) = 1 tablespoon

Fingertip(tip to 1st joint) = 1 teaspoon

Index finger(1st to 2nd joint) = 1 inch

Cupped hand = 1-2 ounces of nuts or pretzels

Palm(minus fingers)= 3 ounces of cooked meat, fish, or poultry

Use the Plate method

Divide your plate into quarters. Fill 1/4 with a grain based side dish, 1/4 with a protein source and the remaining 1/2 with 0-1 Point vegetables and/or fruit

2. 5 servings of Fruits and Vegetables: For leafy vegetables like lettuce and spinach one serving is 1 cup; for all other fruits and vegetables 1/2 cup is a serving.

3. 2 or 3 servings of Milk and or Milk products.

4. Make Whole grains part of your new lifestyle

5. Make sure you get enough protein. Have one to two servings of protein besides your milk servings

6. Go light on Fats, Added Sugar, Alcohol

7. Take your Vitamins

8. Get at least six glasses a day of water. 3 of your six glasses can be a decaffeinated beverages.

Why can't you lose weight?

Want to find out the real reason holding you back from losing the weight,
click here to find out how simple it actually is!

Diet for Depression!

Believe it or not depression can be cured so easily...
It's all in the mind and you dont need tablets or special therapy to cure it
simple things can aid towards depression

excercise firstly releases good positive energy which lifts you're mood so try incorporating more excercise within you're routine even if you start small just walking the dog or swimming.
 Also what you eat can initially be eating a way at you and dragging you 'down in the dumps' so to speak...

1. Fish Oils
I am sure that you have heard of fish oil as a health supplement. According to a recent research regular intake of fish oil can decrease the symptoms anxiety, insomnia, decreased libido and negative thoughts. Natural fish oil also has omega 3 fatty acids which are known to improve cardiac health and decrease the level of cholesterol. You can get natural fish oils from oily fish like salmon and tuna. Omega 3 fatty acids can also be derived from nuts and seeds.
Omega 3 fatty acids are mood regulators as they can influence the secretion of two neurotransmitters serotonin and Dopamine, that regulate our mood and behaviour.
2. Dark Chocolates
A piece of dark chocolate that is rich in cacao can bring smile to your face and there is a scientific reason that supports this fact. Dark chocolate contains antioxidants that are effective in lowering the level of cortisol which is also known as stress hormone.
3. Healthy Carbs
There is a strong connection between carbohydrate intake and mood of an individual. Carbohydrate rich food has serotonin, which plays an important role in enhancing our mood. One should not go after sugar rich foods instead make smart choices like fruits, whole grains, legumes and vegetables.
4. Coffee
According to a recent study people who drink coffee on a regular basis are less likely to suffer from depression and anxiety.
5. Brown Rice
If you really want to fight bad mood and depression then it is a smart idea to add brown rice to your diet. Brown rice is rich in folic acid, vitamin B1 and B3. It is a low glycemic food, which means that it slowly releases sugar in the blood. A stable blood sugar level prevents mood swings. Brown rice is also rich in minerals and fiber. A high fiber diet keeps our digestive system healthy and lower the level of cholesterol in blood.
There are many more food and supplements which can help you to fight depression and bad mood. I would recommend you to start with one of the foods mentioned in this article by adding it to your daily diet.

Reference
Article Source: http://EzineArticles.com/7510196

Still lose weight with you're sweet tooth!

If like me you have a huge sweet tooth and crave sugar on a daily basis, dont panic because you can still lose weight!

So far I've lost 10lbs and I have not suffered at all!

I have found hot chocolate is a great way of curbing the appetite if you are feeling inclined to binge out on an unecessary chocolate bar you can have low fat flavoured hot chocolates too..

And if you're wanting some sweets.. I suggest you try having some flavoured fruit fizzy water as this is a great way to satisfy you're sweet tooth and fill you up for longer because of the fizz!
Also an even healthier and satisfying way MAKE SMOOTHIES! Theyre so yummy, and you can make them you'reself so instead of ones from the shops with added adetives you know exactly what is going inside..

My faveourite is
Greek yogurt
Bannana
strawberries
rasberries
But mix and match to what ever you fancy

It's very easy to confuse 'hunger' with thirst... sometimes you might just be slightly dehydrated. Give it a try and tell me if you found it helpful :)

Defeat you're depression for good!

Depression, believe it or not is a common and very painful disease and many people suffer in silence!
It's actually very much underestimated, as it is actually very serious!
 It is much more than feeling "down" or feeling "blue." If you, or someone you know is suffering from major depression, it is likely that you understand just how debilitating this terrible illness is. A person who is depressed cannot "snap" out of their depression anymore than a person with Cancer can "snap" out of their Cancer. Recovering from depression almost always requires some form of professional help and assistance.

As hard as it may be to believe this, no matter how much you are currently hurting from depression, the feelings of despair and agony do not last forever. Read on to learn more.

If you are depressed to the point that it is affecting your ability to live a normal, functional life, if you experience uncontrolled crying spells or if you have suicidal thoughts, it is important that you talk to a doctor about your depression. Simply talking to someone about your feelings can help a great deal. A good therapist can help to develop a treatment plan for your depression. A psychiatrist can write you a prescription for anti-depressant medication. Depression can be either situational or chemical. If your depression is situational, meaning it was caused by stressful life events or changes, talk therapy without medications may be enough to resolve your depression. If your depression is chemical, it means that your brain chemistry is slightly off. The most effective way to restore normal brain chemistry and resolve this type of depression is by taking an anti-depressant medication. There are a wide range of anti-depressant medications available on the market; each one has different pluses and minuses, as well as different side effects. Anti-depressants take time to work, so do not expect to feel great after a few days. Be patient. Some people experiment with several different anti-depressants before they are eventually able to find one that works for them.
Exercise frequently. Along with being great for your body's physical health, exercise is great for your mental health. Exercise causes your body to release endorphins which naturally improve your mood. Engaging in regular exercise, both aerobic, such as walking or jogging, and anaerobic, such as lifting weights, can do wonders to alleviate your depression.
Eat a healthy, well-balanced diet. If you are depressed you want to avoid eating junk food. Although junk foods are comforting at the time, they will ultimately end up making you feel worse. High sugar foods can spike insulin levels and cause your energy levels to crash. Eat plenty of vegetables and fresh fruits along with whole grains and lean sources of protein. You may wish to take a daily multivitamin to ensure that your body is getting all of the nutrients that it needs.
Keep a journal. Recording a daily journal can help you deal with the thoughts and emotions you are dealing with. Writing can act as a form of release and help you to feel better about yourself. It is also useful to track your depression so that you can determine what treatments are and are not working.

References
Article Source: http://EzineArticles.com/7520865

Get you're hair looking healthy, soft and silky for summer!

Summer is fast approaching and I'm looking forward to the summer bright days as I think it brings a positive energy to everyone, sun light is important for creating positive energy and a happy mood.

I'm sure like many you also are thinking of what you can do to get a whole new wardrobe and a whole new hairstyle. It's time to get outside, start tanning and enjoying the summer sun as much as possible. Being sunsmart with sunscreen and taking care of your skin during the warmer months is essential to a healthy glow, just as looking after your hair in the sun is essential to a healthy shine. Taking care of your hair during the warmer months and getting the most out of your locks is easy by following a few of these tips and choosing the right treatments.
UV rays from the sun change the colour of your hair dramatically and you might find that your new colour doesn't look so good after you've been lying in the sun all day!
But don't worry as there are a few things you can do to prevent this from happening.
Look for sulfate-free shampoo
Detergents found in harsh shampoos can dry out the hair, cause fraying and create frizz. Steering clear of regular shampoos and seeking out sulfate-free alternatives is a fantastic idea when the sun is shining outside. Regular conditioning treatments will keep your hair full and beautiful, so make sure you look to them to get you through the warmer months too.
Use deep conditioning treatments
Warm weather and UV rays dry out your natural oils quickly and lead to that frizzy, awful look that many of us dread when we see the sun above us without a cloud in the sky. Overnight conditioning treatments can revitalise the hair and lock in moisture that is lost during the day. Look for products that add moisture specifically for best results.
Use heat-styling spray
The humidity in the summer months can cause hair to become frizzy. As a result, many of us reach for the hair straighteners or blow dryers in order to tame our locks. As heat damage from these can cause colour to fade, a heat styling spray can protect colour and lock in moisture.
Apply SPF hair protection before you hit the beach
When you know you're going to be spending an extended period of time in the sun, use a leave-in, SPF protection hair product to stop some of the harm that UV rays do. You could alternatively wear a hat, but then how are you going to show off those beautiful locks?
With the right treatments and a bit of sun awareness, taking care of your hair during summer is easy. Look your best by following a few of these tips and enjoy the sun without enduring the damage.

References
Article Source: http://EzineArticles.com/7396478

Make sure you make the most out of you're workouts!

If you are aiming to achieve the slender, toned and muscular physics like seen on the television its important to gain the most out of you're workouts so not only are you building the muscle whilst training but also after burn and building muscle after each workouts too!

Muscle supplements should be used along side you're workouts and help optimize you're results getting the body you want at a much quicker rate..

There are plenty out on the market at the moment and it is important to pick and choose which will suit you better, but ones that I have found and seen work best by people I know are

Creatine muscle builder. It really is the secret to the bodies of pro athletes, Lean muscle, and super toned! Theyre a lot more effective and safer than many others out there. And for a limited time they are offering YOU a free trial so why not test it out for you're self! 

 

Get my free trial

Weight loss supplements review!

If like many you're looking for another 'easier' option to lose weight there is a new weight loss supplement which I have found quite interesting and a lot of interesting opinions and reviews..
Its called Lipo 6
The special supplement is to dramatically increase fat and calorie burn quickly, which by many reviews has proven to be so. One user claimed to lose 20lbs in one month not by changing his usual walking excercise routine, he carried on but also used these supplements too..
Which is rather impressive!
The verdict?...
Lipo 6 is a highly recommended weight loss product, and no one can quite contest this claim.
It is perfect for the busy bodies who can only manage to do simple and short exercises (which do not pose great impacts on weight loss in the absence of the supplements).
The product may also be taken by individuals with hormone problems which have been affecting their weight and digestion. Nonetheless, users as such need proper consultation and advice from a doctor prior to taking the capsules.
It is also imperative to note that Lipo 6 can only supply enough energy and maintain metabolic rate, so users still need to do proper workouts and control their diets to make the most of what the product can offer to you

Wow FATASTIC results!

Guys, I'm not even exaggerating here
I have been researching in to fast and efficiant weight loss for years and its so easy to get down hearted and taken back by it all as there are so many 'diets' and quick fixes out there...

But I have read and seen these results happen so quickly i seriously suggest you take a look. My mums friend has been following the programme for a couple of weeks now and has gone from a UK size 16 to a 12 and lost 2 stone in 4 weeks...
And no, I am not kidding...

The way it works is you have a special mentor which helps you with diet and nutrition telling you exactly what you're body needs, the excercise programme AND also helps motivate you. Which personally I think is the main downfall because its so easy to just give in these days, we need that constant reasurance to help us get back on track. I believe ANYONE can achieve they're goals.

You only have to make the decision and commit. Have a look at these results and become Inspired as I was. In fact I'm just about to go for a run now. It's put me in a good mood :)

 

                            Click here for the amazing way to drop pounds in a few days... its amazing!

Why is it important to invest in proper running shoes?

I go running every day mainly mornings as I find it helps me start my day positive and productive...
I have been running regulary for a about 3/4 years and have found its so beneficial for leg and butt toning and relaxes my mind and can be very stress relieving too!

So if you're already a keen runner or looking to start running to maybe lose some weight, tone up or just to try it out for yourself then i suggest we talk about the basics and importance on investing in a proper pair of running shoes!

Most people have the attitude that it doesn't matter, just wear some cheap trainers as long as you save money. Well I also shared this belief when I first started and developed so many problems with my legs and ankles..

Problems may develop also with you're feet some have even lost toenails and sprained theyre ankles making it almost impossible to run properly and freely again. And no one wants that!

Prevention is better than cure.

The best running shoes are shoes that will be kind and gentle on your feet throughout any running exercise. This benefit will reflect itself in its most striking way immediately after a workout, when the way your feet feel then is a good indication of whether you have the right pair of running shoes or not. So many people underestimate the importance of investing in a good and decent pair of running shoes, and usually these ones are the people who experience serious amount of pain straight after they're workouts.

If you use any kind of shoes--even ones for other types of athletic purposes--when you run, you will end up with the most sore feet ever. A further taboo is picking the incorrect kind of socks to make matters even that much worse. In example, cotton socks are a big no-no when it comes to picking socks for running because of their tendency to cause friction against your skin. So if you are wearing unwieldy and inappropriate shoes--such as basketball shoes--and cotton socks that are thick, you should expect to see your feet in bad shape after your running exercise. It is noteworthy to point out that this adverse effect will happen quite quickly, too. So if you want to avoid blisters and the effects of sore feet and the front of your legs, invest in a good pair of running shoes.

Better Fit to Your Foot
Good running shoes will do one thing and provide one benefit first and foremost: a snug and well-shaped fit that is tailored to your foot as much as possible. A good pair of running shoes will also make your foot feel lighter as you run, and a reason for this is because of how well it takes to the shape of your foot. The problem that is caused by the rubbing of your heel against the wrong kind of shoe during running--which creates the onset of blisters--is also absent with the right pair of running shoes. You will not feel this nagging rubbing against your heel. These days, many athletic shoe stores provide in-store machine tests which show your foot type and, consequently, what type of running shoe best fits you.

Selecting Good Shoes
Selecting a good pair of running shoes comes down to pronation. This term simply refers to the degree your foot rotates toward the inside when you run. There are two kinds of runners: One who has too much pronation (whose foot rotates too much while running) and one who has insufficient pronation (whose foot barely rotates inward when running). The best way to get a pair that is right for you is by visiting a shoe store that emphasizes selling running shoes. These stores usually have a knowledgeable staff that will even let you try running around in the shoe.

References:
http://www.fitday.com/fitness-articles/fitness/equipment/why-its-important-to-invest-in-good-running-shoes.html 

Why is it important to invest in proper running shoes?

I go running every day mainly mornings as I find it helps me start my day positive and productive...
I have been running regulary for a about 3/4 years and have found its so beneficial for leg and butt toning and relaxes my mind and can be very stress relieving too!

So if you're already a keen runner or looking to start running to maybe lose some weight, tone up or just to try it out for yourself then i suggest we talk about the basics and importance on investing in a proper pair of running shoes!

Most people have the attitude that it doesn't matter, just wear some cheap trainers as long as you save money. Well I also shared this belief when I first started and developed so many problems with my legs and ankles..

Problems may develop also with you're feet some have even lost toenails and sprained theyre ankles making it almost impossible to run properly and freely again. And no one wants that!

Prevention is better than cure.

The best running shoes are shoes that will be kind and gentle on your feet throughout any running exercise. This benefit will reflect itself in its most striking way immediately after a workout, when the way your feet feel then is a good indication of whether you have the right pair of running shoes or not. So many people underestimate the importance of investing in a good and decent pair of running shoes, and usually these ones are the people who experience serious amount of pain straight after they're workouts.

If you use any kind of shoes--even ones for other types of athletic purposes--when you run, you will end up with the most sore feet ever. A further taboo is picking the incorrect kind of socks to make matters even that much worse. In example, cotton socks are a big no-no when it comes to picking socks for running because of their tendency to cause friction against your skin. So if you are wearing unwieldy and inappropriate shoes--such as basketball shoes--and cotton socks that are thick, you should expect to see your feet in bad shape after your running exercise. It is noteworthy to point out that this adverse effect will happen quite quickly, too. So if you want to avoid blisters and the effects of sore feet and the front of your legs, invest in a good pair of running shoes.

Better Fit to Your Foot
Good running shoes will do one thing and provide one benefit first and foremost: a snug and well-shaped fit that is tailored to your foot as much as possible. A good pair of running shoes will also make your foot feel lighter as you run, and a reason for this is because of how well it takes to the shape of your foot. The problem that is caused by the rubbing of your heel against the wrong kind of shoe during running--which creates the onset of blisters--is also absent with the right pair of running shoes. You will not feel this nagging rubbing against your heel. These days, many athletic shoe stores provide in-store machine tests which show your foot type and, consequently, what type of running shoe best fits you.

Selecting Good Shoes
Selecting a good pair of running shoes comes down to pronation. This term simply refers to the degree your foot rotates toward the inside when you run. There are two kinds of runners: One who has too much pronation (whose foot rotates too much while running) and one who has insufficient pronation (whose foot barely rotates inward when running). The best way to get a pair that is right for you is by visiting a shoe store that emphasizes selling running shoes. These stores usually have a knowledgeable staff that will even let you try running around in the shoe.

Be Motivted. Key to success!

In order to achieve you're goals it's all about putting in 100% dedication to whatever it is you do and every moment that passes...
Even starting out small like saying no to the extra sugar you have in you're morning coffee.. it makes ALL the difference!

You may have the most amazing fitness/eating schedule in plan but as long as your mind don’t want to cooperate, nothing will happen..
 
-Stop forcing things upon yourself.
 There’s no need to force yourself to eat something you don’t like. And if you really love something, like chocolate, let yourself have it once in a while!
be creative with food! Make healthy snacks with cocoa! Make your own protein bars, as long as your satisfied things will become a lot easier..

Feed you're mind!
Inspire yourself...
reading fitness and health magazines can help, or watching and taking part in fitness workouts and videos. Get your friends involved too..
And if they're the kind of friends that will un-motivate you with negativity... then don't allow them to. Maybe distance yourself from them for a while. This is something I have had to do before and it does work in your benefit.

Do NOT compare yourself to others...
You have to love yourself and praise yourself on what you do and what you have achieved. Your becoming the better version of you. For you. No one else. And there is only one of you. So do what you love!

Be happy and healthy.
If you want to lose weight, be happy with yourself first. Putting yourself down regulary calling yourself fat and worthless will not help the situation. It will take you much further away from your desires! Think of all the negative people that do this... and are they still in the same exact situation they were a few years ago. Most are. Negativity draws you back from you're desires!

Alternate your training!
If you get bored at the gym try something different to suit yourself. Do it for fun! There are plenty of things to try, swimming, horse riding, running, power walking, skipping and boxing. Just get out there and try it!

The quicker way to burn fat quickly!

How to burn fat with weight quickly... Obesity is an epidemic that ruins the lives of so many. Being overweight hurts your ability to live an active lifestyle and enjoy life to the fullest. Research even shows that being overweight can decrease the amount of money that you make at your work.
The idea of going to a gym to exercise is often very difficult for people who are overweight because there's the fear of what others in the gym will think. So for those who are determined to get into shape, the question arises:
How to burn fat at home quickly?
To be successful, you'll need a plan of action with milestones so that you can measure your progress.
The first thing to do is to acquire a light set of weights in the form of dumbbells. The goal is to burn fat quickly with weights so we're going to want to get some that challenge our muscles yet at the same time allow us to complete the workout.
For a man 15 lb weights will work while women would be better served with 8 - 10 lb weights.
Using the weights, we'll focus on 4 exercises:

• Running in place while pumping your arms
• Shoulder presses
• Bicep Curls
• Squats

First start out with a brief warm up where you run in place 40 times with no weights in hand just to get your body warmed up used to moving.
Next pick up the dumbbells and perform repetitions of the above exercises in the following order:

• 10 Shoulder presses
• 20 Running in place while pumping your arms
• 10 Bicep curls
• 10 Squats

Do these exercises one after another with no breaks. Once you've finished all 4, take a 2-minute break. After the break, repeat the entire sequence again. You will repeat this sequence a total of 4 times.
This results in a total of 200 total repetitions. It sounds like a lot but you can do it. Just pace yourself and do your best.
Perform this exercise program 3 times per week with at least 1 day of rest in between. As you become more fit, you can increase the weight or repetitions.
Making changes in your diet will help accelerate your fat loss as well.
Burning fat with weight will be a reality for you if you do this workout consistently. You don't need expensive gym memberships or specialized equipment.

Burning fat at home is entirely possible!

25 WORST WORKOUTS, MAKE SURE YOU'RE NOT MAKING THE SAME!

So many people are overtraining and working hard at the gym and not gaining the results they wish because theyre unaware of what they're doing to theyre body and actually preventing themselves from getting the body they so desire....

Here are some tips, and education which you can use to take on board and adapt within you're own workout regime so you can stand out from the rest and get the results you want!

Here are you're own free tips to make sure you stay away from those bad workouts.

 

Get it now!

ganar músculo perder grasa!

Si, como muchos hombres que están encontrando dificultades para perder grasa terca y ganar masa muscular, y demasiado ocupado para entrenar horas y horas en el gimnasio usted no está solo! Perder grasa obstinada del vientre es difícil, y muy fácil perder la motivación y la determinación .. Sin embargo, una nueva fórmula científica se ha desarrollado esspecially para que las personas con estilos de vida ocupados pueden entrenar en casa ayúdales, ahorrar tiempo y dinero en los costos de los gastos de gimnasio, y obtener resultados más rápidos, aspecto más profesional!

Maximizador muscular es un programa de entrenamiento personalizado que se adapta para adaptarse a usted es el tipo de cuerpo y estilo de vida por lo que se guarunteed para obtener los mejores resultados para usted es el cuerpo.
Muchos hombres se están alejando de los gimnasios y de trabajo y la formación en casa theyre, y viendo mejores resultados que nunca antes!

Con el verano acercándose rápidamente, todo el mundo se apresura a ponerse en forma ... pero muchos se decepcione todo porque no entiendo las razones científicas para la formación de la manera correcta para ellos son tipo de cuerpo, las hormonas y la genética.
 
De hecho, más de la formación, y ciertas dietas pueden realmente evitar que usted consiga rasgado y ganar músculo, ya que estamos de la genética y la carrocería debido a la mody está tratando de protegerse. Maximizador muscular ha sido desarrollado y perfeccionado para dirigir esta razón exacta para que pueda obtener el cuerpo que usted desea!

haga clic aquí para saber cómo exactamente para perder peso y ganar músculo!

para que estés libre formación de vídeo, haga clic aquí