Healthy Banna Bread

This yummy recipe for a tasty nutritious treat is perfect if you're having guests round this weekend for Easter...

Sugar Free, Oil free &vegan

For 12 slices

Per slice 

 135 cals

Fat - 1g

Carbs - 27g

Protein - 4g

Sugar - 6g

 Ingredients

- 2 cups of whole wheat flour

- 2 cups of very ripe banana (3-5 bananas)

- 1/2 tsp salt

- 1/2 tsp cinnamon

- 1 tsp baking powder

- 1/2 cup finely chopped dates

- 2 tsp flaxseed meal

- 6 tblsp water

- 1 tsp poppy or sesame seeds

- +extra cinnamon and walnuts for on top decoration

 

Method

- Pre heat oven to 160 degrees C

- Line a bread tin with baking paper (or just oil it)

- Mix Flaxseed meal with water and leave aside to go gooey

- In a large bowl mix flour, baking powder and soda and cinnamon

- Add the chopped dates, mix, then add banannas and flaxseed meal

- stir (It will form a hard/tough dough but do not add more water)

- Fold into you're prepared tin

- Sprinkle poppy/sesame seeds and cinnamon on top

- Bake for 50-65 minutes until well risen, golden and crusty. A skewer should come out clean when inserted in the centre.

-  Allow to cool before cutting. (It will be too sticky and hard to cut whilst still hot)

- Sprinkle walnuts on top and enjoy!

'Why can't I lose weight?'

We are all stubborn and we like to think that we are always doing right, rather than wrong and when we claim to 'know' something we don't like to be told otherwise because we believe to 'Know' the right course..

Which can lead on to my next point on why people find it so so hard to shed pounds, and in turn seem to gain more weight than lose it.
We all have bad habits, because of how society has trained us and from things we have picked up over the years from family and friends so it is hard to drop these.

But most people 'believe' that 'will power' is enough to lose weight. When breaking small bad habits along with changing your mind set are key factors when trying to lose weight..

What most people need is to be self motivated..
It's important to illuminate these bad habits which all contribute to weight gain and negative thoughts...

so take a look at the following list and see if you have picked up some bad habits...

Not Eating on time

Irregular eating habits

When we skip meals and eat later and miss out snacks our body goes in to starvation mode, not only this we also crave salty and sugary foods. Which in turn makes us wanting to binge on calorific foods. And lots of them because we feel we've gone too long without any food. Therefore our body instantly stores all of this as fat. And the processed sugars all stick around the areas we least like.

People can be fooled when avoiding fatty or sugary foods, they forget about sodium filled foods which are equally as bad. Sodium rich foods contribute to water retention which make a person even more bloated. craving more salt and sugar and damages the kidneys which are a key organ for cleansing the body..

Binge eating is a popular and common cause of weight gain and a huge bad habit to break. But certainly not impossible.
Of course its obvious that its bad for ones health, that eating too much and burning off so little will of course lead to weight gain. But someone who frequently binge eats the common cause for this is usually psychological, with possible low self esteem and tries to escape negative thoughts with the uplifting feeling they receive from tasty food. Another common cause can be stressed levels. And unfortunately people reach for the high sugar content foods but these foods although give an uplift feeling they also have a viscous downward spiral effect, leading to more cravings and even lower moods.
So my advice for anyone suffering these kinds of moods, is to get deep inside your mind because that is in actual fact the source of the problem. It has nothing to do with physical change.( That part is easy) its the mental attitude. Because there is only one person stepping in the way of changing your lifestyle and its you. Your mind set and attitude towards yourself from past events, and upcoming events, comments which people have said or something you may have done or always done all effect your ability to change for the good. So you really need to look it in the face and say goodbye to all those hurtful negative thoughts if what you really want is to be healthy..

Protein Peanut butter cookies!

Yum yum yum!

These cookies are an awesome alternative and tasty treat which are ideal for having as a after workout snack.
They're filled with fibre and protein which keeps you feeling fuller, satisfied and improves muscle development which then goes on to burn more fat and calories.

Ingredients..
1 Cup of organic butter/Goats milk butter

1 Cup of  peanut butter

1 cup of stevia (an healthy alternative to sugar) or use cinnamon

2 1/2 cups of oatbran

1 1/2 tsp baking powder

1 1/2 tsp baking soda

2 Eggs

1/2 cup of peanuts/almonds/walnuts (mix it up)

1. Cream together butter, peanut butter,white and stevia. Beat in eggs.
2. In a separate bowl, sift together oatbran, baking powder, baking soda, and salt. Stir into batter. Put batter in refrigerator for 1 hour.
3. Roll into 1 inch balls and put on baking sheets. Flatten each ball with a fork, making a criss-cross pattern. ( I add 2 peanuts (1 cut in half) on top to make a pretty decoration, see picture).
4. Bake in a preheated 375 degrees F oven for about 10 minutes or until cookies begin to brown. Do not over-bake.

Serves 30.
Prep time 10 mins
cooking time 10 mins.

How to get an 8pack

First of all do they exist?...


Are 8-pack abs a myth or magic? You may want to know if it's really soon after you acquire your 6-pack abs. But the first question you need to ponder on is, is there any difference between a 6-pack abs and an 8-pack abs?
Before you start counting on the number of packs, think that an 8-pack abs is actually a super defined 6-pack abs. If you cannot see any difference between the two, as there exists but only so subtle, remember that an 8-pack abs will give you physical advantages not available to those having a 6-pack abs.

The eight pack of an 8-pack abs can be found in the lower abdomen just below the six pack and it is actually a midsection that is lean and well-toned.
While both eight pack and six pack compose the rectus abdominus muscle group, it is the tendons that separate and distinguish each from the other.

Unfortunately, not all gentlemen are endowed with a gift of further achieving an eight pack. Genetics plays a main role in getting an 8-pack abs and will serve as a final arbiter if a 6-pack abs is all that you can make. There are some signs that manifest if you have the genes for achieving an 8-pack abs. See if the tendons of your lower abdomen are still large ad taut and if they are you may be lucky to further develop that pay of your abdomen for an 8-pack abs.

People who are consuming terrible portions of fat, sugar, and alcohol won't be getting either of the 6-pack abs or 8-pack backs. It goes to show that only the determined and the disciplined ones will be getting them.
If you have worked your way out to achieve a 6-pack abs through rigorous exercise and a strict diet, developing an 8-pack abs also consists of the same mechanism: tone up muscles and lose fats.

The twofold tasks can be accomplished with having a low fat, low sugar diet, weight training, and cardiovascular exercise. It sounds similar to getting a 6-pack abs but reaching to the other level is difficult and can even be frustrating sometimes.
Your diet should consist of fresh fruits and vegetables, lean meats and poultry, fresh fish, sufficient fiber, and lots of water.

Aside from the aerobic cardiovascular exercises, you will also need to incorporate 20-30 minutes of cardio exercises into your daily routine. It is okay to be persistent but don't tire yourself by adding another 30 minutes extra.

Free weight training also helps in burning fat and building muscle through elevating your body temperature. It is important that exercises should focus on your midsection when you're doing your abdominal routine. Do exercise with high resistant and low reps to make your abdominal muscles grow and eliminate fats


In order to attain a perfect 8-pack abs, you should preferably combine healthy food habits and strict workout regime. Abdominal muscles are considered to be the hardest muscle in the human body. A healthy lifestyle is the key for flaunting a ripped appearance. Most people take up fast methods for gaining muscles. They undergo surgeries and other artificial techniques for sculpting them, which can be extremely dangerous in the long run. It is always advisable to follow healthy means for flaunting a toned appearance.

Diet and Workouts Plan
* Cardio workouts are extremely important for burning abdominal fats. Workouts such as running, swimming, walking, hiking and bicycling helps in boosting metabolism in your body which will eventually lead to lots of fat burning. One should also drink lots of water for maintaining the body temperature. Water hydrates your body and keeps your digestive tract clean.
* Bodyweight workouts such as sit ups, crunches, push ups, side bends should be performed after cardio workouts for gaining muscles and burning fats.
* Proper nutrition not only helps you in shedding those extra pounds from your body but also helps you in gaining endurance and strength. Protein supplements should be included in your diet for maintaining the energy levels.
* You should take 2000-2500 calories daily for sculpting your abs. One should take lots of high fibrous foods such as fruits and vegetables while red meats and dairy products should avoided completely.
* In order to flaunt 8-pack abs, a rigorous workout session is indispensable. For performing effectively in these workouts, you need lots of endurance and strength, which can be easily supplied by Nitric Oxide. It can increase your blood flow and stimulate muscle pumping. It can also cure joint pains and injuries by reducing the recovery time. Nitric Oxide can protect our body from various diseases such as diabetes, cancer and heart attacks. It enhances your immune system and acts as an anti aging agent.




Article Sourcehttp://EzineArticles.com/1698759 Reference -Article Source: http://EzineArticles.com/2383039

Post workout protein smoothie

Yumm yumm
I have another great new recipe for a good tasty filling smoothie perfect for after you're workouts to fill you up, satisfy you're sweet tooth and help build and repair all you're muscles so you gradually build lean muscle and burn more calories as well as fat much quicker!

What are the benefits?..
This smoothie provides lots of fiber and protein, as well as packed full of vitamins because all the ingredients are natural.
The mango provides lots of fiber and is low in calories so is perfect to include in a meal as it fills you up without making you bloated, and can actually asist with digestition, prevent constipation and lessen you're chances of developing colon cancer, heart disease, Type 2 diabetes and diverticular disease.

Oatbran Also is great for burning away fat as it is also high in fibre as is pears, so it fills you up so you dont feel like snacking later on unhealthy snacks!
It also helps lower you're cholesterol.

Greek yogurt has amazing benefits too as it is PACKED WITH PROTEIN! "An 8-ounce cup has as much protein as a 3-ounce chicken cutlet!" In addition to being a key nutrient in building and maintaining your muscle mass, including protein in every meal can also keep you full longer.Its good calcium, great for your teeth and bones to keep them healthy and strong! It also is good for you're gut and digestive system!  Probiotics can not only improve your digestive health and keep the bacteria in your gut healthy, they can also boost your immune system and keep you well.

So here it is
Ingredients...

-Banana 

- Half a mango

-Pear

-Frozen Fruit/ice

-100ml Milk

-3 Spoonfuls of low fat greek/natural yogurt (Which ever you prefer)

-1 spoonful of oat bran

And blend together...
Add some cinamon too if you wish for an extra fat burning flavour but be creative and make you're meals fun and tasty, healthy dieting doesnt have to be boring!

Benefits of Eating peanut butter!

Although many think peanut butter is bad because its high in calories this isn't entirely true as peanut butter can actually help and aid towards weight loss!
As peanut butter is high in protein, a 2tsp of peanut butter provides around 7grams of protein, and our bodies use the amino acids in protein to grow and repair muscles tissues, as well as boosting up you're metabolism helping burn more calories, it also keeps you feeling fuller for longer so you dont go hungry...
It also contains lots of healthy fats and the monounsaturated fats in the spread lowers the risk of developing heart disease and type 2 diabetes!
However as it is high in calories it is important to make sure you eat in moderation and continue to excercise so you're using the energy provided in peanut butter efficiantly!
Here are some ways to incorporate peanut butter which are nutritious and delicious!

One slice of whole meal bread
small tsp beanut butter
chopped Cucumber around 200 calories, FILLED with protein and keeps you feeling very full. Great idea for breakfast!

Grilled banana
Tsp Peanut butter melted
spoonful of greek yogurt and sprinkled cinnamon around 250-300 cals. Great idea to have for a treat or dessert, filled with potassium, fibre and protein! Yum!

Banana Pancakes
2Eggs
1 banana
spoonful of peanut butter Around 400 cals great for a breakfast to give you amazing energyhroughout the day and enough protein to help build and repair all you're muscles so you become more lean and burn more calories! Yum
Experiment and be creative!

Banana Protein pancakes!

If you're wanting to lose weight, and FAST and get rid of you're gut then these pancakes are perfect, have them for you're breakfast dinner or dessert and after a workout so you're muscles can recover and build up so then you burn extra calories and fat!

These pancakes are filled with protein, flavour and fibre, vitamins and are SO TASTY!

Heres what you need...
1 banana
2 Eggs
1 tsp flax seed
 
Now you may add extra ingredients if you wish such as milk, and oat meal to mixture thats up to you, be creative :)

Then mash up the banana, whisk the eggs.. put in a pan and fry for oil you c or coconut oil whichever you prefer...

Cook for a few minutes, Flip and serve
Add some cinnamon, greek yogurt, berries and honey and ENJOY!

Weight loss pills Revealed and reviewed!

Recently I have been hearing all about the amazing weight loss stories from people who have used a product called Phen375

You may have heard of it already but I thought Id do some research and see how it works...

 

What Phen375 does..

 Phen is made up of all Natural Ingredients which is a good thing as it means you will have a healthy weight loss process and it wont give you damaging or any dangerous side effects like some other weight loss supplements do.

With the supplements you lose between 3-5lbs a week...

 

Pharmaceutical Grade Synthesized Ingredients which are all made so that you can guaruntee fast and impressive results.

 

The tablets are 800mg and all contain clinically proven ingredients so they are safe and make you burn the fat quickly..

 

Thermogenic Ingredients. Which is basically an ingredient which increases your body temperature and helps to then stimulate your nervous system so you burn calories quickly.

 

Break Bad Eating Habits. According to reviews it is full of fiber and ingredients which stop you from feeling hungry all the time and craving unhealthy foods so its much easier to say no to unhealthy sugary foods!

 

Round-the-clock Calorie Burning. The tablets actually make you burn 270 calories on a daily basis without excercising so if you excericise at the same time you will double if not tripple the fat burn!

 

Fat Loss Process Changes. You will experience improvement in glucose disposal, increase in water loss, increase in energy levels, bloating diuretic and physical fatigue reduction and restore mental alertness.

 

Enhanced Muscle Building Capacity. With this, fat burning is more effective and fast.

Stimulates Metabolism. This helps you burn fat tissues off all over your body.

 

Cellulite Reduction Instructions. You will get a guideline on how to reduce cellulite in different areas of the body.

 

No Medical Weight Loss Prescription Required. This means that it is legal to buy over the counter and it is absolutely safe.

 

Manufactured In A FDA-registered USA Facility. You are guaranteed that this slimming pill is a quality product.

 

How it works...

The tablets are made up from different natural ingredients which all contribute to the different problems internally which we all find a struggle when we are on a diet so those ingredients help fight against all of those factors...

Once taken, the tablets will then begin working straight away to help you reduce fats and your weight in the soonest time possible. Here is the process and how they work...

 1: The 5 enzyme boosters which the pill is composed of works together to convey information to the brain.

 2: The information being conveyed will tell the brain that you are not or no longer hungry. This then will help you control or suppress your appetite.

 3: After controlling your appetite and cravings, it will then prevent your body from making fats out of excess carbohydrates.

 4: It then speeds up your metabolism, get rid of your excess fats and then supply you with new reserve of energy.

With the process that your body undergoes while you are taking the supplement, you will be guaranteed that there will be no accumulated stored fat in your body and that you will continually burn fat for 24 hours.

For more information or to order yours at a low cost click here

Recovery shake recipe!

Mocha Madness

So yummy and filled with goodness which will help you recover after you're workout, build muscle which then helps burn more calories and fat, and is healthy, home made and low in fat and calories!
This smoothie has a great blend of carbs, protein and caffeine to help your body and muscles recover after a run!

Ingredients

.2oz of Esspresso/black strong coffee

.8oz of Greek Yogurt

.2 Tablespoon of ground chocolate or hot chocolate powder.

.1 banana

.Ice cubes

Blend all together and Enjoy!  

Lose weight with clear skin!

There are lots of foods that can not only aid to weight loss and boost you're metabolism but also give you clear skin as well as LOTS more health benefits!

Almonds!
Almonds are high in fiber and include essential fatty acids and nuts offer a lot of vital vitamins and minerals!
Walnuts and almonds are rich in nutrition and beneficial for many parts of the body including you're skin! So if you want healthy glowing skin start to incorporate walnuts or almonds within you're daily life and notice the difference!

It has been said by The American Academy of Facial Plastic and reconstructive surgery that nuts are a excellent source of vitamin E, which is an antioxidant that helps maintain glowing healthy skin!

'One of the major functions of essential fatty acids is keeping you're skin healthy' says the health service at Harvard University.

Almonds are a must if you're looking for easy ways to lose weight, I personally love the taste and include them in my breakfast or snacks everyday, I eat around 10 a day which is around 80 calories.. But dont get scared off by the number of calories here are the benefits!

1. They reduce heart attack risk.
Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.

2. They lower ‘bad’ cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.

3. They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).

4. Almonds help build strong bones and teeth.
The phosphorus in almonds helps make this possible.

5. They provide healthy fats and aid in weight loss:

• Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
• Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)

6. Almonds lower the rise in blood sugar and insulin after meals.

7. They help provide good brain function.
Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.

8. They nourish the nervous system.
According to Ayurveda, almonds help increase high intellectual level and longevity.

9. They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming. When your body is Not alkaline enough you risk osteoporosis, poor immune function, low energy and weight gain.

How to eat them?
You can eat them with you're breakfast in a morning and as theyre rich in fibre you will be fuller for longer! They taste lovely with oatmeal, yogurt, pancakes, muffins or cereal and as they are high in omega -3 fatty acids they promote vibrant skin!

Equally you can include walnuts or almonds to you're lunch with salads, casseroles, stir fries , curries with veg, pasta and rice etc BE CREATIVE!

Or have them as a healthy snack, eat around 7-14 almonds or walnuts, not only do they taste fantastic but they keep you fuller for longer too!
I also reccomend that after you have eaten the nuts to guzzle down some water, remember to stay hydrated as this also is a HUGE factor for clear skin and weight loss!
 
The second type of food which dramatically improves weight loss process as well as clears you're skin
Lemons!
Lemon juice and peel helps boost up you're metabolism and normalize digestion too! Lemons also have an awesome cleansing and detoxifying effect, drinking lemon juice is a really good way to lose weight! No matter how you eat it lemons can help keep the weight away!


Drinking hot lemon water can do all kinds of wonderous effects!
Boosting your immune system- As lemons are high in Vitamin C, which is great for fighting off colds, they're also high in potassium which improves the function of the brain and nerves, as well as controling blood pressure!

Lemon water reduces your overall bodies Acidity! Lemons are very alkaline, although they are citric acid they do not make up acidity in the body once its been metobolised.

Helps with weight loss! Lemons are high in fiber which of course means they keep you feeling fuller for longer so you dont crave lots of food, not only that studies have shown people with a alkaline based diets have lost weight faster than those that dont!

4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.

5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this. I admit, I’m slightly worried about it.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

10. Helps kick the coffee habit: After I have a glass of hot lemon water, I actually don’t crave coffee in the morning. This is weird, I can’t explain it, but I’ll take it.

The one thing I couldn’t find a concrete answer for is why the water has to be hot. Having studied Chinese Medicine, I can only assume that cold water likely provides a shock or stress factor to the body. It takes energy for your body to process cold and really hot water, believe it or not. I asked BluePrintCleanse how much lemon the recommend you put in your water. They suggested just a wedge or 1/8 of a lemon.

Tip: Drink your warm lemon water in coffee cups that has coffee or tea stains. The lemon water will help remove them.

Tip: Grind the used lemon rinds in your garbage disposal to help deodorize it.


Referencehttp://lajollamom.com/2011/01/drink-warm-lemon-water-in-the-morning/
Reference: h//www.care2.com/greenliving/8-health-benefits-of-almonds-king-of-nuts.html#ixzz2Mr4QB6EF

Belly bustin smoothie!

Recently found this recipie for a stunning smoothie which is so yummy! And not only that the ingredients inside burn belly fat! So its perfect for meals like breakfast to kickstart you're day and helps you feel fuller for longer!
Plus theyre so easy to make, little effort as possible is the way to go in my opinion :P
Just throw it all in a blender and blend..easy peasy!

One of the two key ingredients are Greek yogurt and oatmeal.. Greek yogurt is a protein which is KEY for burning away belly fat, because it helps you gain more muscle.. the more muscle you have...the more calories burned which means you burn away more belly fat as a result!
The oat meal is great because its slow digesting which means it keeps you fuller for longer than normal carbs
The ingredients...

1/2 Banana

1/2 Cup of Plain Greek Yogurt

1/2 Cup Skim (Fat-Free) Milk

1/4 Cup 100% Whole Grain Rolled Oats (Oatmeal)

2 Teaspoons Flaxseeds

1 Teaspoon Honey

1/2 Cup of Ice

Nutritional Info:

• 281 Calories
• 19g Protein
• 4g Fiber

You can add other fruit in here too if you wish, as you can see in my smoothie i added red fruit like strawberries and frozen fruit like cherries, blackberries and rasberries to give it some more flavour but experiment and be creative :)

How exactly to lose belly fat!

So many people get so confused with how exactly you burn fat and esspecially as many people carry more weight on theyre mid section they often get discoraged and therefore 'GIVE UP' when they don't see theyre belly shrinking after a few runs and wonder why they're destructive low calorie diets arent blasting the fat...

One thing to consider is that the body will lose fat from all areas at one go, but it will do this gradually, the body doesnt have a checklist on places where it's only going to lose fat from, it will come off you're stomach but may take slightly longer if this is the area you carry most of you're weight on...

MORE MUSCLE!
Believe it or not, you need to increase you're muscle mass because when you have more muscle you're body then burns more calories which is great for the long run because you will be able to get away with getting away with a few treats later on because you're body will naturally burn more calories off..
SO... you need to include a lot more protein in you're diet so after you're workouts your muscle mass increases and girls this doesnt mean you're going to look like a muscley man, no this will make you look more defined as you're muscles will be toned and you will have less fat on you're body and best of all YOUR STOMACH!

NO SUGAR!
Sugar is the culprit! And unfortunatley it is everywhere... So you just need to be careful on how much you're consuming..
But the more sugar you're taking in effectively increases you're insulin levels so then the body produces more gluecose so its basically asking for a fatter stomach. So dont be fooled just because you're eating less calories but still eating sugary drinks, chocolate and sweets it wont get rid of the bulge!

WATER,WATER,WATER!
Simple but so effective. Water flushes out the toxins in you're body, and increases the rate of how effective you're metabolism works, so the faster it works...the more calories burned...the faster you get rid of belly fat! Simple!
Also many people can confuse 'hunger' for dehydration so drink water and it can turn out that you're not hungry you were thirsty..
And if you dont like water.. try adding a squeeze of lemon or lime in there or even flavoured fizzy water is great too!

FAT LOSS FACTOR!
Fat loss factor is a personalised fitness/nutrition and weight loss programme which targets the belly fat to increase the speed of getting rid of the fat on you're belly.. And it shows dramatic results in a short amount of time. Its personalised to you, and you are supported with you're 2 personal trainers! I think its a great formular because it isnt a fad!  click here For a special discount price.. limited time only

Post/pre workout food!

It is important to watch what you eat before and after you're workouts as this can have an effect on the after burn...
before you're workout
Avoid eating the last 1,5 hours before your workout. An energetic meal can often make you weak over the next 30-45 minutes after the ingestion and you might also get a stomach ache during the exercise.
So, a few hours before your workout:
Charge with a balanced diet of both carbohydrates and protein.Studies have shown that simple carbs (white bread, energy drinks, wheat products, sugar) will stop the fat burn directly, and the body will almost only burn carbohydrates instead of fat. So eat slow/complex carbs, not simple.
And take notice:
1. The meal shouldn’t contain much fats.
2. Eat enough so you don’t get hungry again before your workout starts.
Examples of some recipies you can try before you start you're workouts :)

2 finn crisp with cottage cheese and pepper, 1 egg or 3 egg whites + 1 cup of cottage cheese with seeds, rolled oats and goji berries.

Oatmeal with berries and cinnamon + a protein boost smoothie (egg whites, quark, yoghurt, frozen berries and half a banana)

Bulgur or quinoa with oven baked chicken, broccoli and cottage cheese.

Omelette (1 egg, 3 egg whites, 1/4 onion, 3 tablespoons milk, sliced turkey or shrimps, rep pepper, 2 tablespoons cottage cheese + some black pepper)

15-25 minutes after training: The muscles are broken down after the workout, so you need a quick fill for them to be rebuilt and for the body to get a good chance to recover. What you should eat is a combination of easily absorbed protein and carbohydrates.

Here’s 4 great post workout refills:

• A proteinshake and possibly a banana
• A smoothie (mix 3 egg whites, frozen raspberries, 3-4 tablespoons unsweetened cocoa powder and 1 cup/2 dl milk or natural yoghurt)
• Cottage cheese with seeds and half a banana.
• Quark mixed with berries and a little stevia. Top it with rolled oats.

Yummy Protein Omlette

Give this a go to kick start you're metabolism I made it the other morning and it really tastes good and fills you up so its perfect to lose weight!

 For two people...

For 2 persons!
• 2 eggs
• 4 egg whites
• 3 turkey sausages
• 1/2 pepper
• onion
• baby spinach
• salt and black pepper
• olive oil for the pan

 

 Enjoy... :)

 

Eat Breakfast!!!

So many people confuse breakfast and try and skip it because they're worried they will actually gain weight, but studies show that people who eat breakfast have a lower body fat than the people that the people that dont..

Also breakfast will kick start you're metabolism so it begins to work and burn off calories.

So if you excercise in a morning i.e morning run or power walk do this on an empty stomach then have you're breakfast soon after. There are plenty of healthy fat burning foods which you can have which not only fill you up for longer but then carries on burning throughout the day!

 

Eggs, oatmeal, yoghurt, smoothie, protein pancakes, crisp bread with ham and veggies or whatever you like! Be creative! Eat healthy and you won’t get fat! I promise you!

 

I will post some recipies up for you to see so keep posted :)

Muscle weighs more than fat!

If you find the scales number increasing and you are working out hard and find yourself slightly dissapointed with yourself then DONT BE!

because whether you have added a pound or 2 extra during your diet or training dont be discouraged as we know muscle weighs more than fat..
And a way of finding out (which I am going to start to do)
is by measuring yourself weekly as well as weighing yourself because the number on the scale could be getting bigger, whilst your waist and ass is getting smaller so dont always put yourself down...
Here is what you can do...

 

Waist (at navel)

Hips (at largest point)

Chest (at largest point)

Biceps (at middle)

Thigh (for women) or neck (for men) (at middle of muscle)

In general, when you are gaining muscle and losing fat, you should see:

• waist getting smaller
• neck/chest/bicep getting larger (might shrink first while you are getting rid of excess fat)

The biggest indicator will be where you collect the most fat. Men tend to collect in their abdomen while women tend to collect in their hips and thighs. That varies based on body type and genetic factors. Botttom line is that you know where that area is.

Want to burn a quick 100 calories?

Just do...

40 jumping jacks

30 crunches

20 squats

10 pushups... Easy

Fitness tips

To relieve tension in you're neck when doing sit up crunches, press you're tongue to the roof of you're mouth while sitting up!

Most Common Muscle building mistakes!

1. Going Crazy on Your "Cheat" Day
Don't get me wrong, your "cheat" day is a day that you're free to eat more calories and foods that you typically don't eat (like pizza or candy etc). However, this doesn't mean you should take this as free pass to gorge.
This sort of gorging can set your gains back a step, and that's no bueno. The second problem is that you can fall into the habit of "starving" during the week (to make up for your binge), followed by binging on weekends.
Point is, this is a lifestyle change. Eat moderately during the week... and eat moderately on your free day. If you find yourself tempted to binge, confine your free day to just one meal (or just half the day).
2. Not Eating Enough
Another common mistake is to not eat enough throughout the week. Lots of people do this just because they like to see that rapid drop of the numbers on the scale. But if you do this, two things happen:

• You won't dig the results. That's because you're dropping "weight," but not necessarily fat. You're losing water and tissue, which includes that all-important muscle. End result: You're smaller and you weigh less, but you're shapeless and fat.
• Your metabolism drops. I've mentioned this before - your metabolism drops because your body thinks it's starving, thus trying to conserve energy

3. Training Too Long
Your goal should be to train harder, not longer. For example, you can do 20 minutes of HIIT rather than wasting away on the treadmill for an hour. And with regards to weights, you should keep your session around an hour or less. If you're training longer, then you're visiting too much at the gym... or you're not lifting hard enough.
Train hard, eat right & get some rest - that's all there is to seeing results.
4. Not Warming Up Properly
Whether you're doing a lifting session, HIIT, or steady state cardio, you should spend about five to ten minutes warming up (to help you avoid injury).
This means doing some light cardio such as jogging, rebounding, jumping rope, biking, etc. You may also want to do somelight stretching to get the blood flowing to the muscles you're about to work out. Finally, you can also do a set of lightweight, high-rep lifts just to get the blood flowing.
Be sure to cool down after your work out by doing light cardio and light stretching.
5. Not Keeping a Fitness Journal
You might have a couple great weeks of gains or you might completely stall out, either way you won't know what caused these results if you're not keeping a nutrition and exercise journal documenting your training. It only takes a few seconds to make an entry - just a few minutes total each day - and yet it can make all the difference as to whether you enjoy stellar results or not with your muscle building.

Here learn how to get the results you want fast! Click here

 

 



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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

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