Swimming to Lose Weight

swimming

swimmingLike most exercises, swimming to lose weight will work for some people and not work for others. The reason behind this is that our body has a very specific method of getting to the point of burning fat. The first stages do not favor fat burn and instead go through a process in which the minor stores of ATP are consumed. At this point the body moves to burning carbs, and at this stage still no fat is being burnt. It is after this low impact exercise is constant that you move into the fat burning zone. [Read more...]

Weight Loss Herbs

herbs

herbsPeople are always looking for more ways to lose weight, I know I am. Most people would rather use natural remedies or herbs to aid in their weight loss than something that comes in the form of a pill, since we are not really sure what goes into it.  When it comes to natural herbs that supposedly aid weight loss, there are literally hundreds of products available that you see advertised, and they all claim to be natural. But be warned, even though they may contain a specific natural ingredient or are based around the extract of one, they also tend to be populated and mixed in with a lot of other substances which we cannot account for, and with the general lack of a breakdown we would never really know. So when looking for natural herb weight loss remedies, remember to check the ingredients carefully. Very carefully. [Read more...]

Victorinox Chefs Knife Deal

chefknife

chefknifeIn my view, there are five main items any kitchen cannot do without. One of those must-have items, is the classic 8inch Chef’s knife. Unfortunately, getting your hands on a good chef’s knife, can be a very expensive business with good chef’s knives costing between $100-$200. Recently I came across a  post in the Cool Tools Weblog recently spoke about a $27 dollar chef’s knife worth taking a look at, and I though it was a good deal that had to be talked about: [Read more...]

The Benefits of Drinking Water

water2

The human body is essentially a very complicated organic machine, it needs a vast variety of nutrients and vitamins in order to function (just as any machine would need some of fuel) and maintain peak performance. Among the many different vitamins and nutrients that we need, nothing is more important to the body than water. Water is the holy grail of the human body and the benefits of drinking water are numerous, and even then, knowing just a fraction of its importance, a great many people fail to adequately hydrate the body and will only drink water when they are really thirsty. The issue is that by the time your body signals that it is thirsty (or thirsty enough to prompt you to drink water), you are already extremely dehydrated. [Read more...]

7 Highly Effective Eating Habits

Woman_Eating_Clean_Breakfast

Woman_Eating_Clean_BreakfastRegardless of what exercise or workout regime you are on, it is well known that without adjusting your diet and maintaining healthy eating, your results will be temporary. The average person, follows very bad eating habits, mostly because they are not aware of some basic rules when it comes to eating. There will be a rule or two you might be following right now, but the effectiveness is staying with the parameters set by all seven. Regardless, Just follow these simple rules, and you simply cannot go wrong. [Read more...]

Three Tips to Minimize Starbucks Calories

starbucks1

starbucks1I have always been a huge fan of Starbucks. Unfortunately, the bulk of the coffee and non-coffee based beverages they serve are very high in calories, and kept unchecked, could make a big dent in your attempts to keep your daily calorie intake to a minimum. This would not be an issue if you limited yourself to an espresso or a simple brewed black coffee, but it never works out that way. Not surprisingly, the most popular coffees are the ones with highest number of calories.

Trying to control your calorie intake can be hard enough, but when it comes to giving up some of the things you love it pays to compromise. If, as part of your diet plan or calorie count, you decide not to fore go coffee from Starbucks, i have prepared three tips you can consider when ordering the next time that might help you minimize the damage while still enjoying your favorite drink.

[Read more...]

Burning Stomach Fat

tummy-tuck

tummy-tuckProbably the one thing that everyone wants is a flat stomach and despite what you might have read elsewhere, there is only way to do it and that is to burn fat. Now burning stomach fat cant be done directly, there is no single exercise or diet that will result in a spot fat reduction from any part of the body. Instead you have to lose weight consistently over a period of time and once adequate amounts of fat have been burned from other areas, then  it will start to drop around your stomach.

The first parts of the body that loses fat first varies from men to women and from person to person but the stomach is usually the last. Burning stomach fat will be hard work and its something that you must really want to do in order to have the kind of commitment you are going to need.

Now I am not saying sit ups and the like are useless, they tighten your stomach and make it look a lot smaller. Do that for long enough and if you are a guy the six pack will grow so that when the day finally comes that you have burnt off enough stomach fat then it will start to show.

I could go on, but to cut a long story short, get into a weight loss/fat loss program and make the concerted effort and do not believe anything or anyone that says otherwise.

Keep Your Skin Firm While Losing Weight

Losing weight and keeping your skin firm in the process is possible if you do everything right. Don’t get too eager about losing weight too fast and follow the right program and you will be celebrating your success. Considering you don’t have an excessive amount of loose skin already it is possible to lose weight and keep your skin firm in the process. The idea is to keep your body well hydrated day in and day out. NEVER EVER let you become dehydrated.

Drink plenty of water throughout the day and NEVER EVER totally eliminate your carbohydrate intake. From my experience most people who have lost weight too fast by eliminating their carbohydrates ended up with a lot of excess skin afterwards. The whole idea is to lose the weight to get healthier and of course to look better with your clothes ON and with your clothes OFF. Here are some tips.

1. Follow a well rounded balanced diet.

2. Follow a full body exercise routine alternating with a split routine every 4 weeks. For example, full body routine 4 weeks, split routine 4 weeks, full body routine 4 weeks, and so on.

3. Considering you don’t have stomach ulcers and you are not on blood thinners you should also take ONE TEASPOON of cold artic cod liver oil ONCE PER DAY with your evening meal.

4. Take 1000-1500mg of lecithin per day. Lecithin has been known to increase the elasticity of the skin.

5. Anything you can do to increase circulation will also help. Skin brushing techniques are very good. Do a search on the internet for skin brushing to get all the info you need. Deep massages are also good.

6. Most importantly if you are more than 75 pounds overweight DO NOT try to lose weight too fast. The more you weigh the easier it will be to lose weight on this program so ease into it slowly so you only lose about 3 pounds per week. Doing this will prevent the sagging skin. If you lose weight too fast you will end up with loose skin 90% of the time.

7. Some of my clients have done weekly body wraps with great success but it can get messy. You can do this as an option but it’s really not necessary.

As an option you can also take a supplement called collagen.

As I stated above one key to increasing the elasticity of your skin is to keep your body well hydrated. Yes, drinking water will do this. The average person needs at least ½ an ounce of water per pound of body weight. Possibly more depending on the type of exercise you do on a daily basis. The reason why so many people end up with loose skin after losing weight is because they go on low carbohydrate diets that will in turn dehydrate the body. If you lose weight and are dehydrated in the process you will see the scale weight go down but unfortunately most of the weight being lost is nothing more than water weight. If you are losing 2-3 pounds per week you are doing great. If you are losing 4-6 pounds you are pushing the limit. Any more than 6 pounds per week and you are sure to end up with loose skin after losing the weight because chances are you are restricting too many carbohydrates from your diet. Cutting out refined flours/breads and sugars will yield the best results.

Also, instead of getting on the scale every week to measure your progress go more by how your clothes are fitting. I always tell my clients to try on the tightest pair of pants they have and then follow my program for 4 weeks and then try them on again. After 4 weeks those tight fitting pants will be a thing of the past.

Follow all the above and you will see satisfactory results.

The Heathiest Foods List

healthiest-foods

First of all not all foods that you think are healthy actually are. Even I was surprised when I put together this list of the healthiest foods. Most of the time the misinformation comes from people we know or some old tip which has been floating around and refuses to go away. Either way check out this healthiest foods list and see for yourself (I have also listed the main factors that make each of these good):

Healthiest Foods – Fruits

Apricots
Starting with apricots which have Beta-carotene, which helps prevent free-radical damage and protects the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially the skin variety. A single apricot has 17 calories, 0g fat, 1g of fiber. So in terms of overall fat loss potential its very good, buy them when fresh to maximize nutrient intake.

Avocados
Avacaods are high in Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. A good alternative to higher calorie fatty additions to sandwich and salads regardless of the somewhat higher fat content.

Raspberries
High in Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Low calorie and fat content make it ideal to add to deserts and shakes.

Cantaloupe
Vitamin C and beta-carotene – which are both powerful antioxidants that help protect cells from free-radical damage are found in this one. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Very good.

Cranberry Juice
Well at those who said cranberry juice was healthy got it right, It helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. That’s absolutely no fat but no fibre either, but at 144 calories a cup its not something you should overdo.

Tomato
The Power of Tomato is the Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

Raisins
These little gems are a great source of iron (bet you didn’t know that), which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber.

Figs
Not something eating often but figs are a very good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber.

Lemons/Limes
Lemons have Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor.

Healthiest Foods – Vegetables/Others

Onions
Now while i don’t recommend eating onions on their own, the Quercetin they contain is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Try not to overcook onions as they tend to lessen in nutritional value when burnt.

Artichokes
Personally i don’t like artichokes but these very queer looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. It doesn’t get better for fat loss.

Ginger
Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber.

Broccoli
Now here’s a new favorite of mine. Broccoli has Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. You must not overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Use in as many of your healthy stir fries as you can.

Spinach
Another favorite. Spinach has Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Use in salad or like broccoli in a stir fry.

Bok Choy (Chinese cabbage)
This one contains Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market.

Squash (Butternut, Pumpkin, Acorn)
Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber.

Watercress and Arugula (Also known as Rocket)
Both of these have Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber.

Garlic
The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter. Watch out for your breath after though :)

Healthiest Foods – Grains, Beans and Nuts

Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

Peanuts
Peanut butter is consider to be part of the list of healthiest food because studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. The only problem with peanuts however are the high grams of fat. Use it wisely and enjoy the benefits of the calories. Also note that peanut butter should be eaten in its organic form as the branded ones available at the supermarket have a lot of sugar in them.

Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber.

Yoghurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

Get Your Own FREE Fitness Blog

running

If you have ever thought about starting a fitness blog and didn’t do it because of the possible technical challenges amongst them then now’s your chance. For a limited time I will setup a blog for you and give you instructions on how best to go about posting and other basic blog maintenance tasks. Why would you want to setup your own fitness blog? Here’s why:

1. If you’re trying to or are losing weight, this is a great way to record what you’re doing and how its going, on top of which the visitors to your blog will encourage you and help keep you going.

2. When you run your own blog and talk to other weight loss bloggers you will be more up to date on what works and doesnt work in this industry.

3. In the event that you’re blog gets popular then you stand to make money in the same process.

4. You will find likeminded people who are trying to do exactly what you’re doing.

Whats the catch?

Well all you have to do is sign up for hosting on my refferal link from the host i’m using. It’s the way I make something and am able to provide you with this site without you having to pay me for it. Web Hosting is the place where your new website will be stored on the internet. When someone types in your website address on their computer (e.g www.example.com) your new website will appear on their screen.

What do you get:

Once you sign up for the hosting and give me the login details, i will install the blog for you, setup a theme and get you started. I will also show you how to post and keep your blog running, meanwhile you can slowly learn what it means to run your own blog.

What will it cost me?

You need to buy a domain name, for a .com that will cost you US 9.99 and then its US$ 7.95 per month on the hosting. That’s all. And of course a little bit of your time whenever you want to post something on the blog.

So if you’re interested send me a mail to kahthan @ fatlossschool.com or use the contact page above.

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