5 Of the Very Best Weight Loss Tactics

Shedding pounds continues to be the challenge of many individuals these days. We all would like to appear in shape and attractive at all times. Therefore, we attempt really hard simply to have the physique that many of us would like. Yet, with all the ways of living and eating routines that many of us were raised with, it can be extremely difficult to remain slim and therefore all to easy to put on weight.

With all of the calories that many of us consume daily, with the unhealthy and fast foods we take in, along with the caffeinated drinks that we consume, plus in our own frustration to tone down excessive fats, we’ve been constantly looking for weight loss tactics and various methods to losing excess weight.

There are many points readily available for you with regards to slimming down. Magazines and books pertaining to losing weight along with other important things in weight loss have come into your reach. Go to your booksellers and magazine stores and you’ll certainly see them.

Do-It-Yourself Weight Loss Tactics

Since there are a great deal of tips about how to reduce extra fats and drop some pounds have been released, now you can locate fairly easily a couple of methods suited to your case and your diet and lifestyle. Still, the very best techniques to dropping unwanted weight are the ones that you can do even if you’re on your own; those that don’t need you to visit and seek advice from a medical clinic or a weight reduction professional.

Listed below are a few weight loss tactics that can be done yourself.

1. Water remedy – water might not be regarded as a thing that may burn off fat, but drinking the correct quantity of water daily can deal with bodily processes including correct digestion. Additionally, it allows you to feel full to ensure you won’t want to over eat.

2. Reduce your current calories intake – we require calories for the day to day actions, however we have to reduce the needless calories. Mainly, you need to stay away from carbonated drinks and alcoholic beverages. Gourmet coffees likewise has an excessive amount of calories and you might wish to decrease usage of this or completely refrain from consumption.

3. Don’t miss breakfast – it isn’t smart to forget about breakfast in order to shed pounds. You will simply have a tendency to eat a lot more later on in the day.

4. Being active is even now the best method to drop some pounds – without a doubt, this is always the most effective method that can be done at your home to reduce excess weight. You could start off by simply walking more regularly. Such as, rather than driving to a neighborhood grocery store, you could walk. Refrain from driving if it’s a little strolling length. You can even walk the dog just about every morning. Cleaning the home additionally would make the body exercise more likely. The simple truth is, you don’t require instructors and gadgets simply to work out.

5. Five modest servings daily – rather than consuming three hefty meals, you could eat a number of tiny meals during the day. By doing this, you could separate your everyday calorie consumption without needing to endure fasting or not eating meals.

In case you haven’t realized, the ideas previously mentioned mainly require self control. The reason being, self-control may be the basic of all the weight reduction methods available. You need to know your own limits should you are seriously interested in cutting down on all those unhealthy fats. Simply no weight loss tactics are as useful as they guarantee if you, as the individual who really wants to slim down, won’t include a slice of self control.

How to Get Ripped and Shredded 8 Pack Abs – The Simple Way

8 pack abs have become the latest 'in thing' when it comes to a ripped and shredded abdominal section. This is because of the rise of celebrities like twilight star Taylor Lautner and the number one fitness model Greg Plitt. With the rise of such celebrities, it was only natural that people's desires to acquire physiques like theirs would increase as well, in this case the desire to have 8 pack abs.

You too can have 8 pack abs, that is if your midsection is genetically structured to have 8 pack abs, the truth is not all of us are meant to have 8 pack abs, some of us have 6 pack abs and some have four pack abs . This should not discourage you, because no matter what your abdominal genetic structure allows, I have abs workout tips that will maximise your midsection look, so that you get the ripped and shredded
physique that resembles your on-screen heroes and role models.

To get the abs of your dreams is something anyone could achieve if they put their mind to it, it is about following 3 basic rules or stages, and each stage is integral to your overall success and doing each step will surely get you those well deserved 8 pack abs. So what are these stages you ask me, I will not make you
wait no longer …

Here are the 3 stages you need to go through or follow to get 8 pack abs:

Stage 1

Sort out your diet, have a clean healthy diet because nothing will set you back as much as not eating healthy food. Think about it this way, food is to you what the sun is for green plants, without which those plants can not go through photosynthesis. You will need to have protein in your diet and lots of it, this will ensure you get maximum abs muscle growth and this will help your muscles recover. You will be able to get protein from a variety of natural food sources such as eggs, milk, beans, nuts, fish, meat, chicken and the list goes on (research other food sources with protein).

Alternatively if you want to build a complete physique not just abs your protein could come from taking supplements to meet your daily requirement of about a gram of protein per pound of body-weight. Another thing you need to consider is trying to cut out the meat that has a lot of fat, and using olive oil to cook if you can afford it. Junk food is a no-no, if you are serious about getting abs try to cut out junk food or eat it once per week but compensate by working extra hard at the gym that day to the burn extra calories you have chosen to indulge in. Make sure you drink lots of water and stop or limit the amount of alcohol you consume (drinking is a step backwards especially beer). Try and stay away from sweets if you have a sweet tooth because that is also a step backwards and will make reaching your goal more difficult.

Stage 2

This step involves the actual workout; this is the most fun part for me as I am the type that enjoys doing sit-ups. During this step, you are required to pick abs exercises that will target your whole abdominal region to get the ripped and shredded abs look, by your whole abdominal region I mean your upper and lower abs as well as your obliques. At this point it is best to choose abs exercises that are simple and yet provide a difficulty level that will both carve and thicken your abs, examples of these would be crunches, hanging leg raises and oblique v-ups (extremely difficult at first).

These are not the only effective abs exercises that target your whole abdominal region just good examples to show you what I mean by 'target your whole abdominal region'. I believe all abdominal exercises work but they work in a different way, some need to be done in higher reps (these are your crunches or your sit-ups), others require less reps and more sets (hanging leg raises could be done in 20 reps and 4 sets combined with another abs exercise). Choose your favourite abs exercises and do them well until your abs hurt so much that you can not laugh.

3rd and final stage

This is your fat burning stage to reveal all your hard work. This is not my favourite stage but it is necessary if you want to add the ripped and shredded to your 8 pack abs description. This stage is where you do cardio to burn that extra fat on your belly to reveal the magic. There are a lot of cardio exercises which can be grouped as steady same pace cardio and high intensity interval training.

I will admit that my personal favourite is HIIT because it does not take too much time and the intensity makes it fun, also it raises your metabolic rate so that you burn calories long after you finish working out, an example of a HIIT exercise is to do sprints between a couple of points, not continuously that's why that interval in the description. Normal steady pace cardio is also popular in the form of jogging and people who use the stationary bike (though you could do interval training on a bike as well) at the gym, I find this option time consuming and if you jog for too long a distance you might be burning muscle as well not just calories.

Please note that all three stages are to be done together, but you could do stage one and two together and at a later stage do stage 3 to reveal the finished product.

How to Walk Yourself Thin – Lose Up to 9lbs a Week

Walking is one of my favorite things to do and I have stressed on many people in the power of walking. This exercise routine does so much without a huge effort or strain and the results are very satisfying. Walking does more than helps you burn fat it also:

Helps fight colon cancer! A Washington school of medicine study found that any form of walking can lower your risk of colon cancer; brisk walking can lower the risk in women by 44%, walking also protects your vision as well. According to government researchers it lowers the risk of developing cataracts.Washington scientists say that walking three or more times a week makes us 32% likely to contract dementia.

Researcher Arthur Weltman, PH.D and other scientist have discovered a new way to burn more fat when walking. This method takes less time than the traditional walking routine which is 40-60 three to four times a week. It is called the Uva approach, two of the walks a week will be 45-60 minutes but at a comfortable pace and the other 3 will be only 20- 30 minutes and should be speedy but you should be able to hold a conversation without being too much out of breath.

This works because leisurely walks burn about 300 calories per hour: fast walks can burn 300 calories in as little as 30 minutes. The Uva not only helps you burn more calories it also boosts your fat-burning hormones by 80%. This workout is so smooth that you probably won’t even tell that you’ve been doing a high intensity workout. A high intensity exercise routine is excellent at burning the more fat and calories it increases a growth hormone called HGH that your body produces and this is what dramatically boosts your fat metabolism.

The after burn of this method is incredible! Even 48 hours after the workout your body is still working its way down from the walks. When doing exercises like this your metabolism is so hype up that it can take the body a long time to calm down to its normal state.

The UVa also reduces your appetite, a strenuous workout activates the anti- hunger hormones and you start to eat less without evening knowing it. Eating right will also make you lose weight quicker too! Here is a quick and healthy breakfast recipe; 2 Whole grain toast with honey,

3 to 4 strawberries

Scramble eggs use nonstick spray instead of butter.

Walking does amazing things to the body, so get up and get to walking pounds away and before you know it you’ll be back in your old jeans again! If you are looking for a great weight loss pill the Lemonade Diet delivers fast results while detoxifying your body.

Walking tip: Make sure you have good walking shoes for support of your ankles, legs and feet.

Simple Tips To Combat Male Gynecomastia Without Surgery

If you suffer from male gynecomastia, it can be quite embarrassing. The feeling of taking your top off and being stared at or worse laughed at is not something you will want. If you are reading this article you are taking the first steps to combat the problem.

If you don’t know already, there are two forms of gynecomastia. Pseudogynecomastia results in enlarged breasts that is directly related to being overweight. The enlarged breasts consist of fat cells that is more easier to treat. The following are some simple yet effective tips on how to overcome pseudogynecomastia.

1. Watch what you eat and drink. Most men that suffer from pseudogynecomastia tend to drink alcohol on a regular basis. You may now know this but alcohol increases estrogen levels in the body which is the leading hormone in females. Beverages such as beer contain high levels of calories, and you will have noticed men that are overweight and consume heavy amounts of beer also have pseudogynecomastia.

2. If your diet consists mainly of fried fast foods, pseudogynecomastia might become a problem. Fat is deposited all around the body and pseudogynecomastia after the age of 30 is more prominent in overweight men. Eating healthy foods and having a good diet has been talked about many times, and there is just no substitute for it, ‘you are what you eat and drink’! I say drink because, you need to monitor how much water you drink throughout the day. Did you know water increases your body’s metabolism rate?

3. Try getting regular exercise. Burning calories will help lose overall body fat as well as fat in your chest. There is a common misconception that you can lose fat around one area of the body. Fat is lost throughout the body with a good diet and exercise regimen. You can also do resistance exercise to build you chest. Chest exercise is a great way to start building muscle and lose fat.

The other form gynecomastia is known as glandular gynecomastia. This is formed because of excessive glandular tissues in the chest area. If you suffer from glandular gynecomastia, you will have more female shaped breasts. The look and feel of your breasts will be like a female. This form of gynecomastia can be very distressing. The following options are something you can consider.

1. Consultation. The first thing to do is consult your physician. They will offer useful advice on how you combat glandular gynecomastia.

2. Surgery. This method will either take the form of liposuction or glandular excision. Although effective, this form of treatment is expensive. In the UK this treatment is not covered by the NHS so in most countries you will be paying for this treatment.

3. If you have gynecomastia due to puberty, there is not much you can do except wait until maturity as the breasts will slowly disappear.

4. You may be suffering from an enlarged chest due to steroid use or other drugs. By simply discontinuing or altering use should reverse the process of enlarged breasts.

How To Lose Weight – Drink Green Tea

As you may now tea is very healthy it contains a lot of water and that is just what you need when it come to losing weight.

I have not count it but I think there are hundreds and even thousand kinds of tea.
You already have a tea for every piece of fruit out there

But in the next paragraphs I would like to introduce you to the king of weight loss teas. Green tea. Let's take a look at the health benefits of green tea first.
There is even called a diet to the tea, the Green tea diet.

Health effects of Green tea.

– Green tea is helpful for weight loss in general and especially for bad cholesterol.

– Combined with exercises it improves the metabolic rate

– Green tea is helpful for the five vital organs of your body

– Some studies have found out that green tea is effective to prevent diabetic.

– Increases HDL (good) -cholesterol levels

– Reduces blood pressure

– Green tea helps burning extra calories

The history of Green tea

The tea finds his origin in Asia (China, Vietnam, Hong Kong and others) and the middle east but it becomes more and more popular in the western countries.

– For more than 5000 years people are drinking tea the first consumers of it were the Chinese and the Indian people. In countries such as Japan, China, Thailand and Japan tea was a medicine in the first place. But only for the rich people, tea was a very expensive products in these time.

– In 1191 Zen pries Eisi wrote already about the healthy effects on green tea, he was one of the first persons realizing that Green tea can have a very healthy effect on the heart and of course it is very effective for the other for vital organs of our body.

Kinds of Green teas.

Chinese green tea. According to some sources the Chinese green tea and tea in general has the most variations.

These five provinces are the most well known when it comes to Green tea

Zhejiang Province

Hubei Province

Henan Province

Jiangsu Province

Jiangxi Province

Anhui Province

Japanese Green tea or Ryokucha is so famous in Japan that they simply call it tea and even Japanese tea

There is a lot of difference in price and quality between the different types of Japanese green tea. Tea is graduated by witch parts of the plants are used and the quantity of the plant.

If you may believe the main tea drinkers – and I see now reasons why we should not – the best green tea can be found in Uji region Tokyo.

You have read this article and are realizing that green tea is a very effective drink in your battle to lose weight.

Give it a try there is nothing more healthier than a couple cups of tea in a day.

Top 10 Boot Camp Secrets to Success

Alright guys, we've decided that it's time to give up all of our well-guarded secrets and let you in on our top 10 tricks to really make your boot camp training a success.

1. Get Started Early.

If you're one of those people that has a tendency to come up with some really great "reasons" (read: excuses) to skip out on your boot camp sessions then your best bet is to get started early in the morning. A recent study showed that people who get their training in first thing in the day are 75% more likely to stick with it and make it part of their routine.

2. Set Realistic Goals.

How many times have you had such extreme expectations of yourself that feels like you're always failing and falling short of your goals? Instead of telling yourself that you need to lose 20 lbs in the next 4 weeks, take a more "realistic approach"? that let's you feel a sense of satisfaction and accomplishment every time you achieve one of your goals. Remember, even though boot camp training is intense and can burn over 800 calories (seriously) in a session, you still need to set out milestones that can be reasonably reached and even exceeded. Make your boot camp training goals SMART: Specific, Measureable, Attainable, Realistic and Timely.

3. Get Enough Sleep.

If you're doing an early-morning boot camp session, it's important that you get a decent night's rest before you start training. Staying up late and then loading up on caffeine and other stimulants in order to boost your energy is a surefire recipe for a burn-out. Try to get at least 7 to 8 hours of sleep every night and you'll see a massive increase in your boot camp training results.

4. Find A Training Partner.

Sadly, we all know how easy it can be to break promises to ourselves, but it's a lot harder to let someone else down. Joining a boot camp program with a friend means that you'll have someone to kick your butt out of bed in the morning when you're feeling lazy, and to enjoy all those chicken and steamed broccoli dinners. Which brings us to our next point …

5. Do not Sabotage Your Results By Pigging Out!

We know, sometimes you just can not turn down that piece of cake or that slice of pizza, and there's nothing wrong with the occasional "cheat meal" ?, but just think of that meal as it's equivalent in burpees, pushups and crunches. Two slices of pepperoni pizza and a can of coke adds up to over 700 calories! One weekend of indulging in your cravings can wipe out an entire weeks worth of boot camp training.

6. Do Extra Cardio.

Living in a city like Victoria, we're surrounded by endless opportunities to work up a sweat while enjoying the outdoors. Kayaking, hiking, cycling, jogging, mountain biking … there are so many ways you can burn extra calories every day that do not involve staring at the wall while running on a treadmill. Boot camp will fire up your metabolism, but doing that little bit of extra cardio is like throwing gas on the fire.

7. Stay Off The Scale.

For anyone who's ever had a few extra pounds, the scale can be as addictive as it is terrifying. And when you're trying to lose weight, seeing that dreaded number creeping downwards can be a major source of motivation. However, what most people do not realize is that your weight fluctuates by up to 5 lbs every day depending on how much water you've had, eating too much salt, hormonal changes or even going to the bathroom! Our advice is to only weigh yourself once every four weeks, and have faith that your boot camp training (combined with all these other tips!) Is going to deliver.

8. Keep A Training Journal.

By tracking your efforts, you've automatically added a level of accountability to your boot camp training that's guaranteed to improve your results. Use a medium-sized spiral bound notebook and keep track of your boot camp sessions, extra cardio training, and nutrition and water intake.

9. Drink More Water!

Get up right now and go drink a glass of water. Seriously. Chances are you're probably not drinking enough, and it's almost impossible to drink too much. Staying hydrated will keep your energy levels high, and will increase your strength and endurance by up to 20%. Do not believe us? Try not watering your plants for a few days and see how happy and healthy they look.

10. Be Consistent.

Showing up only once or twice a week to boot camp is going to get you very minimal, if any, results. If you haven 'been active in a long time, it can take the body anywhere from 6 to 12 weeks (depending on age and other factors) to adjust to the new stresses your placing on it with your boot camp training. Make the effort to be there every day and we guarantee you'll see the stomach-flattening, thigh-toning, butt-firming and body-sculpting results you're looking for!

Alright guys and gals, there it is. Take these tips and combine it with any of our boot camp fitness programs here in Victoria and we guarantee you'll see amazing results!

The Endomorph – Hard Losers and Their Training and Nutrition Strategy

Most people who are working hard but still struggling to lose body fat are endomorphs. An endomorph is someone with a slow metabolism who is genetically prone to store fat easily. Endomorphs are usually, but not always, large framed with medium to large joints.

Endomorphs sometimes have varying degrees of carbohydrate sensitivity and insulin resistance, so high carbohydrate diets are usually not effective for body fat control. Processed and refined carbohydrates that contain white sugar and white flour are especially detrimental and tend to convert to body fat more rapidly in endomorphs. Low to moderate carbohydrate diets with higher protein usually work best for endomorphs.

While some genetically gifted mesomorphs and ectomorphs can eat whatever they want and never gain any fat, the endomorph must eat clean and healthy almost all the time. This requires the development of high levels of nutritional discipline. Endomorphs are the types who will tend to gain body fat very quickly if they eat too much or if they eat the wrong types of foods.

Endomorphs can not "cheat" frequently and get away with it. Their metabolisms are extremely unforgiving. One or two cheat meals per week seem to be the limit. Poor daily nutrition habits or frequent cheat days always set them back.

Endomorphs generally have a very difficult time losing fat with diet alone. Even a nearly perfect diet sometimes will not work by itself because the endomorph needs the boost in metabolism that exercise provides.

A larger quantity of cardio is almost always necessary for the endomorph to lose body fat. Someone with a low endomorph component may stay lean with little or no cardio at all. Extreme endomorphs usually need cardio every day before the body fat begins to come off.

Occasionally, an extreme endomorph (7 on the endomorph scale), will have a difficult time losing fat even while on a well-constructed training and nutrition program. Extreme endomorphs sometimes need to restrict carbohydrates drastically (under 100 g./day for women, under 175 g./day for men) before any substantial fat loss occurs. They may also need to use a carbohydrate cycling approach that rotates high carbohydrate days with low carbohydrate days in order to stimulate their sluggish metabolisms and prevent going into starvation mode. Santa Claus is the archetypical endomorph.

Endomorph characteristics

Naturally high levels of body fat (often overweight) Usually large boned, large joints, large frame (but not always) Short, tapering arms and legs Smooth, round body contours (round or pear shaped body) Wide waist and hips Waist dominates over chest Tendency to always store excess calories as fat (can not get away with overeating) Keeping fat off after it is lost is a challenge Tendency to be sluggish, slow moving and lacking energy Slow thyroid or other hormone imbalance (sometimes) Fairly good strength levels Sensitive to carbohydrates (carbs are easily stored as fat) Responds better to diets with higher protein and low (or moderate) carbs Naturally slow metabolic rate / low set point (fewer calories burned at rest) Falls asleep easily and sleeps deeply A lot of cardio is necessary to lose weight and body fat Extremely difficult to lose weight (requires great effort) Bouts of fatigue and tiredness Often describe themselves as having a "slow metabolism" Tendency to gain fat easily as soon as exercise is stopped Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet. Often overweight, even though they do not eat very much Respond best to frequent, even daily, training

Endomorph training and nutrition strategy

When it comes to fat loss, a well-planned, strategic approach to nutrition and training is more important for the endomorph than for any other body type. The endomorph strategy focuses on high levels of activity and extreme levels of discipline and consistency in nutritional habits. Most endomorphs also need some degree of carbohydrate restriction with higher protein levels to compensate.

High protein, medium to low carbs

High protein, low to moderate carb diets work best for the endomorph. Endomorphs usually have varying degrees of carbohydrate sensitivity and insulin resistance. Therefore, high carbohydrate, low fat diets are usually not effective. Sugar is a major no-no: Processed and refined carbohydrates that contain white sugar and white flour tend to convert to body fat very rapidly in endomorphs because of the way they affect the hormone insulin.

Exercise is an absolute MUST

Endomorphs generally have a very difficult time losing fat with diet alone. Even a close-to-perfect diet often does not work by itself because the endomorph needs the boost in metabolism that comes from exercise. The endomorph must do everything in his or her power to stimulate their metabolism and this means combining good nutrition with weight training and aerobic training. To diet without exercising means certain failure for the endomorph.

Large amounts of cardio

Someone with a low endomorph component may stay lean with little or no cardio at all. Endomorphs need a larger quantity of cardio to lose body fat. Most endomorphs will lose fat with surprising ease by doing some type of cardio at least 4 – 5 times per week. Extreme endomorphs usually need cardio every day (seven days per week). All endomorphs will tend to gain the fat back if they stop doing cardio completely. Often, they successfully lose weight, but then put it back on if they have not made the commitment to continue exercising for life.

Get more activity in general

Endomorphs usually (but not always) have a tendency towards relaxing as opposed to staying constantly in motion. Their natural inclination is usually to kick back in the easy chair, while their ectomorphic or mesomorphic counterpart might "relax" with a nice 40mile bike ride.

The best strategy for the endomorph is to get active and stay active! You have to get moving! Take up some sports or recreational activities in addition to your regular workouts in the gym. If you're an endomorph you should get some type of activity almost every day.

Make a lifelong commitment to fitness

Endomorphs must commit to a lifelong exercise program and avoid quick fixes or any short-term approach to fitness. After reaching the long term ultimate body fat and body weight goal, the endomorph needs to commit to at least three days a week of exercise -for life – to keep the fat off. This should be done for health reasons anyway, but for the endomorph, exercise is essential to maintain a desirable body fat ratio. Once you begin, you must keep going or you will lose your momentum. Every time you stop working out, you can be sure the body fat will slowly start to creep back on. Long "vacations" from physical activity are not a good idea. Get your momentum going and keep it going.

Train hard

The basic endomorph disposition is towards taking it easy and relaxing. If you are an endomorph, you must fight this urge and train with high intensity. You have to push yourself constantly. Not only must you train almost every day, you must push yourself to train harder every day and repeatedly beat your own personal best. The best advice for the endomorph that I've ever heard came from a Zen master; Roshi Philip Kapleau. He said,

"Do not relax your efforts, otherwise it will take you a long time to achieve what you are after."

Increase your training frequency

This is important – the endomorph must stay in motion to keep their metabolic engine revving. Staying still for too long is the death of the endomorph. The boost in resting metabolism from training does not last long. For someone with a naturally slow metabolism, the only way to keep it elevated is with a high frequency of training.

Increase your training duration

Losing fat all boils down to burning calories. You must burn more calories than you consume each day. The most obvious way to burn more calories is to do your cardio for a longer duration. 20 minutes is the recommended starting point for effective fat burning, but for the endomorph, this is seldom enough. 20 minutes is a maintenance workout for endomorphs. For maximum fat loss I recommend 30-45 minutes of continuous aerobic activity and in some instances it may be necessary to go as long as 60 minutes until a goal is achieved. Go back to the 20-minute workouts for maintenance only after you reach your goal.

Avoid over-sleeping.

Endomorphs should avoid excessive sleep. They should be early risers. The chances are good that if you're an endomorph, you are not an early riser and you often have the urge to hit snooze and go back to sleep. Resist this urge. Getting up early for morning cardio is one of the best strategies for the endomorph.

Watch Less TV

Any pastimes or hobbies that glue your rear end to a couch are not the preferred option for an endomorph, especially if you also spend 40 hours or more behind a desk each week. This means you should replace as much TV watching as possible with physical recreation or exercise (unless your workout machine is parked in front of the TV and you're on it).

Use metabolism-stimulating exercise

Weight training exercises that utilize large muscle groups like the back and legs are extremely effective for stimulating the metabolism and for stimulating the hormones that increase fat burning. High rep compound leg exercises (squats, lunges, leg presses, etc) are particularly effective for this purpose. Toning classes, yoga, pilates and similar activities have some fantastic benefits, but for the endomorph, this type of activity is NOT the ideal way to lower body fat. Participate in these activities as a supplement to your regular weights and cardio, but not by themselves.

Always be on the lookout for something to motivate and inspire you.

Endomorphs sometimes lack motivation, especially in the beginning. The solution is to be on the constant lookout for anything and everything to motivate and inspire you. Read biographies. Watch the Olympics, get a training partner, read motivational books, hire a trainer or personal coach, re-write your goals every single day, or enter a before and after fitness contest. Stay pumped up and fired up!

Restrict carbohydrates, but never remove them completely

The endomorph nutrition strategy leans towards higher protein (and slightly higher fat) diet with more moderate carbohydrates (Similar to a "Zone" diet). This is necessary because most endomorphs tend to be carbohydrate sensitive. People with normal carbohydrate metabolisms can consume up to 50-60% of their total calories from carbohydrates and stay lean, while endomorphs will tend to get fat eating this many carbohydrates.

Keep cheat meals to only once per week

Endomorphs have very unforgiving metabolisms. They can not "cheat" frequently and get away with it. One or two cheat meals per week seem to be the limit. Poor daily habits or frequent cheat days always seem to set them back. Cheat days should be reserved for special occasions or as well-deserved rewards for a week of great training and nutrition.

Be consistent and persistent

The endomorph loses body fat more slowly than ectomorphs or mesomorphs. Therefore, endomorphs must be very consistent and diligent in eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. Going on and off diet and exercise programs will never work for the endomorph. Endomorphs will lose body fat just like everyone else, but it almost always takes a little longer. The results will come, but not without time and effort. Patience is a virtue all endomorphs must cultivate.

Why Diabetics Struggle With Weight Loss

One of the most perplexing problems that diabetics face is weight loss. Many doctors insist it is a simple matter of consuming less calories than are burned. And, in a perfect world that works. But most diabetics will insist that there is more to it, because when they do the same things as non-diabetics, they get no results, while their non-diabetic friends drop pound after pound. Fad diets do not work, diet products do not work, even exercise shows little or no results. The struggling diabetics are right– there is more to it than just cutting calories.

Diabetes is caused by eating a bad diet, and a good diet is a key part of regaining control. But it is the bad diet that has placed a number of conditions in place that must be understood in order to win the fat war. There are a number of interrelated circumstances that contribute to making diabetic weight loss difficult. First, let's look at how the problem originated, then we can investigate how that information can lead to reversing the problem.

Years of bad diet, containing fats, sweets, high glycemic index foods, prepared foods and dairy products caused inflammation. A complete detailed explanation of how inflammation caused diabetes can be found in the "Diabetics Handbook" (see below). The following will be a gross oversimplification, due to space limitations, but hopefully, it will demonstrate the important aspects of the problem. Pro-inflammatory substances (pro-oxidants) are normally used by the body to fight disease and infection (via the immune system). They play many important roles in the body including digestion, and even breathing. Normally, the body uses antioxidants to control these processes. However, years of bad diet, which is characteristically very low in antioxidants, causes an immune system to lose the ability to shut down. Consequently, the immune system begins to attack healthy cells causing serious damage. In type I diabetes, the beta cells (insulin producing cells) are destroyed. In type II diabetes many cells are damaged setting up a condition known as insulin resistance. Insulin resistance occurs when the body's cells can not properly communicate when using insulin to uptake and burn glucose.

When the body digests food, particularly carbohydrates, it is converted into glucose. Glucose is distributed throughout the body in the bloodstream by the liver. The liver will normally control fat levels. When very high levels of fat are in the bloodstream, due to diet, the liver can not process it all. It begins to fill its cells with sacs of triglycerides (converted glucose for storage) and it places the excess in the adipose tissues (belly fat).

The brain, vital organs and muscle tissue rely on glucose which provides energy to function. As these organs use glucose, the liver will place more in the bloodstream to replace it. In a perfect world, the organs and tissues would use it efficiently, and hopefully in proportion to the amount produced by food. Insulin resistance reduces the amount of glucose that is absorbed and stored by the organs and muscle tissue. Add to that, the fact that most diabetics lead a sedentary lifestyle, meaning that they get minimal amounts of exercise resulting in much less glucose being burned.

When the body is impaired by insulin resistance (type II diabetes), the cells do not use as much glucose. The body senses that glucose levels are building up in the bloodstream, so it instructs the pancreas to release more insulin. The body now has high glucose levels and high insulin levels in the bloodstream. Insulin is a hormone that performs many functions, besides allowing cells to absorb glucose. Insulin will also attempt (vigorously) to remove excess glucose from the bloodstream by placing it in storage as fat. Once in storage, insulin will block the process of breaking fat down to remove it from storage. Many doctors say that the presence of high levels of insulin in the blood causes unnecessary water retention in the body, which is a factor in weight gain. This is a key aspect of beating diabetic obesity, which means that insulin regulation is very important. Insulin also acts on the brain. It promotes cravings that result in eating more and on the liver to manufacture more fat. The liver removes insulin from the bloodstream, but insulin causes fat to be deposited in the liver which, in turn, prevents the liver from removing insulin from the bloodstream. People with belly fat store too much fat in their livers (fatty liver disease – see below), which prevents the liver from removing insulin. consequently, insulin levels rise higher and higher, which can contribute to heart attacks and more abdominal obesity.

Also, fat in the abdominal area functions differently than fat elsewhere in the body, such as the hips. Blood flow from the belly fat goes directly to the liver. The blood flow from other fatty areas, such as the hips, goes into the body's general circulation. Belly fat has an efficient blood supply and has as more receptors for cortisol (a stress hormone). Cortisol levels vary throughout the day, but will elevate and remain elevated if the body is under stress. High stress and high cortisol levels promote fat deposits in the belly area. It goes to the belly area because there are more cortisol receptors there. Chronically high cortisol levels kill neurons in the brain. They also interfere with neurotransmitters (such as dopamine and serotonin – the good mood neurotransmitters) which leads to depression and feeling more stressed. Depression is common in diabetics, which adds to the problem since depression causes a stress type reaction in the body. In other words, depression promotes the development of belly fat.

The fat that is stored in the adipose tissue (belly fat) is also a characteristic of diabetes. That means that diabetics are genetically prone to belly fat. Belly fat (central obesity) is associated with higher rates of cardiovascular disease, and several types of cancer as well. Heredity plays a role in overall body type (apple vs. a pear shape). Genetics accounts for 25-55% of the tendency to develop the most serious diseases associated with abdominal fat, the remainder is lifestyle. As belly fat builds up, it does several things. First, it stops the production of the hormone leptin, which normally would curb appetite. Second, it causes insulin resistance to further increase, which has obvious consequences. The cells use less glucose, the body produces more insulin, and guess what … more fat goes into storage. Fat storage is the body's way of following ancient mechanisms designed to protect the body during lean times. Cave men would sometimes go long periods of time between successful hunting campaigns. So the body learned to take advantage of good times to prepare for the bad times. The body converts glucose into glycogen and triglycerides which are very efficient methods of storing energy.

When the cells of the liver fill up with triglyceride fat sacs, the liver's function is impaired. It can not process fats efficiently. It quickly runs out of room to store more fat, and when the body's tissues and organs are not using as much, the liver simply puts it all into storage as belly fat. The number of fat cells a person has is determined at birth. The numbers remain constant unless the fat cells become full. When they become full, the cells will divide creating new fat cells. The new cells will remain throughout the balance of the person's life. However, a successful diet will reduce the size of the fat cells. Fat cells are fed by blood vessels in the belly area. Each fat cell is in contact with at least one capillary. The blood supply provides support for the metabolism. The blood flow will depend upon body weight and the overall nutritional state. The number of vessels will increase during fasting or high demand for glucose. Increased numbers of blood vessels can contribute to increasing blood pressure. The heart simply has to work harder to supply the additional vessels.

A liver that has many cells filled with triglyceride sacs is called a fatty liver NAFLD (nonalcoholic fatty liver disease). Any diabetic that has large amounts of belly fat likely has a fatty liver. Fatty liver develops early in the process because of high levels of triglycerides in the bloodstream. Diabetic fatty liver's second stage is called NASH (nonalcoholic steatohepatitis), meaning that it is not caused by alcohol consumption (but similar), and it mimics damage caused by hepatitis diseases. Oxidation of cells begins to occur causing cell damage. The third stage is cirrhosis which is very serious and dangerous. The first stage of fatty liver is not particularly dangerous, and will go away with proper treatment. Fatty liver is difficult to diagnose. The only reliable test is to conduct a biopsy to determine how much fat is present and if any scarring is present. Biopsies are rarely conducted, because the medical industry can not agree on how it should be interpreted. The symptoms of NAFLD are nondescript, non-existent or mimic symptoms of other diseases. Certain blood tests will display the presence of certain liver enzymes that are common in hepatitis, which would signify the presence of NASH. Fatty liver will seriously complicate the weight loss process.

Parasites will virtually stall weight loss efforts. Parasites are more common in diabetics than a non-diabetic person, due to their weakened state. Unfortunately, western medicine doctors have little training in recognizing the presence of parasites. Few people are trained in testing for them. Most common tests have a very low accuracy rate. Treating parasites with drugs is rarely effective because they have a very narrow range of effectiveness. There are over 100 common species found in humans and treatments are very specific to specie. Parasites escape diagnosis in as many as 70 chronic diseases, and are now believed to be instrumental in the development of many chronic diseases.

When parasites are present, patients will have virtually no success in losing weight. Reduced portion sizes, carbohydrate counting or elimination, or even vigorous exercise will not produce results. Parasites inflame the lining of the digestive tract, and slow nutrient absorption. They eventually spread to all areas of the body, including vital organs. They disrupt hormonal balance, blood sugar regulation and alter the metabolism. Parasites eat the nutrients ingested, or they eat the host. They leave the host with empty calories, which triggers cravings and over consumption of food (urges to pile it high on a plate). They virtually take over control of the body.

Parasites release toxins that overload the kidneys and liver. The weakened state leads to further reductions in metabolism. They hinder the maintenance of beneficial flora in the intestinal tract that can lead to over production of yeasts. Overdevelopment of yeasts lead to the development of allergies, gas and bloating. Their acids damage organs, breakdown muscle tissue and cause the central nervous system to become sluggish. The body will react to increased acid levels by producing fat cells to store the acid, thus removing it from the system. A lower metabolism encourages the production of fat cells.

The good news is, by now, the reasons for difficulty in losing weight are clearer. So how does one beat these powerful mechanisms? Start by getting rid of any parasites. The safe bet is to assume that they are present, because they probably are present. There is an extensive listing of symptoms, and how to cleanse the body of parasites in the "Diabetics Handbook". Also read about glycemic index and load. Modify the diet to eat only low glycemic index foods. Stop eating any of the pro-oxidant foods, especially processed foods, which is basically anything in a box or can that has ingredients that you can not pronounce, or it's unknown as to why it is in there.

Then assume that you have a fatty liver, because you probably do to some extent. This is the tough part. The most success comes from combining a series of techniques. Fasting and exercise are effective to break the cycles and burn liver fat. But it must be done correctly. If liver and / or kidney damage is present a doctor should be consulted. An alternative to fasting is to start eating 6-8 very light, low glycemic index meals per day, instead of three large meals. That will reduce the glucose spikes that exacerbate the process.

Change the diet. Stop eating the pro-oxidant foods. Processed foods are poison to diabetics, which can not be stressed enough! Processed flour is very bad for diabetics (actually for everybody). Sodas are high in pro-oxidants and phosphoric acid, drink green tea instead. However, be careful, some bottled green teas have additives in them, including phosphoric acid. Stop drinking coffee. Eat only very lean cuts of meat. Stop eating sweets, sugar substitutes and dairy products. Never cook food at high temperatures (over 400 degrees F) or microwave food. That means that grilling and broiling are out. Microwaves kill as much as 97% of the living nutrients in food. Steaming, stir frying in olive oil or boiling food is best. Diabetics should eat fruit if their system does not react to them (glucose spikes). Pineapple and bananas are very high in natural sugar. Eat low glycemic index foods only. Take a good quality multivitamin daily, such as Rejuvenage 40+, which is sold on the internet. If a multivitamin is being taken, compare the product label to the sample label posted on the internet. This particular multivitamin has the broadest coverage of nutrients found on the market. Eat lots of fiber, especially water-soluble fiber.

Glucose management can be improved if sodium levels are managed, and fiber levels are kept high. Sodium slows the insulin response, which means higher sodium levels can be an advantage for hypoglycemia. High sodium levels prevent a quick rise and fall in insulin levels, and subsequently reduce the blood sugar highs and lows commonly experienced with hypoglycemia. Sodium, along with ascorbic acid (vitamin C) and biotin are among the most important factors in reducing erratic glucose level changes; even between meals. Manganese, chromium and niacin / niacinamide control glucose response as well as the liver's storage of glycogen. Potassium, vitamin B6, and vitamin C can both, help stabilize, or interfere with glucose management depending on whether a patient is prone to be hypoglycemic, or hyperglycemic. Lower amounts are recommended for patients that are prone to hypoglycemia, and higher amounts for patients that are prone to hyperglycemia. On the other hand, high amounts of potassium can reduce manganese and chromium. High amounts of vitamin C can lower manganese and stimulate insulin. Vitamin B6 stimulates magnesium and potassium, but lowers manganese. It can become complex. It should be noted that too much sodium in the diet is never a good thing.

Eliminate candies, honey, sodas of all types, donuts, cereals (especially sweetened), cakes and bakery goods, over ripe fruits, fruit juices (unless diluted), sugar (both brown and white), syrups (corn, maple and molasses) , glucose, sucrose, fructose (of any variety), dextrose, maltose, or any substance ending in "ose". Eliminate all artificial sweeteners except Stevia. Most of the bakery goods contain synthetic additives, along with processed flour, both of which are highly pro-oxidative.

It will be necessary to start exercising to maximize the burning of glucose in tissues. Power walking for approximately 45 minutes, preferably daily, will burn upwards of 300 calories each day. Exercising other major muscle groups is important. The fasting and exercise program should be alternated with non-fast and exercise programs (3-5 days each). Depending upon health conditions, choose between a water or a juice fast. The water fast is more aggressive. Do not lose weight too fast. It can damage the liver. Most people lose 3-5 pounds after the first several days and an additional 3-5 pounds the next day, it will level off at a pound per day after the initial loss. It is customary to not lose weight during the non-fast phase. Then repeat the cycle. The "Diabetics Handbook" covers a variety of programs, the most aggressive being a 30 day fast, which will totally detox the entire body as well. It is known to release toxins present since birth. Fasting is safe, and very effective. Exercising a muscle does not get rid of fat over the specific muscles that are exercised. The only way to reduce a fat belly is to lose weight overall, and any type of exercise will help accomplish that. There's a growing body of research showing that the fastest way to burn off belly fat is by a combination of weight training, aerobic exercise and modified diet. Bear in mind that increased muscle mass, from exercise, will increase body weight as fat is lost.

Physical activity is clearly beneficial for diabetics, including lowering blood glucose levels. However, physical activity can make levels go too low, causing hypoglycemia for up to 24 hours afterward. For those taking insulin, or one of the oral medications that increase insulin production, the breaking of routine (fasting) by having a snack, may be required if the glucose level goes below 100 mg / dL. Adjusting medication doses before physical activity can help avoid hypoglycemia. For some diabetics, it may be necessary to consult a doctor while on aggressive programs. A snack can prevent hypoglycemia, provided that it is a low glycemic index food. Extra blood glucose checks, especially 2 hours after strenuous exercise, may be advised. Place increased emphasis on maintaining blood sugar levels. Hold them as close to normal as possible. In type II diabetes that will reduce the amount of excess insulin in the bloodstream. If insulin-dependent, or type I diabetic, avoid taking more insulin than is required to maintain control. Many diabetics assume that more insulin than is needed is not necessarily a bad thing. This is a critical phase that requires lots of testing and focus. The combination of lower insulin, lower glucose levels and vigorous exercise will allow the body to quickly start burning the liver fat. It takes up to 12-16 hours for the body to start drawing fat from the liver. Exercise will increase the metabolism. However, understanding the metabolism will be helpful, because the metabolic rate will change throughout the process. Exercise reduces stress levels. If high stress is an issue, try stress reducing activities such as deep breathing or meditation. Be certain to take antioxidant supplements during the fasting process. Several recent studies show that omega-3 fats can reduce output of another stress hormone, epinephrine (aka adrenaline). Start taking 4000IU of fish oil twice daily. You can not overdose on fish oil. The body will produce large amounts of free radicals, which will require large amounts of antioxidants to be controlled. Be certain that 100% of the daily requirements of vitamins and minerals is consumed.

In summary, modify the diet; learn what to eat and what not to eat; take a good quality multivitamin every day; get the glucose levels in tight control; manage the insulin levels; manage the sodium levels; exercise vigorously daily; manage stress; eliminate the possibility of parasite infestation; and consider fasting techniques. Learn as much as possible about diabetes, food, and how to cleanse and maintain all of the vital organs.

If this appears to be a lot of hard work, it is. But it is not unusual for diabetics, that have not had any dieting success at all, to lose 30 pounds the first month. The key to total diabetes control, and improved health, is to lose the belly fat. It is paramount. As the belly fat goes away, it will become increasingly easier to win the fat war. Blood sugar control will become easier, blood pressure, triglyceride and cholesterol levels will improve. To go The Http://www.diabeticshandbook.com for a <br> free daily nutrition .log, Which will make tracking All nutrition Easier.

Lose Weight With Clubbells – Ancient Exercise Tool For Timeless Fat Loss Results

It seems with every passing day a new fat loss method is unveiled. But there's very little which is truly new under the sun. And many of these novel fat loss solutions are nothing more than clever packaging – at best – or pure snake oil salesmanship – at worst.

But there are simple tools that have endured for centuries and work as well today as they did generations ago. Thankfully, these ancient tools are resurfacing as people seek simple and elegant solutions for their fitness needs.

The Clubbell stands head and shoulders above the rest of these simple tools for its versatility and its effectiveness. Throughout the ages, the humble club has been a ubiquitous means of self-preservation, warfare, and then later physical conditioning.

For anyone looking to shed fat, as a stand-alone training tool the Clubbell can not be beat. Optimal fat loss requires several elements that are subject to an order of importance.


The first requirement of fat loss is of course appropriate nutrition. That is beyond the scope of this discussion, but suffice it to say that eating a diet which promotes the maintenance of muscle while dipping into fat stores for energy is a prerequisite. And here's a hint, anything our prehistoric ancestors used to hunt with their clubs or pull from the ground would probably be a good place to start.

Preserve Muscle

Apart from bringing down game, Clubbells can not help you with your nutrition. But once you get into the other pieces of the fat loss hierarchy, the Clubbell comes into its own. The most important exercise consideration for fat loss is the preservation of lean mass. This is what will allow you to use freed energy from fat as fuel. If you lose lean mass while dieting, you greatly reduce your chances of success.

There are many Clubbell exercises of a "grinding" nature which are perfect for building or maintaining muscle on a fat loss diet. Good options are the Clubbell Flag Press and the Clubbell Barbarian Squat. A YouTube search will yield results for both these examples. I recommend sets lasting between 45 and 75 seconds for optimal muscle growth potential. Choose four to five exercises which cover your entire body and major movement patterns and do each for 2-3 sets. Perform this workout three times a week.

Stoke the Fat Burning Fires

The next rung down on our fat loss hierarchy will be high intensity energy system work. People call this Some interval training, others metabolic conditioning . The important thing is to perform intervals of high intensity work in the range of 8-10 on a scale of 10 for Rate of Perceived Effort (this concept is from the Circular Strength Training system). Performing such all-out work for periods of between 30 seconds and four minutes, taking rest periods of between 10 & 90 seconds, will stimulate your metabolism into high gear for as much as 72 hours post workout. This type of training can also blunt hunger, which is always a plus when trying to lose fat.

Putting exercises such as the demanding Clubbell Swipe and Clubbell Clockwork Squat into a circuit will help you achieve this high level of intensity. Again, a YouTube search will direct you to demonstrations of both these exercises.

Burn Off Extra Calories

And last on our hierarchy of fat loss training priorities – important only if we are implementing the other two – will be longer, steady state training, sometimes referred to as cardio or aerobic training. A long time ago, I gave up running. Not only is it hard on the body, but can get very tedious after awhile. But I do not have to give up on cardio. I can get a great session of steady state exercise using my Clubbells.

By doing a single arm exercise, and switching back and forth form one arm to the other at regular intervals, I can keep my heart rate up and my fat burning machines stoked without running up against muscular failure. Good choices for this are the Clubbell Swing and the Clubbel Mill. Again, a YouTube search should bear fruit.

A Tool For the Times

Amazingly, this one simple tool can provide a full spectrum of fat loss benefits. No wonder it has endured the ages. And in these uncertain economic times, versatile tools which can take the place of expensive gym memberships are especially attractive. So if you are looking to drop some fat, the Clubbell just may be the perfect tool for your efforts.

Clog to Good Health – Learn to Clog With Free Online Clogging Lessons

Have you made a New Year's resolution to exercise more this year but you just can not get motivated to stick with the program? Have you ever thought about learning to clog? Clogging is great exercise and you can burn 500 calories an hour while you're having fun doing it.

There are free online clogging lessons geared to the very beginning clogger with slow, repetitive YouTube lessons. The lessons are progressive, teaching the style of clogging and the basic steps that you can learn at your own pace at home. Not only will you get great exercise, but you'll feel good about yourself in mastering the basic steps on your own and laying the foundation to be able to progress to intermediate or even advanced clogging.

If you want to be held accountable and be assured that you complete the lessons, why not invite a friend to learn with you? That way you can both get the foundation that you need to progress to the intermediate phase and have a blast doing it. When you become proficient at the basic steps, you can both join a local clogging group, rather than doing it alone. You will not feel like a fish out of water because you'll already know the basic steps and you will be able to keep up with the rest of the group.

Another suggestion is to learn to clog as a family unit. Clogging is very family oriented, great exercise, and allows you to spend quality time together. Heaven knows, we need more family oriented activities. Learning together and realizing your accomplishments can be so rewarding.

Have you seen the cloggers on "So You Think You Can Dance" or "America's Got Talent"? Who knows? I may see you on one of these shows in the near future and I hope I can say you got started because you read this article.