Sleep More to Lose More

BY AYOUB OUBARKA



When you think of weight-loss measures, sleep isn’t usually the first activity that comes to mind. But sleep is one of the most important things you can do when you’re trying to lose extra pounds.

Like hydration, adequate sleep benefits the dieter in many ways. First and foremost, sleep relieves stress. Stress is actually counterproductive to weight loss. That’s because stress triggers a chemical reaction in our bodies that actually promotes weight gain.

Think about our ancestors: They had to store body fat to help them survive through times of famine. Therefore, whenever their bodies were stressed (as in times of starvation), a hormone called cortisol was released. Cortisol tells our bodies to save up their fat stores in preparation for hard times ahead.

In modern days, we have more stress than ever before due to job schedules, family obligations, overcrowding, and financial concerns. We are bombarded with information and advertisements. Many of us work around the clock to make ends meet.

Add to that a cycle of self-imposed famine in the form of dieting, and it’s no wonder people are more stressed out – and fatter – than ever.

Sleep soothes the mind and body, gives us a chance to slow down and process the events of our day, and tells our bodies to replace cortisol production with endorphin production. Endorphins are feel-good chemicals that relieve stress and give us a general sense of well-being.

Finally, sleep gives our bodies the opportunity to repair themselves. If you exercise, and especially if you do strength-training, you might end up with achy muscles. That’s because exercise and weight-lifting cause microscopic tears throughout your muscle tissue.

When you sleep, your muscles repair these tears, rebuilding your muscle tissue stronger than before. This leaves you with more lean muscle mass, which means you burn more calories all day and all night, even when you sleep.

In spite of its many benefits, adequate sleep is something few of us enjoy. Studies have shown that most people don’t get the 7 to 10 hours of sleep that their bodies require. Insufficient sleep can have a direct impact on how much weight you lose or gain.

Start your 14-day weight loss program by performing a personal sleep inventory. Look at the amount of sleep you get each night. Is it enough? If not, what is keeping you from sleeping more? Sometimes the answer is obvious, like a newborn baby or a demanding work schedule. Other common culprits include too
much computer time before bed (computer and video games stimulate the brain, preventing it from winding down in preparation for sleep); alcohol consumption; and insomnia due to stress or anxiety.

Do what you can to manage your stress level while you’re awake. Get some exercise each day, in the sunlight if possible. Avoid drinking caffeine after noon. Journal about issues in your life which are troubling you, or talk to a trusted friend or advisor. Yoga and meditation can also help. Never use sleep aids unless your doctor gives you the go-ahead, as you can become dependent on them.

Finally, make sure your bedroom is conducive to a good night’s sleep. If noises tend to wake you during the night, invest in a cheap pair of foam earplugs, or drown out background noise with a fan. Make sure the room is dark, and turn off any electronic devices that have flashing lights. Wind down before bed with a
warm bath, a cup of chamomile tea, and a book. You can also take melatonin supplements to help you get restful sleep throughout the night.

Building Muscle to Burn Fat

BY AYOUB OUBARKA

Fat is the accumulation of excess energy. If you don’t burn off the calories you consume, they will be stored as fat. If you build muscle mass, you will not only feel better and look leaner, you will actually start to burn fat at a much faster rate.

That’s because muscles tissue is an incredible fat-burner. The more lean musclemass you have, the more calories you burn, even at rest. With that in mind, it makes sense to add strength training to your weekly routine.

First, find out how much of your body is made up of fat, and how much is made up of lean muscle. This measurement is your body fat percentage. You can find guides online which help you determine your body fat percentage, but if you’re a first-time measurer, you might get better results by asking your doctor or fitness
trainer to measure it for you.

Some “smart” scales can even calculate your body composition by sending a painless signal through your body. The signal returns data that tells you how much of your weight comes from fat, muscle, bone, and fluid.

A healthy body fat percentage for women ranges from 14% (for a young, athletic woman) to 35% (for women over 65). Males have more natural muscle mass than females, so men can be healthy with body fat percentages between 6% and 25%.

It’s worth noting that a normal body weight does not protect you from the effects of a high body fat percentage. People with low weights and a large amount of body fat (also known as “skinny-fat” or “normal weight obesity”) face the same health risks as other obese individuals.

So how can you get rid of excess body fat and build lean muscle tissue to take its place? By working your muscles with strength-training exercises.

Strength training brings to mind images of sweaty guys shouting as they strain, red-faced, to lift a bar with huge weights on each end. But that’s not representative of strength training as a whole. In fact, you don’t need a gym or even weights to make your muscles stronger and leaner.

You can do strength-training in the comfort of your own home. Persistence is the key. If you’re not accustomed to exercising, your muscles will be weak at first, and you might not feel like you’re doing yourself much good.

In fact, the opposite is true! Every strength training session will benefit your muscles tremendously. When you rest the next day, your muscles will reknit themselves into something stronger than ever before. All you have to do is stick with the program.

Some of the best strength-training exercises are traditional workouts used in school gyms and military boot camps: Sit-ups, pull-ups, push-ups, chair dips, wall sits, and squats.

Don’t worry if you can’t do these maneuvers right at first. You can do modified versions of these exercises until you build enough muscle strength to do the traditional versions. For example, if you can’t do a full push-up, you can do knee push-ups while you grow stronger. If you can’t do a knee push-up, try pushing
yourself away from walls or kitchen counters. Your arms will grow stronger over time, and you will start building muscle immediately.

Sit-ups are another easily modified strength training exercise. Many people do a modified version of sit-ups when they do abdominal crunches. You can lower or increase the difficulty of crunches by changing the way you hold your legs, or by twisting your body as you come up. Full sit-ups should be your goal, though,

because they give your entire core a good workout. A well-developed core will help you perform all of your strength-training exercises.

Start slowly by doing strength-training on a few non-consecutive days each week. You might start by doing core exercises on Monday, resting on Tuesday, doing Arms on Wednesday, resting on Thursday, working your legs on Friday and resting on the weekend.

As you grow stronger, increase your strength-training to 4 or 5 times per week. Keep working until your muscles feel weak and wobbly. This is called muscle failure, and you won’t get much benefit from working out beyond that point. The more you work out, the longer it will take you to reach muscle failure.

Tips for Staying Motivated

BY AYOUB OUBARKA

It’s pretty easy to feel gung-ho about your diet when you’re first starting out. It’s something new, you’re hopeful and enthusiastic, and you might even be looking forward to your new way of eating and exercising.

Fast-forward two weeks, and you might find a different story entirely. You’ve gotten bored with your daily menu, the exercises seem like a chore, and perhaps you’ve even fallen off the wagon completely.

Finding the initial motivation can be a challenge, but staying motivated is at least as difficult. Here are some ways you can sustain your enthusiasm until you reach the finish line.

Set Small Milestones

For the sake of this example, let’s say you need to lose 30 pounds. That sounds daunting! The goal might seem more manageable if you break it down into smaller milestones. For example, you could set yourself the goal of losing one pound in a week. If you stick to the plan, you can almost certainly reach that goal.
Then you’ll only have 29 more milestones to go, and a sense of accomplishment to help you pass those milestones.

Treat Yourself Often

Humans are wired to love rewards. Personal achievement might be enough to keep some people going, but the rest of us need tangible rewards to keep moving forward.

These rewards don’t need to be expensive, but they do need to be motivational. For example, let’s imagine you’ve reached your first milestone – one pound gone in one week’s time. You could reward yourself with a guilt-free evening to goof off and play video games, rent a movie you’ve wanted to see, or have an at-home
spa session complete with a homemade facial and a do-it-yourself pedicure. Special milestones, such as the loss of 10 pounds, deserve larger treats! Get creative, and you’ll come up with several ideas.

Should you use food as a weight loss reward? The concept is pretty controversial. Experts warn against it, but some dieters say it works for them. The bottom line is that you have to set up a reward system that will motivate you to keep going. If that means indulging in a hot fudge sundae, then eat the sundae. It’s far better to have those extra calories than to give up on your diet because you feel deprived.

Just be careful. If you tend to eat for comfort, the taste of a sundae could send you into a binge. Some dieters find it easier to stay on track by rewarding themselves with non-edible treats.

Your 14 Day Weight Loss Schedule

BY AYOUB OUBARKA




Ready to get started? Here’s a sample 14-day diet plan that will have you
shedding pounds FAST! Remember: The more weight you need to lose, the
faster your initial weight loss will be. We tend to lose weight at a slower pace as
we approach our ideal weight.



Things to Do Before Day 1:

•Shop for groceries, drinking water, and supplies

•Choose a cardio workout plan that sounds fun

•Figure out how many calories you need to consume each day

•Decide if you will start off the diet with a period of fasting

•Take steps to ensure a good night’s sleep

•Search for a community of supportive dieters, locally or online

•Rule out medical issues that prevent you from losing weight

Sample Plan, Day 1:

•Start the day with some green tea and plenty of drinking water. Eat some
lean protein for breakfast, and do your stress-busting yoga stretches.

•If you’re a morning person, do your cardio then. Follow it up with 15
minutes of strength-training exercises, focusing on your arms.

•Eat small meals throughout the day, staying well below your required
caloric intake.

•Drink approximately 1 ounce of water for every 2 pounds of body weight.

•Avoid sugary or salty foods.

•In the evening, do a longer session of stretching.

•Wind down before bed with relaxing activities like reading or taking a
warm bath.

•Sleep at least 8 hours.

The next 13 days will be very similar to the first. Continue to put an emphasis on
adequate sleep and fluid intake, regular meals, and exercise. Vary your cardio
routines, but try to get between 30 and 60 minutes of cardio each day.

Confuse your muscles by focusing on a different muscle group each day during
strength training. Start by focusing on your arms with push-ups, chair dips, and
pull-ups. The next day, work your legs with squats, wall-sits, and lunges. On day
3, work your core with a variety of sit-ups, crunches, and leg-lifts.

On day 14, you’ll be lighter, leaner, healthier and happier. Be sure to reward
yourself with a great treat, and get ready for the next 14 days.

Best wishes on your journey!

Vitamins, Herbs & Supplements

 BY AYOUB OUBARKA




Many herbs and supplements are marketed as fat-burners. Some claim to
increase the body’s core temperature, resulting in a higher basal metabolic rate.
Others purport to stimulate the liver, causing it to metabolize fat at a higher rate.
Still others are thought to increase your heart rate, leaving you in the fat-burning
zone for longer periods of time as you work out.

So which supplements are for real, and which ones should you avoid? Obviously,
there is no miracle pill that leads to instant weight loss. If that were the case,
obesity would no longer be a problem. But there are in fact a few supplements
that have been linked to faster weight loss.

The very best supplements for fat loss include green tea, guggul, and dandelion.
Each of these supplements has been studied and found to have measurable
results on weight loss. Guggul in particular was found to help dieters lose 6 times
as much weight as others who were given a placebo pill.

Green tea acts as a mild stimulant and appetite suppressant because of its
caffeine content. But its real power lies in the phytonutrients it contains. The
American Journal of Clinical Nutrition found that dieters who took 390mg of green
tea extract each day lost twice as much weight as dieters who did not consume

green tea, even though both groups had identical calorie intake and activity
levels.

Dandelion is a popular fat-burner because it is thought to stimulate the liver’s fat
metabolism process. It also has diuretic properties which can help you get rid of
water weight.

Note that none of these herbs, by themselves, is enough to help you lose fat.
They merely improve the results you get from diet and exercise. Also, though
herbs are natural, they can be dangerous if you have certain health conditions or
if you use them incorrectly. Always seek your doctor’s advice before adding
supplements to your diet.

Dropping Excess Pounds the Right Strategy

By Bruce Lewis

If you have experienced difficulty shedding extra pounds and attempting to keep them off, it may be time to make some lifestyle alterations. When you could be tempted to focus just on limiting the amount you consume of particular foods or drinks, you need to also think about implementing practices that get to the center of your problem. These tips are a great beginning point for anyone that wants to lose extra weight and keep it off.

A method to obtain supportable weight management will be to say goodbye to sweet drinks like sodas or juices from concentrate. This also relates to diet sodas that are lacking calories but might actually continue cravings for other sweet foods and beverages. Unless you are an athlete, you should steer clear of quenching your own thirst with sports drinks. Generally, water is the most healthy option available.

You have indisputably heard that your morning meal will be the most necessary meal of your day, and there's a great reason: eating a healthy breakfast fuels the body and provides you the power to keep away from nibbling slip-ups.

If it is feasible to shed additional weight without raising a finger, it truly is not likely that you are going to be able to keep your pounds off. This doesn't mean that you have got to get to the workout center each day, however make an attempt to get yourself at least 30 minutes of exercise within 4 or five days per week. Take a walk around the neighborhood, ride your cycle or follow along employing a aerobic or Pilates DVD in your own residence. Any little bit will help!

Anxiety and stress is the enemy of your own eating program as well as your well-being in general and you should discover a strategy to manipulate it. We currently have discovered that your everyday utilisation of the good massage chair actually performs wonders.

Remember that extra weight loss, whenever accomplished inside a more healthy manner, does not sometimes allows you to drop additional pounds overnight. Yet, a steady approach is a better balanced, beneficial approach to supply tolerable results. Your best chance will be to use a series of health-conscious life changes that may help you really to meet your own goals.

About the Author:

The author of this posting, Bruce Lewis has always battled with his additional weight and he has discovered that a healthy exercise program is a key element in losing weight. What he likes to do for physical activity is to take walks each day as he struggles with prolonged back stiffness. After he takes a walk he enjoys to using his OS-4000 massage chair. He says everyone can benefit using a massage chair.

Have A Better Body With Medical Weight Loss

By Kerri Turner

It seems that there is a new diet miracle that enters the market and normally, its selling point is to help excess pounds melt away quicker than normal. Though these ads tend to sound great, along with believable testimonials, they do not always perform as described. Choosing medical weight loss NYC persons are more likely to lose and keep away extra fat.

Not all of the products that are advertised have the approval by a drug agency as being safe. Unfortunately, the consumer may not see this until it after the product has been pulled. Some of these products come with side effects or may lead to other health issues. And in almost all cases, the weight does return.

Even with disclaimers that list the possibility of side effects, many are willing to risk their health anyway. If they can see that the product has worked for someone they know personally, they are most likely willing to jump on board. Many fail to realize that losing weight is something that should be taken seriously and not done on a whim.

A licensed doctor or nutritionist can examine a patient thoroughly and make a sound judgement as to a program that will produce lasting results. From there, factors such as age and lifestyle can play a part in creating a regiment that is compatible. They can also monitor how much weight is being lost.

This is not the same as a person that works with a diet franchise. Many of these have unlicensed persons that may do an assessment and place a person on a plan but their main job is to sell the product. Even if there are no results, their job is to order the patient buy more of a particular product as a way to boost sales.

One of the main reasons that proprietary diet plans are ineffective is that people fail to see that every person is different. The nutritional needs will vary from one person to another. When a person decides to make a radical change in their eating and exercise habits, they should consult a licensed professional that can ensure they are getting their daily nutrients.

For those that are constantly dieting, getting feedback from a health care professional is highly recommended. They can make suggestions such as adding vitamin supplements or get more of a particular food group into their daily intake. A person should never feel hungry or unsatisfied when on a meal plan.

While many love to experience the loss of excess fat, they should also think about how they will maintain their new physique. This is the next big challenge for those habitual dieters. Expecting a person to follow an exact diet plan for the rest of their lives is unrealistic. Seeing a doctor or nutritionist is highly recommended if they want reasonable solutions to maintain their weight.

With the right program in place, a person can lose excess fat while gaining more energy. Their health should also improve as well as their eating and sleeping habits. With medical weight loss NYC people from all walks of life will have a chance at a better way of life.

About the Author:

For important info on medical weight loss NYC residents can visit www.medicalweightlossdoctornyc.com. For contact info and patient reviews see http://www.medicalweightlossdoctornyc.com.

How you can Enhance Your Well being Consuming The correct Foods A Easy Guide

By Dailan Wilson

It is all more than the headlines - the world is beneath siege by toxins within the atmosphere. The curse of improvement and technology, beginning using the industrial revolution, has taken its toll not only on the environment but also in our bodies. The earth is now experiencing hazardous levels of persistent organic pollutants (POPs). These pollutants consist of carbon-based chemicals and synthetic compounds, and are all around us. This can be important when considering the sinusitis medical doctor extracts critiques that describe how a wellness diet program will help with sinus problems.

These toxins are, as a result, present in the soil exactly where the food we consume are cultivated, on the plants which are harvested for food for human or animal consumption, inside the water we drink, on the animals we consume for food, on our make-up and shampoo, and in our bodies; courtesy of the food we eat or drink.

A low acid diet promotes the consumption of low acid foods in order to maintain food acid levels in check. To facilitate choice of food products, an acid alkaline food chart is used. The chart offers an substantial list of typical food products with an indication of exactly where it really is on the alkaline vs acidic scale. To counteract acidity brought on by food acids, the list of alkaline foods is consulted. Ideally, the ratio of alkaline and acidic food is around 70% / 30%.

Acid food waste is generated when food is metabolized by the physique throughout the procedure of digestion. Based on the composition of the food consumed, food by-products could be acidic or alkaline. Fortunately, neutralization of acid food wastes may be carried out by eating the right kinds of food. As an example, vegetables for example parsley and celery are identified as mainstays in any alkaline food list and include alkaline minerals.

When processed into liquid form, parsley and celery can neutralize heavy metal contaminants inside the lungs and other parts in the physique.

About the Author:

Dailan Wilson is actually a particular person that writes about sinus infection relief,and advocates a lot more strick penalties against health-related scams specifically sinus medical doctor scams.

The HCG Diet Plan Food List Unveiled

By Diane Lee

The benefits of a person trimming down outweigh the consequences of them being a little thick or chubby. The less body fat a person has to carry around, the less likely they are to develop diseases such as high blood pressure, diabetes and elevated blood sugar levels. Left unattended, these illnesses can become dangerous and require medication. By adopting the HCG diet plan food list, a person will not just get results but visible results fast.

In recent, many people claim to have lost a noticeable amount of weight in a relatively short period of time. The catch is that this is a reduced calorie meal system that way require the guidance of a licensed health practitioner. This way, the health status of a person can be monitored while on the program.

One of the reasons is the reduction of caloric intake. Most caloric intake for adults can range from 500-800 calories per day. The diet plan is a strong advocate for lean meats such as beef and chicken. Fish and certain seafood are permitted but others, such as salmon and tuna are forbidden.

Maintaining this way of eating will ensure that a person gets all the nutrients needed and create a natural water balance. Fluids such as water, tea and coffee are highly recommended to have. Milk is limited to one tablespoon per day and drinks can only be sweetened with low-calorie products like Stevia or any sugar substitute.

Light snacks are permitted on this diet. Either a breadstick, Melba toast or small piece of fruit can be eaten between meals. This will also help to increase the daily fiber intake as it tends to bring a full feeling that is often absent in many weight loss programs that have a low number of calories. It also aids the digestive system.

While some may question the limited meal choices, a nutritionist can offer some safe alternatives. For instance, a person can substitute meat with eggs and they can only be poached or boiled. When working with a professional that is familiar with human chorionic gonadotropin, or HCG, a person can get a better insight as to meal choices that will bring great results.

If a person does not care for meats, they can substitute with eggs that are boiled, poached or raw. There is no sugar, starches or pasta permitted but artificial sweeteners such as Stevia can be used for drinks. Herbs and lemon juice are great choices for adding some flavor to vegetables and meat. Oil and butter are not to be used as well as salt or seasonings that contain salt.

This weight loss regiment may appear to be strict but the end results are what make it incredible. By losing weight, a person will find that they have more energy and stamina, not get winded from doing simple activities and feel better about themselves. The more information a person gets about this method of losing a lot of weight in little time, may want to check out the HCG diet plan food list today.

About the Author:

Check out this summary of the benefits of using HCG diet drops. An overview of the HCG diet plan food list is just a click away.

Tip 15. You Must Get Some Exercise

BY AYOUB OUBARKA


Let's face it - exercise can be downright boring. There are plenty of exercises that I simply hate doing. A
few years ago, I bought a treadmill. I figured I would watch some TV and walk or jog on the treadmill. It
worked for a while. But, you know what... I really hate my treadmill. It sits in the corner of my dining room
collecting dust.

Now, there are some types of exercise that I really enjoy. I love to ride my bike outdoors. Over the summer,
I spent countless hours biking. I hit the roads, the bike trails, you name it. Unfortunately, I live in Western
New York, so once November hits, it's really hard to get a lot of outdoor biking in. Yes, I have a stationary
bike in my living room - and I use it for a 5- to 10-minute warmup before my workouts - but it's just not the
same.

The key is to find exercise that you enjoy. If you don't like doing it, you're probably not going to stick
with it. I like to jog, although not as much as I like to bike, but it's a good substitute. I enjoy to swimming
laps. I also love to play softball. Find something you love doing, and get moving!

The key is to start slow and progress a little bit each week. Walking is always a great activity. Indoors or
outdoors you can always walk. Start by walking 10 or 15 minutes a day for a week. When you can do that,
move up to half an hour. Eventually, you can progress to a light jog.

Exercise is important to burn calories, and to build strength, and muscle flexibility. Remember, if you're
looking to lose weight, you have to burn off more calories than you eat. While you can reduce your daily
calorie intake, your body will eat muscle tissue first (it's a good source of protein). So you need to exercise
to keep those muscles healthy.

There are three basic types of exercises: cardiovascular, strength training, and stretching.

Cardio is any exercise that gets your blood pumping, raises your breathing rate, and makes you sweat.
We will use cardio exercises to burn calories fast. Examples include walking, jogging, jumping rope,
swimming, and cycling. Cardio exercise is important because it is the number-one calorie burner in our
weight-loss routine. Cardio is also extremely important for developing a strong heart and lungs.
Strength Training is used to build muscle. Now, building muscle is essential for healthy weight loss.
Don't worry, you're not going to turn into Arnold and have huge, bulging muscles (unless that's what you
want). Even ladies can benefit tremendously from a moderate amount of strength training. Strength training
is important because you need to strengthen more than just your heart and lungs. By strengthening the rest
of your body, you will be better at any physical activity. You will feel stronger. You won't be as susceptible
to injury - I used to throw my back out at least twice a year before I started back exercises. Plus, most
importantly (for weight loss) you will be burning more calories at rest because muscle tissue needs more
fuel than fat tissue.
Stretching is used to improve flexibility and overall muscle health. We will incorporate stretching into
our exercise routines to keep our muscles limber and prevent soreness. Stretching is important because you
need flexible muscles in order to do the other two types of exercises. Without flexibility, you're likely to
injure a muscle while running or lifting weights.