Easy Fat Loss Guides: January 2016

Sunday, January 31, 2016

Nutrisystem introduces new weight loss program

Philadelphia based Nutrisystem known for it's healthy, calorie friendly home delivered entrees, protein drinks, desserts and snacks has now created the Nutrisystem Success program. The Success program is intended to enhance the existing programs with complete options available to establish and maintain healthy weight loss success.

Nutrisystem Success includes:

New daily protein shakes that are not only delicious, but fulfilling
Fresh/frozen foods inspired by distinguished Chefs
Individualized activity programs structured to meet the needs of all participants
Maintenance and transition plans to help participants keep the weight off and stay on track

Nutrisystem Success Spokesperson, singer/song-writer Janet Jackson had this to say about the Success program," The best plan is the plan that works for you."

The New year is always a good time to make weight loss and fitness resolutions, but sticking to them is another story. A fat reducing overview can help you build a clear describe of what you require to focus on to carry out your fat loss purpose if you're a novice; or serve as a reminder for the ones who are at an advanced or more improve phase of their weightloss program. Following are seven steps that can serve as tips for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have tricked people into wondering that it is the same, but most diets and weight loss programs only work by resulting in a person's body to lose more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Statistics show that by the end of February, most weight loss goals are simply lost and forgotten. The Nutrisystem Success program may be what you need to lose the excess weight and keep it off. Good luck!

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Weight Loss Diet Rating; Burn the Fat - Feed the Muscle A comprehensive and balanced fat loss program by natural bodybuilder Tom Venuto. South Beach Diet
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The dangers of low-carb dieting while strength training

Theres been a lot of talk about reducing and/or eliminating carbohydrates from the diet, the metabolic state known as ketosis, in order to reduce the bodys fat stores and lean out. As with so many programs for cutting, there is a right and a wrong way to do this. Let me explain how this can go terribly wrong.

Ideally, one would desire to continue strength training while in the state of ketosis in order to maintain muscle weight and size. The idea here would be to keep the muscles full while redicing the amount of fat in and around them (cutting). However, strength training is what is known as an anaerobic activity. This simply means that the muscles are using a system of energy that takes place in an environment where there is no oxygen being used. Bear with me for a minute. There are two types of anaerobic energy systems: 1) the high-energy phosphates, which are ATP (adenosine triphosphate) and CP (creatine phosphate), and 2) anaerobic glycosis. The high-energy phosphates are stored within the muscle cells in very small amounts. Anaerobic glycosis uses glucose (and glycogen) only as fuel in the absence of oxygen, or actually more specifically, when ATP is needed faster than the aerobic metabolism can provide. The by-product of this rapid glucose breakdown is lactic acid, the chemical that was once blamed for making your muscles fatigue and also plays a part in delayed onset muscle soreness. It takes about 30 seconds to exhaust the ATP-CP stores and then the anaerobic glycosis kicks in.

Ive explained all of that to tell you this: being in ketosis leaves your muscles (and liver) devoid of glycogen. The simple result of this depletion is that your muscle will feel weak and ultimately fatigue prematurely. Not exactly what you want to happen while youre in the middle of a big bench press.

As you know, when you are strength training, your muscles are being broken down (on a cellular level). After you stop working out, your body will begin to repair the broken-down muscles utilizing a process known as protein synthesis. As with any injury or damage to the body, when the body repairs itself, it always repairs it stronger. It is this very process that allow a lifter to gain strength and size over time with his (or her) workouts. During protein synthesis, the muscle cells require amino acids for repair, and in fairly large amounts. When the body is in ketosis, it is burning ketones and amino acids for energy. The amino acids you use up during your workouts will ultimately not be available for cell repair afterwards. The result? Your muscles will not be able to recover and repair properly and at the very least, you wont grow or get stronger. A fat reduction review can help you establish a clear summarize of what you demand to focus on to achieve your fat reduction goal if you're a beginner; or serve as a reminder for these who are at an advanced or more boost step of their weight loss strategy. Following are seven steps that can serve as tips for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss applications have fooled people into believing that it is the same, but most diets and weight loss programs only work by resulting in a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. At the worst, you will burn out and actually begin to get smaller and weaker (overtraining). Again, not a desirable result.

So, how do all of these bodybuilders who go low-carb to cut maintain their muscles? Honestly, some dont. But if you do it right, you can. And heres how. Its called carb cycling or cyclical ketogenic diet (CKD).

The body will generally not go into ketosis until after somewhere between three to five days of carb restriction. This is handy knowledge, because this means we can restrict carbs for three to five days, workout hard and not suffer any of the negative side-effects of ketosis. The trick would be to get some carbs into the body before it hits the state of ketosis. Usually what works is three to five days of severe carb restriction followed by one or two days of carb consumption, followed by three to five days of carb restriction, etc. Simple, right? Not really. The time after which the body enters ketosis is a little different for everyone. Yes, it generally three to five days, but sometimes its more. It can actually occur after up to seven days for some lifters. And exactly WHEN its going to hit within that range, will require a lot of experimentation.

My suggestion: if youre really looking to shred, get on a decent strength training workout with minimal cardio, cut your carbs for three days and see how you feel. If youre feeling like you still have enough energy, give it another day. Keep going with this, a day at a time until you start to notice your energy dropping. Do not wait until youre completely spent! The moment you notice your energy beginning to dip, its time. Hit it with some good complex carbohydrates: yams, sweet potatoes, brown rice, etc. After a day of this, go back to the carb restriction. Watch your energy again. Youll notice that you may hit the wall a little sooner this time. Thats ok. Go ahead and carb up when youre ready and repeat the process. Pretty soon youll find the rhythm and have it nailed. Then youll know exactly what to do. The key here is that if you ever start to feel extremely weak and fatigued, get some carbs, but then go back to the restriction quickly. Keep up this cycling and in time you will be leaner and harder, and still have a lot of the muscle you have worked so hard to build.

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Saturday, January 30, 2016

Simple Steps to Weight Loss Success

IFS Healthy Fat Loss Reference Guide

Eating better for health and fat loss begins with FOCUS. Try this tips for 30 days and feel the difference in your energy, vitality, strength and focus. Incorporate them for life and watch who you can become!

There are no tricks. A fat reduction overview can help you produce a clear outline of what you require to focus on to complete your fat loss goal if you're a beginner; or serve as a reminder for those who are at an intermediate or more boost level of their weight loss plan. Following are seven steps that can serve as methods for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have fooled people into considering that it is the same, but most diets and weight loss plans only work by producing a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!

FOOD: (Energy In)

Increase water by drinking up to eight, 8oz. glasses of water a day.
Decrease saturated and trans fats by limiting processed, fried and fatty foods.
Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
Moderate sodium intake to help prevent water retention and bloating.
Have a post workout, recovery shake from the juice bar.
Balance meals by having protein, carbs, and healthy fats in every meal.
Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
Eat slowly to help prevent overeating.

FITNESS:
(Energy Out)

Do resistance training to increase lean tissue. For every pound of muscle added, you can increase your resting metabolism.
Include cardio-respiratory exercise to increase daily caloric expenditure and promote heart health.
Surprise Exercise - Increase your activity by moving more. Walking the dog, taking the stairs, parking in the farthest spot or playing recreational sports can burn more calories.
Aim to be active for at least 30 minutes per day. Whether it is working out, going for a walk or standing instead of sitting. Everything adds up!

FOCUS:

Get at least seven hours sleep every night to feel rested and energized.
Write down everything you eat before you eat it. Remember, If you ink it, you think it. If you dont, you wont.
Educate yourself and get support by working with a Coach and a Support Group.
Be sure to take your Foundation supplements. A Multi-Vitamin, Antioxidant and Calcium will help ensure you get all the necessary vitamins and minerals for optimal health. They also help create an ideal fat-loss environment.
Stay Positive to help set up strong outcomes.
Plan ahead to minimize setbacks.
Remain consistent. Avoid toggling back and forth between being "good" you and "bad" you. When you stumble, simply get back on track.

IFS Menu-Planning Ideas

The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:

50-60% Carbohydrates

Oatmeal

Whole Grain Cereals

Rice (white or brown)

Whole Wheat Bread

Sweet Potatoes

White Potatoes w/skin

Buckwheat Pancakes

Beans

Fruit

Vegetables

Legumes

Pasta

25-30% Protein

Skinless Chicken Breast

Skinless Turkey Breast

Extra Lean Ground Beef

Top Round

Sirloin

Pork Tenderloin

Canned White Tuna

Salmon

Shrimp

Eggs and Egg Whites

Low Fat Cottage Cheese

Low Fat Cheese

15-20% Healthy Fats

Natural Peanut Butter

Olive Oil

Walnuts

Avocado

Flax Seed Oil

Canola Oil

Omega 3 Fish Oils

Almonds

To your health,

Robert

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Friday, January 29, 2016

How to read a food label, part II

How to read a food label, continued:

1. A fat reducing review can help you establish a clear outline of what you demand to focus on to carry out your fat reduction goal if you're a novice; or serve as a reminder for those who are at an intermediate or more improve stage of their weight-loss plan. Promptly after are seven steps that can serve as suggestions for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss applications have tricked people into considering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Carbohydrates
Carbs should be roughly 50% of the overall caloric intake in a diet. The best kind of carbohydrates are whole grains, fruits and vegetables. To know if a particular item is made with 100% or mostly whole grains, check to see if it is the first ingredient in the ingredients list. The listing of ingredients goes from most to least in terms of what comprises the particular food. Fiber is included in the carbohydrate section. If you are eating a starchy food, seeing at least a couple grams of fiber would be nice for added health benefits.

2. Protein
To figure out how a protein of a particular food fits into the overall picture of a day, do this simple equation:
Body weight in pounds/2.2. Multiply that answer by 0.8 (this is a rough equation for healthy individuals with no unusual protein restrictions). This number is the grams of protein required daily.

An example for a 150 person would be:
150/2.2 = 68. 68 .8 = 55 grams of protein needed daily.

Going over this amount by a bit will not likely cause a problem for the average healthy individual. This equation just provides a frame of reference to understand how the protein listed on a food label fits into the grand scheme of the day.

3. Percent daily value
One thing to note relate to the percentages listed out to the side: these are the percentages of daily value based on a 2,000 calorie diet. Some people need more, some need less than 2,000 calories. This just gives a baseline.

Again, for any further specific health and diet related questions, please contact your physician or a registered dietitian.

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How to Get a Real Education at College - WSJ.com
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Apr 09, 2011 I understand why the top students in America study physics, chemistry, calculus and classic literature. The kids in this brainy group are the future ...