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Monthly Archives: May 2010

The Importance of Exercise in a Weight Loss Program

Your pants are a bit tight, you can’t seem to stop eating junk, and you’re tired all of the time.  It’s time to pay attention to your weight and fitness level.  Many people have had success combining a good diet with mini trampoline exercising.

Ugh, the Diet.

So many people go wrong here.  Forget fad diets, forget starvation.  Conistansy and time are the only method that will bring lasting results.  Try changing one thing about your diet.  Limit yourself to one soda a day.  Stop skipping meals.  If you always clean your plate, start leaving one or two bites.  A total change in diet is work.  If you go for a radical change, you are setting yourself up for failure.  You’ll be surprised how well small changes work.

The Right Mini Trampoline Determines Your Success

This is a critically important part.  There are literally a lot of mini trampolines on the market.  You have to be honest with yourself to discover the one that will perform best for you.  Be careful that you don’t talk yourself into a plan that you can’t comlete. Many people dissapoint themselves by taking on too much or having expectations that are too high.  If you do your research you will find the right mini trampoline for your needs.  You will end up with a successful long-term exercise routine.

Think back to your last exercise routine attempt.  Why did you stop?  Did you suffer an injury?  Did you get bored?  Was it just too hard to do every day?  Was it hard to find the time?  Answer these questions truthfully.  If you don’t figure out where you went wrong, you won’t be able to come up with a solution.

Don’t Over Do It.

Many people fail because they start their exercise progam too ambitiously.  It’s good to be excited, but you have to remain realistic.  If your last exercise program failed because it was just too much work, don’t make the same mistake again.  Fight the urge to overdo your first workouts.  Start slowly and consistancy is more important than the intensity of the workout.  If you go from no exercise at all to 5 to 10 minute mini trampoline workouts with little resistance, you are much more likely to avoid injury, soreness, and most of all, early feelings of defeat.  If you aim too high – expecting to go from a sedentary lifestyle to 45 minute workouts immediately, for example – you are setting yourself up for failure.  You are more likely to quite if you are trying to reach an unabtainable goal.

Finding the Time

You do have time to burn fat and calories on an mini trampoline.  No matter how intense your schedule is, there are people busier than you who find time to make an exercise routine work.  They have the same time constraints as you.  Everyone has the same number of hours in the day.  They simply figured out how to make it work.  You can, too.

Start by choosing the right time of day to do your workout.  Studies have shown that “Morning people” and “night owls” are wired differently physically.  Different people have energy at different times.  Think about when you work best.  If you wake up without an alarm clock ready to go, you should exercise first thing in the morning.  If on the other hand, you stay up late and get your best work done in the evening. You should probably do your workout in the evening.  You might find that you are one of the people who tire yourself out enough with a night workout to sleep like a baby.

You Can Do This!

Losing weight is not a punishment.  You are smart enough to know how to eat a little better and become more active.  If you are honest with yourself, you will choose the proper equipment.  The proper equipment will be enjoyable to use and you will look forward to your workout.  Don’t get caught up in which exercise burns more calories.  Find the right mini trampoline that you will use regularly.  Figure out the time of day that’s best for you to exercise.  Build the workout into your daily routine. It should become as routine as brushing your teeth or eating a meal.  Don’t over do it. Have fun.  Constancy is the key.   Ten minutes a day will yield results. 

Anorexia and Eating Disorders

An eating disorder is  an obsession   with body image , distorted eating and weight loss behaviours. Eating disorders  include binge eating disorder (BED), compulsive overeating, anorexia nervosa (low weight) and bulimia nervosa (frequently with normal weight) . A common perception  of eating disorders is that they only impact young women, but men suffer with them too. In the UK, eating disorders affect 3 in every 1000 males  and 24 in every 1000  women   (NICE).

Problems with food start   when it is used to cope  with punishing emotions and situations. A person with an eating disorder might think it is a good way to have control over their life , but overtime the eating disorder itself  controls their life  . The symptoms of eating disorders include  guilt, isolation, serious physical problems, anxiety, depression, distorted eating,  , and distorted weight loss. People with eating disorders often try to hide their eating and weight loss behaviours from others.   

The causes of eating disorders are believed to include family relationships, oral fixation, self-esteem issues, sexual abuse, bereavement, disturbed body image, emotional abuse  and stress. The social pressure to be thin is often blamed , but the causes are usually more complex. If you are concerned about a problem do not diagnose yourself. Always confer with your GP or a therapist who is qualified to both diagnose the issue and help you work through it. If you are in London this might a useful link for you if you feel you need help: London Eating Disorder Psychologists.

Anorexia nervosa is an eating disorder. It is characterized by low weight, and a preoccupation with body image, distorted eating and weight loss behaviours. Other eating disorders include bulimia nervosa (often with normal weight), binge eating disorder (BED), and compulsive overeating. Anorexia nervosa usually starts to develop during teenage years or in young adulthood. In the UK, anorexia affects 1 in every 2000  men   and 1 in every 250 females  (NHS).

The symptoms of anorexia include anxiety, distorted eating, guilt, isolation, serious physical problems   and distorted weight loss. People with anorexia have an anxiety about being overweight. They want their weight to be far  less than the norm for their age and height. Dislike of one’s own  figure   can be a powerful drive . It can cause men and women to pursue activities which produce low weight, such as being sick, taking laxatives and over-exercising.
 
The causes of anorexia nervosa are believed to include being overweight in the past, a family history of eating disorders, oral fixation, perfectionism, self-esteem issues, sexual abusebereavement, depression, disturbed body image, emotional abuse, family relationships  , and stress. If you are concerned about a problem do not diagnose yourself. Always consult your GP or a therapist who is qualified to both diagnose the issue and help you work through it. If you are in London this might a useful link for you if you feel you need help: Eating Disorder Counselling London.

The Importance of Exercise in a Weight Loss Program

Your pants are a bit tight, you can’t seem to stop eating junk, and you’re tired all of the time.  It’s time to pay attention to your weight and fitness level.  Many people have had success combining a good diet with mini trampoline exercising.

Ugh, the Diet.

So many people go wrong here.  Forget fad diets, forget starvation.  Conistansy and time are the only method that will bring lasting results.  Try changing one thing about your diet.  Limit yourself to one soda a day.  Stop skipping meals.  If you always clean your plate, start leaving one or two bites.  A total change in diet is work.  If you go for a radical change, you are setting yourself up for failure.  You’ll be surprised how well small changes work.

The Right Mini Trampoline Determines Your Success

This is a critically important part.  There are literally a lot of mini trampolines on the market.  You have to be honest with yourself to discover the one that will perform best for you.  Be careful that you don’t talk yourself into a plan that you can’t comlete. Many people dissapoint themselves by taking on too much or having expectations that are too high.  If you do your research you will find the right mini trampoline for your needs.  You will end up with a successful long-term exercise routine.

Think back to your last exercise routine attempt.  Why did you stop?  Did you suffer an injury?  Did you get bored?  Was it just too hard to do every day?  Was it hard to find the time?  Answer these questions truthfully.  If you don’t figure out where you went wrong, you won’t be able to come up with a solution.

Don’t Over Do It.

Many people fail because they start their exercise progam too ambitiously.  It’s good to be excited, but you have to remain realistic.  If your last exercise program failed because it was just too much work, don’t make the same mistake again.  Fight the urge to overdo your first workouts.  Start slowly and consistancy is more important than the intensity of the workout.  If you go from no exercise at all to 5 to 10 minute mini trampoline workouts with little resistance, you are much more likely to avoid injury, soreness, and most of all, early feelings of defeat.  If you aim too high – expecting to go from a sedentary lifestyle to 45 minute workouts immediately, for example – you are setting yourself up for failure.  You are more likely to quite if you are trying to reach an unabtainable goal.

Finding the Time

You do have time to burn fat and calories on an mini trampoline.  No matter how intense your schedule is, there are people busier than you who find time to make an exercise routine work.  They have the same time constraints as you.  Everyone has the same number of hours in the day.  They simply figured out how to make it work.  You can, too.

Start by choosing the right time of day to do your workout.  Studies have shown that “Morning people” and “night owls” are wired differently physically.  Different people have energy at different times.  Think about when you work best.  If you wake up without an alarm clock ready to go, you should exercise first thing in the morning.  If on the other hand, you stay up late and get your best work done in the evening. You should probably do your workout in the evening.  You might find that you are one of the people who tire yourself out enough with a night workout to sleep like a baby.

You Can Do This!

Losing weight is not a punishment.  You are smart enough to know how to eat a little better and become more active.  If you are honest with yourself, you will choose the proper equipment.  The proper equipment will be enjoyable to use and you will look forward to your workout.  Don’t get caught up in which exercise burns more calories.  Find the right mini trampoline that you will use regularly.  Figure out the time of day that’s best for you to exercise.  Build the workout into your daily routine. It should become as routine as brushing your teeth or eating a meal.  Don’t over do it. Have fun.  Constancy is the key.   Ten minutes a day will yield results. 

Getting an All Out Workout with Incline Treadmills

When it comes to cardio and calories burning powerthere is one piece of home fitness equipment that could accommodate both easily—the incline treadmill.  The incline treadmill This exercise equipment offers a greater challenge for any health buff as it simulates uphill climbing.  And since the machine is easily adjustable, it can be programmed to turn that uphill climb into a jog or run.  The concept is quite simple,  as the incline percentage is increased, more muscles are involved  therefore, the muscles are strengthened and fat is burned off at a higher rate.

Although the incline treadmill initially engages just the muscle group at the lower part of your body, it actually gives a great  aerobicworkout as you progress   which is a good  way to totally sculpt  your entire body. The use of this treadmill is all about fat loss, cardio enhancement burning calories and strenghtening muscles.

You can get a good  aerobic workout without sustaining a lower back injury or straining of your joints .  Remember that using a treadmill is not the same as running or jogging on the cement road as there is less pounding of joints. To achieve the most suitable  workout for you, adjust the resistance levels to either decrease or increase the level of intensity. 

Treadmill exercise often begins with a walking pace then as you progress, you slightly increase the incline until you reach the point where you can feel your muscles burn.  You save yourself that hiking trip which would eat up time, effort and—yes, even cash money .  As the incline gets steeper , larger steps are required therefore the center of gravity would be shifted to your upper body.  This then actually starts to burn more calories as more muscle groups are now at work . 

If you are a beginner, it is recommended that you utilize the walking phase of the treadmill.   As your body adjusts, you then can increase the incline and speed of the machine treadmill. If you are new to working out or have not worked out for a while, you should discuss this with your physician before you your fitness routine.

Surely, health is wealth and using workout equipment that you can easily adjust to is a great contribution to achieving a healthy lifestyle.  And if you are aiming to lose weight  or would simply want to sculpt your body into a leaner mass, then the incline treadmill is the best way to go. 

How to get Muscle building and six pack abs

Everybody wants to get six pack abs but the most important point is a firm commitment. You must stretch before and after each time you workout along with warm up and cool down is must for improve muscle recovery along with prevention and recovery of injuries. There are few tips to be kept in mind for better muscle building and ideal physique.

 

At the beginning work on free weights like dumbbells and barbells; free weight will balance and control muscles. Here lot many muscle parts that are worked on in addition to the muscle parts that are intended for work outs.

 

compounding your exercises in place of isolation exercises will have more daze on muscle building and help you Get a six pack the reason is simple, there are 2 or more joints are involved in exercise. More muscles involved mean more fat loss will be obtained . Thus you can have greater muscle gain. Some of the fantabulous compound exercises are Dead lift, Bench press, Dips, lunges, Barbell Press, and many more.

 

For workings to add more weight, you ought to work with intensity. But every time you discipline hard, you have to give time to your body to recover . The growth of the muscles take place when you rest for those 8 hours of sleep is essential. Same muscle group is to be trained for not more than twice a week. To have vigorous exercise schedule, don’t have workouts for more than one hour each day.

 

Cardio exercises to get heart rate up on the same day when you have done weight lifting work. When you are doing muscle building exercises don’t do aerobic exercises as these exercises burn muscles .

 

decent techniques and form are to be used in bodybuilding workouts, as not following the right techniques may lead to growth compromises as well as it will make you vulnerable to injuries. Also to build muscles fast and huge, you must work on your lower body as 60 to 70 percent of the body muscles are on the lower side of the body.

 

To have muscles for bodybuilding you must have more calories that mean you have to eat more. Have plenty of proteins (needed for muscle building), moderate carbohydrates and some healthy oil like olive, omega, flaxseed and fish as soon as you finis your workout, since that’s the time when hungry body will absorb quickly whatsoever is granted? to the body.  

 

 

 

 

 

 

 

 

 

 

 

 

 

What foods you must include in a good weight gain diet.

If you are need to gain weight then the key to success in achieving this is to combine a good weight gain diet with resistance workouts. One factor without the other will not yield good results. So while exercise will stimulate muscle breakdown, a diet that contains the correct nutrients will then help grow and repair these damaged muscles making them larger and stronger. So please note that without the proper diet your muscle building goals will not be realized. 

Here are a few food choices to help you produce a good quality weight gain diet

1.Eat plenty of Protein – A staple body building diet includes various sources of protein. Proteins contain amino acids which are the building blocks of your body.  Protein rich foods are important because they contain amino acids which help your body grow, repair and maintain muscle tissue. Beef, chicken breast . turkey, salmon, tuna and eggs are all great types of protein  . Removing excess fat is important. For optimal muscle building try and aim for between a protein intake of 20%-30% of your total daily calories. 

2. Keep eating Carbohydrates-Contrary to some opinion carbohydrates ARE a vital factor of the muscle building diet. A number of bodybuilders seem to think that the only macronutrient responsible for muscle growth is protein. Protein may be chiefly responsible for the repair and rebuilding of muscle tissue but it can only carry out this job when the other  nutrients are present in the diet. If carbs are scarce in the diet the body will look to convert protein into energy, a process you don’t want to happen when hoping to build muscle. Only through a diet that includes suitable carb intake can a body attain its fullest muscle building potential. For the best results when eating carbs (ie you build muscle without gaining fat) it is important to know which type of carbohydrate to consume . Complex carbs are the best choice to include in a muscle building diet as they break down more slowly in your body and give you a longer lasting release of energy. This means that you can maintainlonger workouts, faster recovery plus better assistance in the muscle building process . Oatmeal, wholegrain breads, vegetables, brown rice/pasta and sweet potatoes are excellent choices for complex carbs to include in your diet. For optimal muscle building try and aim for between a carbohydrate intake of 50%-60% of your total daily calories. 

3. Include Healthy Fats– Small amounts of the right fats are good for your health, they help you gain muscle and they help you lose fat more easily . This is because they help keep testosterone levels high that are vital for muscle growth and increases the rate of metabolic reactions in the body resulting in more fat being burned . Good sources of healthy fats are found in most types nuts, oily fish such as sardines and salmon, avocados and oils such as flaxseed and olive. For optimal muscle building try and aim for between a fat intake of 15%-25% of your total daily calories. .

4. Invest in a quality Whey protein supplement–  In my opinion the only supplement worth taking when building muscle is a whey protein. Although you can get all your protein requirements from natural sources I feel that using a quality whey supplement in addition to natural protein food sources can be beneficial. Protein rich whey is easily absorbed and hence is an ideal body building food for using just after a workout when the body needs protein quickly.It is typically added to shakes and smoothies using either water, milk or fruit juices . Whey protein supplements can be purchased from health food or body building shop. 

A good weight gaining diet therefore must be balanced and should include foods from all types of macronutrients . An suitable exercise program combined with this will aid muscle growth in a very short time.