Diet But Wasn`t Slim, This Is The Cause

Frustrated with the various weight loss slimming diet program that always fail? You may have made mistakes in the diet makes the body fat are reluctant to shed.

There is some understanding of the actual diet is no longer suitable in practice. Slimming diet program in order not to fail, avoid the following mistakes.

1. Six small meals per day
The idea of ​​eating small meals six times to reduce hunger is a trap. Leady Heather, Ph.D., assistant professor of nutritional physiology at the University of Missouri, said, "We do not say eat three times a day it is the best way. However, eating small meals is no longer useful for appetite control. "

How to fix it: Make a list of foods to eat and do not stray from your plan before.

2. Excessive salad dressing
People often add their plates with salad dressing, mayonnaise, cheese powder, dairy, red meat, and lots of salt. In the end, you eat more fat than the healthy content of the vegetables.

How to fix it: If you look less attractive salad, you can decorate it with brightly colored peppers. The use of low-fat dressing may help, because they have less salt and sugar. In addition, you can add the balsamic vinegar.

3. Too many nutritional replacement
Some fitness trainers and nutritionists recommend that to avoid energy snacks and protein shakes. Despite the lure of instant energy boost, these foods actually have high levels of concentration are high in sugar and carbohydrates.

How to fix it: You can eat natural foods such as almonds, carrots, oranges and other fruits to satisfy hunger and provide the right energy.

4. Eating a diet drink
Research shows that diet beverages will not do much for weight loss. You may find that you save calories, but experts believe diet drinks can make a higher desire to eat. A study also found that diet soda is too much for a week can lead to obesity, stroke, and heart problems.

How to fix it: Replace these drinks with green tea rich in antioxidants and phytonutrients. Do not forget, vegetable juice or a glass of cold milk are low in fat.

5. Unrealistic targets
Many are obsessed with losing weight as quickly as possible in extreme ways. In fact, losing weight has to go through the process. Safe weight loss is about 0.5 pounds per week. That is, the maximum month fell about two pounds.

How to fix it: Give yourself time to not do the things that weigh and eat food without losing sight of the body's nutritional needs.

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An Easy Way To Lose Weight

What you're doing the diet? Most women assume that his body be thin to reduce the amount of food and lots of exercise. Apparently, you can slim down by eating as much as 5 to 6 times a day.

"Eating a healthy diet as much as 5 to 6 times a day with small portions, for example, morning snack, plus a snack mid-morning again, depending on how you set it up," said Dionysius Henry, a physical exercise consultant.

Of course the food consumed must be considered. Henry suggested, reduce foods that contain simple carbohydrates like white rice or corn. Simple carbohydrates contain lots of sugar and little fiber that can cause the body fat. Do not also the consumption of foods high in fat, or fried.

You should choose foods that have complex carbohydrates, like brown rice, oatmeal, and whole wheat bread. Complex carbohydrates can not be filtered by the body and leaving only fibers that are believed to reduce the risk of obesity. Look for a healthy snack to replace the nutrients contained in foods high in fat.

In addition to keeping your diet, you must create a balance by exercising regularly is not excessive. Exercise is only affected by 30 percent and the rest is determined by the pattern of food. Exercise also can not eliminate fat in one part of the body as fat burning occurs at different times, such as the thighs first, then followed by the burning of fat in the hips, and so on.

Then, is there that the best exercise to lose weight fast? According to Henry, all good sports, but even better if the combination of weight training and cardio. Cardio exercises you can do with cycling, running, or swimming. While weight training can be done by lifting objects weighing up to bring a certain expression is not strong, that's where the maximum weight you can lift. Then, increase the weight of the object again at the next exercise. The second exercise is to reduce the risk of muscle or joint injury. Therefore, work out 3-4 times a week with a combination of regular exercise. Do not exercise too much is not good for your body.

"Most women who diet, reducing excessive food and excessive exercise can cause injury. So instead they are thin, but even more extreme, and the edges are actually seeing," said Henry, a practical fitness

Henry also suggested for women who want to lose weight should have the motivation when implementing the diet. The woman should have a purpose so as not to lazy to exercise or eat healthy foods.

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3 Most Popular Weight Loss Treatment

In times when there are so many people who really want to lose weight. They follow a diet program to achieve it, there is to follow the diet over a diet program. But with so many choices there is an effective diet program, there is also a very ineffective is hazardous to health. Many also the failure of a diet because dieters are less consistent and lazy in doing and follow a diet program. Sometimes even a routine such as regular exercise and a diet low in fat, very lazy dieters in living it. This is because the procedure requires a lot of effort and a long time before it takes effect.
Some people now resort to have the HCG diet or use of certain HCG products. HCG stands for human chorionic gonadotropin, and it is a natural hormone produced by the placenta in women when they are pregnant. The role of this hormone in pregnant women is to maintain and protect the baby or fetus, by taking the stored fat reserves and turn it into nutrients to the placenta. Human chorionic gonadotropin can only consume extra fat in hips man, thighs, hips and buttocks, or back.

There are several online HCG diet products. Buy only one that you are sure you will use.
If you decide to have this particular diet regime, the following are the information you need to know:

This diet comes in three parts:

1. The craving and eating heavy part.
The first thing that happens when you start taking this supplement or following the diet plan, you will suddenly feel like a pregnant women, even if you are a man. You will suddenly have these cravings out of nowhere and you will not stop until you have whatever you are craving for. You will also find yourself constantly opening the refrigerator door looking for something scrumptious and mouthwatering to eat. This is perfectly fine. In fact, you are recommended to overeat, however, only for two days after first consuming or starting this diet treatment. This is recommended so that the HCG will get used to your body’s normal fat stores.

2. The next part is the 500 calorie phase.
Which usually lasts for three to five weeks. This part is called the 500 calorie stage because you will only be required to eat at most 500 calories, meaning, you will have to stick to a low-calorie diet which consists of only lean meat and vegetables. This is to allow the Human chorionic gonadotrophin to take effect and perform its main job on your body, and that is to remove or get rid of the stored fat in your body. If you fail to stick to a low-calorie diet and eat unhealthy meat such as processed foods, it will make your weight loss routine more difficult as the additives located in processed foods get rid of HCG. Processed foods are also fattening, which is another reason why losing weight will be a tougher challenge. Other foods and drinks that can remove human chorionic gonadotrophin from the body and destroy your diet routine are alcoholic drinks or those foods containing alcoholic substances. Moreover, antibiotics are also said to destroy the diet routine. Antibiotics and alcohol destroy HCG because they cause yeast to overgrow.

3. The last part is the maintenance phase.
This lasts for three weeks, and this particular phase is when you can start eating normally again, however, not completely, as you still have to avoid foods containing sugar and starch.

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Benefits Of Soy Protein For Heart

We have been familiar with soy as a source of healthy food. Recently found evidence that soy protein can reduce the symptoms of liver disease.

University of Illinois scientists report that the protein may reduce the accumulation of fat asses and trigeliserida in the liver that can lead to the emergence of liver disease, especially in people who are obese. This is because soy is able to restore some of the key functions of the organ signaling pathway.

"Nearly a third of American adults have fatty liver disease, and many of them without experiencing certain symptoms. Obesity is a key risk factor for this condition and this can lead to liver failure," said Hong Chen, assistant professor of food science and nutrition humans at the University of Illinois.

In general, fat is metabolized in the liver, but the people who are obese, fat transport to the tissues can be slowed down so adiposanya become dumping grounds for excess liver fat, he said.

"When fat accumulates in an organ that is not supposed to store fat, such as the liver, the function of vital organs can become dangerous," he added. But eating soy protein sources like tofu and soy yogurt seems to reduce some pressure on the liver fat, he said.

Chen compared the accumulation of fat in lean rats and rat liver obesity. The result, Chen did not find any effect of diet on rat liver thin profile. However, obese rats that were fed soy showed a reduction in triglycerides and fat accumulation by 20 percent so that Chen believed that soy protein can be used to reduce the symptoms of fatty liver disease.

Furthermore, researchers also found that soy protein partially restored the protein Wnt signaling pathway as a crucial player in lipid metabolism.

"In the obese, there is a traffic problem in the body. When there is more fat that can make a way out of the heart, pressure on the organs that could be reduced," he said.

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MY NEW BOOK WILL RELEASE THIS FALL!

MY NEW BOOK WILL RELEASE THIS FALL!

I'm thrilled to announce that my new book Ridiculously Happy! The Secret to Manifesting the Life & Body of Your Dreams will release this summer! I'll be finished with my manuscript by tomorrow, and then it's off my amazing editor... Hallelujah!

 Dream Big Dreams!  Dreams really do come true!

~Carol Whitaker

Lifestyle Fitness Coach & Consultant

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Benefits Of Outdoor Exercise For Health

One way to stay fit is to exercise. But for women who are overweight is a major challenge. The latest survey reveals that nine in 10 women are afraid to exercise outdoors for fear of looking unattractive.

Due to the low self-esteem, many women who opt for the sport in the dark or covered by having to maintain embarrassed to be seen in public.

About 60 percent of respondents who completed questionnaires, the fear of the folds of fat in the hands of another person or stomach see the main factors causing embarrassment outdoor exercise. While 50 percent said they did not want to exercise outside the home because people see the shame of body fat.

The results are quite unfortunate. Because in addition to the slim, fit and healthy, outdoor exercise is also good as a therapy to evoke a positive mood. Running outdoors, gymnastics or cycling can also be an alternative if you are tired of fitness in the gym.


Outdoor exercise should be fun. In addition to healthy weight also refreshes the mind. In fact, according to a study, the outdoor sports that have a green benefit mental health.

One way to overcome shyness and fear it less important, is to invite a friend to exercise together. It can be with family, neighbors, close friends or even lovers. The presence of friends may be in the mood for exercising and workout more fun.

It may also exercise or yoga classes in groups. While there are several fitness instructor and practitioner of yoga exercise to be held outdoors, as in a city park. You can search for information through Twitter, website or forum on the health of the group who like to exercise outdoors in the morning.


In addition, scientists found a correlation between the health of someone with a green environment, in which he lived. The study was carried out in the green areas like parks or forest plantations.

turns green areas have a large impact on a person's health and the impact is greater than we imagine.

The study found that the green areas like parks can help relieve stress and allow a person to do more physical activity, which may reduce the risk of heart disease.

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Not Always Fat Makes You Fat

Fat has a bad reputation in the world of nutrition. For centuries, many health organizations suggest the same: reduce or do not eat fat. For those who are overweight or have a chronic health problem, the consumption of fat must be reduced. But that does not mean fat is bad for everyone. These are some interesting facts about fat.

1.Fat intake does not necessarily Makes You Fat
Many people think that eating fat will make the arms, back, hips and stomach Andan become obese. In fact, not only fat that can make the body gain weight. If you eat to excess, eat whatever nutrients - carbohydrates, protein or fat - it would increase the number of calories and weight. In addition, eating too many carbohydrates stimulate further increases insulin levels and fat storage even gain weight than fat or protein. Essentially, consume foods wisely do not get a lot more calories than the calories spent.

2.Do not Fear Snacking Nuts
Nuts do contain fat, but it's kind of healthy fat called monounsaturated fatty acids. Fat is not only making the stomach feel full but also increase the number of good cholesterol, called HDL. Richard Mattes, MPH, RD, a professor of foods and nutrition at Purdue University, Indiana, United States has studied the link between nut and body weight.

His research shows, nut nothing to do with weight gain because it had the effect of the old filling and digestible. Apparently, the beans have cell walls that are not easily digested when the process of mastication in the mouth. This means that, when entered into the digestive system, the fat in nuts is not completely absorbed by the body so that there will be a feeling of fullness for longer.

3.Saturated fat is not 'enemies' to Avoid
Saturated fat (as in palm oil or margarine) are often blamed for the increase in bad cholesterol. But not all saturated fat is dangerous both tubu, there are several types of fats to the diet. One of them is pure coconut oil, because it contains medium chain triglycerides or called lauric acid, which is also present in breast milk. Lauric acid is an immune enhancer danmembantu prevent the onset of the disease. Plus, coconut oil is safe for consumption at high temperatures because the molecules in saturated fat which can not be broken. Use a bit of coconut oil for sauteing vegetables or frying eggs.

4.Food Labeled 'No Trans Fat' Is Not Always Trans Fat Free
Quoted from detikhealth, trans fats can lead to various health problems like heart disease and increased risk of stroke, especially in women. Trans fats are also dangerous because it can inhibit the production of omega-3 is very important for brain and body.

Many food companies that claim their products are free of trans fats. Unfortunately, it can not guarantee that the food products you buy are completely free of trans fats. In fact, there is a policy if the trans fat content of less than 5 grams, they can put 'no trans fat' on the label. So, you should still be careful when eating processed food products.

5.Must Eat Vegetable Salad Dressing Complete with its
The American Journal of Clinical Nutrition published a study showing that eating salad with a dressing containing fats can increase the absorption of nutrients called carotenoids significantly. Carotenoids, the substances that give color pigments in vegetables and fruits are yellow, red, orange and green is very important for disease prevention. If you want your body to absorb essential nutrients from fruits and vegetables, eat a salad with a dressing of olive or canola oil mixed with lemon juice or balsamic vinegar.

6.Pure Olive Oil Not Ideal for Cooking
Although it contains healthy unsaturated fats, pure olive oil could be damaged in high temperatures. Olive oil should only be used to make salad dressing or marinade vegetables and meat. If you want to use olive oil for cooking, the pan should keep the temperature between 93 to less than 200 degrees Celsius.

7.Important Health Benefits for Body Fat
Just the right amount, fat has many functions for the body. If the body has no fat, no man will live. Here are a few reasons why we desperately need the fat:
- Your brain needs fat. Nearly 60 percent of brain weight is fat, and one of the most important brain fat is DHA.
- Sexual hormones derived from fat.
- Fats supply essential fatty acids that can not be produced by the body. Fat fatty acids necessary for healthy skin and hair.
- Fatty foods needed to maintain metabolism, immune function and helps stabilize blood sugar.

Although it is very important and useful, you should limit the intake. Approximately 25 to 40 percent of calories in the diet should come from fat, most of which are healthy fats. It's okay to consume saturated fats and trans fats, but limit the amount.

You can eat less saturated fat than seven percent of your daily caloric needs. While for trans fats should be less than one percent. That is, if your calorie needs amounted to 2000 every day, consume no more than 16 grams of saturated fat and 2 grams of trans fat. Healthy fats can be obtained from olive and canola oils, nuts, peanut butter, seeds, olives and avocados. Consumption are also several species of fish such as herring, mackerel, tuna, salmon and sardines.

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Special Glasses For The Diet.

People will eat less when you see that there is food in front of him look bigger. The blue color also can calm the brain so that people who are dieting eat less. With a combination like that, scientists are creating special glasses to diet.

Glasses are named Metacookie, which is a TV screen tech spectacles built-in to make food appear larger 50 percent. Japanese scientists have made ​​these glasses would be a good trick for people who are trying to lose weight.

The process of this food make the food look 50 percent bigger, but still keeping your hands and dishes at the same size (not enlarged). The concept is to trick users into believing that he ate more food.

Metacookie designed to decrease your appetite by tricking the mind's perception of food.

While the other gadgets that are tested in the same laboratory is MetaCookie +, which sends images to the eye through the TV screen dieters, while the smell of food into the nose.

+ MetaCookie transform the flavor of different foods, such as diet cookies will smell like chocolate chip cookies, so it will help dieters to eat more healthy foods.

The concept of these gadgets are being developed together with Metacookie, which trick the brain by making people think that what he saw and smelled real, which in turn can alter the taste of food.

Both models were developed by a team of researchers led by Professor Michitaka Hirose at Tokyo University, Japan.

Experiments show that the glasses Metacookie, people will look at the size of the food 50 percent larger than actual size, so that people will eat an average of 9.3 percent less than those not using these diet sunglasses.

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4 Diet Trick At The Weekend

Some dieters go on a diet that is less consistent, especially when they're on the weekends. On that day many people forget about their diets and eating all kinds of food. So that when entered at the beginning of the week they become less prone to weight gain. This needs to watch out because it can be a failure because they follow the diet program today. But actually there is a trick that you can follow and do to prevent or even lose weight during the weekend. So even if you are on holiday but you can still carry out the program that you follow the diet. This is very good for achieving your desired weight quickly. Because based on the experience that some people who do extreme diet on weekdays, but forget it on a holiday or weekend, then most will experience obstacles in his diet and will not get optimal results it can be dangerous. So here are some tricks you can do on the weekends so you do not interfere diet and still can get the optimal benefit in your diet program, namely:
1. Reducing carbohydrates and processed foods
Processed foods known to contain high calories, you should take the time to make their own food and use the protein from chicken, turkey or fish. If you want to consume carbohydrates should be eaten in the morning.
2. Eat at home
Eating food in the restaurant tends to contain high calories and high in carbohydrates, making it more difficult to control how much is consumed. In order to prepare the food before the weekend.
3. keep it moving
The weekend is identical to sleeping late and lounging, while physical activity can help reduce excess carbohydrates and fats. Add to this some resistance exercises that can speed up metabolism and increase the calories burned.
4. Consuming enough water
Water is the best beverage for calorie-free, this water can help control hunger and the desire to snack. To avoid drinking it, coffee, tea or soda for even a diet.

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Suitable Diet For 30 Years And Above

A healthy diet is basically include a variety of foods such as vegetables, fresh fruit, cereals, whole grains and light protein (fish, chicken, eggs). But for women over age 30 that she wanted to diet, need some special foods that are rich in vitamins and protein. These foods are important to fight disease, maintain fertility, and most importantly, overall body health. If you are aged 30 years or older and want to lead a healthy diet, follow these tips, which quoted from Boldsky.

1. Iron Rich Foods
Each month, many women lose iron from the body due to menstruation. Iron deficiency will make your body weak and reduces the formation of red blood. Therefore, eat iron rich foods to combat fatigue, prevent anemia, hair loss and headaches. Green leafy vegetables like spinach, asparagus and whole grains are the best source of iron, as well as chicken liver and tuna fish.

2. Fresh Fruit
Fruits are eaten raw provide adequate nutrition for women over 30 years, where at this age, they need more iron and calcium. Enter papaya, peach, strawberry, orange and cranberry in your daily menu.

3. Calcium
These nutrients will benefit more leverage to the body if taken with Vitamin D and magnesium. Choose dairy products (cheese, yogurt) is low in fat. Diligent also eat spinach, grilled salmon or tuna, eggs, skim milk and whole grains are rich in calcium. Animal protein in the body to absorb calcium, so it should reduce their consumption. In lieu of protein, choose from the vegetable such as tofu, grains and broccoli.

4. Fat
To reduce the bad cholesterol, women 30 years or more should be adequate intake of unsaturated fats. This type of fat protects you from heart disease, lowering blood sugar levels and high blood pressure. Healthy fats also increase the formation of red blood cells and blood circulation in the body. Almonds, cashews, oatmeal, pasta, bread wheat, sesame and pumpkin seeds are a source of healthy fats. So also with vegetable oils of olive, canola and grapeseed.

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Way of Scrape The Belly Fat Fast

Some people are accustomed to a healthy diet to get into shape. Exercising and eating healthy is the most healthy lifestyle committed dieters to lose weight while improving health. And partially dieters begin to feel the benefits and desired outcomes. But there is also a feeling of frustration, because even though the weight began to decline, but the fat in the abdomen never subsided. A dietitian Mike Raussel, PhD, has disclosed that there are steps that must be done to achieve the desired weight loss while gaining a flat stomach fast. According to him, eating healthy and exercising, especially cardio and weight training is important to lose belly fat. But there is one secret to effectively burn fat, which is changing the diet. How to target a specific area of body fat to be removed gradually. In 2007 conducted a study and has been reported in the journal Diabetes Care revealed, that required a transfer of body fat in the middle with a special diet for two months.

Month 1: A diet high in carbohydrates, low in fat
This is considered a traditional approach to weight loss. For those of you who are interested in nutrient content, high-carbohydrate diet containing 65 calories from carbohydrates, 20 percent calories from fat, and 15 percent of calories from protein.

Month 2: A diet high in monounsaturated fats
This is very similar to the Mediterranean diet, with 47 percent of calories from carbohydrates, 38 percent calories from fat, and 15 percent of calories from protein. Most of the fat in the diet is derived from virgin olive oil, nuts, avocado and macadamia are other good examples of foods high in monounsaturated fat. Participants in the diet for two months with a high carbohydrate diet and then switched to a diet high in monounsaturated fats can reduce the fat from the midsection. Roussell gave a simple way to initiate a change in diet:

1. Avoid low-fat salad dressing or fat free
Usually dressing will replace oil with sugar. Instead, use virgin olive oil. You can mix it with a variety of different vinegar for your salad dressing change the flavor, such as apples, red wine or tarragon vinegar. Vinegar helps control blood sugar, which in turn will help you lose weight.

2. Smart snacks
Snacks such as crackers and pretzels contain carbohydrates and tend to be consumed in excess. If you want to reduce fat in the abdomen, macadamia nuts to nibble with monounsaturated fat. These snacks can significantly reduce weight and improve cardiovascular health than other snacks.

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6 Type of Tea Is Good For Health

Herbal teas have been used over thousands of years ago as a natural remedy to address a wide range of diseases and health conscious. Unfortunately, modern medicine has made many people forget herbal teas properties.The following seven selection of herbal teas and health benefits.

1. Chamomile tea
If you often feel anxious, try to drink chamomile tea because it can make you feel calmer. Besides useful as antidepressants, chamomile tea is also beneficial for those who have
insomnia problems.

Chamomile is an anti-inflammatory drugs (anti-inflammatory) are very strong, so you can get benefits by mouth, inhaled steam or soak the fabric is then placed on the sore area. Chamomile is also useful to treat menstrual cramps in women.

2. Peppermint
If you feel a full stomach with gas or bloating, you need to do is brew a cup of peppermint tea. This tea is also an ideal drug to relieve headache. Take 1-2
teaspoon dried peppermint leaves. Add hot water to the leaves, then close your cup and let stand for about 10 minutes. After that, strain the herb and you can enjoy homemade peppermint tea.

3. Juniper tea
Juniper (a type of berry fruits) can help the detoxification process is not only toxic but also remove excess fluid. It is very important for women, given the body tends to retain
water in some periods of the menstrual cycle. In addition, this tea can also serve as an antiseptic to prevent inflammation of the bladder. In fact, some people also believe if one herbal tea can cure swine flu.

4. Green tea
There have been many people who know the benefits of this tea. Green tea is the most powerful source of antioxidants that can help improve body functions. In addition to increasing metabolism, green tea can also be
lose weight. Therefore, this tea is often consumed by those who are dieting.

5. Ginger Tea
Ginger tea can be used when you experience motion sickness. Drinking ginger tea is far healthier than the nausea-relieving pills that are sold on the market. Ginger tea will give comfort to the nervous stomach and make you more bernergi.

6. Lemon Mint Tea
For those of you who want to gain weight, you should drink this refreshing herbal tea. Contrary to the benefits of green tea that helps lose weight, lemon mint tea is rich in these antioxidants can actually increase your appetite.

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7 Ways a Natural Diet To Slim Down Fast

Many ways in which one to get a slim body and the ideal. In addition to the diet recommended by health experts and beauty can also be done by following a healthy lifestyle. There is a suggested method to consume low-calorie food to exercising regularly. This was done in order to realize a slim body, even some women are willing to perform liposuction in order to achieve that goal. Although this method is to drain the bag, but with the lure of a slender body and the ideal result, this method is still much to practice it. But for those of you who want a slim body with a healthy way, then you can do the following 7. 7 it is a natural step that you can do for those of you who have problems of excess fat.
1. Eating a Variety of Fruit
Consumption of different types of fresh fruit and vegetables can help you lose weight. According to a study from Florida State University, put the apples in your diet can be nutritious menu is better than not taking them at all. Eat one kind of fruit or vegetables that are different every day on a regular basis. Consumed either directly or juiced.

2. Lift Equipment
Try to lift heavy equipment. Maybe one of them by using a barbell. If you do not have weights at home, pick up the two pots already filled with stones. Perform these exercises every two weeks. Weight lifting can increase your growth hormone and lose weight faster.

3. Green Vegetable Consumption
Many say that the salad is not included in the diet. However, green vegetables are rich in nutrients that are good for the body. Try to make your own diet food menu with a mix of different types of leafy greens each week. Add also a lot of protein foods but low in fat, like nuts, grains, and vegetables. But remember, do not use dressings such as mayonnaise or cream containing the thousand island, but the olive oil, pepper and balsamic vinegar.

4. Dance
Combine exercise with a dance routine. This can speed up your body weight. If you are lazy to do it alone, take a friend to dance together or you can also take dance classes to develop the talent within.

5. Kissing and Sex
Studies show that sex can relieve stress and reduce excessive fat in the body. If you are married, regular sexual activity can make the body more slender balanced with a healthy diet. However, if you are not married, you should focus yourself with exercise and low fat foods.

6. Consumption of Butter
Intake of healthy fats contained in coconut oil, olive oil, or butter helps you feel full longer. Perhaps you've heard that the fat that persist in the stomach is not good for health. However, recent research reveals that foods derived from natural sources, such as organic butter can be consumed freely.

7. Rest
Sometimes, women are too focused to lose weight so they do not pay attention to body fatigue. Your body needs a rest for muscle repair and recovery needs. Thus, overtraining even to make you lethargic or depressed. Instead, take time to rest. Mild exercise on a regular basis will work better than force myself to exercise every day.

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8 TIPS TO LIVING A FIT LIFESTYLE

8 TIPS TO LIVING A FIT LIFESTYLE 

Beginning a fitness endeavor may seem daunting at first, there's so much to learn and a lot of effort is required to reach success.  It doesn't have to be overwhelming, it simply takes committing to living healthier each new day. 

Living a healthier, happier life is the result of putting YOU FIRST in your life.  How can you fully care for your loved ones if you constantly put yourself on the back burner?  By ignoring you you’ll find that your soul’s desire for self-love & affection will become emotional  hunger which will spark cravings fort junk food, aka "comfort foods" to fulfill your emotional needs that have not been met by YOU! And in the end the foods you turned to are not comforting at all… eating foods high in fat, sugar & sodium ultimately ends in sadness, weight gain & frustrations.

By following my blog over the next few weeks I'll teach you how to live the LivFit Lifestyle. You can regain control of your life & thoughts one day at a time... I'll post straight for 30 days to ensure you'll have motivation to create a new LivFit Lifestyle Change for good!

YOU CAN DO IT!

I've struggled with Chronic Fatigue Syndrome for over 20 years, which was actually a gift in my life; had I not suffered with severe fatigue I would not have studied health, fitness & nutrition religiously over the past 18 years. I still study fitness & nutrition daily, I want to improve all I can each new day. Over the years I learned to love me completely, to embrace eating whole foods, to have the desire to exercising daily and to have a positive mental attitude. Doing so I literally transformed my life in every way – YOU too can transform your life - the choice is yours...

Living the LivFit Lifestyle is just that... it's a way of life! It's not a diet, I don't believe in diets - diets only end in weight gain after the body has been in deprivation mode week after week. If you want to have a treat now and again, that's okay, just be sure to eat healthy whole foods most of the time and to give unconditional love to your body each day. By embracing the LivFit Lifestyle you'll not only lose weight but you'll have more energy and feel empowered too... And before long, your family & friends will be asking what you've been doing as they see the New You shine through!

8 TIPS TO LIVING A FIT LIFESTYLE

To begin you must LOVE EVERYTHING ABOUT YOU Now! Give love & praise to your beautiful fat-burning machine that gives it's all for you every day. Then follow the LivFit Routine below full-heartedly and watch your life body transform!

1. Love You.  You can't change your life if you're stuck in the past.  Love everything about you, live in the moment and believe in your ability to achieve your dreams.  You will be able to release fat easier by having a positive mindset. Think positively and let go of negativity to create the life of your dreams.

2. Set Goal. Each week set 3 short term goals and 3 affirmations which support your diet & exercise. Place them where you can read them enthusiastically morning & night and be sure to write then in the present tense.  Focus on your goals throughout the day to keep your subconscious mind on track with attracting that which you desire, including transforming your physique.

3. Visualize Success! Find a picture of the physique that you want to have. Post it where you see it every day and visualize that your body looks like that now. See yourself lighter, with more energy and happy! What you think about most you bring about, so think success!

4. Plan Ahead! Plan your exercise routines & meals a few days in advance. As the old saying goes, "If you fail to plan, you plan to fail..." Plan your road map to success; take it seriously every day.

5. Journal Keeping.  Diet & exercise journals are excellent tools for success. By keeping track of everything you eat & your exercise routines holds you accountable to you. Track everything you put in your mouth & what exercises you do daily and soon you will realize it you will be eager to exercise because of the results you see in the mirror.  Also, write down positive affirmations at the top of the page each day, give yourself a pat on the back as a job well done.

6. Drink up! Filtered water is an often overlooked weight loss aid. Drinking water all day long will ward off hunger as well as raise your metabolism.  Aim for 80 to 100 oz a day, especially if you're training hard. I suggest drinking 2 oz of Liv Sxinney in your water throughout the day to detox the cells for faster recovery, for energy and weight loss.

7. Eat often. Eat every 3 hours consisting of lean protein, a complex carb & fresh veggies for three main meals and 2 to 3 protein snacks in between. Doing so will keep your metabolism fired up and you'll have more energy, vitality and you'll be in a better mood too.

8. Get your Zzzz's. Sleep is imperative to repair and rejuvenate the body. Muscle growth happens during sleep, so if you want to see results from your hard work in the gym get to bed by 10:30 pm each night so you can be well rested for a vibrant and successful day.


You can be all that you dream of by following these tips and believing that all things are possible, if you follow through with your goals and dreams.  Liv Fit! Train Hard! Liv Happy!

~Carol Whitaker
Lifestyle Fitness Coach & Consultant
http://carolwhitaker.com

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5 Vandals Diet

Frustrated with the various weight loss slimming diet program that always fail? You may have made mistakes in the diet makes the body fat are reluctant to shed.

Here are some common mistakes that unwittingly triggered the failure of diet:

Give 'power' of food
All depends on the mind game. Food does not have the power to force you eat. Is a source of strength is passion within you. That is, you have full power to say no word against the high-calorie foods or snacks that you should subtract.

Pitting good vs. bad food
Do you think that food is classified in categories of good and bad? Wrong. Food is food. Not good food. There are no bad foods. What is important how we manage its portion of the body needs nutrients.

Each food has different nutrients that are beneficial to the body. Some are rich in fat, salt, sugar, high fiber, or high protein. And, despite the potential to trigger fat-fat, no fat foods then it 'haram', is not it?.

Only when the fat diet
Many people are reluctant to sacrifice even more when the goal has been reached. This often makes a number of people who managed to reach the ideal weight leaving her diet pattern. As a result, the body was quickly re-inflated.

Diet is actually how we regulate food intake pattern to create the conditions for a healthy and ideal body. Therefore, make the diet as part of a healthy new lifestyle, not just a "short course".

Diet did not have to exercise
Do you think you can lose weight without exercise? This is not something that is impossible if you're on a slimming diet. However, the results will not be maximized. In addition to helping accelerate fat burning, exercise is also important to maintain the firmness of body fat after the decay.

Some health experts recommend doing at all low-calorie diet without the balance with exercise. Diet is not just how to get the slim body ideal, but also healthy.

Only foods that make fat
Causes of body weight would not go down not only because of the consumption of fatty foods but also high-calorie beverages. Many are not aware of a number of beverage store that can confound the effects of diet programs, such as blended coffee filled with whipped cream or drinks racik like.

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4 Reasons Lack of Sleep Causes Obesity

Someone who frequently stays up and suffered lack of sleep will get a lot of health risks. One risk is the occurrence of obesity. This is based from several studies conducted in the United States and the results have been published by the United States of Clinik Nutrition, found that there is a major link between lack of sleep a day with weight gain over time.
From the research found that the link between less sleep with a high body mass index (BMI), a measure of weight related to height. It is used to measure whether someone is overweight or obese. In a study involving 7022 people, in middle age found that women who have sleep disorders tend to experience weight gain significantly. Thing to know is why the quality of sleep can affect a person's weight?

1. More and Less Sleep, More and Few Calories Burned
In a study by the department of Neuroendocrinology at the University of Lubeck, Germany, the researchers analyzed a group of male respondents. They were asked to sleep for 12 hours, but not allowed to sleep the next night. Respondents were then invited to eat lavish buffet the next morning. Then the researchers analyzed how many calories you burn when respondents get up and eat. When in a state of sleep deprivation, the body's energy is expended respondents 5 percent less than when they are sleeping enough.

2. Lack of Sleep, Eat More
In a study presented at a scientific seminar of the American Heart Association 2011, explained that women who only had 4 hours sleep a night to consume 329 extra calories in the morning. The amount is far more than women who slept nine hours a day. In another study published in the American Journal of Clinical Nutrition, 11 respondents to stay in a place called the sleep center for 14 days. Throughout that period, they underwent two sleep sessions. The first session, the respondent slept 5.5 hours a night and two 8.5-hour sessions. During sleep only 5.5 hours, increasing their desire to snack and evening tend to choose high-carbohydrate snacks.

3. Lowering Metabolism
Sleeping less than 7-8 hours a day will make it difficult to collect the body energy to move, digest food well. Numerous studies showed that people who have tired every day, metoblisme body will decrease. Metabolism is the process of converting food nutrients and calories into energy the body needs to perform the activity. Low metabolism means the body's ability to burn calories is also less.

4. Triggering Hunger
When someone does not get enough rest, which could affect the formation of glucose leads to the emergence of diabetes. Sleep deprivation can increase hunger. It also makes the body feel tired throughout the day so that physical activity was reduced. Lack of exercise and physical inactivity can lead to more rapid weight gain.

Make sure you get enough sleep and quality. Do not bring your problems and worries to bed. Sleep, is the time you are calm and relaxed, not thinking about work piling up at the office or a presentation tomorrow. Sleeping with anxiety and restlessness will damage your physical and mental health. To prevent this from happening, try to practice meditation or relaxation techniques before bed to relieve stress - that could potentially lead to obesity. Remember, sleep quality will result in a healthy body.

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Ideal Target Weight Loss Every Week

Many people undergo a slimming diet by his own rules. Without the supervision of medical experts, they generally focus only achieve ideal body weight as quickly as possible.

Mayo Clinic health experts warn the importance of a healthy diet. In addition to maintaining the balance of nutrients your body needs, dietary fat must also consider the realistic decay.

Safe weight loss is about 0.5 pounds per week. That is, the maximum month fell about two pounds.

They assert that success is not based diet program parameter shrinkage rate of body fat, but how slimming it through the process of supporting long-term health.

To lose 0.5 pounds of body weight in a week, you need to cut about 500 calories per day. Can you try through the restriction of high-calorie food intake and regular exercise, such as walking as far as 3.5 kilometers.

One study revealed that those who lost weight drastically in a fast tempo tends to be difficult to survive. The faster the tempo, their weight bounce back.

So, it is advisable to lose weight slowly with realistic targets.

ideal weight

Ideal body weight dose is usually determined by calculating body mass index (body mass index / BMI). They are classified as obese had a body mass index over 30. While obese people is limited on a scale of 25-30, and the ideal body for 18.5 to 24.9.

BMI is calculated from weight (kg) divided by height squared (square meters). As an illustration, a person weighing 70 kilograms and 160 centimeters in height have a BMI of 27.4 kilograms per square meter. Figure that sets it in the category of fat comes after number 70 kilograms divided by 2.56 square meters (1.6 meters x 1.6 meters

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Eating Chocolate For A Slim Body

The sweet taste and texture of the tongue gently stroked. This passion plant foods also contain many beneficial nutrients. Recent studies claim that eating chocolate can menlunturkan body fat.

There are two common types of chocolate are dark chocolate and milk chocolate. Kepadataan chocolate (cacao mass) of about 50-70% dark chocolate will create a more bitter chocolate and black color is better than milk chocolate. It also contains less sugar and vegetable oil.

In 100 grams of dark chocolate containing 615 kcal energy, 5.5 grams of protein, and 29.2 grams of carbohydrates. Not only that chocolate is also rich in fiber and antioxidants that can protect cells from damage, reduce the risk of diabetes, stroke and heart attack.

The content of theobromine, phenethylamine, and caffeine in dark chocolate will carry the blood vessels and smooth the skin. Eating chocolate 2-3x a week will help the body to produce a protein that is produced cytokines for immune sisitem.

A study in yesterday announced to the public in the Archives of Internal Medicine, found that of 1,000 respondents aged 20-85 years in California, which often eat dark chocolate (3x a week) had a lower BMI than those consuming less chocolate.

BMI (Body Mass Index) is a measure of body fat based on height and weight. In Indonesia more in the know with body mass index or body mass of individuals. These gauges are available and used since 1830.

"We have data from food frequency questionnaires and found that the respondents do not have much to eat fruits and vegetables, but they ate more saturated fat. And we found that respondents who often eat chocolate have a lower BMI. "Said Dr. Beatrice Golomb, one of the authors of the study from the University of California, San Diego.

"Antioxidants may play a role in helping to balance the hormones that control body weight. For weight control to consider is the amount of calories in foods, if eating high-calorie foods may not help to maintain weight. "Said Dr. David Katz, director of Yale University's Prevention Research Center, told The Huffington Post.

To keep the body healthy Katz also suggested that the lovers of chocolate to keep eat dark chocolate. Because the nutrient content is also better than the milk chocolate without worrying about getting fat.

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LOW FAT COOKING TIPS & RECIPES

LOW FAT COOKING TIPS & RECIPES

Low fat cooking is easy and delicious.  I can make any recipe healthier with less fat.  My simple changes add nutrition, have fewer calories, have more fiber & are very tasty.  Below are a few of my favorite healthy recipe tips that I live my LivFit Lifestyle by…

Note, if you eat saturated or trans fats you will get fat.  That also goes for sugar, even though it’s fat free, don’t let labels stating “fat free” fool you.  Sugar is the nonfat high body fat producing foods that you need to stay away from if you want to be lean, fit and healthy.

Low fat Cooking Tips

·         Always use butter in place of Crisco or oil when baking.

·         Use Pam cooking spray in place of oil or butter

·         Use ½ the fat; ie if the recipe calls for 2 cubes of butter only use 1(only use real butter, not margarine)

·         Use apple sauce in place of butter or Crisco it will make cookies and cakes light & fluffy

·         Replace all white flour for whole wheat flour (white wheat has a lighter taste & texture than red wheat)

·         Replace sugar for either brown sugar or better yet Blue Agave (it’s a low glycemic index food) and you only use half the amount called for.  Blue Agave is a wonderful sugar replacement for any meal.

·         Use cinnamon whenever you can.  It aids in balancing the blood sugar levels and taste great too!

·         Eat your veggies raw, they have more nutrients and fiber that way

·         Use plain low fat Greek yogurt in place of sour cream

·         Use fresh herbs when possible, it will add a lot of flavor and added nutrition to any meal

·         Use Wish Bone spray Balsamic Breeze vinaigrette salad dressing

·         Add protein powder to your pancakes, oatmeal and even cookies

·         Buy fat free whenever possible

·         Use spaghetti squash in place of spaghetti, it tastes yummy and it’s high in fiber & beta carotene

·         Use low calorie vanilla almond milk in place of skim milk, it has less sugar and calorie than skim milk and taste great too

·         Replace table salt for sea salt, use sparingly (it adds more flavor and has minerals you body needs)

·         Buy foods that have the least amount of ingredients (the longer the list of ingredients the less healthy it is) 

Best of all have fun with your meal planning and be creative!  Think each meal through and think of how you can cut the fat and calories of any recipe, it’s a lot of fun and is highly rewarding; your body will thank you for it!

Carol’s Famous No-Bake Cookies

3 T of butter
¾ cup Truvia or brown sugar
1 heaping T of cocoa
1/3 cup of light vanilla almond milk

Mix over med-high heat and bring to a boil for 1 minute. Remove from heat then mix in 2 T of low sugar or natural peanut butter,1 tsp pure vanilla
1½ to 2 cups of whole oats

Spoon out on a pan sprayed with nonstick cooking spray and place in refrigerator for 15 minutes or freezer for faster cooling.  Serve & enjoy!  This is a wonderful nutritious after school snack, it’s loaded with antioxidants, fiber, vitamins and minerals.

Hot Oatmeal Cereal with Protein (Carol’s favorite breakfast)

¼ cup whole oats
1/4 cup wheat bran
1/4 cup wheat germ
1 tsp cinnamon
pinch of nutmeg
1/8 cup frozen berries (optional)
1 cup water
1/4 cup light vanilla almond milk


Bring to a boil then reduce heat. Add ½ cup almond milk mix in 1 scoop vanilla whey protein powder.  Remove from heat and serve.  Pour almond milk over cereal and serve. (Use 1 small packet of Truvia if desired.)

Chicken Salad Pitas

1 can solid white chicken breast or crockpot cooked  chicken breast (rinse off fat with water, drain and put in a mixing bowl)

1 T of low fat Miracle Whip or plain low fat Greek yogurt
2 celery stocks finely chopped
8 chopped red or purple grapes
1 T slivered almonds
½ apple diced
2 tsp of sweet relish
Dash of basil, sea salt, pepper
Alfalfa sprouts

Serve with a fresh spinach salad on the side.

Mix well.  Prepare whole grain pita’s. Toast ½ pita, fill with chicken salad, spouts and spray with Wish Bone Balsamic Breeze vinaigrette salad spray. (This is one of my family’s favorites.)

Zesty BBQ Crock Pot Chicken

1 cup water
1 cup favorite (NO high fructose corn syrup) BBQ sauce
1 T mustard
1 tsp liquid smoke
½ red onion (cut up into bite size pieces)
1 clove garlic minced
Fresh basil
Dash of sea salt
Chicken breasts or chicken tenders (I fill my crock pot ¾ full so I will have leftover’s for my future meals)

Pour all ingredients into crock pot, mix well. Place lean chicken (be sure to cut off all the fat & wash thoroughly)

Pour BBQ sauce over top of chicken. Set on high and let cook approximately 7 to 8 hours. Check occasionally and stir. Serve with a delicious spinach salad and fresh veggies. (Any lean meat can be used in this recipe)

Spinach Salad with Toasted Pecans & Strawberries

3cups of fresh baby spinach

¼ cup cut roasted pecans (roast in frying pan with 2 packets of Trivia & a dash of vanilla)
1/3 sliced red onion
1/4 cup fresh cut strawberries and/or ¼ cup freshly cut orange or apple
¼ cup crumbled feta cheese
1/8 cup sliced mushrooms (optional)
Handful of grape tomatoes
1 grilled chicken breast sliced

Clean baby spinach thoroughly and remove stems. Place Blue Agave or honey in a sauce pan on low medium heat let cook for a couple of minutes, then add pecan halved and toast for approximately 5 minutes. Remove from heat, pour onto a pan or plate to cool  (be sure to separate them on pan).

In large mixing bowl mix in prepared ingredients, toss well.  Serve w your favorite light salad dressing.

Poppy seed Vinaigrette salad dressing:

2 packets of Truvia or 1 T organic honey
1 1/4 teaspoons grated orange zest
2  tsp water
3 tablespoons fresh orange juice
1 tablespoon poppy seed
3 T extra virgin olive oil or Now Omega 3-6-9 blend
2 tablespoon red wine vinegar
pinch of sea salt
fresh cracked pepper

Mix in blender and serve dressing on the side or pour over salad and serve. (I always have my dressing on the side and just dip my fork into it.)

Enjoy!

Carol Whitaker
Lifestyle Fitness Coach & Consultant
http://carolwhitaker

You have read this article Diet / low fat cooking / Low Fat Recipes / low Glycemic Index foods / weight loss with the title April 2012. You can bookmark this page URL http://antsonafarm.blogspot.com/2012/04/low-fat-cooking-tips-recipes.html. Thanks!

5 Tips To Eat Well But Not Stretchy Body

Maintain your diet does not mean there could be a good meal. Can still eat your favorite foods with sufficient amounts and satisfying taste. Some simple tricks can be done in order to eat well and tasty without the effect of elastic bodies.

If the hobby a sandwich, fries and other foods, there are some tricks that can still enjoy them without guilt. Provided that no portion is superfluous. Here's a trick to eat your favorite foods without the extra calories:

1. Eating Sideways Sandwich Bread
When serving sandwiches, served open-faced sandwich without using one-sided sandwich bread. Two pieces of bread used in sandwich contains about 190 calories. By using only one bread alone, calorie intake was reduced to 95 calories. If the routine can reduce about 31 920 calories in a year.

2. Remove from packaging
When eating potato chips or French fries, potato out of the wrapper. Then place the container with a limited number. This can effectively limit the portion of a snack, because it holds a lot of snack portions make hand unconsciously pick up and could not stop eating.

3. Sitting far away from food
Rows of course tempting delicacies to be tasted. It is certainly difficult when you're dieting, but nothing could dampen appetite. Take enough food from the buffet line, then find a seat some distance away. This can prevent eye and hand of the look and feel attractive and delicious food.

4. Drink Water Before Eating
Stomach really hungry to make the body want to eat more. Make it a habit to drink water before eating, so that the stomach filled with water and food intake can be limited. Drinking water before meals to make free from the guilt of eating too much.

5. Enjoy the aroma of food
When the dish at the table, a time to enjoy the smell of food in advance. According to a study in America, when food had a strong scent, the brain could indicate if the food is high in calories. The result, you tend to eat less.

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5 Cause Of Diet Failure Error

For many people, losing weight and waist circumference is an uphill battle. Some minor mistakes are often made when running the program as hard as diet can make any effort to be in vain.

Mistakes that often occur during the running program is the following diet

1. No breakfast
Many people think that avoiding breakfast can make weight loss more quickly reduced. This assumption is simply not true, as various studies have shown that eating one would need a lot more during the day if no breakfast the next morning. Not to mention, feeling hungry in the morning actually makes the body limp and difficulty concentrating.

2. Lack of sleep
Sleeping with adequate quality and duration is a key condition for successful diet program. If the day is only less than 6 hours sleep, the body will produce more ghrelin, or a hormone that stimulates appetite. The result can be unpredictable, intermittent stomach will feel hungry

3. Eating and snacking is not considered
Of the various factors that cause the failure of diet, the most fundamental mistake that is often done is to calculate the amount of calorie intake. Most simply calculate the calorie content in a main dish, even though the calories in snacks and food samples tasted when cooked more often.

4. Just focus on short-term goals
Diet is the key to successful lifestyle modification should be maintained for life. Diet is done only for short-term goals such as preparation for marriage or being with someone who is admired approach will usually end up with a vengeance, that bingeing after a short-term goals are achieved.

5. Expect instant results as it is a miracle slim
The first weeks of diet programs are running the most critical, because motivation often disappear when different businesses have also shown positive results. Therefore, instead of torturing myself in the early weeks, it would be much better if the diet is done in stages so as not to cause any story boring diet may not produce immediate results visible immediately.

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TOP SUPPLEMENTS FOR A RIPPED PHYSIQUE

TOP SUPPLEMENTS FOR A RIPPED PHYSIQUE

Attaining a great body that’s lean, strong and healthy is no easy task but is definitely achievable.  Most of us want to be healthier, happier and more confident.  Living a fit lifestyle is the key to achieving your dreams in all aspects of your life.  When you are in control of your mind and body you are in control of your life.  Living a fit lifestyle will not only improve your physique but your mind and spirit as well, enabling you to strive for bigger goals to create the life & body of your dreams.

Having a ripped physique is a combination of genetics, good nutrition and regular strength training and cardio.  There is no question about it, if you want a fabulous body and good healths then you have to live it faithfully daily!  There are no easy short cuts; however, consuming a proper diet, exercising, getting enough sleep, and taking the proper bodybuilding supplements will assist your efforts dramatically.  Supplements are important to sculpt the body easier and faster.

I take supplements daily they keep me going strong and aid in keeping my physique in top shape.  There are tons of supplements to choose from but only a few are a staple in most bodybuilder’s supplementation routine.  

Below are the top supplements that can take you to the next level if you are working out regularly and eating clean.  In order to achieve maximum muscle growth and fat loss, you must have essential nutrients to fuel your tired, growing muscles to lose fat and build muscle tissue.

TOP BODY SCULPTING SUPPLEMENTS

Amino Acids aka BCAA’s:

Amino Acids called the Critical Five amino acids—L-Glutamine, L-Arginine and BCAAs (leucine, isoleucine and valine)—are most important nutritional to take before, during and after exercise.  They are the foundation of building lean muscle mass.

Amino Acids are the building blocks of muscle protein, which creates and maintains lean muscle tissue.  Getting adequate amounts of Amino Acids is difficult for those who exercise, intense exercise burns Amino Acids rapidly in the body, failure to replenish the body with proper Amino Acids can cause little to no progress, making living a fit life frustrating and unrewarding.

Amino Acids are best used as free form taken in powders and pill form.  These types of BCAA’s do not require digestion and go straight into the blood stream for immediate use by muscle cells. BCAAalso provides 70% of the body's Nitrogen requirement, which keep the body in a anabolic state.

L-Arginine:

L-Arginine is one of my all time my favorite bodybuilding supplement.  When I began drinking Liv International’s GO Nitrimax I had amazing muscle tone and fat loss without changing my diet or exercise routine, it’s now a staple in my daily supplementation. Drinking BCAA’s during your workout is not only energizing but it aids in muscle repair and maintains the body from going into a catabolic state (muscle loss).

Many fitness enthusiast, sports fanatics, and bodybuilders like to take 3 to 5 grams of L-Arginine as part of a pre-workout supplement, since the increased blood flow to the muscles that this amino acid provides will lead to quicker repair of muscles damaged during a heavy workout and speed up muscle growth and fat loss. Many bodybuilders take it as a post-workout supplement as well, to further stimulate blood flow and allow better delivery of nutrients to the muscles. Taking it before bed also maximize HGH production while you sleep as well as aid in muscle growth, so wake up feeling somewhat younger, stronger and healthier!

L-Glutamine:

L-Glutamine is another must have supplement in your fitness, fat burning arsenal. L-Glutamine supplementation can minimize breakdown of muscle, increase protein metabolism, improve immunity and increase growth hormones, to name a few.

L-Glutamine also aids in weight loss in addition to taking glutamine can improve your fitness level, a sculpted physique and good health.  L-Glutamine has powerful benefits strengthening the immune system, muscles, digestive tract, liver and brain functions. In fact, it is the single most abundant amino acid in your body. The L-Glutamine that is synthesized in the body or ingested from food might not be enough for individuals who train frequently, endure chronic stress or have weakened immune system, that’s where supplementation comes in, taking L-Glutamine directly after exercise is best for optimal results.

Omega 3 Fatty Acids:

Fish oil, Flax Seed Oil and Omega 3 supplements aren't just popular taking them regularly increases longevity, fat loss and good health.  Research has discovered that increasing your intake of omega-3 fatty acids help maintain optimal health, including fat loss, cardiovascular health, joint health, mood/cognitive health and bone health.  

Omega-3 fatty acids include alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are essential for life because they serve as chemical building blocks for your body production of prostaglandins which are biologically active compounds that are involved in a host of functions from blood vessel dilation to hormone balance, mental clarity and energy.

Protein:

Protein is a powerful nutrient for transforming the body; it’s needed to recover the muscles for the next workout.  In an effort to maintain and sculpt your body, have better health and more energy than nutrition must be a high priority. 

If you are training hard, eating properly and using the right nutritional you will reach your fitness goals.  Whey protein powder and complex carbs are the fuel needed to blast through intense workouts.  Protein intake is the most important aspect of any fitness enthusiast’s diet. It is the very foundation of muscle development.  Protein shuttles into your muscles to get bigger gains. So, after every hard-training exercise, make sure you consume an advanced whey protein product of the highest quality such as Whey Isolate, Hydrolysate and concentrate.

Proper Nutrition

At any level of fitness it is important to make sure you are eating correctly.  If you are training to sculpt your body then eating clean and taking supplements is essential.  It’s important to nourish the body with adequate calories, carbohydrates, proteins, fats and micronutrients, so that the muscle damage you’re causing during intense training can be repaired quickly and with less lactic acid buildup creating soar, stiff muscles.

Timing is Everything

Getting adequate nutrients into your body within 30 to 45 minutes directly after a tough training session is critical for proper recovery and muscle growth.  If nothing is consumed after exercise, protein balance is compromised in the body.  Drinking whey protein shakes with carbohydrates are an easy meal to have on the way home from the gym.

However, increasing amino acids found in protein and supplementation isn’t very anabolic without insulin; therefore, carbohydrates increase insulin, which drives the amino acids and glucose from the blood into the muscle to stimulate protein synthesis and glycogen into the worked muscles. The best time to stimulate recovery and adaptation is during and after training along with eating another protein, complex carbohydrate such as oatmeal an hour after strength training.

If you incorporate these supplements into your diet daily you will soon reap the awesome health and physical benefits for doing so.  Living a fit life is just that a lifestyle, it’s not a diet but a way to live.  Embrace living a healthy lifestyle it’s an incredibly empowering way to live!

~Carol Whitaker

Lifestyle Fitness Coach & Consultant
http://carolwhitaker.com

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