Adding Muscle And Losing Weight By Dr. Ashraf Hanafy Mahmoud Mohammed

Muscle burns more calories at rest than fat burns in action; however, many women are afraid that if they do weight work, they will bulk up. The fact of the matter is, women do not have the testosterone level necessary to bulk up, so these fears are needless. Building muscle helps make a woman strong and confident and boosts the metabolism for quicker weight loss and easier weight maintenance. Read on to learn how you can benefit from light weight work.

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One thing you should know about muscle building right from the start is that muscle weighs more than fat. For this reason, you may not exactly hit your weight goals when you build muscle, but you will hit your measurement goals. You will also be stronger, firmer and in better overall health. Of course, if you are very overweight, you will surely lose pounds. If you are just a few pounds overweight, you may not lose weight at all, but you will definitely see and feel an improvement in your looks and health.

Muscle building for weight loss and firming up does not involve struggling with huge weights. Start out with a light set of dumbbells. You will be surprised how much improvement you can see in your arms in just a week or so of light to moderate weight workout with a 3-5 pound set of dumbbells. This is especially true of your arms because they improve quickly.

Always warm up before doing a weight workout. Do a few minutes of light stretching and a little bit of cardio exercise to stretch and warm up the muscles. When you have finished your weight workout, cool down with light cardio followed by stretching. This will help you avoid injury and stiff, sore muscles.

When you start out, focus on form and do the exercises correctly. You can do more reps with a lighter weight than you would with a heavier weight. Generally speaking, do three sets of 10 reps each of each type of exercise you wish to perform. Be sure to vary your workout to avoid having your body become so efficient at your workout routine that you end up getting less and less benefit from it.

Be sure to eat plenty of lean protein to help rebuild your muscles when doing weight work. Eat a well-balanced, whole foods diet made up of lean protein sources, whole grains and fresh fruits and veggies. Avoid junk and simple carbohydrates. Drink plenty of pure, filtered water to keep your joints, muscles and brain functioning properly.

Staying well-hydrated will help wash the lactic acid out of your muscles and help you avoid being stiff and sore after exercising.

Aside from loss of weight and inches, there are lots of other benefits to working out with weights. You will feel stronger and look better when you are firm and lightly muscular. You will also have a lot more energy and a more efficient metabolism. Exercise in general will improve the quality of your sleep.

Building muscle for weight loss will help reduce the overall amount of fat in your body. You will stand taller and be generally healthier when you take up a regular routine of light to moderate weight work. Follow the tips presented here to lose weight and build strength.

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Weight Loss Tips You Should Never Ignore

By Dr. Ashraf Hanafy Mahmoud Mohammed

If you need to lose a few pounds, making some changes to your lifestyle is the best way to get in shape. Keep reading if you are not sure where to start with your weight loss program.

Signing up for a weight loss program, going on a crash diet or taking a weight loss pill can help you get excellent results in the short term. However, these methods will not give you enough time to get used to a healthy lifestyle. It is best to develop your own weight loss method and take plenty of time to transform your lifestyle one step at a time. This will give your body plenty of time to get used to your new lifestyle.

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Unhealthy nutritional choices should be avoided at all cost. If you are not sure which foods or beverages are unhealthy, check the labels of the items you purchase. Usually, processed foods, frozen dinners, fast food menu items and salty snacks contain large quantities of unhealthy ingredients. You should also avoid sweets, baked goods, fried foods and large quantities of dairy products.

Adopt a more balanced diet. Foods are divided in five main groups and you need to get healthy portions of each good group on a daily basis. You might be overweight because you get too much fats and oils in your diet and not enough healthy cereals. Do some research on the five food groups and learn to classify foods so you can easily prepare healthy meals.

Cooking at home should help you lose a lot of weight since you will be able to choose healthy ingredients and avoid processed foods. If you do not have much time to cook, learn to prepare easy dishes such as salads or sandwiches. Invest in a juicer to prepare drinks with your daily portions of fruits and vegetables. Cook when you have time and freeze small portions so you can have healthy meals during the whole week.

Being active will help you lose some weight. Look for ways to get at least an hour of exercise a day. Walk as much as possible, and try riding your bike to go to work or run errands. If you have a dog, go for long walks together. You could also play with your children or find some work to do around the house. Do some yard work, build some flower beds in your garden or work on some home improvement projects inside the house.

A fitness program can help you get in shape quickly. You do not have to work out intensely to get results. Try exercising for half an hour a day if you are out of shape. Target your midsection to build your resistance before you move on to more demanding exercises. Exercise safely by always stretching before and after a workout session and adopting a good posture. If you need help with your fitness program, join a gym so you can work with a personal trainer.

Use these tips to create your own weight loss program and get in shape. Remember that the most important thing is to adopt a healthy lifestyle for good.

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How To Turbocharge Your Weight Loss With Natural Food By Ivonne Hale

With the ever-growing snippets of weight loss advice coming from your doctors, the nightly news, magazines and even your friends, it's easy to lose track of how to go about losing weight. Following the tips in this article is a great, simple way to get started losing weight and living healthier.

Dieting comes first and best way to get started is to prepare your own coffee with low fat milk. This is a must if you are a coffee junkie and drink your coffee outside the home. To get started, it is a good idea to prepare your coffee yourself with skimmed milk. This will help you cut down calories tremendously especially if you drink coffee at a cafe today. Coffee made at coffee shops is filled with a high amount of sugar, milk and cream, which is one of the easiest way to gain weight.

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Another factor to consider when choosing a weight loss program is your age. As you get older, your metabolism gets slower naturally and that is why age can be a strong factor. Taking initiative and starting a fitness program from this day on will give you the results you are looking for.

For some people weight loss does not come easy. They will eat right, they will exercise, yet the pounds just don't want to budge. If this is your situation, there is help. Going to a fitness expert and adding a good natural weight loss supplement can sometimes be a big help. The supplements have elements that can boost your weight loss results dramatically but make sure you use a natural one.

If you do not watch what you eat, you can easily get yourself into trouble. It is highly advisable not to eat while you are watching television or a movie. During such times, you can easily consume a lot more calories than needed without even knowing it.

While trying to lose some weight, it is a good idea to tell your friends and family about it. It is proven that people have a higher success rate with such support. Explain that you don't want them to police your eating habits, but that you need encouragement and sensitivity while you are trying to change your eating habits.

It really pays to have snack friendly vegetables like carrots, broccoli and celery washed, cut and ready to eat. It can be so easy to get lazy and reach out to those potato chips when you do not have your snacks prepared.

The tips offered here are simple but very straightforward and should help you to move forward in your weight loss journey. Even though adding a natural weight loss supplement to your diet can easily quadruple your results, many people still search for new solutions. When you look at the whole picture, all you really need to lose that extra weight is to have a strong desire, a good routine and persistence.

For more information about how to get a total wellness cleanse, check out the Total Wellness Cleanse Review. I'm sure you will like it!

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5 Ways to Reduce LDL Cholesterol Naturally By Rehana Arain

Hypercholesterolemia is a problem that many people in their forties and above have to deal with. You are probably aware, this condition considerably increases the risk of stroke, myocardial infarction, atherosclerosis and various other serious health problems. Fortunately, there are many natural ways to reduce LDL cholesterol naturally and to balance your blood levels of cholesterol. In this post I am going to put into view a couple of excellent natural solutions for this.

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So, without wasting anymore of your time, here are 5 ways to reduce LDL cholesterol naturally:

1. Exercising and a controlled diet

These may be two of the most obvious solutions, which I am sure you have heard at least a couple of times so far. That's why I am covering both as one cholesterol reduction solution, and I shall try to be quite brief.

First of all, exercising helps you lose weight and you actually get rid of a lot of fatty mass that evidently contains cholesterol. Secondly, exercising is very stimulative for the enzymes that carry the LDL cholesterol from the blood back to the liver, from there it is passed into the bile and part of it excreted. To effectively diminish cholesterol through exercise, intense cardio exercises (like sprinting, biking, or working with a punching bag) are the best.

To reduce cholesterol by dieting, you simply have to eliminate or reduce the foods with a high content of cholesterol from your diet. These are eggs, pork, beef, chicken, fat fish like herring or carp, etc. You do not have to completely become a vegetarian though, however put balance in your diet.

2. Increase the fiber intake

Dietary fiber has an important role in the elimination of cholesterol. It is known that about 50% of the cholesterol generated by the liver and passed into the bile, plus the one contained by the food, is absorbed at intestinal level. Cholesterol actually sticks to the partially digested fiber particles at intestinal level, and instead of being reabsorbed, it is eliminated. By consuming foods rich in fiber, like cabbage, broccoli, whole grain, peas, beans, apples etc., you actually get rid of a higher amount of cholesterol.

3. Artichoke tea

Not many people are aware of this natural cholesterol remedy, but it is one of the best. An aunt of mine suffers from chronic hepatitis (do not know which type) and due to this fact, she always has problems with cholesterol levels. This tea has helped her reduce the intake of statins medication prescribed, thus getting rid of some side effects. The thing with the artichoke tea is that it is really bitter and disgusting. You kinda have to hold your nose and pour it down your throat, otherwise you might throw up.

4. Green tea

This is also a great natural remedy for hypercholesterolemia. However, for the results to be visible, you have to drink at least 3-4 cups per day for a longer period of time. Green tea contains caffeine, so if you are a coffee drinker, you might have to give up at least one or two cups of coffee, to avoid a high caffeine intake, which may not be exactly healthy.

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5. Omega-3 supplements

Dietary supplements which contain Omega-3 acids, although they do not have a direct impact on the lowering of the LDL cholesterol in your blood, they do help a lot with the balance between HDL (the good cholesterol) and LDL (the bad cholesterol), which is even better. Due to this fact, the risks of heart disease, or atherosclerosis are reduced, and your overall health improved.

Now, there are many types of supplements of fatty acids.

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Coconut Oil for Health and Wellness By Mechelle Bryan

Coconut oil was not always considered to be the nutritious, healing ingredient that it is today. Ten years ago this amazing oil was considered to be taboo by nutrition and health experts in the United States. Thankfully, this has changed due to research and the growing body of information that we now have today. Coconut oil is derived from the nutty, edible flesh of the coconut. It differs greatly from other oils because of its saturated fat content. It is very high in saturated fat compared to other oils like safflower and sunflower oil. Coconut oil also differs from other oils because of its medium-chain triglyceride composition (MCT). Other oils usually consist of long-chain triglycerides (LCT) in their composition. Over 90% of the fat contained in coconut oil is saturated. How can an oil with an exceptionally high amount of fat be good for any one?

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Individuals interested in losing weight are usually told to stay clear of foods that are high in saturated fat. Though it has recently become popular in the United States, coconut oil has long been known for its numerous health benefits in the Caribbean and tropical islands. Some older Caribbean people have attested to receiving benefits from this oil at an early age due to its widespread availability in their place of habitation.

In the 1970s, scientists in the Pacific Islands completed studies that focused on the health benefits of coconuts. Pacific Islanders who consumed coconuts in their diet were examined for a long duration of time. Researchers found that these islanders were in excellent health despite of the fact that their diets were high in saturated fat. They were not obese nor did they have any traces of heart disease, kidney disease or digestive problems. The research studies that were completed also proved that the islanders' high fat diets did not have any effect on their cholesterol levels.

The medium-chain triglycerides in coconut oil are used by the body for energy and are not stored as fat. This is essentially what makes this oil such a nutritional powerhouse. Since these medium-chain triglycerides are turned into energy by the body, coconut oil can also be used as a great weight loss tool. One particular study confirmed the oil's ability to speed up the metabolism. Medium-chain triglycerides are beneficial for health because they help to lower the risk of atherosclerosis, heart disease and diabetes.

Most recently, coconuts have been touted for its ability to improve various diseases and ailments that affect the body. Coconut oil contains potent antibacterial properties. It contains lauric acid which turns into monolaurin once it is metabolized by the body. Monolaurin has been proven to be effective in fighting and destroying bacteria and viruses. Monolaurin's antibacterial properties help to boost the immune system and can prove to be effective in fighting ailments such as the common cold, flu, and pneumonia. Individuals living with Alzheimer's disease have even gone so far as to express improved brain function as a result of supplementing their diet with this oil.

Not only does coconut oil boast many health benefits; it also adds a nice flavor to foods that are cooked with it. This oil can handle high heat temperatures without changing its chemical composition. This means that coconut oil will not release toxic and harmful chemicals when heated at elevated temperatures. This oil is an excellent moisturizer and can be added to skin conditioners and hair treatments. Unlike other oils, coconut oil also acts as a natural sunscreen agent, protecting the skin against 20 percent of UV rays. The uses for coconut oil are endless and extensive. It is a powerful supplement that would make a great addition to any diet.

Mechelle Bryan is Natural Health advocate who is devoted to encouraging and enriching others with the knowledge that they need to know to live healthy and productive lives.

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5 Rules To Keeping Slim On Vacation By Tanja M Shaw

5 Rules To Keeping Slim On Vacation By Tanja M Shaw

As I write this article, I am enjoying a cup of coffee on the patio of my home for the last 10 days: a vacation condo in Kauai, overlooking the ocean. Like most people, I love going away on vacations. Whether it's relaxing at a beach, visiting relatives, backpacking across a foreign country, or camping in the interior, vacations are a welcomed break from regular routine. You may be wondering, however, whether a break will derail your diet plan or undo all your hard work at the gym. With a bit of planning, you don't have to choose between staying slim and enjoying your holidays; you can have it all. Follow these five simple rules to enjoy your vacation and stay in great shape.

1. Remember your 'WHY'.
Before I get into the details about keeping fit on vacation, remind yourself WHY you want to keep in shape. Do your exercises each day because you want to take good care of yourself, and you want to be energized for the rest of the day. Eat well because you want to fuel your body with life giving, nourishing foods. Take care of yourself because you are worth it.

2. Devote 30 minutes a day to exercise at least 5 days a week.
30 minutes is just over 3% of the 16 waking hours of your day. It's a small part of your day, but the return on your investment is big. Go for a brisk walk or run to explore the local streets (if safe), or do an equipment-free workout at the beach or in your hotel room. Simple body weight exercises include push-ups, squats, planks, lunges, and hip bridges. If you're up for a more intense workout, include plyometric exercises such as squat jumps and Burpees. At the end of this article I have included an equipment free workout that I did one morning in Kauai.
Commit to a workout plan before you leave so you can avoid making the 'should I workout, or should I skip it?' when on vacation. Remember that you workout because you love your body, you want to take good care of your body and you'll feel great for the rest of the day.

3. Eat like the locals.
Food is a part of experiencing the culture of your vacation destination; don't waste your calories by mindlessly snacking on a bag of Cheezies. Experience the cuisine of the area by shopping at fresh markets, trying the local produce and tasting the area's 'specialties' when dining out. Vacationing doesn't mean you should eat more than usual- feeling full and bloated is not a fun way to spend your holiday. Instead, listen to your hunger cues and be mindful of what you eat. Slow down at mealtime, and enjoy the local delicacies with gusto.

4. Mind your beverages.
If alcohol is a part of your vacation enjoyment, choose wisely. Fruity tropical drinks such as Mai Tais and Margaritas can add 300-600 calories to your daily intake; and that's if you limit yourself to one drink! Beer, wine or liquor with a low calorie mixer (such as vodka and soda water) are your slimmest options at 70-150 calories a drink.

5. Play like a child.
Children are naturals at playing and exploring- they rarely stop moving. Learn from the young folk to keep active during the day. The opportunities to 'play' on vacation are endless. You may play a round of golf, go snorkeling, or book a mountain bike tour. Simply swimming in the pool, walking to explore your new surroundings, or playing a game of Frisbee on the grass are fun ways to stay active.

By sticking to your workouts, and being mindful of what you eat, you can stay fit and slim while truly enjoying your vacation.

Tanja's Hawaiian Workout
10 minute warm up run (or power walk)
I set my interval timer for 40 seconds on, 10 seconds rest. I did each mini circuit 3 times.

Circuit 1:
1. Burpees (I attempted a burpee with a tuck jump but only lasted half a round- it was hot!)
2. In & Out + Push-up: In push up position, jump feet in toward hands, then jump feet back out to push up position. Perform one push-up and repeat.
3. Mountain climbers: In push up position, bring one knee toward chest. Jump and switch feet. Think 'floor sprints'.

Circuit 2:
1. Lunge Jumps: Get into lunge position. Jump to switch legs and repeat.
2. In & Outs: As above but with no push ups.
3. Bicycle crunches: the old fashioned ab- burner.

Circuit 3:
1. 3 squat jumps forward, sprint back to start (and repeat)
2. Side lunges with a shuffle: Alternating right and left side.
3. Travelling plank: Push-up position. Walk hands and feet to the right 3-4 steps, then travel to the left 3-4 steps. Repeat.

Tanja Shaw is the owner of Ascend Fitness Coaching, a private training studio. Tanja and her team of expert fitness professionals works to inspire and educate Chilliwack residents to make positive and power changes in their lives through physical fitness and sound nutrition. For more fitness tips go to http://www.ascendfitnesscoaching.com.

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Relaxation Tips For Innovative Thinkers By Patrick L Dawson

One of the problems that many of us have is the fact that our thinking becomes muddled and although we feel that this is a natural process, there is often something behind it the can be corrected. When you are able to think clearly, you are not only able to troubleshoot problems effectively, you are actually able to get more done. You will find that your relationships are more in tune and you may even have ideas that are worthy of filling out a patent application. Here are some things that you can do which will help to clear your thinking and to help you to gain that faculty again.

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One important thing for you to consider when it comes to thinking is the type of food that you are eating. Although most people are going to talk about brain foods, I'm discussing foods that are better left off of your plate. When you eat foods that are bad for you or those that contain harmful chemicals and preservatives, your body is going to produce inflammation and mucus as a result. That mucus not only forms in your lungs and in your stomach, it forms in all areas of the body. The cells of your brain are also going to be surrounded by a layer of mucus and that will make it more difficult for them to fire properly. When you eat a clean diet that is healthy and plant-based, you will find that you are thinking much more clearly.

Another difficulty that can lead to muddled thinking is a lack of sleep. Some people are convinced of the fact that they can deal with just a few hours of sleep every night but the fact of the matter is, that is going to affect your thinking ability. Of course, there may be times when you are going to lose some sleep, such as if you are patenting an idea that has been running through your mind. Just make sure that you don't lose sleep on a consistent basis or your thinking is going to suffer as a result.

Your breathing is also something that is going to affect your ability to think. When most people talk about being healthy, they talk about staying hydrated or eating the right types of foods. Although those suggestions may have some bearing on your ability to think clearly, your breath has a more profound effect. Consider the fact that you are able to live without water for a few days and you can live without food for a month or more but when you take away your breath, you will die within a matter of minutes. Make sure that you are breathing deeply through the day and take the time to take in the oxygen that you need regularly.

These are just a few of the suggestions that can help you to begin thinking clearly again. When you put them into practice regularly, you will find that you are not only thinking clearly, your entire body is going to benefit as a result.

Patrick Dawson is the author of this article about relaxation tips for thinkers and patenting an idea. He is a journalist and a part-time college professor at his local community college. During his free time he loves to go fishing and hiking.

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