2 Steps To Six Pack Abs

 

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results. 

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results. 

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you'll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don't.

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Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.

The cardio you do can be anything: walking, running, biking, swimming....whichever cardio you don't mind doing so that you'll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you're confused as to what exercises to do for each body part, check out out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.

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The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is:

Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement. 

It will take dedication on your part, but imagine the feeling you'll get when you look in the mirror and like what you see.

Green Tea Weight Loss Plan

 Many people are now turning to inexpensive and natural green tea weight loss plans to help them in their weight control efforts. It is simple too. Green tea can be drunk like any other tea, usually without milk or sweeteners, or if you do not like the taste you can purchase green tea extract. 

Research has shown that green tea helps to reduce weight by stimulating the body's thermogenesis process, which increases the expenditure of energy and the oxidization of fat in the body. Many compounds found in plants have this effect. The special thing about green tea is that it does not increase the heart rate, and is therefore believed to be safer than diet pills such as ephidrine that also work by stimulating thermogenesis. 

A lot of people who are overweight have or are at risk of developing hypertension and other cardiovascular problems, so the fact that green tea does not put pressure on the heart makes it a good choice. Ephidrine is not usually recommended if you are in this group but green tea is considered a safe option. It means that you can gradually increase your exercise levels without increasing your risk of heart problems. 

There are only two ways to lose weight: one way is by eating less (consuming fewer calories) and the other is by increasing expenditure of energy (using up more calories). Green tea works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many ways, strengthening the immune system and protecting against disease. 

Keep in mind that green tea does contain caffeine so you should cut out coffee and other forms of tea while you are taking it. Decaffeinated green tea is not recommended because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant. 

At the same time you will need to exercise control in what you eat. If you eat more to compensate for the calories that are burnt by the tea, you will not lose any weight. Keeping to the same calorific intake that you have now and taking green tea should result in gradual weight loss and better energy levels over a few weeks. You can of course increase the speed of this by reducing calorie consumption and/or increasing exercise. 

Green tea is a simple, easy and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

Visualization And Weight Loss - See The Pounds Drop Away!

 The surprising fact is that many conditions can be improved by visualization and weight loss is one of them. It works like this: you keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, and you will reach your weight goals more quickly and easily.

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we often believe. It seems that if you truly want something it is more likely to happen - provided of course that it is something that is possible, and within your control. Visualization helps us to truly want to lose weight by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.

Many people who are overweight believe they cannot lose weight. Sometimes you may say it out loud, or hear friends say it about themselves. For other people this belief stays in the subconscious. But it is sure that it influences our behavior. Someone who believes it is impossible for her to lose weight will be constantly battling her own negativity when she is trying to diet. Her mind will be constantly telling her there is no point dieting, she cannot lose weight so she should just go ahead and eat everything she wants. Visualization is the strongest technique that we can use to overcome these negative thoughts and impulses. 

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. You just need to take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some people can do this easily, others need some help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine but cut off the person's face. You need to visualize your own body, but thinner. 

You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body - for example, your right thigh. Imagine it slowly becoming thinner in your mind's eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.

As you go about your work or daily chores, think of yourself as already at your ideal weight. Create your own affirmations and repeat them often, always in the present tense ("I am glad to be flexible, fit and slim", not "I will ..."). Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. You will find that fatty foods are less attractive and exercise is more enjoyable. 

While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization and weight loss to make you happier right now, today!

Winter Weight Gain - Why Does It Happen And What Can We Do?

 

Winter weight gain is a common complaint of many people. It seems that every winter we add a few pounds, and come summer we don't lose them all again either. A few of them always stick around, making us a little heavier every year. They seem to be very hard to lose extra pounds! Why does this happen and what can we do?

 

There are many contributing factors. First, it seems likely that we have a genetic disposition to store more fat as winter approaches. Many animals do this and it was probably vital to survival for our ancestors. Extra layers of fat on the body protect us against the cold and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We probably have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. We may also unconsciously choose foods that are higher in fat content at this time.

 

Hormone levels can also influence our weight gain. The interaction of hormones and other chemicals in the brain can bring about variations in appetite and cravings. Some neurotransmitters can also influence the way we eat. People who are overweight often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on seasonally affected disorder or winter depression. One of the quickest ways to give a boost to the energy levels and emotions is to eat high carbohydrate foods including sugar treats, chips and cereals that give us a fast blood sugar 'fix'. So people who feel low in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is hard to break.

               

So altogether there are many reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and of course most of these foods also contain high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which have low fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.

 

It is also important to take more exercise. Often our physical activity levels drop in the winter and we have a tendency to want to stay home and rest. This is natural when it is cold outside. But we are not cavemen! We have heating in our homes and can be sure that there will still be plenty of food in the stores come February. We do not need to stow fat the way that they did. Sign up with a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping it on the waistline until spring. Winter weight gain is easily avoidable this way.

Eliminate Negative Thoughts And Lose Weight

 

You think thousands of thoughts each day. You talk to yourself more than anyone else. You are your most trusted advisor and confidant. Many of the conversations that you have with yourself you would never share with anyone else because to do so would expose the “real” you. The you that is filled with self doubt, worries, sadness, guilt, hurts and disappointments.

But this is not the “real you” at all. This is the you that your ego and belief systems have constructed. These negative beliefs have been constructed by you, and accepted by you as truth. The sad thing is that nothing can be further from the truth.

Where did these false ideas about you originate? They mostly came from others; parents, teachers, co-workers, and friends. They might have planted the seed by saying something like “she is fat” and you have cultivated those comments to the point that they have become your truth.

You are allowing your entire life to be controlled by some obscure comments made years ago. Nobody has the right or power to dictate who you are. Only you know who you truly are and what’s in your heart.

When you were born you entered this world without the burdens of you current negative belief system. You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities.

I’m here to tell you that you have not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities.

The only difference is what you give your attention to. Let me ask you a question. If you stopped all the negative talk that you currently have with yourself such as;

– I’m too fat

– Why would anyone want to love me

– I will never be thin

– I always fail

And the list can go on and on… How would you feel ? Do you think that you would feel emotionally lighter ? Do you think that you would feel happier ? Do you think that you would feel more confident ?

Now how do you think your life would change if you were to go one step further and modify your self talk by only speaking positively about yourself. If you take some time and focus on what you like about yourself and focus on only that your emotional state will become positive to the point that you will be able to accomplish anything.

Once you begin looking for the positive things within you, you will be surprised to realize your magnificence has always been there just below the surface. You have never been anything other then that shining bundle of joy that entered the world years ago. It’s easy to uncover positive aspects of yourself by asking some questions.

– What am I good at?

– Who has benefited by me being in the world?

– Who am I, what is in my heart that only I know?

– What do I like about my body?

Your goal is to feel good now. How do you feel now? If you only observe what you feel is positive about you, you will feel good, you will be happy. Decide right here and right now how you want to feel. Decide that you will always look for the good within you and appreciate that goodness.



So what does all of this have to do with losing weight? Everything!!! Your emotional state is the control valve that determines what you draw into your experience. How you talk to yourself creates your beliefs and programs your subconscious. So you need to ask yourself do you want your beliefs and subconscious programming to be based on false negative thinking. Or do you want your beliefs to be based on the truth, that you are and always have been a perfect being.

Begin today to love and nurture yourself. Allow the joy, playfulness and enthusiasm that you naturally had as a child begin to flow into your everyday experiences. Allow yourself to celebrate each and every success no matter how small. Love and appreciate yourself every opportunity you have. Do this everyday and watch your weight begin to dissolve just as your old negative beliefs about yourself begin to dissolve.

Diet And Exercising For Weight Loss

                                                      

Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

 

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

                                                

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There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations. But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:

 

First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level.Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

 

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts lessons.                                           

                                                         

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Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

 

If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.

 

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

Low-Calorie Foods That Are Surprisingly Filling

Low-Calorie Foods That Are Surprisingly Filling

One of the most challenging aspects of weight loss is cutting back on calories.

Many low-calorie foods can leave you feeling hungry and unfulfilled between meals, making it much more tempting to overeat and indulge.

Fortunately, plenty of healthy foods exist that are both filling and low in calories.

Here are 7 low-calorie foods that are surprisingly filling.

Greek Yogurt

Greek yogurt is an extraordinary wellspring of protein that can help check desires and advance weight reduction.

Despite the fact that the specific numbers differ among brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt ordinarily gives around 130 calories and 11 grams of protein.

One investigation in 20 ladies analyzed how a high-protein yogurt nibble influenced craving contrasted with unfortunate high-fat tidbits like chocolate or wafers.

Not exclusively did ladies who ate yogurt experience less appetite, yet they additionally devoured 100 less calories at supper than the individuals who ate wafers or chocolate.

In the interim, in another examination in 15 ladies, high-protein Greek yogurt diminished yearning and increment sentiments of totality contrasted with lower-protein snacks .

Berries

Berries — including strawberries, blueberries, raspberries and blackberries — are stacked with nutrients, minerals and cell reinforcements that can enhance your wellbeing.

Their high fiber content likewise helps weight reduction and decreases hunger.

For instance, 1 cup (148 grams) of blueberries supplies only 84 calories yet packs 3.6 grams of fiber .

Berries are additionally an incredible wellspring of gelatin, a kind of dietary fiber that has been appeared to slow tolerate purging and increment sentiments of totality in human and creature examines .

This could likewise help slice calorie utilization to help weight reduction.

One examination noticed that a 65-calorie evening nibble of berries diminished calorie consumption later in the day contrasted with a 65-calorie sweet shop nibble.

Fish

Fish is wealthy in protein and heart-solid fats.

For example, a 3-ounce (85-gram) serving of cod gives more than 15 grams of protein and under 70 calories.

Some exploration brings up that expanding protein admission can diminish craving and lessen levels of ghrelin, the hormone that invigorates hunger .

In addition, fish protein might be particularly valuable for diminishing yearning levels and craving.

One examination assessing the impacts of meat, chicken and fish protein demonstrated that fish protein had the best effect on sentiments of totality .

To cut calorie utilization considerably further, pick lean fish like cod, flop, halibut or sole over more unhealthy alternatives like salmon, sardines or mackerel.

Cottage cheese

Cottage cheese is a great source of protein and an excellent snack for those looking to lose weight.

One cup (226 grams) of low-fat cottage cheese packs about 28 grams of protein and just 163 calories.

Multiple studies demonstrate that upping your protein intake from foods like cottage cheese can decrease appetite and hunger levels .

Some research also suggests that eating protein can slow the emptying of your stomach to prolong feelings of fullness.

What’s more, one study even found that cottage cheese and eggs had similar effects on fullness in 30 healthy adults.

Eggs

Eggs are amazingly supplement thick, as they're low in calories however wealthy in numerous indispensable supplements.

A solitary huge egg has roughly 72 calories, 6 grams of protein and a wide exhibit of significant nutrients and minerals .

Studies recommend that beginning your day with a serving of eggs can decrease craving and lift totality.

In an investigation in 30 ladies, the individuals who had eggs for breakfast rather than a bagel experienced more noteworthy sentiments of totality and expended 105 less calories later in the day.

Different investigations see that a high-protein breakfast could diminish eating, slow the exhausting of your stomach and decrease levels of ghrelin, the hormone liable for hunger .

Vegetables

Due to their high protein and fiber content, vegetables, for example, beans, peas and lentils can be unimaginably filling.

One cup (198 grams) of cooked lentils gives around 230 calories, just as 15.6 grams of fiber and about 18 grams of protein.

Different investigations demonstrate that vegetables powerfully affect craving and hunger.

One examination in 43 youngsters noticed that a high-protein dinner with beans and peas expanded sentiments of totality and decreased craving and yearning in excess of a high-protein supper with veal and pork.

Another audit of nine investigations revealed that individuals felt 31% all the more full subsequent to eating beats, a kind of vegetable, contrasted with high-carb dinners of pasta and bread.

Chia seeds

Frequently hailed as a genuine superfood, chia seeds pack a high measure of protein and fiber into a low number of calories.

A 1-ounce (28-gram) serving of chia seeds gives 137 calories, 4.4 grams of protein and an incredible 10.6 grams of fiber.

Chia seeds are particularly high in dissolvable fiber, a kind of fiber that retains fluid and swells in your stomach to advance sentiments of totality.

Actually, some examination sees that chia seeds can retain 10–12 times their weight in water, moving gradually through your stomach related tract to keep you feeling full.

Including a serving or two of chia seeds to your every day diet can control yearnings and diminish hunger.

In one investigation in 24 grown-ups, the individuals who devoured yogurt with included chia seeds revealed diminished craving, less want for sweet nourishments and improved sentiments of totality contrasted with the benchmark group.

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How Can I Lose Weight Quickly and Safely?

With regards to weight reduction, there's no lack of exhortation. Magazines, books and sites all guarantee that you'll lose all the weight you need for good, utilizing counts calories that kill fat or carbs or those that tout superfoods or uncommon enhancements.

With such huge numbers of clashing choices, how would you realize which approach may work for you? Here are a few proposals for picking a health improvement plan.

Think about your own needs

There's nobody diet or weight reduction plan for everybody. Yet, on the off chance that you think about your inclinations, way of life and weight reduction objectives, you'll likely discover an arrangement you can tailor to your requirements.

Before beginning a health improvement plan, consider:

Diets you've attempted. What did you like or aversion about them? Is it accurate to say that you were ready to follow the eating routine? What worked or didn't work? How could you feel truly and sincerely while on the eating routine?

Your inclinations. Do you like to do a health improvement plan all alone, or do you need support from a gathering? On the off chance that you like gathering support, do you lean toward online help or in-person gatherings?

A weight reduction of 0.5 to 2 pounds (0.2 to 0.9 kilograms) seven days is the ordinary proposal.

In certain circumstances, quicker weight reduction can be protected if it's done well —, for example, a low-calorie diet with clinical management, or a short speedy beginning period of a good dieting arrangement.

Fruitful weight reduction requires a drawn out pledge to making solid way of life changes in eating, exercise and conduct. Conduct alteration is imperative, and could have the best effect on your drawn out weight reduction endeavors.

 

Make certain to pick an arrangement you can live with. Search for these highlights:

Adaptability.

 An adaptable arrangement doesn't preclude certain nourishments or nutrition classes, yet rather incorporates an assortment of nourishments from all the significant nutrition types. A sound eating regimen incorporates vegetables and natural products, entire grains, low-fat dairy items, lean protein sources, and nuts and seeds. An adaptable arrangement permits an infrequent, sensible guilty pleasure in the event that you like. It should include nourishments you can discover in your neighborhood supermarket and that you appreciate eating. Nonetheless, the arrangement should restrict liquor, sweet beverages and high-sugar desserts on the grounds that the calories in them don't give enough supplements.

Parity.

Your arrangement ought to incorporate satisfactory supplements and calories. Eating huge amounts of specific nourishments, for example, grapefruit or meat; radically cutting calories; or disposing of whole nutrition classes, for example, carbs, can cause wholesome issues. Protected and sound eating regimens don't require over the top nutrients or enhancements.

Amiability.

An eating routine ought to incorporate nourishments you like, that you would appreciate eating forever — not ones you can endure through the span of the arrangement. On the off chance that you don't care for the food on the arrangement, if the arrangement is excessively prohibitive or on the off chance that it gets exhausting, you most likely won't adhere to it, so long haul weight reduction is far-fetched.

Movement.

Your arrangement ought to incorporate physical action. Exercise in addition to less calories can help give your weight reduction a lift. Exercise additionally offers various medical advantages, including countering the bulk misfortune that happens with weight reduction. Furthermore, practice is a significant factor in keeping up weight reduction.

The keys to weight reduction achievement

Effective weight reduction requires long haul changes to your dietary patterns and physical movement. This implies you have to discover a weight reduction approach you can grasp forever. You're not liable to keep up whatever weight reduction an eating routine causes you accomplish on the off chance that you, at that point go off the eating routine and return to old propensities.

Diets that leave you feeling denied or hungry can make you surrender. What's more, in light of the fact that many weight reduction eats less carbs don't empower perpetual solid way of life changes, regardless of whether you do get in shape, the pounds can rapidly return once you quit eating fewer carbs.

You'll likely consistently need to stay cautious about your weight. However, joining a more beneficial eating regimen with greater movement is the most ideal approach to get more fit, keep it off as long as possible and improve your wellbeing.

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