Why Is It Important To Exercise Whilst Losing Weight?

Believe it or not Exercise is an important part in maintaining overall health and fitness for both you and your body and your mind.

Your Scale Weight can be manipulated through diet alone, for ideal results you want to be looking at achieving a healthy balance between:

• Muscle
• Fat

But this can only be attained through regular Exercise.

As I know and many qualified trainers will tell you, many people don't understand, however, is the importance of mixing:

• Cardio or Aerobic exercise
• Weight Lifting

Aerobic - means '' with oxygen '' so when you exercise aerobically there is adequate supply of oxygen available to create the energy needed for muscles to function.

Aerobic Exercise involves large muscle groups that can be exercised in a rhythmic and continuous manner.
For example:

• Walking
• Running (a lot of people hate this)
• Cycling
• Rowing
• Cross Country Skiing

A few benefits for Exercise

• Burns up Calories
• Speeds up the metabolism
• Release of Endorphines
• Using Muscles- Fibres become smaller
• Exercise can reduce your risk of Heart Attack and Stroke
• You are more likely to have joint pain or lower back pain if you don't do any exercise
• Exercise helps you feel happier

The last one on the list is always good.

Whats Stopping YOU? 

Get Started!

The average adult needs to do at least 30 minutes of moderate exercise a day, on five or more days a week to gain the health benefits.

Seems a lot!

But you don't need to spend hours at the gym or run marathons its not what were saying here. Were not even saying you have to do the full 30 minutes in one go, you could do:

• 2 x 15 minute bouts
• 3 x 10 minute bouts

just to reach the minimum of 30 minutes a day, this can also be as effective as lengthier sessions. If your just beginning then this could be more of a manageable starting point.

Sustain an exercise habit- the easiest way is to incorporate it into your daily routine.
Simple things like:

• Cycle or Walk to work instead of the bus / car this may not be possible so get off a stop early or park a street away (no excuses)
• Use stairs instead of the lift- again if your on the top floor of a 25 floor building or more jump off a few floors below (no excuses)
• Spend more time Gardening or Walking in the park

All these simple things can help increase your energy output.

I know sometimes it can be hard to motivate yourself to be more physically active and it can feel like a chore.

• Start by changing the way you think about regular exercise
• Remind yourself that it will make you feel better (it might not seem it at the time but gradually you'll notice it and others will to)
• It will probably improve the quality and length of your life
• Most importantly it can be FUN

If you join the Forever Living F.I.T Clean 9 and Forever F.I.T 1,2 you'll get all the help and support you need to learn these simple things and more on your quest for losing weight.

                                             

How Important Is Water When Losing Weight?

A short post to give you an insight of how important water is whilst on your quest to losing weight.

An average of 70% of our body is comprised of water. So Water plays a vital role in everything from regulating out body temperature to protecting our organs and tissues.
It also:

• transports oxygen to your cells
• removes waste
• protects your joints and organs

Water also is an integral part in any endeavor to lose weight. In addition to making you feel fuller, water helps you to flush out excess waste and prevent bloating.

Ways you lose Water:

• urination
• respiration
• sweating

If you are active, you lose more water than if you are sedentary. Diuretics such as:

•  Caffeine
•  Pills 
• Alcohol

result in the need to drink more water because they trick your body into thinking you have more water because these trick your body into thinking you have more water than we need.




Drinking at least Eight Glasses (240ml servings) of water each day will allow you to replenish the water you lose, but don't forget to drink an extra bottle after vigorous exercise and heavy perspiration. So an average of 2 litres a day.





5 Facts About Water

• By the time you feel thirsty you likely have already lost at least 1 litre of your total body water.

•  Feeling tired of lethargic, a dull, persistent headache, or if your eyes feel dry from your contact lenses are all classic signs of dehydration.

• Water helps with weight loss, naturally reducing your appetite.

• Water stops headaches and dizziness. Your headache could be a symptom of being dehydrated so drinking water should make it go away.

• Water clears your skin. If you have dry skin, drinking water will give it more moisture but that's not all. It also flushes toxins out of your body and anything else that shouldn't be there so it clears your skin of any dirt and bacteria.

So now you know the importance of drinking water when losing weight and naturally.
On the Forever Living F.I.T Clean 9 and Forever F.I.T 1 and 2 Programme you get taught all these useful tips to help maintain a healthier and better YOU. Speak to me about these great weight loss programmes I don't bite only help you succeed every step of the way.

Our Body Needs It!  

Why Do Most Diets Not Work ?

The word Diet to most people is  depressing as we think of it as giving up foods that are comfortable and enjoyable to us. In order for you to Diet we need to change the way you view what a Diet actually is doing for you. Rather than seeing it as having to give up things we like we need to change our mindset to recognise we are doing something positive in order to change our shape, size, lifestyle and we are gaining in so many ways becoming healthy.
When you look at any diet you are not eating the way you would for the rest of your life, you eat the foods you may not like very much or just don't satisfy you.

Going from one diet to another or going on a diet losing weight then coming off and putting it back on, then going back on a diet (yo-yo dieting) can be stressful mentally and on the body's system to have large swings in body weight. This isn't mentioned by all these Fad diets out there all they want is their product sold and selling well. I know a lot of people taken various diets and lost weight, which I'm proud to hear that and can see there happy but a few months down the line I see them again and they have put it back on through no fault of their own. They just haven't been given the right knowledge to keep the weight off whilst enjoying their food.

People also forget about exercising, I'm not talking marathons here just regular exercise to get the heart pumping something like taking the stairs instead of the lift, going for a walk around the park or to the shops, park further away from the shop entrance so you have to walk further, just little things like that can help in your quest to lose weight with your diet.

When you begin a diet your body reacts to fewer calories by slowing down your metabolism, burning fewer calories each day just to maintain your body functions. So if you just think just dieting is gonna help you lose weight then your wrong, yes you will lose some weight but what happens is the body will lose muscle mass and store fat as a reserve. When you lose that muscle, your metabolism slows even further so you would have to eat even fewer calories a day to continue losing weight, so therefore YOU MUST make an effort to exercise.

Taking this in mind if you don't exercise and fall off the diet the weight will come back on even faster, as your body is burning fewer calories per day. Even worse the weight will come back on as fat rather than as the muscle you just lost.
A fact for you here, did you know that the average person only gets 30% of nutrients they need for their body even if they eat healthy. So imagine what these Fad diets provide !

With the Forever Living Health Products and Diet Program you get the works on the Forever F.I.T Program.:

• From the Aloe Vera Gel Drink alone your provided with all the vitamins and nutrients your body requires.
• An easy to follow step by step guide
• Full one on one support from a qualified Nutritionist
• Tasty shakes and meals to prepare
• No more Dieting 

Blast Fat With This Body Weight Circuit

Are you having trouble finding time to fit a fat burning workout into your busy life? Are you constantly skipping fat loss workouts because of work and family commitments?

If so, you will want to take a look at the workout program in this article.
I have been using the proven and effective Turbulence Training Program for over a year now, and what I love most about it is the incredible variety of workouts Craig Ballantyne has assembled. The variety has allowed me to put together a modified body weight workout that I can do if life gets in the way of me getting to the gym. It is a circuit of five body weight exercises, followed by a 20/10 Tabata Interval Workout. If I warm-up quickly, I can do this routine in 20 minutes, and it really gets my heart rate up, and burns a lot of fat fast.
So no more excuses! If you cannot make it to the gym, you can still work out and burn fat.
Here is my basic fat loss philosophy:
Intermittent fasting to create a slight caloric deficit and to decrease insulin levels to slow down fat storage.
Superset resistance training to increase HGH levels which burn fat and build lean muscle.
Interval Cardio to force fat burning during and after the workout.
So, based on this philosophy, here is the workout I use when I cannot get to the gym because life gets too hectic.
Body weight exercise for warm-up. 5 minutes

5 exercise circuit. Each exercise is done one after the other with a 1 minute rest at the end of the circuit. Repeat up to 2 times, for no more than 3 rounds.

12 pushups
12 Bulgarian Split Squats (use a chair if at home)
12 Stick-ups
12 single leg dead lifts
30 Mountain Climbers (30 reps each leg)

Tabata. 20 seconds of jumping jacks followed by 10 seconds of rest. Do eight rounds. You can also make it harder by doing dumbbell or kettlebell swings instead of jumping jacks. Or, side jumps. Or anything else you can think of that will get your heart rate up. Use your best judgement.

Stretch and cool down.

So if life gets too hectic do not fear. You can still get a great fat burning workout in without going to the gym.

A 7 Minute Back Workout

Just came across a great 7 minute back workout you can do everyday that can not only relieve your current back pain but can reduce your chances of  future back pain symptoms.
Is a quick and easy four exercise back workout and is designed to increase back strength and flexibility through endurance building movements that help stabilize your back muscles. The result should be strong, supple back muscles that will support during any activity, anytime anywhere.

If you do the back workout once a day everyday with no rest as the idea of the workout is to build endurance not strength. Doing these exercises daily you'll strengthen your spine - stabilizing muscles.

CURL UP -

Lie face up on the floor, left leg straight and flat on the floor. Right knee should be bent and the foot flat on the floor. Place your hands palms down on the floor underneath the natural arch in your lower back (don't flatten the back).
Now slowly raise your head and shoulders off the floor without bending the lower back or spine. Hold this position for 7-8 seconds, breathing deeply the entire time.
That's one repetition. Look at doing 4 reps on each leg.
This exercise will force you to work all your abdominal muscles while keeping your lower back in its natural arch. In minimizes stress on the spine while increasing muscle endurance.



CAT-CAMEL-

On your hands and knees, shoulder width apart slowly lower your head between your arms as you push up as high as you can with your back, rounding your spine.
When you reach the top of the movement, slowly lower your back as you lift your head up, extend the neck forward and up arching the lower back by moving the belly button toward the floor.
One rep is done, look at doing 5-8 reps for this back workout.



SIDE BRIDGE -

Lie on your left side with the knees straight and upper body propped up on the left elbow and forearm. Place the right hand on your left shoulder and slowly raise your hips until the body forms a straight line from the shoulders to the knees.
Hold the position for 7-8 seconds breathing deeply the entire time. Look at doing 4-5 reps on each side for this workout.

BIRD DOG -

Down on your hands and knees with the palms flat on the floor shoulder width apart, slowly raise and straighten the right leg and left arm at the same time. Hold the position for 7-8 second,s again breathing throughout.
Lower the arm and leg down and sweep them back into the starting position. That's one rep ! Look at performing 4 reps then switch sides.
This exercise works the lower back and middle back ex-tensors ( muscles that help bend the back ) while producing half the stress on the spine that conventional back extensions create.

So there we are that's a back workout that strengthens the back in 7 minutes and you can do it everyday.

Turbulence Training Program

UK Health Care

Are you having trouble finding time to fit a fat burning workout into your busy life? Are you constantly skipping fat loss workouts because of work and family commitments?

If so, you will want to take a look at the workout program in this article.

I have been using the proven and effective Turbulence Training Program for over a year now, and what I love most about it is the incredible variety of workouts Craig Ballantyne has assembled. The variety has allowed me to put together a modified body weight workout that I can do if life gets in the way of me getting to the gym. It is a circuit of five body weight exercises, followed by a 20/10 Tabata Interval Workout. If I warm-up quickly, I can do this routine in 20 minutes, and it really gets my heart rate up, and burns a lot of fat fast.

So no more excuses! If you cannot make it to the gym, you can still work out and burn fat.

Here is my basic fat loss philosophy:

Intermittent fasting to create a slight caloric deficit and to decrease insulin levels to slow down fat storage.

Superset resistance training to increase HGH levels which burn fat and build lean muscle.

Interval Cardio to force fat burning during and after the workout.

So, based on this philosophy, here is the workout I use when I cannot get to the gym because life gets too hectic.

Body weight exercise for warm-up. 5 minutes

5 exercise circuit. Each exercise is done one after the other with a 1 minute rest at the end of the circuit. Repeat up to 2 times, for no more than 3 rounds.

12 pushups

12 Bulgarian Split Squats (use a chair if at home)

12 Stick-ups

12 single leg dead lifts

30 Mountain Climbers (30 reps each leg)

Tabata. 20 seconds of jumping jacks followed by 10 seconds of rest. Do eight rounds. You can also make it harder by doing dumbbell or kettlebell swings instead of jumping jacks. Or, side jumps. Or anything else you can think of that will get your heart rate up. Use your best judgement.

Stretch and cool down.

So if life gets too hectic do not fear. You can still get a great fat burning workout in without going to the gym.