Frequently Asked Questions
best exercise for weight loss?
i want to lose 2 and a half stone by the time i go back to turkey next june so that is 8 months which is plenty of time to lose that much weight healthily. i am fed up of not being happy with how i look.
i have the diet i am going to do sorted - weightwatchers, i did it a couple years ago and lost a lot of weight without exercising.
this time i am going to exercise, i have stretching exercises sorted (e.g. crunches, sit ups, exercise workout routine videos) but i wanted to know what the best actual physical exercise to help with weight loss is, e.g. running, swimming, walking?
any tips would be grealty appreciated
ANY physical activity will help lose body fat (one pound of body fat each time you tally 3,500 calories of exercising), providing that you eat enough to cover your BMR.
Low intensity, long lasting aerobics will burn the most calories but weight training will add up muscle mass.
Muscle mass is THE weight loss/weight maintenance miracle. You look better, thinner, toner but also you are stronger so your aerobics get easier and more efficient and you burn more calories while exercising.
Once you get more muscle mass, your metabolism goes up on a 24/7 basis. Each pound of added muscle mass needs 35/50 calories a day to maintain (not even counting the calories for the exercise). It’s 12 to 18 thousand calories a year…it’s 3 to 5 pounds of body fat a year that you would either lose or at least not gain (if you eat too much). And that is just for one pound of extra added muscle mass.
Once you’re in shape, in 2 to 3 months, maybe longer if you have to study and don’t have so much time to exercise, you won’t have to worry about "slimming down" as your extra added muscle mass will devour your body fat 24/7.
You start with a handicap because you “lost a lot of weight without exercising” which is the surest way to send your metabolism down the drain.
I’m hoping you’re saying that like “I was stupid back then and did not know any better” and not like “I’m proud to have starved myself”
To not damage your metabolism further down, endeavor maintaining your total body weight until you get in shape (3 to 6 months), losing body fat with aerobics and gaining muscle mass with weight training. So only use your scale to make sure you’re maintaining your weight (otherwise get rid of it).
I can gain one pound of mmm (muscle mass a month) but I’m an expert about how my body reacts to exercising, I’m in tune with it, I know how to stay in my THR zone, how to progress each session with the same physical effort and proper form, how to synchronize my meals with my exercise routine, I have everything I need (including time) to swim, bike, walk/jog, weight train, etc…
If you miss one element or lack experience, take it easy and maintain your total body weight for 6 months, gaining half a pound of mmm.
You should never, ever, use food to lose weight.
You SHOULD eat enough calories to cover your BMR or your body WILL adapt to a low caloric intake and LOWER your metabolism, making it very HARD for you to use your body fat. And then, as soon as you would eventually start eating normally again, you would make body FAT very easily, because you would have a lower metabolism and therefore REGAIN all the weight you lost and keep going up, unless you exercise A LOT.
Also, if you’re younger than 21, you need to eat more when having a growth spurt so you don’t stunt your growth (you get ravenous).
Calisthenics are NOT stretching.
You stretch before (after your warm up), during and after exercising.
Do not do sit ups as they can hurt your back and they do not target the abs efficiently.
You’re using your hamstrings and hip flexors to perform 2/3 of the exercise, eventually leading to lower back pain. You would get better and safer results with crunches…3 seconds up…3 seconds down…slow enough to reach the deep muscle fiber so you don’t need to do endless reps. My tempo is 2 seconds up, 2 seconds down for reverse crunches. The slower you can do it, the better.
Do only one set to muscle failure (until you would lose good form).
You need a day or 2 of rest between weight training sessions (in your 20s and younger), 2 or 3 days (30s), 3 or 4 days (40s)...and so on. The older you get, the longer you have to wait for DOMS (Delayed Onset Muscle Soreness) so you can repair stronger and not interfere with your healing.
2 hours after a high carbs meal is best. You can eat anytime after as soon as you get hungry (high protein snack or meal).
2 and a half stone is 35 pounds so you probably weigh more than 130lbs and should not do high impact exercises (like jogging).
Stick to walking (slow, then faster and faster as you get in shape, then power walking, making sure one of you feet is always touching the ground), swimming and biking.
If you think that 8 months is “plenty of time to lose 35 pounds healthily”, you are mistaken.
You might as well use the word “fast” or “quick” and be relegated with the 95% of people losing weight only to regain it after they sent their metabolism down the drain, so why even bother?
Nobody is blaming you for being brainwashed by the diet industry (they’re masters at it as all they want is for you to gain fatter later on so they don’t lose clients).
Still, you need to counterattack and get the right expectations.
You cannot go wrong with having NO expectation so you’re never disappointed and just listen to your body to lose weight at your own pace, without ever pushing yourself and putting you at risk to burn out and quit.
The MAX body fat loss to keep the weight off is half a pound a week (I’m talking about body fat, not total body weight, if you have to gain muscle mass).
35 pounds x 2 = 70 weeks = 16-17 months.
You could do 350 calories workouts 5 x/week with 2 rest days or any other combination totaling 1,750 calories.
Start with one workout the first week, then 2 the second week…so within 5 weeks, you’re up to 1,750 calories.
im 13 and i dont like the way i look. People always say your to young to worry about your weight but i do. Im trying to loose 10 to 15 pounds in the next month i really need suggestions. PLEASE help me
Natural Weight Loss for Good Health and Well Being
Weight loss is becoming an unhealthy obsession dealing with body images, but in some cases can improve health and fitness. When weight loss is a result of eating healthy, exercising and/or taking natural weight loss supplements in contrast to synthetic prescription drugs with the risk of harmful side effects, weight loss can be effective, rewarding, and greatly improve overall health.
Extra weight, especially extra fat on a person's body, applies significantly increased stresses on the heart, joints and back. These stresses can be extremely detrimental to one's health. Healthy weight loss can reduce the risk of diabetes, cardiovascular disease, hypertension, arthritis and other health problems, as well as generally extending an otherwise average life span. Recently, the scientific root cause or explanation of obesity has been revealed as being part of one's physiology. The internal functions of an obese person are different than those of a healthy person, and cause intense hunger pains and food cravings.
Natural weight loss supplements can help counteract this constant hunger and lead to healthy weight loss. Unbalanced hormones are a common cause of weight gain, therefore taking natural hormone balancers and herbal supplements would help to create a healthy weight loss regimen. Restoring your health allows you to lose weight naturally, without excess frustration and effort. It's all about losing weight from the inside out.
Emotional issues always accompany change, especially changes in our bodies e.g. natural weight loss. Weight loss affects our perception body image, our sense of identity i.e. who am I?, and how we feel about ourselves in general. Weight loss also effects our social relationships in that there may be people in our family or social contacts that are emotionally invested in our remaining the same i.e. overweight with all that it symbolizes e.g. friendliness, non-threatening, protective, jovial, helpful, etc. Beyond our physical health, it can be said that "size matters" cognitively and emotionally to ourselves and others. Eating and food have come to symbolize being accepted, being cared for and comfort. Having the support of others in our efforts to naturally lose weight and regain our health is a huge advantage.
We have been "conditioned" to fear any kind of loss, including weight loss. Especially if what we may lose is something with which we identify i.e. use to tell us who we are.
The emotions of fear, anger, anxiety and depression effect our weight. We often tend to "stuff our feelings" or numb these emotional feelings or stress by overeating. We may even overeat, thinking that will ease the physical discomfort caused by excess weight e.g. physical pain, lack of sleep, and lack of energy caused by moderate depression. To improve our overall health and support us through the process of natural weight loss and the emotional dynamics around it, we can take advantage of natural sleep aids, natural depression relief and natural pain relief health care products.
Our weight and health is greatly dependent upon our having a healthy digestive system or metabolism. Our digestive system converts, on a cellular and muscular level, the foods we eat, eliminates toxins, and uses and stores glucose for energy. Natural enzymes trigger hunger signals and facilitate absorption of nutrition. Good digestion with the help of natural enzymes aids in the conversion of fat to muscle.
Allergy and sensitivity to food, parasites, yeast overgrowth and emotional stress are signals of digestive disruption and inflammation. Natural essential fatty acids work to reduce intestinal inflammation, decrease harmful acids, help the liver process proteins that grow muscle, balance hormones and facilitate the elimination of toxins. Natural essential fatty acids help clear our digestive system of heavy metals, harmful bacteria, pesticides that we are increasingly encountering in our environment. Essential fatty acids along with natural fiber help us clean out the intestinal debris that harm our health and often lead to weight gain. Essential fatty acids also help our brain's neurotransmitters to function properly in order to deal with stress, emotions, and cravings that can lead to overeating and weight gain.
Natural amino acids are the building blocks that make up proteins. Next to water, protein makes up the greatest part of our body weight. Amino acids help increase metabolism, build muscle, ease moderate depression, and help burn fat. Natural antioxidants help carry more oxygen to cells and muscles to help increase energy, burn fat, build muscle and process the foods we eat.
Hormone balance is essential for natural weight loss. Our metabolism slows as we get older because of the decrease or imbalance of hormones. This contributes to weight gain. Hormone balance also helps us deal with stress that leads to weight gain. Proper hormone balance helps to decrease cravings and binge eating. There are many natural hormone balancing products available, e.g. natural progesterone, promensil, soy isoflavones, essential fatty acids and hormone balancing formulas.
Our metabolism's primary task is to nourish our brains. We need healthy neurotransmitters to help us curb craving, ease depression, and deal with stress that lead to weight gain. Balancing our natural brain chemistry has a calming effect and allows us to feel a sens of well being and safety. There are many natural health care products to help balance brain chemistry, e.g. essential fatty acids, natural depression relief products, natural products to increase serotonin, and more. When our brain feels well and safe, it is prone to change our metabolism from calorie saving to calorie burning.
Our bodies were designed to move and be active. Movement requires muscle activity. Muscle activity uses the glycogen supply found in our muscles. When this glycogen supply stored in our muscles is used, our body is forced to use stored fat as an energy source. Using this stored fat through movement and exercise, results in natural weight loss. There is no reason for us to become athletes to accomplish natural weight loss. Low impact exercise like swimming, walking, etc, can be done slowly and without strain. In order to lose real weight rather than "water weight", it is important to drink extra amounts of water when exercising. Drinking more water will also help our digestive system and metabolism to use and eliminate extra weight.
Remember, the first objective, accomplished through natural weight loss, is to improve our physical and emotional health. This involves having a healthy digestive system, a healthy emotional system and a healthy nutritional system. We can build these healthy systems with natural vitamins, amino acids, antioxidants, natural digestive aid, pain relief aid, natural sleep aids, natural emotional and mood aids, essential fatty acids and many more helpful natural health care products. We need to concentrate on improving our general health, feeling good, and living well through natural weight loss, rather than constantly comparing ourselves to someone else's idea about appearance from some magazine. Physical and emotional health is primary. Appearance may be important to us, but it is secondary. Through natural weight loss, we can live well and live long.
fasting, weight loss?
How much weight can one expect to lose on a 14 day fast (only drinking water/MAYBE tea)? haha okay im talkin about myself as you can tell...Current weight 120. Height 5'4
These advice will help you to make your weight loss program more effective.
Lose weight by several pounds
Don’t be embarrassed by how much weight you will have to lose. Take small steps towards right direction and you’ll be surprised at your huge progress when you look back. You hasn’t gained your weight overnight, so it’ll take some time to lose it.
Scale every week
Scale and measure your waist at least every week or two so that your body could make some adjustment. Be patient while your measurements are changing.
Share your weight loss way
Find a mate who’s losing weight too with whom you can be a good teachers to each other. Meet a couple times a week to keep up and go on reaching your goals.
Scales is not the last word
Don’t be upset if you feel as if your progress slowed down according to your scales values. Use measure type instead, it will give you more reliable and encouraging results.
Shop when you are full
Buy food only when you aren’t hungry to avoid buying food you would regret about later.
Set reachable goals
If you are sure you need more exercising, start from manageable goal, say, 10 minutes of walking daily, which you are sure consider as simple and reachable. Your self-esteem will grow as you’ll reach small goals you set to yourself.
Appreciate your success
With every 5 or 10 ponuds off, celebrate your achievement with a little gift.
Out of sight, out of temptation
Remove all unhealthy food from your fridge and shelves to avoid any temptations.
Make extra steps
When doing your daily routines, add some extra steps. Use stairs instead of lift, park your car in the distant end of supermarket parking, and get rid of TV remote control. Make slight changes that will help you in achieving your goals.
Seek help if you need it
If you need some help to pursue your weight loss process, ask for it immediately. If you made constant weight loss attempts that failed time after time, you need someone to support and help you. Weight loss trainer can significantly increase your weight loss rate and give you proper advice how to make your weight loss steady.
Why loosing weight is good for health
- There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.
How to make snacks healthy
Snack calories don't count...
Do you know when you are on diet, if you eat something and nobody can see you, calories don’t count! Well that’s not true, but many of us really think that way. Learn how to avoid hunger pains between your meals.
Are you a secret snacker? Do you usually consume food when you are bored, upset or angry? There’s no single day without chocolate bar for you? Snacks…the secret sins for majority of people striving to lose weight.
Quite often people fell so guilty that they fell shy to talk about it openly. If asked about what happened to their food consumption around 4 o’clock in the afternoon, women for example start to laugh nervously or strafe themselves for being weak or out of control. This is not important – it’s fat free! If nobody sees, calories don’t count!
Your diet shouldn’t look like this.
Snacks for weight loss success?
You can lose weight without feeling hungry. You can learn to control your “snack monster” and your weight loss program can be focused around weight loss success and not failure.
It’s important to learn how to recognize your body cries for, the signals that your body gives you, and also learn to respond these signals appropriately – diet and blame are not the words that accompany each other.
Hunger is a way the body tells us that we need to replenish our exhausted nutrients. Unfortunately, our body cannot tell us “I need more vitamin D”. The whole story would be much easier then! Most of us interpret hunger pains as if our body tells “I need more fat” or “I need more sugar”.
Key poins to healthy snacks
The keys to healthy snacks are:
* Knowing which food to avoid
* Planning – organize yourself
What is a healthy snack? Snack that contains low sugar or sugar-free, low of salt or sodium, free of white flour and saturated fat. Check for food labels to learn what is inside. Lots of meals now have "fat free" labels but contain much sugar so calorie inflow is guaranteed. Don't think that "fat free" means healthy! Western people consume more and more "fat free" food, but obesity grows in greater rates than ever before!
Vendor machines don’t contain healthy snacks
Best food for healthy snacks
Here are some ideas on healthy snacks:
* Raw veggies like celery, морковь, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini, maybe served with a low fat sauce
* Fresh fruits
* Low fat quick breads and muffins
* Low fat cereals, mixes of popcorn and grain cereal for snack
* Low fat yoghurt with fresh or frozen fruits, same as low fat milk
Organize yourself to keep on losing your weight
* Plan to have a snack in the mid morning and in the mid afternoon. It’s much better to bound your hunger than starve.
* Plan your snacks as a part of your overall plan of daily food.
* Organize your week – especially when you work outside your home. Make the list of snacks for the whole week and make sure you have bought all the foods in advance. Buy enough to hold out the whole week.
* Vary your healthy snacks not to get bored
Studies show that people who have healthy snacks four or five times a day, are less prone to obesity as comparing to those who eats three or less times a day.
Remember, snacks can be great for you!
How we are gaining fat?
Have you ever been wondering how we become fat?
Reasons for gaining fat
There are two major reasons for gaining fat:
1. Excessive calorie consuming
2. Consuming high-glycemic carbohydrates
The sources of excessive calories can be carbohydrates, fats and proteins as well. There are two ways of getting fats into blood stream in our body.
Process of fat gaining
Let’s see how the process of storing fat occurs.
The first way: Dietary fats are passing through the intestines in the form of chylomicrons (long chain fatty acids) and then convert into triglycerides, which is the only form for them to travel freely in the blood.
The excessive fats are being stored in fat cells under the process called lipohenesis.
The second way: Fats are also produced by the liver in the form of very low density lipoproteins (VLDL), that are also converted in triglycerides.
The liver has the ability to transfer carbohydrates and proteins in fats in case of their excessive consumption and if the body doesn’t need them for recovery and tissues regeneration.
Chylomicrons (fats from the intestine) and lipoproteins (fats produced by the liver) are capable of stimulating the synthesis of lipoprotein lipase (LPL), which is an enzyme that is produced in the fat cells for the conversion of triglycerides into free fat acids and glycerol.
Fats can delve into fat cells (adipocites) only in the form of free fatty acids.
Inside the fat cells free fatty acids need glycerol to be turned back into triglycerides, in which state they can be stored.
The role of insulin
Now comes the part of insulin here. As well as lowering sugar blood levels, insulin stimulates fat cells to produce more LPL. It also decreases the capacity of fat cells to spend fat being stored in them.
Another insulin capacity is transporting glucose to the fat cells. Glucose is the major source of glycerol needed for conversion of free fatty acids into triglycerides.
Insulin also makes it easy for carbohydrates to turn into fats by activating enzymes that are necessary for this process.
Insulin is the main provider to the process of storing adipose tissue, or fat.
As we can see, eating much high-glycemic carbohydrates promote gaining fat, because they stimulate the spiking of large dozes of insulin into blood stream for the short time.
How to reduce fat gaining
In order to prevent the above mentioned processes, we should behave as follows:
* Keep our daily calories as the maintenance level, to avoid transferring carbohydrates and proteins into fats, as well as introduction of large amounts of triglycerides from dietary fats in our blood.
* Consume moderate amounts of low-glycemic carbohydrates, to evade abrupt leaps of insulin level.
Among the weight loss supplements the most fresh and effective by now is Proactol fat binder. Its fat binding capacities are clinically proven to bind over 27% of dietary fats to prevent them from digestion. It also slows down the glucose absorption that prevents free fatty acids from converting to triglycerides. Proactol is the first weight loss pill to be approved by MHRA as “medical device product” for the treatment of obesity:
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If you are an absolute beginner, we recommend that you have a Spanish native speaker record some of the most common Spanish phrases and try to learn them by listening to the recording and repeating them (you may request a list of these phrases e-mailing the Spanish Institute of Puebla. Master a short list of phrases like this, and you will be surprised how many simple situations you can deal with. Spanish expressions of this sort will not solve all your communication problems, but they will facilitate basic conversation of Spanish abroad.
If you are a more advanced Spanish learner, you need more complex advice because you are not learning the language from scratch it's more often a case of building on a weak foundation that you have already attained. Our advice in this case is to learn as many common words as you can before you leave for your study Spanish abroad trip. When you learn a foreign language in your own country you lack a great deal of "everyday" vocabulary. This can cause a real shock when you go abroad and attempt to talk to native speakers.
You cannot really be functional the Spanish language until you know 2,000 to 3,000 words well. That's roughly the same number of words that a four or five year old child knows enough to cope with most everyday situations. Like anything else, a good start is half the job. Please help yourself by being well prepared before you start an immersion program like the one offered at the Spanish Institute of Puebla.
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A back support belt is a vital part of the recovery process for many people who have had treatment to relieve a back condition, and the use of the right back support belt can help promote recovery and help reduce discomfort.A back support belt is also a commonly used item to help ensure a back remains protected when working with heavy loads and it can help prevent injury for many people.Here at Medi Tech, we stock a number of back support options including special chiropractic back support belt devices and back support belt options which focus on the lumbar area or the spine.A bestseller in the back support belt range is our black chiropractic belt, which can be bought individually or bought in bulk for a much lower price. This back support belt comes in two different hip sizes and guarantees to offer maximum comfort for wearers.For many people, our chiropractic back support belt is a popular option and is sturdy with adjustable straps for optimum fit and comfort. This back support belt offers a combination of firm support and comfort, and can be worn at all times, including when standing, sitting, bending, sleeping or even exercising.This back support belt is designed not to restrict movement at all and comes in a range of sizes. Our website features a range of tips to help people buy the right size back support belt for them and these should be read before making a purchase.For those who work with heavy items or in the construction sector, our Stomatex lumbar support back support belt is ideal. This back support belt works by keeping muscles and joints well warmed and it also has great elasticity for comfort while working.For added convenience, this back support belt is fully machine washable and can be worn either under or over clothing. To ensure the skin can breathe, back support belt wearers should ensure they put on clothes made from man made fibres if wearing the back support belt on the outside.If you are looking for a back support belt which is easy to wear, comfortable, washable and affordable, get in touch with us today and check out our great back support belt range.
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There are many organs in the abdomen. Pain in the abdomen can originate from any one of them, including Organs related to digestion the end of the esophagus, the stomach, the small and large intestines, the liver, the gallbladder, and the pancreas. The aorta, a large blood vessel that runs straight down the inside of the abdomen. The appendix, an organ in the lower right abdomen that no longer serves much function, the kidneys, two bean shaped organs that lie deep within the abdominal cavity, the spleen, an organ involved in blood maintenance and infection control.
However, one may have referred pain to the abdomen i.e. the pain may start from somewhere else, like your chest or pelvic area. You may also have a generalized infection, such as the flu or strep throat, that affects many parts of your body. So, keeping in mind the various organs in the abdomen, the possible causes include appendicitis (inflammation of the appendix), bowel obstruction, Cholecystitis (inflammation of the gallbladder) with or without gallstones, Chronic constipation, Dissecting abdominal aortic aneurysm, Diverticular disease, including diverticulitis, Early-stage shingles (a viral infection where pain begins before the appearance of a rash), Excessive gas, Food allergy, Food poisoning (salmonella, shigella), Gastroesophageal reflux, Heartburn or indigestion, Obstructed Hernia, Infectious mononucleosis, Inflammatory bowel disease (Crohn's disease or ulcerative colitis), Intussusception -- while uncommon, this is a serious possible cause of pain in an infant who may be bringing the knees to the chest and crying, Irritable bowel syndrome, Kidney stones, Lactose intolerance, Pancreatitis (inflammation of the pancreas), Parasitic infections (Giardia), Sickle cell crisis, Spinal fracture, Ulcers, Urinary tract infections, Viral gastroenteritis (stomach flu) etc.
The treatment depends on the whether there is mild inflammation, infection or involvement of the intestines etc requiring surgery. Abdominal pain without fever, vomiting, vaginal bleeding, passing out, chest pain, or other serious symptoms often gets better without special treatment. Taking rest, light home diet, fluids and anti-inflammatories like Tylenol/ibuprofen, antacids are treatment enough in such cases. In severe pain not improving with time and home care, a doctor evaluation is needed. Then depending on the cause, appropriate antibiotics or intravenous fluids/injections can be given. In cases like appendicitis, intestinal obstruction etc, immediate surgery is needed.
For more information about abdominal pain causes visit http://www.simplyanswer.com
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These balls are offered with most department retail shops and are regularly employed in fitness treatment centers. What you do is raise your lower limb (bent) at a nice nintey degree position to your body and then bows your knees worries another ninety degrees fahrenheit (so your upper body makes a "Z" like shape).
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