Obesity And Weight Loss Awareness Is The Key

Obesity among Americans continues to be a threat and is expected to reach epic proportions by the year 2020. One way to avoid this situation is to make people aware of the risks of being overweight or obese.

Here are some important diseases that you are putting yourself at risk if you are obese:

1. heart disease

2. diabetes

3. cancer

4. arthritis

5. hypertension

Losing weight helps to prevent and control these diseases. The methods of rapid weight loss that have spread like fire these days do not provide long lasting results. More often, the methods that are involved like diet pills, so called magic potions or concoctions do not work and can potentially cause more harm than good. If they do work, the results are only temporary. Eliminating and losing weight is a lifelong commitment and a complete change in lifestyle that should happen gradually.

It is better to rely on an option to healthy weight loss that will last a lifetime. You must set realistic goals and not expect to lose many pounds in a short time.

Here are some tips on how you can lose those extra kilos in a healthy way:

First of all, do not starve yourself. You may seem happy and feel that you are losing those unwanted fat on your belly and thighs by skipping meals. But remember that it would not last long. Your body can not tolerate the lack of food to feed the energy you use up every day. If you do not eat meals at the right time, your body's natural reaction is to slow down your metabolism. In other words, it conserves body energy by burning your stored fat slower. In the end, no weight loss occurs.

Second, eat a healthy breakfast. Mothers always say that breakfast is the most important meal of the day. Take a healthy meal in the morning to boost your metabolism. That is why it is called breakfast. You need to break the overnight fasting you experienced. Also, eating breakfast prevents you from binging on your lunch leading to obesity. Lastly, food intake after you wake up is used to burn fat throughout the day, preventing obesity.

Third, eat small healthy meals often. Do not just sit down and finish all that is on top of the table. Five small meals per day are better than three hearty meals. Eat more often and in small servings, this in turn prevents overeating. This will also increase your metabolism and burn calories faster. Also notice that when you overfeed yourself, right after eating, you feel very sleepy and will be unable to do your work effectively. Going to sleep slows down your metabolism and leads to again, obesity ruining your goals of achieving weight loss.

Fourth, decide how you want to lose weight. Keep your goals realistic. In the long term, it is impossible to lose 40 pounds in 2 weeks. Losing weight and avoiding obesity is a commitment. It does not happen overnight. You have to be determined and persistent that you are willing to do the sacrifices needed to achieve your goals. Once you have decided on a weight loss plan or program, stick to it and make sure you follow what you have decided upon for yourself.

Fifth, drink plenty of water. Around eight glasses per day. Your body needs water to burn fat and keeps the cells hydrated and healthy.

Sixth, avoid excess sugar. Plan your meals around lots of fruits and vegetables, bread, rice or pasta for that carbohydrate fix that you need, as well as lean meat and protein rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only. Reward yourself with the sweets over the weekend. Only once a week of course.

Seven, eat the right amount and type of fat. Fat is not the culprit among obese persons. You will need this to keep your weight at an appropriate level. There is such a thing as healthy fats. When buying from the supermarket, check the label, eat fat of the polyunsaturated fatty acids type (PUFA). Olive oil, peanut and canola have these. Tuna, salmon and mackerel have omega-3 fats that are also good for the heart.

Lastly, leave your car in the parking spot farthest from the entrance of your work place, take the stairs instead of the elevator, jog, bike or skate. Use these simple activities and other chores if you are too lazy or do not have enough money to go to the gym and exercise regularly. You just have to make a constant and conscious effort to lose weight. Make sure you do it regularly and over time you will not even notice you're already losing a few pounds with these mundane activities.

Take it easy on yourself. If you have already lost 5 or 6 pounds, give yourself a little break then try to lose the next 5 pounds.

Live the life you want with a diet plan you can live with. Avoid obesity consciously and lose weight gradually.

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Top 7 Awesome Weight Training Workout Muscle Building Made Easy

You cant grow muscles without some kind of weight training workout as our muscles need stress to grow. Without stress, the muscles quickly adapt and they can handle everyday life without much hassle.

But when you put stress on the muscles, they will be forced to build new ones, as that will be the only way to cope with the pressure.

We will in this article go through some exercises that can help you immensely on your way to growing mass.

Weight Training Workout

-1st Weight Training Workout Squat:

The first weight training exercise is the squat. The reason we want the squat exercise in our routine, is because it is a compound exercise that targets more muscles at once. It is a great muscle builder and some will even say that this weight training full body workout will be the only one you need for your legs.

-2nd Weight Training Workout Dead Lift:

Dead Lift is most bodybuilders favorite weight training workout routine. And that is because it targets your back muscles like almost no other exercise. You have to be careful with this weight training full body workout however, and perform it in a correct manner to avoid injuries.

-3rd Weight Training Workout Incline Dumbbells Press:

This is a great weight training workout for your upper chest area. A lot of bodybuilder prefers to use dumbbells for the incline, instead of barbell. It is a great weight training workout to switch your routine up.

-4th Weight Training Workout T-Bar Row:

The T-Bar is slowly starting to gain recognition as a great weight training workout in normal gyms. It has been known to bodybuilders for a long time and that is because it is a great weight training workout for your back area.

-5th Weight Training Workout Shoulder Press:

You can choose to do the shoulder press weight training workout either standing or sitting. I however prefer to do it standing, but when I lift really heavy weights, I like to sit on an exercise bench to have back support.

-6th Weight Training Workout Decline Chest Flyers:

This exercise is also rarely used by many, but it is great for your lower weight training chest exercise and should definitely be included in your routine. You can choose to do it with dumbbells or cables.

Weight Training Workout Abdominals

It is not enough to focus on every other weight training exercise than your abs, as your abdominal muscles is what defines a strong core. And not to forget, abdominal weight training bodybuilding exercises have great results when you have a 6 or 8 pack.

Some great exercises are abdominal crunches, either on a bench or on an exercise ball. Or on a pull up bar, where you raise your knees up to your chest and even abdominal crunch machine.

The above weight training workout exercises are all excellent for building muscle and they should all be included in your workout routine.

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To Workout and Lose Weight You Need to Know All the Methods Involved in Making It Happen

There is a huge and very popular misunderstanding when it comes to men and women that do strength exercises such as weightlifting. A lot of people just think that doing a weightlifting workout regimen is something that people do because they want to look like wrestlers or bouncers in their life and this is absolutely not true.

A good and respectable workout to burn fat program is going to be able to help people get into that sexy, slim, and toned body in a healthy and safe way. There are really a lot of people who are overweight who are having the biggest problem with their weight loss, all of these people are really getting confused when it comes to choosing a good diet as well as cardiovascular exercises that are actually going to help them burn fat.

If you want to get into doing a weightlifting workout lose weight all I can say is that you have made a phenomenal decision because weight lifting exercises help to build muscle mass which is great for burning calories and speeding up the metabolism. I'm going to give you a number of reasons why doing a weight loss weightlifting workout to lose weight is going to be very good for keeping you healthy and fit.

The first reason why doing weight lifting exercises is going to be good and healthy for you is because of the fact that it helps to control your hunger cravings. Even though dieting is a great way for someone to lose weight, the problem with dieting is that it doesn't always help you in keeping your hunger cravings under control.

When you are doing a weightlifting workout to lose weight, you should make sure that you are doing one that isn't very intense and strenuous for your body. Make sure that you are doing a weightlifting exercise that is easy for you so that you don't feel the need to eat after you are done doing because you will be so tired if you do it hard.

Another reason why weightlifting is a phenomenal way to get rid of weight is that it helps in getting rid of stored fat and burning calories. As we all should know, for someone to lose weight, they have to burn more calories than they are consuming. Building muscle through weightlifting is without a doubt a great way to lose weight, and aside from weightlifting you could be doing cardio exercises to burn off calories to help provide you with long-term effects like weightlifting does.

The reason for why doing weight loss would be a great thing to lose weight is because of the fact that you will be building muscles throughout your entire body which should definitely be what you want. Doing cardiovascular exercises will never help you build muscle tissue but it will strengthen your bones the way that weightlifting does.

Weight lifting will help you to burn thousands of calories, and it will also replace stored fat with lean mean muscle. So go workout and lose weight.

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Weight Gain Supplements That Help You Gain

You probably already know about providing your body with high quality protein about every hour. And you know about staying hydrated at all times.

Aside from that, you should consume small amounts of complex carbohydrates (the good hydrates) to keep your energy reserves up.

Unlike simple carbohydrates, which quickly turn into sugar, complex carbs break down slower in your body, and provide consistent energy for longer periods of time.

Some examples of foods that contain complex carbohydrates are: whole grains, nuts, seeds, most vegetables (except for the sweet ones like corn, carrots, beets, eetc) You can have any other of the above with your protein servings and/or snacks ( A handful of almonds or pistachios, for example, is a great pre-workout snack which can keep you going throughout the workout session) If you are trying to lose weight and gain muscle fast, avoid dairy (at least for the first few weeks) except for low- or non-fat yogurt and cheese. The last two are okay, in moderation.

Weight Gain Supplements:

As for nutritional weight gain supplements, you should already be taking a quality multi-vitamin formula every day. If you are not, start immediately. Unfortunately, the foods that we consume today do not always have every nutrient that our body needs. So, adding a multi-vitamin formula to your daily diet is essential.

Next, a great way to consume additional protein without having to eat an entire chicken in a day, is to get a high quality protein powder supplement. They come in many flavors and can simply be mixed (or blended) with water to create a fairly tasty shake. I recommend Whey protein since it is high quality and is also best at nourishing muscles after and intense workout (unless you're allergic to whey).

There are also hundreds of different kinds of muscle building supplements that promise amazing results in strength, size, stamina, etc. And, to be honest, most of them are junk. Don't waste your money on them.

Unfortunately, the weight gain supplement industry is not regulated as tightly as it should be and it has become a big money maker. New products are coming out everyday, produced by companies that want to get a piece of the easy pie. And many of these products have no real evidence or tests to prove their claims.

So, what does work, and why should you take it? Here are just a few bodybuilding supplements that I personally recommend because I've tested them and seen real results:

Creatine:

I'm not going to spend time trying to explain how creatine works to benefit your muscles on a molecular level. If you're interested, just do a quick search on your favorite search engine and you'll find the medical/biological explanations you need.

This is what I found:

Creatine helps your muscles to keep on going during an intense workout. In other words, it gives you the power and energy to last through high-intensity exercise routines.

I have also noticed that creatine supplements help your muscles recuperate sooner, and relieve muscle soreness quicker. All fo which are beneficial lto anyone wanting to build muscle fast.

There are many forms of creatine supplements available out there. Always go for the purest and highest quality that you can fiind, in powder/crystalline form. After all, this is something you're going to put into your body, so it should be the best.

When starting on a creatine supplements, be sure to follow directions closely, especially iinstructions on the "loading phase". The loading phase is important in order for your body to start using creatine efficiently.

Generally, it is recommended that you take creatine at least an hour before you workout, and/or sooner after you finish your workout.

While most people are able to take creatine safely, with no side effects, there is a small group of people who cannot handle this supplement. So, check with your doctor before you start to use it.

There are other muscle building supplements that many body builders recommend, like glutamine, nitric oxide, amino acids, etc. Personally, I am cautious about what I put in my body and unless I have seen some scientific evidence and results, I don't take a chance with anything new. This is, however, a personal choice, and does not imply that any of the above supplements are dangerous.

If you're willing to try them out, be sure to consult your doctor first, and od some due diligence before consuming anything new.

Lastly, it goes without saying that you should stay away from steroids or other drugs/supplements that you are not familiar with. Don't trust pills or even drinks/powders from gym buddies or even from friends that you trust. A trusting friend can just as easily be misguided about certain products.

You only get one body, be very protective of it.

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Bodybuilding Weight Gain Diets to Bulk up Any Bodybuilder

Following bodybuilding weight gain diets to bulk up the correct way with a natural diet

Most people think that if they are going to be a bodybuilder they need to lose weight. The truth is that with muscle growth you will be gaining body mass. There is a healthy amount of bodybuilding weight gain that you should have while you are trying to bulk up. On the other hand, there are some people who simply want to pile on the pounds no matter if it is fat or muscle. Why would one want to do that? In this article you will find out why people are working towards gaining weight and what the right ways to accomplish this are.

Some people have a metabolism that is so high that they have an extremely difficult time gaining weight. Did you know that if you are underweight or overweight you could have a hard time conceiving a child? Your body just is not healthy in both scenarios. That is a good reason for somebody to want to gain weight. Athletes are also a group of people who might need to gain weight. UFC fighters need to make it in a certain weight class as well as professional, or even high school, wrestlers. The same is true for a bodybuilder. They need to make the specific weight class, so they might either need to cut weight or gain weight in a short amount of time.

There is a right way for bodybuilding weight gain and there is also a wrong way. Some bodybuilders just want to gain weight as fast as possible and this usually ends in them overtaxing their digestive systems. To cut weight fast some wrestlers have been known to wrap their bodies in plastic and heavy clothing to take a run. This is very dangerous because it could lead to dehydration. When your body is dehydrated it will not be able to function properly. There is a diet that you should follow in order to have proper weight gain that will mostly be muscle growth. This diet requires that you eat 90% raw foods and also eating whole grains. Drink plenty of water.

To gain weight that counts you need to take in nutrients that are high in quality nature. Make a planned menu and control what you eat. You will notice that the healthier the foods that you eat are, the better your body will feel. Make foods at home instead of going out to eat for your meals. Not only will you feel the difference in your body, but you will also notice a difference in your checking account.

You may have noticed that many bodybuilders take supplements to help them bulk up. Some studies show that the supplements are healthy while others show that the supplements can cause long-term damage to your body and muscles. Whenever you are going to do anything to your body you should always take the natural route. Avoid taking pills that say they will promote bodybuilding weight gain. Don't add weight gaining supplements to your meals. Find a diet that you can follow, actually do your workout routine on a regular basis, and live a healthy lifestyle. If you are faithful to yourself and your routine you will notice positive results in your body and lifestyle that will last a lifetime.

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