How to Lose Weight Properly

There is a lot of information out there about how to lose weight. I myself used to read it trying to find the solution to just how to lose weight. In fact I did that for 25 years listening to the so called experts who continued to tell us to eat less and move more. The problem is that after a generation of trying to eat less and exercise more there is even more obesity and disease and it is increasing year on year. In any other area of the world if we did the same thing for that long and got such negative results we would very quickly change what we are doing yet we are still being told to eat less and exercise more.

We have gyms and home exercise equipment to help us lose weight and yet we continue to get bigger. We have weight loss clubs to help us lose weight and yet we continue to get bigger. We now have pills to help us lose weight yet we continue to get bigger. It has come to the point where you have to say that the advise we are given has to be wrong.

The question is what should we be doing to lose weight? Well you can get very technical about what the body does with fats, protein and carbohydrates but the simple truth is all we need to do is eat like we used to 100 years ago. Go back 100 years of so and you will find that the cases of heart disease and cancer was by today's standards almost nonexistent. This is because the body was getting what it needed through the diet they were eating back then. They were eating natural unprocessed foods that have all the nutrients in them in the right proportions. As a result the body could take what it needed to survive.

Over the past century and particularly in the last 50 years processing has take over producing foods that do not provide what the human body needs and instead gives it what it should avoid. The main cause is sugar and on the flip side of the coin is the reduction of fibre. Fibre cannot be frozen so any food that needs to be frozen to be stored has to have the fibre removed. The problem with that is that without the fibre to slow down the body's absorption of sugar the liver can become overloaded. This spikes blood sugar and the result is insulin which drives up your bodies fat levels. So in simple terms if it has sugar and no fibre it will increase the fat in your body.

This has happened big time in processed foods over the last few decades and that is what is replacing the fat, protein and vegetables we used to eat. Fat is seen as the cause which is now being proven to be wrong. It is and always has been processed foods and as our food chain becomes ever more processed so do we become fatter.

So if you are trying to lose weight make one change and you will see the weight come off steadily and consistently. Simply eat as nature intended and stop eating anything where man thinks he can do a better job. By doing this you will give your body what it needs and how it needs it. All you then need to do is let your body do the rest.

Fitness Jogging

Jogging is a slower and much more relaxed style of running. Joggers are primarily interested in improved health and fitness as opposed to runners who may also be looking to compete.

Benefits

Fitness jogging results in better cardiovascular health. It has also been show to improve and cure irregularities in the functioning of the cardiovascular system. Regular workouts also enhance your physical stamina and endurance.

People on a weight loss program can benefit tremendously from jogging. When done on a regular basis, jogging burns off approximately 100 calories per hour which reduces the excess fat and the body weight. Additionally, it lowers the cholesterol levels, blood pressure and pulse rate, all of which are challenges faced by over-weight people.

Fitness jogging builds up the thigh, calf and buttock muscles. For many people it provides tremendous stress relief and puts them in a calmer frame of mind. It's also a great way to exercise in the outdoors and fresh air. And of course, this is an inexpensive way to work out.

I Don't Wanna Go to the Gym

How many times have we said this to ourselves or others? That was me today to myself.

 I had gotten behind schedule and didn't relish the thought of having to drive to the gym, workout, drive home, eat and get ready for work. This happens to me every so often, but every time I overcome this desire to skip my workout, I have never regretted it.

 I always feel better when I have worked out, if I'm stressed, the gym is the place where I can get that stress out and have a clear head. I've gone to the gym too, when I have had a problem to workout, the gym helps me with this.

Here are some tips to get you to the gym.

Skip the routine and workout how you want. I have gone to the gym dreading my routine, so instead I worked out how I wanted, in whatever order I wanted.

Shorten your workout, I have also said, well I workout for an hour, I don't have time to go, a shorter workout is better than no workout.

Set a goal and reward yourself at the end. I use an app called gympact. You set how many days a week you want to workout and how much you will pay if you miss a workout.

Have a friend go with you, it's easier to say no to yourself than to another person.

Find a gym that suits you, it maybe a smaller gym or a larger one that has numerous machines and classes. You won't workout if you don't like your gym. Most gyms have a free trial period.

Add new music to your playlist, I usually have to add music every other week, who wants to listen to the same old tracks.

There are plenty of online communities such as fitocracy and my fitness pal that can help you connect with other and get motivated.

The last thing I can recommend is to take a break, if you have been hitting it hard and feel burned out, take a few days or a week off. I have done this before, you will come back energized and ready to hit the gym again.

Most of these tips can be applied to working out at home. Remember even taking a walk around the neighborhood or any activity is better than doing nothing. Remember that you know yourself better than anybody, try different things until you find the right combination that gets you out there and gets you active.

Now get out there and get fit.

Four Keys to Building Muscle

Are you working out regularly, but feel like your progress is not what it could be? Are you struggling to grow muscle, or would you like to get a little more "tone"? Well then read carefully, because I'm about to tell you how you can kickstart your gains with a few simple principles.

1. Train for strength

First of all, I need to make one thing clear: The ONLY way to build muscle is to get stronger. Growing in volume is how your muscles adapt and become stronger so they can more easily take the work load next time.

If you're doing sets of 10 or more reps, you're not really training for strength. I'd say anything above 8 reps doesn't do your strength any good.
Next time you hit the gym, make building strength your number one goal. Train for strength and the muscle will come.

2. Do complex exercises

You can build strength in your forearms, or even your fingers, but that won't have any effect on muscle growth overall. However, if you do really hard and complex exercises, you'll trigger a strong hormonal response in your body, which will help your overall gains.

Exercises such as squats, deadlifts, or clean&jerks will give you a testosterone and growth hormone boost, which is the number one factor that determines your fitness level. The amount of muscle you build and the amount of fat you burn directly depend on the hormonal balance of your body.

Isolated exercises have very little effect on your hormones and are therefore very ineffective. They can get you pumped, but that's about all. The more muscle an exercise engages, the more effective it is.

So just shut up and squat. Look for the squat rack next time you're in the iron room and leave the peck decks and other cable machines for the weak.

3. Use free weights

This principle is closely related to the previous one, but I think it needs to be said out loud: Don't use cable (and other) machines if you want to build serious muscle.

Even the mighty squat can turn into a sissy exercise when you do it on the Smith machine. It's still better than quad extensions, but it just doesn't beat squats with free weights.

When you use free weights, you're recruiting more muscle groups, which means a stronger hormonal response. These muscle groups are hidden deep inside your core and are extremely important.

Your core muscles are to your body like a trunk is to a tree. You can't be strong if you have a weak core. Having strong core and stabilizer muscles will also prevent you falling when you slip.
Furthermore, by isolating different muscle groups, you can create muscular imbalances, which lead to bad posture and joint pain.

Stay hardcore and train your core by using free weights. It might even save your life one day.

4. Increase difficulty over time

You can only grow stronger if you keep increasing the difficulty of your workouts. If you always lift the same weights, you'll keep looking the same.

Increase the work load every training session by either adding weight, doing an extra set or adding a repetition to every set. Remember to keep the reps under 8; if you can lift a weight 8 times, make it heavier.

These 4 principles are about all you need to know to build large amounts of muscle. But exercise is only one part of the equation. What you eat is even more important when it comes to burning fat and building muscle. You can have the best workout routine ever, if you fail to supply your muscles with the right nutrition, you won't get the results you're after.

Lifestyles Fitness !

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