BODYBUILDING NUTRITION BASICS

When it comes to weight loss almost all experts would unanimously agree that there is no better method to achieve your goal than following a diet. However, they don’t seem to be focusing much on the workouts! I am sure you have heard of several fad diets but do you ever get to hear the words ‘fad workouts’ or ‘fad exercises’? I haven’t heard of one in the past four years I spent in researching weight loss!

Remember that while dieting is important, building a strong muscular body is equally necessary, something which diets cannot offer you. In this article I will tell you how a strong body could help you burn more fat than what you are burning now!

In fact, a strong body is one which is built upon strong lean muscles groups. I am not sure if you already know about it, but the more muscles you have, the faster you are able to burn fat and lose weight. Plus muscles also make weight maintenance easy for you.

Here is an example. Most of the conventional dieting programs would restrict your carbohydrate intake to a very low level. With no carbs around, your body would burn your muscles for the purpose of energy production. The more muscles you lose, the more difficult you would find it to keep the fat way. Eventually your metabolic rate would be so low that you won’t be able to lose weight no matter how hard you diet!

However, this problem won’t occur if you have a muscular body. People with strong and well-built bodies usually find it easier to maintain their lost weight and keep the fat from returning when they start eating normally. This is because muscles help them burn fat even when they are not dieting! That is the advantage of building strong lean muscles. And only intense workouts could help you acquire lean muscle mass within a short period of time!

The other day I was advising a friend on how to start the workout regimen on a step-by-step basis. Here is some what I told him:

1. First off, there are two types of workouts: one which helps you lose weight by burning your fat deposits, and another which builds strong lean muscles for you! For optimal results, you would want to achieve both goals and as such, you shouldn’t focus on any one type of workout!

For the purpose of losing fat, you can start lifting light weights but make sure that you do some repetitions of this workout every day! The purpose of this exercise program is to boost your body’s metabolism to such a high level that you would be burning fat like crazy!

2. For the purpose of building a strong muscular body, chin-ups, ab crunches, squats and dead-lifts are pretty good. The purpose of these workouts is to make your body so strong that you could lift almost four or five times the amount of weight you are currently lifting!

But on a simpler level, the stronger your body is, the less difficult it would be for you to keep the pounds away! Plus you would feel a lot more energetic than before!

I would highly discourage you from doing long boring cardios as they do nothing except wasting your valuable time and energy!

Note that having a good meal is as important as doing the correct workouts! I recommend a protein-rich diet. Protein is available in foods such as eggs, lean chicken meat, etc. You can even take protein supplements if you want!

Along with protein, your body also needs fat, which you could get from nuts, fish oil, etc. In order to get rid of hunger, you should include raw vegetables and fruits in your diet as well since they are high on fiber and complex carbs.

At no point of time should you even think of eating junk foods, as they would ruin all your hard work!

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Anyone would tell you that weight loss could be attained through dieting, but what they won’t say is that a lot of mathematical calculations go into the dieting method. In fact, even before you get on to dieting, you need to know your BMI (or body mass index), minimum daily calorie requirements, etc.

Now once you start dieting, you need to count calories of every meal you partake of, since most of the conventional diet programs are based on the principle of calorie counting! Now if you have to make those calculations without a software, you would probably lose your sanity before fat!

Fortunately most of the software tools which help you with those mathematical calculations are available for free download online. Tools such as BMI calculator, calorie calculator, etc. are indispensable tools for anyone who is serious about weight loss!

There is another type of software tool available called diet generator. As the name implies, this tool would generate custom diet plans for you based on your food preferences. That way you are spared all the guesswork and you could focus more on following the diet rather than preparing and planning it! Let me give you an example of such a diet program.

Have you ever heard of FatLoss4Idiots? It is a diet program based on the calorie shifting method of dieting. Calorie shifting is a different kind of dieting method than what you might be familiar with! Instead of forcing you to focus on just ‘low-calorie’ or ‘low-fat’ foods, it makes you eat a variety of foods.

The calorie contents of those foods range from high to low. With calorie shifting technique, you have to plan your meals in a way that your average daily calorie intake level varies greatly! As you can understand, it can be quite difficult to prepare such a complicated meal plan, and this is where the diet generator software helps you!

The software merely asks for your food preferences. Once you input your preferences, it generates custom meal plans for you! All you need to do is to prepare those meals exactly as stated and eat them. Yep, that is all you need to do to get rid of that fat belly. Fortunately the diet generator software comes for free once you join Fatloss4idiots. Heck, if you don’t want to cook, there are diet delivery programs out there which would deliver readymade foods at your doorstep based on your dietary requirements!

Weight loss would have been surely tough without the aid of these software tools, isn’t it?

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When it comes to flabby arms or fatty thighs, people are likely to put the blame squarely on their genes and parents. It is true that genes do affect our body weight to an extent, but they cannot make you so fat as to give your thigh an ugly and bulky look!

If you have fatty thighs, it just means that you have eaten too much of fatty foods (fatty foods = fatty thighs, makes sense eh?) and led a sedentary life. However, if you are willing to do the needful, it is possible to get rid of those fatty thighs fast! Ready? Okay let me tell you what you need to do for this purpose.

1. Be patient: While I am not trying to be a sexist here, I have found that when it comes to weight loss, women usually tend to become more impatient than men. The fact remains that just as you didn’t gain weight overnight, you also shouldn’t expect to lose the same within twenty-four hours!

Even if you don’t see the scales dropping after a week of rigorous workout and dieting, don’t give up yet and don’t panic! Weight loss takes time and it is possible that you won’t see any positive results in the first few weeks. However if you stay on track and keep doing the things others have done to lose weight successfully, you are sure to reach your goal at some point of time!

It is wrong on your part to assume that losing weight is too difficult, and it is equally wrong to believe that obesity is a family curse which you have to bear throughout your entire life. Remember that you have the freedom to choose the way you want to lead your life, and if you wish to become slimmer by getting rid of the extra pounds, you CAN!

2. Don’t avoid doing workouts: Women often shy away from workouts, partly because they are strenuous and boring, and partly because they are afraid of acquiring muscular bodies like those of the WWF wrestlers and losing their femininity. That is not true at all!

There are commonly two types of weight loss workouts: one which helps you lose weight by burning your fat deposits and the other which makes you strong by build strong lean muscle mass for you. However, neither would be able to provide you a bodybuilder’s body, firstly because a female body lacks the amount of testererone needed to build that kind of body and secondly, it takes more than just workouts to become a bodybuilder (think supplements and pills).

In my opinion, working out is probably one of the best and speediest ways to get rid of fatty thighs! However I don’t recommend doing long boring cardios. Cardios are good for sure, but they alone cannot help you achieve the kind of slim figure you want within a very short time.

For best results, you should combine cardios with intense workouts. Weight lifting is one of the best intense workouts for quick thigh fat loss. As for cardios, walking is simple, easy and effective. Besides walking, rope jumping, running, dancing, swimming, playing outdoor sports such as basketball or tennis, etc., are all equally effective in helping you acquire slimmer and sexier thighs!

Now that you know how to lose those fatty thighs, what are you waiting for? Get started right now, and five or six months from now you would be able to show off your slim legs proudly to your friends!

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Why do you want to lose weight? While I don’t know what prompted you to take the weight loss decision, the fact remains that people usually lose weight in the hope of looking and feeling good. That said, losing weight is important for non-cosmetic reasons as well! Do you know that obesity alone amounts for more than three million deaths every year? It might sound crazy, but it is true.

If you are obese, you are sure to die prematurely at some point of time. If you want to live a long and healthy life, read on to find out how you can lose weight quickly and easily!

1. Say goodbye to “low-calorie” and “low-fat” snacks: Snacks which come with the labels of “low-calorie” or “low-fat” would often fool you into believing that they are indeed better alternatives to the originals; however, the fact remains that the ingredients used to prepare those supposedly “healthier” alternatives are as bad as the original unhealthy foods, if not worse!

Plus many people think that it is okay to eat “low-fat” or “low-calorie” foods in large quantizes, which makes the problem worse. Having one can of high-calorie drink is no different than gulping down on three cans of ‘low-calorie’ drinks. I believe that for the sake of your health, you should learn to accept the fact that you cannot have your favorite junk foods anymore, neither in original nor in ‘low-calorie’ forms!

2. Say goodbye to ‘kitchen junk’: ‘Kitchen junk’ is a term I have developed to refer to the stocks of junk foods in kitchen. It is easy to feel tempted to grab a packet of chips or a bowl of chocolate soup if they are at your arm’s reach! That is why it is essential that you remove all the ‘forbidden’ foods not only from your kitchen but also refrigerator, and then stock healthy and natural foods in their place!

When you are dying of hunger, would you prefer to drive to a grocery store located a few miles away in order to buy a few packets of chips, or grab some apples which are available right in your refrigerator? I think the answer is clear. You should keep only healthy foods in your home as it would be easier for you to maintain healthy eating habits that way!

3. Say goodbye to midnight jobs: Many of the modern jobs require you to stay up all night. However, the fact remains that you are more likely to pack on pounds if you don’t sleep soundly, not to mention that you would suffer from fatigue and weakness all the time. Several studies conducted over the past few years have all pointed to one and only fact: the more a person sleeps, the less likely he is to feel hungry and eat all the ‘wrong’ foods! Ideally you should sleep at least seven hours per day, if not more!

4. Say goodbye to lazy life: Laziness is one of the primary reasons behind the rising levels of obesity in recent years. People seem to prefer their couches and beds more than the local gym. However, if you are serious about weight loss, you cannot reach your goal unless you put in at least fifteen minutes of intense workout per day!

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Recent studies have showed that drinking a little red wine keeps your heart healthy and fit. Over time, experts have also discovered that a certain substance called Resveratrol which is found in red wine could help one lose weight.

While Resveratrol indeed helps you burn fat by targeting a special protein which is responsible for maintaining the normal blood sugar levels in our body, it too cannot be denied that increasing your wine intake in the hope of quick weight loss could lead to major health complications!

Alcohol shouldnt be used as a weight loss answer for a number of reasons. Firstly, a high alcohol intake could damage your liver badly. Secondly, it is well known that people who drink alcohol regularly end up adding a lot more extra pounds to their body; so you can see, with this weight loss method you would gain more fat than lose! So is there any other way out?

While you cannot take Resveratrol in the form of red wine, you can certainly consume it in the form of supplements. Believe it or not, majority of the weight loss supplements contain Resveratrol is some form or other, along with other fat burning ingredients!

Make sure that the supplement you are buying contains at least twenty milligrams of Resveratrol, as that is the minimum amount of Resveratrol you need to consume in order to enjoy its benefits from it.

In order to understand how Resveratrol helps us with weight loss, it is important to understand the role of blood sugar with regards to weight gain. If your blood sugar level is high, your insulin level would also go up in order to lower the blood sugar level. This in turn would make you hungrier. And if you eat fatty and sugary foods in order to fill your stomach, you would soon become hungry as before!

Resveratrol basically reduces our blood sugar level which in turn reduces the insulin level. When this happens, our appetite is also reduced and we eat less than before. With reduced food intake, weight loss is inevitable!

When you take Resveratrol in the form of supplements as I have suggested earlier, you not only keep the fat away but also protect yourself against harmful diseases such as cancer. Not many people know that there are special supplements which contain both Resveratrol and turmeric as ingredients, and turmeric’s job is to protect you from cancer and other harmful diseases!

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Guess how you gained so many unwanted pounds? I am not sure whether you were eating fatty or healthy foods before your weight gain, and I won’t even ask you about that either, because the type of food you eat doesn’t always determine whether or not you would gain weight! Case in point: almost everyone would tell you that if you want to lose weight or avoid weight gain, you should steer clear of junk foods! But if that were true, I would have been overweight by several pounds by now, because I am a self-confessed junk food addict! If someone tells me to avoid junk foods, I won’t be able to follow his advice!

Hardly a week goes when I don’t have chocolates, cakes, white breads, etc. -all high-calorie junk foods supposed to make you overweight, but they haven’t affected my body weight over the years (yes, I have always been like this). I also find it hard to resist the temptation of going into a fast food restaurant and taking a bite!

Now, here is a second scenario: I know a friend who ate nothing except fruits and vegetables. He would eat the fruits raw and the vegetables roasted or fried in olive oil. You would think that he is thin and fit, right? Wrong!

Recently he was fired from a lucrative job, thanks to the economic downturn which is affecting the world like never before. As you know, he soon got depressed and began to eat more than before. Again, he was eating only ‘healthy’ foods, just more of them than before. A few months into this lifestyle and now he flaunts a very big, fat belly in place of his original flat belly!

Were you surprised? Don’t be. It is all about controlling your food portions. In my case, what I didn’t tell you is that I ‘control’ my junk food intake. I don’t visit fast food restaurants more than once or twice per week; as far as chocolates are concerned, I have a small bar every week but no more than that. I usually have white breads and cakes every two or three days, but both the bread and cake are half the size of what my brother has!

In essence, I have learnt to control my junk food intake in a way which lets me enjoy my favorite foods without the additional headache of weight gain.

My regular food habit is something I should tell you about too. Unlike most other people, I don’t have two or three large meals per day. Instead, I split those large meals into several smaller meals, usually no more than five or six. I eat each of those small meals every two or three hours.

Of course maintaining a healthy diet comes easy for me since I work from home. I also make sure that I snack between two consecutive meals, and contrary to what you might believe, my snacks are anything but junk foods! I usually have a carrot or an apple as snacks; sometimes I even cook popcorn at home using low-fat oil and then store them in my refrigerator to serve as snacks!

In case of my friend, he followed healthy eating habits all along, but he erred on one count: he increased his food intake drastically owing to depression. Hence, his body received more calories than required, and consequently deposited those extra calories as fat, thereby making him bulky!

There are people who believe that the source of calories DOES matter when it comes to maintaining a slim body; however, as you saw from the above article, weight maintenance is all about exercising portion control. Give your body exactly what it needs at a particular time; that way, it would never have any extra calorie left to deposit as fat and you would always be able to maintain your lean, slim figure!

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If guys hate their love handles and fat bellies, women are equally desperate to lose their flabby arms as quickly as possible! Flabby arms not only look bad but also affect your health negatively! Few are aware of the fact that having flabby arms could afflict you with painful maladies such as heart problems, stroke as well as anxiety and behavioral disorders!

In fact even a little amount of excess flab on your arms could trouble your heart! Now you ladies have more than one reason to get rid of your flabby arms fast, and with the steps I’ve outlined in this article, you should have no problems in achieving your goal!

People usually blame the manifestation of flabby arms on poor lifestyle habits, the same habits which make your belly fat as well! However, flabby arms are not always caused as a result of following poor lifestyle habits; many a times they are hereditary!

In all cases, sitting down on your couch and hiding your flabby arms within jackets won’t rid you of them! The one and only thing which can help you is exercise.

Step 1:

Not any ordinary exercise would do, mind you! There are special “arms exercises” which are suited in such a way that you cannot but get rid of the fat around your arms with their help! Lifting heavy weights is one of those workouts, but an even easier workout is moving your hands in circles; you simply need to hold out your hands above your head and then move them round and round in circular fashion.

This exercise is simple and doesn’t require the help of any external equipment, and if you thought they are too simple to help you get rid of flabby arms, you are dead wrong! Often it happens that the simplest exercise offers the best results!

If you want to speed up the process of burning arm fat, you should join a local gym. Weighted dips are usually one of the best equipments available for getting rid of flabby arms fast. With a weighted dip, your body is suspended mid-air and all you need to do is move your arms up and down while holding on to a machine. With this exercise, your arms would go up and down while the core body would remain in fixed position! This exercise not only burns arm fat but also makes them stronger and muscular.

Close grip push-ups and close grip bench presses are my other two favorite exercises when it comes to burning arm fat; doing some barbell French presses for your triceps is not a bad alternative either!

Take note though that you shouldn’t focus on any single workout; instead, alternate between a variety of workouts everyday as that would not only help keep the boredom out but also force your metabolic rate to remain at a sky-high level at all times!

Step 2:

As a final note, I should also mention that no matter how hard you workout, you are not going to get rid of flabby arms unless you resolve to cut down on your daily calorie intake! You should surely eat as much food as your body needs but no more than that!

A good way to cut down on calories is by removing junk and processed foods from your diet, since they have nothing except loads of empty and useless calories! Your diet should be especially high on protein and fat; as such a diet would help the body recover rapidly from the strains of intense workouts!

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It is nothing new for people to go after fad diets in the hope of quick weight loss. No matter how many times they fail you, the charm of fad diets is so irresistible that you seem to be drawn to them each time you notice an attractive claim, and the more attractive and hyped up the claim is the better!

I am not sure if you have heard of Genie Diet before, but it seems to be the new craze among obese adults these days. The point is: if it is just like the other fad diets which preceded it, then it is not worth your time. But what if it is effective? Let’s find out the truth about Genie Diet in this article.

Whenever I review a diet, I don’t take into account the testimonials on the diet manufacturer’s website: more often than not, they tend to be either “fabricated” or offered by people in lieu of some bribe. On the other hand, even if a certain diet program has a few negative reviews, I don’t make the judgment call that it is a scam product. After all, no diet program in the world would fit the ‘one-size-fits-all’ category. Every human body is set up in a unique way; so if the diet used effectively by your friend works for you as well, then thank your stars!

What actually matters to me is the proportion of positive reviews to the negative ones, and going by this criterion, I think I would give the Genie Diet my assent! Why? From the reviews I have noticed at third party forums and message boards, most people seem to have gotten positive results (mind you, people aren’t given any inactive to post a positive review in public forums and message boards, so you can trust the reviews found in those places more than the testimonials you see on the product’s website) from its use!

I also make sure that a decent number of people have gotten positive results with a diet program; even though it is not possible for everyone to lose weight successfully with the same diet program, most, if not all users, should notice some positive changes in their body weight after dieting for a considerable period of time.

Going by that criterion too, Genie Diet scores a high. From what I’ve noticed in consumer forums, on an average people managed to lose anywhere between 8-10 pounds within just fourteen days, in contrast to the normal rate of 2 pounds per week. Now that is really what I would call a fast and effective weight loss solution!

A big plus point of the Genie Diet is that you don’t need to starve or eat boring foods for long periods of time. It is based on the concept of detox weight loss, which is why for the first few days you must not eat anything except the foods recommended by the diet program.

You should also ensure that you don’t eat too much during this period, for it is important to keep your stomach empty in order to help it flush out the undigested foods and toxins present inside. As soon as you get rid of these waste products, you are sure to lose anywhere between 8-10 pounds as stated above.

Moreover, once you detoxify your body of these toxins and waste products, it becomes easier for your body to keep your metabolic rate high and burn fat quickly! Your overall health improves as well. As you can see, the Genie Diet is indeed a healthy weight loss program, for it not only helps you get rid of unwanted fat but also makes your body healthy!

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