Water is a molecule that makes up more than %70 of Earth and it also makes up more than %80 of our bodies. Hence water is perhaps just as important as oxygen in our lives. Without water, the life on Earth would dissipate in a matter of few days. Hence, it is important to understand the value of water in our daily lives. Unfortunately, many people don't drink the required amount of water every day.
Many physicians and medical researchers suggest that you should drink between 6 to 8 glasses every day (about 1.5 to 2 liters every day). You can take this as pure water or you can get it through other liquids such as coffee or tea. Here are some reasons why drinking water can be beneficial to your body in order to stay healthy and fit.
Most importantly, water is very important for our bodies because it is a catalyst for many physiological and chemical processes that takes place. Hence, it is vital for water to be present in sufficient amounts in our bodies as our tissues and organs depend on it. Much medical research suggests that people who are dehydrated are in danger of having their immune systems suppressed.
Water is very important for the detoxification of toxins and free radicals from your body. Since almost all chemical compounds present in your body is water soluble, this allows all the toxins accumulated to be disposed easily and daily. This means that unless you intake the required amount of 6 to 8 glasses per day, then you are in danger of having unnecessary toxins in getting deposited inside your body.
Water also helps our bodies to feel sated against hunger. In most of the cases, when your body feels hungry, actually it is thirsty. Thus this means that you should drink enough water every day for the proper regulation of your hunger processes. In fact, many people who drink less than the required amount may be in danger of becoming over weight.
Water also contains many water soluble nutrients and minerals that are very important to your body. Hence, by drinking water, you receive your daily dose of essential minerals and nutrients. Of course, not all water is the same in richness of its ingredients, so you should prefer special drinking water versus the tap water that is available through your local city.
2012年7月15日星期日
Diet Tips to Lose Weight
I usually start my diet tips with "drink more water" because I consider this to be the number one tip not only for the weight loss but also for the maintenance of your ideal weight, detoxification of the body and good health in general.
In this article I want to provide you with other important aspects.
1. Liquids you drink daily contribute to your caloric intake. Very often people don't count the calories of liquids they take daily however these uncounted calories can be substantial. For example 8 fl oz of coca-cola is 105 calories. If you drink 3-4 cans a day this can add up to over 400 calories!
These calories come from sugar that has detrimental effects on the body and is the cause of numerous diseases. Some of them are allergies, candida, eating disorders, cardiovascular disease, high blood pressure, kidney stones and failure, learning disabilities, irritable bowel syndrome, depression.
Diet drinks, on the other hand, contain artificial sweeteners such as aspartame that is not a healthy product. Weight gain is among numerous side effects associated with the consumption of aspartame. So diet drinks actually cause weight gain!
Replace all the carbonated, sweetened drinks you take daily with water to decrease your daily caloric intake, improve your health and lose weight.
Dilute fruit juices with water to decrease the intake of natural sugars that fruits contain. (Even though I didn't mean to mention drinking more water as a tip, it still came out!)
2. Substitute the sugar you consume with stevia. This is a natural sweetener that comes from the leaves of a herb called Stevia Rebaudiana that grows in South America. It is much sweeter than sugar and has no calories. If you want to use it as a sugar substitute, use the conversion tables available on the Internet. Sweetness of one cup of sugar, for example is equivalent to the sweetness of 1 teaspoon of Stevia powder.
Use these two tips in your daily diet to decrease your caloric intake, consume healthy foods and lose weight.
In this article I want to provide you with other important aspects.
1. Liquids you drink daily contribute to your caloric intake. Very often people don't count the calories of liquids they take daily however these uncounted calories can be substantial. For example 8 fl oz of coca-cola is 105 calories. If you drink 3-4 cans a day this can add up to over 400 calories!
These calories come from sugar that has detrimental effects on the body and is the cause of numerous diseases. Some of them are allergies, candida, eating disorders, cardiovascular disease, high blood pressure, kidney stones and failure, learning disabilities, irritable bowel syndrome, depression.
Diet drinks, on the other hand, contain artificial sweeteners such as aspartame that is not a healthy product. Weight gain is among numerous side effects associated with the consumption of aspartame. So diet drinks actually cause weight gain!
Replace all the carbonated, sweetened drinks you take daily with water to decrease your daily caloric intake, improve your health and lose weight.
Dilute fruit juices with water to decrease the intake of natural sugars that fruits contain. (Even though I didn't mean to mention drinking more water as a tip, it still came out!)
2. Substitute the sugar you consume with stevia. This is a natural sweetener that comes from the leaves of a herb called Stevia Rebaudiana that grows in South America. It is much sweeter than sugar and has no calories. If you want to use it as a sugar substitute, use the conversion tables available on the Internet. Sweetness of one cup of sugar, for example is equivalent to the sweetness of 1 teaspoon of Stevia powder.
Use these two tips in your daily diet to decrease your caloric intake, consume healthy foods and lose weight.
2012年7月13日星期五
Turbo Fire Review - Is Chalene Johnson's New Workout A Fad Or Can It Actually Burn 9X More Calories?
How many times have you heard a workout program claim that it's going to help you burn fat like it's going out of style only to discover that the only thing it burned was your cash?
I mean, seriously! We have all fell prey to great looking products on TV that claim to be the end of our weight loss frustrations but in reality they are nothing but garbage with great marketing teams behind it. No wonder why we don't trust it very much when we hear about a new trainer or diet that claims to help people loose weight. Wouldn't you agree?
Fortunately, Chalene Johnson's new program Turbo Fire is very good! This program promises to help you burn 9 times more calories than regular cardio. Let me explain how this is possible: with regular cardio you burn a specific amount of calories while you are working out, but the calorie burn stops when you are finished. Not so with Turbo Fire. But, why not?
The reason is simple: this workout is based on high intensity interval training or HIIT. Which she actually calls "hits". Interval training has been scientifically proven to keep burning calories up to 48 hours after you have stopped working out in what is called after burn effect. But I know you don't care about the science, you just want to know what to expect, right?
Well, Turbo Fire is a super fun way to work out. She pushes you very hard for a short amount of time and then follow that with a short break. The moves are based on kick boxing moves, dance moves and other full body moves to really engage your muscles to help them burn the most calories while getting lean and toned. Also, the music in these workouts is really pumping and driving you to give it your all. Just think about Rocky and how that music always gets people pumped, whether you like boxing or not, we all feel really great when we hear it and we feel invincible. It is the same with the music in Turbo Fire.
I mean, seriously! We have all fell prey to great looking products on TV that claim to be the end of our weight loss frustrations but in reality they are nothing but garbage with great marketing teams behind it. No wonder why we don't trust it very much when we hear about a new trainer or diet that claims to help people loose weight. Wouldn't you agree?
Fortunately, Chalene Johnson's new program Turbo Fire is very good! This program promises to help you burn 9 times more calories than regular cardio. Let me explain how this is possible: with regular cardio you burn a specific amount of calories while you are working out, but the calorie burn stops when you are finished. Not so with Turbo Fire. But, why not?
The reason is simple: this workout is based on high intensity interval training or HIIT. Which she actually calls "hits". Interval training has been scientifically proven to keep burning calories up to 48 hours after you have stopped working out in what is called after burn effect. But I know you don't care about the science, you just want to know what to expect, right?
Well, Turbo Fire is a super fun way to work out. She pushes you very hard for a short amount of time and then follow that with a short break. The moves are based on kick boxing moves, dance moves and other full body moves to really engage your muscles to help them burn the most calories while getting lean and toned. Also, the music in these workouts is really pumping and driving you to give it your all. Just think about Rocky and how that music always gets people pumped, whether you like boxing or not, we all feel really great when we hear it and we feel invincible. It is the same with the music in Turbo Fire.
2012年7月11日星期三
How to Get Rid of Cellulite Quickly - Guaranteed Advice for Beautiful Hips and Thighs
The image of that super sexy model on the cover every time we read the latest issue of Cosmo magazine is enough to give us a complex. We girls can only sigh as we wonder why we can't ever look as perfect. In that skimpy bikini, she is a vision: all the perfect curves, not a shred of fat, and absolutely no traces of cellulite.
We mere mortals can take solace in the knowledge that the power of airbrushing can certainly do wonders to that picture. But this doesn't remove the harsh reality that our flabby arms look like chicken wings and our butts and thighs have the look of crumpled cottage cheese. Not only do those models on magazine covers (even if they're airbrushed) remind us of our lowly appearance, looking at our unsightly cellulite deposits is enough to drive us to depression.
Cellulite is nothing more than fat cells that have grown to such an extent that they have pushed through the connective tissues of the skin, thus giving it that infamous dimpled "cottage cheese" or "orange peel" look. Like any form of excess fat, this is caused by too many donuts, French fries, hotdogs, quarter pound burgers, soft drinks, sugary sweets, a highly-sedentary lifestyle, and stress. And because this seems to be the way of life these days, it is no wonder that more and more women are experiencing self-esteem issues due to cellulite.
While getting rid of any fat, cellulite included, can be a tough call (particularly if it has been lodged there for a long period of time), this does not mean it can't be removed. You don't have to go through extreme surgical procedures or purchase expensive creams to melt cellulite away. There is no magic pill for weight loss. If someone tells you otherwise, then be on guard.
There are practices, however, that any determined girl can do that have been proven to get rid of cellulite. Take note, however, that these do not promise overnight cures -- no such thing exists. These take hard work, focus and willpower. If you view these practices as a lifestyle rather than a one-shot deal, you'll not only get rid of cellulite, you'll put it away for life.
1. Mind what you eat and drink. Our cellulite problem most often starts here. Junk food, fast food, soda, alcohol, processed foods, too many fatty meats, too much sugar -- all of these contribute to the deposition of fat in our bodies. If you're serious about getting rid of cellulite, you've got to cut back on these things and ensure that fruits and vegetables are in abundance in your diet. Get hydrated by drinking 8 to 10 glasses of water a day.
2. Keep moving. No amount of dieting will ever get rid of cellulite if you don't exercise. Only by breaking a sweat can you make your muscles firm and toned, and consequently make the cellulite less visible. Ride a bike, stretch, do yoga, Pilates, swim, dance, play Frisbee, walk -- all of these activities will certainly go a long way towards getting rid of that fat.
3. Live healthy. Manage your stress. Meditate. Treat cigarettes and alcohol like the plague and excessive partying like a scourge. If you're serious about getting rid of cellulite, you're going to have to avoid these toxins that poison your body and contribute to the formation of cellulite.
We mere mortals can take solace in the knowledge that the power of airbrushing can certainly do wonders to that picture. But this doesn't remove the harsh reality that our flabby arms look like chicken wings and our butts and thighs have the look of crumpled cottage cheese. Not only do those models on magazine covers (even if they're airbrushed) remind us of our lowly appearance, looking at our unsightly cellulite deposits is enough to drive us to depression.
Cellulite is nothing more than fat cells that have grown to such an extent that they have pushed through the connective tissues of the skin, thus giving it that infamous dimpled "cottage cheese" or "orange peel" look. Like any form of excess fat, this is caused by too many donuts, French fries, hotdogs, quarter pound burgers, soft drinks, sugary sweets, a highly-sedentary lifestyle, and stress. And because this seems to be the way of life these days, it is no wonder that more and more women are experiencing self-esteem issues due to cellulite.
While getting rid of any fat, cellulite included, can be a tough call (particularly if it has been lodged there for a long period of time), this does not mean it can't be removed. You don't have to go through extreme surgical procedures or purchase expensive creams to melt cellulite away. There is no magic pill for weight loss. If someone tells you otherwise, then be on guard.
There are practices, however, that any determined girl can do that have been proven to get rid of cellulite. Take note, however, that these do not promise overnight cures -- no such thing exists. These take hard work, focus and willpower. If you view these practices as a lifestyle rather than a one-shot deal, you'll not only get rid of cellulite, you'll put it away for life.
1. Mind what you eat and drink. Our cellulite problem most often starts here. Junk food, fast food, soda, alcohol, processed foods, too many fatty meats, too much sugar -- all of these contribute to the deposition of fat in our bodies. If you're serious about getting rid of cellulite, you've got to cut back on these things and ensure that fruits and vegetables are in abundance in your diet. Get hydrated by drinking 8 to 10 glasses of water a day.
2. Keep moving. No amount of dieting will ever get rid of cellulite if you don't exercise. Only by breaking a sweat can you make your muscles firm and toned, and consequently make the cellulite less visible. Ride a bike, stretch, do yoga, Pilates, swim, dance, play Frisbee, walk -- all of these activities will certainly go a long way towards getting rid of that fat.
3. Live healthy. Manage your stress. Meditate. Treat cigarettes and alcohol like the plague and excessive partying like a scourge. If you're serious about getting rid of cellulite, you're going to have to avoid these toxins that poison your body and contribute to the formation of cellulite.
2012年7月10日星期二
Butt Exercises - Is Having a Nice Butt Something You Are Blessed With?
I used to think that having a nice butt was just something you were blessed with. Sort of a either have it or you don't type of deal. That was until I found out about the Brazil butt lift. Your derriere is made up of 3 major muscles: gluteus maximus, gluteus medius, and gluteus minimus. The Brazil Butt Lift is a method designed to target all these areas in the most effective way possible. It uses Brazilian dance, cardio, and lower-body sculpting moves to firm up or lift you buttocks.
The butt, hip, and thigh area is the fat accumulating problem area for most women. But there are many every day exercises you can do to help keep fat at bay. Activities such as:
Walking
Biking
Running
Taking the stairs instead of the elevator
These are just a few ways you can help firm up your hips, thighs, and butt without putting in a ton of effort. But if you want dramatic results you may have to step it up a notch.
The best butt exercises are squats, lunges, and step ups. For squats stand feet hip-width apart and bend the knees making sure they stay behind the toes. You want to imagine you're about to sit in a chair sticking your butt out behind you, but keep torso upright and contracted. Push into your heels to come back up.
Lunges are great because they work every muscle in your legs. On the front leg you'll work the hamstrings and glutes. On the back leg you'll work the quads and calves. Just put one foot in front of you about hip-width apart and bend at the knee. Again, take care that the knee does not extend past the toe.
Step ups are great for the glutes. For step ups just place one foot on a platform or step and push through the heel to lift the body up. One thing to remember is to do these exercises slow and controlled.
Not only will you work the muscles more effectively (i.e. getting faster results) but there's less likely an injury will occur. Once you have mastered these exercises you can add weights for more resistance and challenge.
The butt, hip, and thigh area is the fat accumulating problem area for most women. But there are many every day exercises you can do to help keep fat at bay. Activities such as:
Walking
Biking
Running
Taking the stairs instead of the elevator
These are just a few ways you can help firm up your hips, thighs, and butt without putting in a ton of effort. But if you want dramatic results you may have to step it up a notch.
The best butt exercises are squats, lunges, and step ups. For squats stand feet hip-width apart and bend the knees making sure they stay behind the toes. You want to imagine you're about to sit in a chair sticking your butt out behind you, but keep torso upright and contracted. Push into your heels to come back up.
Lunges are great because they work every muscle in your legs. On the front leg you'll work the hamstrings and glutes. On the back leg you'll work the quads and calves. Just put one foot in front of you about hip-width apart and bend at the knee. Again, take care that the knee does not extend past the toe.
Step ups are great for the glutes. For step ups just place one foot on a platform or step and push through the heel to lift the body up. One thing to remember is to do these exercises slow and controlled.
Not only will you work the muscles more effectively (i.e. getting faster results) but there's less likely an injury will occur. Once you have mastered these exercises you can add weights for more resistance and challenge.
2012年7月9日星期一
An At-Home 20 Minute Workout to Build Muscle and Burn Fat
There is NO NEED to go to a gym if you are looking to drop some fat and add muscle.
When you think about it, even if you live 10 minutes away from your gym, it still takes another 10 minutes once you get there to find parking, put your gear in a locker, and actually start working out! Factor in the time it takes to get changed, gather up your gear, and commute BACK to your house, and we are talking about pretty close to an hour just getting to and from the gym!
Who has that kind of time anymore?
At Home 20 Minute Workout - The Solution
Here is a workout that takes around 20 minutes, doesn't require expensive equipment, and targets fat loss/conditioning along with upper body muscle growth and lower body strength.
Let's cut to the chase.
Home Workout in 20 Minutes:
***IMPORTANT*** First, warm up doing a few easy sets of pushups, bodyweight squats, and towel pullups (throw a rolled-up towel over something strong like a branch or beam in the garage, and pull up!).
Then, the workout begins:
Sandbag Clean and Press x 8 reps(see below for instructions on how to make your own sandbag for around $15)
Towel Pullups for 8 reps
10 Burpees (do a YouTube search for more details on this, the ULTIMATE total body conditioning exercise)
Bodyweight Rows for 8 reps(Don't waste your money on a suspension trainer when you can make one yourself for next to nothing - a quick Google search for DIY suspension trainer brings up several options)
Jumping jacks (do 50) - this is the 'active rest' component of the workout, where you allow your muscles to rest before you...
DO THE CIRCUIT TWO MORE TIMES!
The Finisher!
As a 'finisher', take a sledgehammer and swing it into a tire for intervals of 20 seconds, followed by 10 seconds of rest, repeated 8 times total. Alternate the order of your gripping hands with every mini interval (1st 20 seconds - right over left, 2nd 20 seconds - left over right, and so on.)
(these are called "Tabata Intervals, which research has shown to be extremely beneficial for conditioning both aerobic and anaerobic capacities)
Make Your Own Training Sandbag
Get a used army surplus duffel bag, buy 75 pounds of pea gravel (around $3), dump the pea gravel in the bag, zip tie it shut, duct tape around the zip ties so you don't cut yourself, and...
VOILA!
You have yourself a workout tool that will build total body strength and TORCH bodyfat!
20 Minute Workout At Home - Wrapping Up
So now you know how to get an amazing workout in, WITHOUT going to the gym.
All that's left is to actually DO IT!
When you think about it, even if you live 10 minutes away from your gym, it still takes another 10 minutes once you get there to find parking, put your gear in a locker, and actually start working out! Factor in the time it takes to get changed, gather up your gear, and commute BACK to your house, and we are talking about pretty close to an hour just getting to and from the gym!
Who has that kind of time anymore?
At Home 20 Minute Workout - The Solution
Here is a workout that takes around 20 minutes, doesn't require expensive equipment, and targets fat loss/conditioning along with upper body muscle growth and lower body strength.
Let's cut to the chase.
Home Workout in 20 Minutes:
***IMPORTANT*** First, warm up doing a few easy sets of pushups, bodyweight squats, and towel pullups (throw a rolled-up towel over something strong like a branch or beam in the garage, and pull up!).
Then, the workout begins:
Sandbag Clean and Press x 8 reps(see below for instructions on how to make your own sandbag for around $15)
Towel Pullups for 8 reps
10 Burpees (do a YouTube search for more details on this, the ULTIMATE total body conditioning exercise)
Bodyweight Rows for 8 reps(Don't waste your money on a suspension trainer when you can make one yourself for next to nothing - a quick Google search for DIY suspension trainer brings up several options)
Jumping jacks (do 50) - this is the 'active rest' component of the workout, where you allow your muscles to rest before you...
DO THE CIRCUIT TWO MORE TIMES!
The Finisher!
As a 'finisher', take a sledgehammer and swing it into a tire for intervals of 20 seconds, followed by 10 seconds of rest, repeated 8 times total. Alternate the order of your gripping hands with every mini interval (1st 20 seconds - right over left, 2nd 20 seconds - left over right, and so on.)
(these are called "Tabata Intervals, which research has shown to be extremely beneficial for conditioning both aerobic and anaerobic capacities)
Make Your Own Training Sandbag
Get a used army surplus duffel bag, buy 75 pounds of pea gravel (around $3), dump the pea gravel in the bag, zip tie it shut, duct tape around the zip ties so you don't cut yourself, and...
VOILA!
You have yourself a workout tool that will build total body strength and TORCH bodyfat!
20 Minute Workout At Home - Wrapping Up
So now you know how to get an amazing workout in, WITHOUT going to the gym.
All that's left is to actually DO IT!
2012年7月8日星期日
Don’t need to sweat hard
At least not to improve your intelligence score (IQ). Studies show that less vigorous exercise (light daily physical activity that don’t make you breathe hard) were associated with higher IQ, but neither higher levels of vigorous exercise – exercising at high intensity for at least 20 minutes nor walking – 1 to 3 times per week- were associated with IQ. However, vigorous activity at work or on home was associated with higher IQ. Definitely exercise plays a role on keeping you smart, but the jury is still out on the intensity that maximizes the benefits. Meanwhile, this study provides some guidelines to improve your intelligence (Journal of Physical Activity & Health).
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
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