Tips for Health » Bodybuilding

Tips for successful weight loss

Viliyana FIlipova — Sun, 04 Sep 2011 12:58:37 +0000

Numerous observations show that after a strict diet weight for most people recover very quickly and some even exceed the previous frames. There are many tips on how not to reach this very desirable result. Below we have tried to list a few of them which nutritionists believe that the most effective and largely can not guarantee success in the fight against obesity:
1. Do not despair of the first failure! Even if you tried to follow a strict diet and she has failed. The most common reason for failure is poor knowledge of the human body. About 98% of obese people are absolutely normal metabolism. To successfully combat overweight actually need most of all knowledge, credibility and determined attitude.
2. It is important to realize the mistakes. Discover your weaknesses or contact a dietician for advice.
3. Remember that “hatred” are simply fat food supply, which for some reason the body has decided to accumulate. They should be used for energy purposes. This feeling is more productive than the obsessive thoughts of deliverance from the weight of each price. It is proved that will deal with the diets, crash and recovery of weight, fattening person much faster than if you never tried to weaken.
4. If you want to lose weight, choose a lifestyle that leads to gradual weight loss. Before changing your eating habits and to move, ask yourself: “Would I do this if not get ready to lose weight?”. If yes, then you’ve probably found what you need.
5. Everything you plan to do should you like and brings you benefits – no matter which order you have started.
6. Do not try to lose weight ever – the body can not all the time to spend fat. Make up two diets. The first to be unloaded and it really weakens. The second has to be softer – it just should not allow you to gain weight.
7. Avoid painful diets and excessive workloads. This is dangerous because it affects the quality of life, and it soon appeared willing to dump all these efforts.

8. Medicines and food additives, or at least help a little short in the fight against obesity. They mostly to accelerate weight loss. Accumulation of fat is a normal process and no drugs in medicine for normal processes.

9. To not eat late, stay up earlier! Besides all sleep easier and weight control.

8 simple tips how to burn 100 kcal

Viliyana FIlipova — Mon, 20 Jun 2011 11:04:31 +0000

No matter what you eat and how much and how many calories you burn, you might say nutritionists. And if you want to lose weight, just burn more energy than ingested food will generate. Here are 8 easy ways to burn 100 calories more – advice from the experts:
1. Play outside with the children.
If you spend with them (and join in their games) for 17 minutes burning 100 calories is guaranteed. Moreover, the children probably will like it and will hardly refuse to have with them longer.
2. Do not rush to order food by phone and dedicate a half hour of its preparation.
It is estimated that as much time spent in the kitchen, he planned to spend enough calories. And if the food we cook is low calorie and it will be an added bonus.
3. Walk the dog for 20 minutes early.
He did not get angry that runs more than you want and you have to chase him. It actually helps in this way.
4. Be romantic.
Half an hour dancing with spouse (even if they are very slow) would be enough to get rid of 100 calories. Not only movements but also emotions, burn energy.
5. Indulge in a hobby outside the home.
100 calories less significant 15 minutes bowling, 30 minutes on the lawn with a Frisbee or a kite, 13 cards are dealt in. .. Golf 18 minutes.
6. “Meet” with friends or relatives in the network.
It seems incredible but true – half an hour “chatter” on the keyboard are exactly equal to 100 calories burnt.
7. Take a look at the flowers and home.
20 minutes devoted to each day are sufficient for the objective pursued.
8. Wash the car.
If the weather is warm enough to not have to go wash up, use your own hands. And any time spent in the sun means more fresh air and a few more rays.

Climbing of stairs burns more calories than jogging

Viliyana FIlipova — Sat, 16 Apr 2011 20:13:27 +0000

The climbing stairs burns more calories than jogging on the path to the gym or jogging in the park, say researchers from the University of Birmingham, UK. The regular stair climbing can reduce your weight, improve performance of the cardiovascular system and normal cholesterol levels. This is an effective way to deal with obesity, which becomes a major problem for all age groups
For stair climbing is required more energy than running or playing football, regarded as one of the most active sports. The study by British scientists involved 120 men and women between 25 and 35 years who suffered from overweight. The results indicate that heat when climbing stairs rising three times more than in football or jogging.
The doctors recommend for good health to use stairs instead of elevators. This will help you to keep good condition of your body and together with this will consume more energy than morning jogging.

Green tea makes you waist thin

Viliyana FIlipova — Tue, 01 Mar 2011 13:40:27 +0000

According to the recent research into green tea is especially suitable for people who diet, helping to more rapid degradation of fats, especially for patients complaining of heart problems, as with many mental illnesses. Survey results show that the use of drink green tea accelerates metabolism, helping to burn more calories in same amount of food consumed. The main reason that refreshing drink is becoming more popular is that it successfully reduced fat sediments retained in the abdomen and waist, and as we well know, maintaining a slim waist is one of the most labor-intensive tasks. Unexpectedly and the confirmation of the fact that green tea contains caffeine levels that are equal to those contained in certain types of coffee. This explains the effect and refreshing drink, but lighter taste compared to coffee makes it a lot of people.
Furthermore, caffeine, which is rich in green tea is associated with tannin and the impact it has on the body. Antioxidant ability of green tea are well known, but they continue to gather new fans of the drink every day. Antioxidants scavenge for free radicals in the body, thereby reducing the rate of aging of the body.
As many are the benefits of green tea, however, it is daily dose should not exceed 3-4 cups.

Tips to calculate how much fats you have gained

Viliyana FIlipova — Sat, 27 Nov 2010 01:46:41 +0000

The most people define the state of your body weight. But with age the body composition changes: muscle tissue is gradually replaced by fat. If a person not engaged in exercises to strengthen muscles, they become less and begin to accumulate fat. This is especially true for women. Withdrawal can not be a strong indicator of health and beauty. A more accurate “tool.” Many people resort to popular spreadsheets for the ratio between height and weight. But specialists in sports medicine stressed that these indicators do not give full information as to be recorded and the type of physique, reported magazine Prevention. Already appeared and tables reporting type build: lean, mean, wholesale. At the same height difference obtained from 5-6 pounds. But they are not sufficiently objective. To determine the amount of excess fat, you need to calculate the fat content of the general composition of the body. The certain amount of fat is vital for the proper functioning of the body – from 12 to 15% of the total mass of the body. Fat accumulated over that norm harm health and of course spoil the shape. The percentage of fat is estimated as follows: 10-20% – excellent, 20-25% – good, acceptable 25-30%, 30-35% – well, 40% or more – the comments were unnecessary. For men the rates were slightly lower because of the structure of the body of their gender.
There are two basic ways to calculate the concentration of fat:
1. By tailoring M
Measurement using a sewing m waist (just above the umbilicus) and hips (at the widest part of them). The ratio of these two “risk areas” is an accurate indicator of the condition of the body. Of course, if the ratio increases, fat is accumulated, if it reduced – fat is lost. Divide the width of the waist width of the hips. As individual and structure of the body, the resulting number should not exceed 0,8. Otherwise, you should seriously think about reducing fat.
2. So-called “Clipping” of the skin
Pinch your thumb and forefinger skin fold at the back of the shoulder (slightly higher than the armpits). Let your skin, but do not alter the position of the fingers. The distance between them must be measured with a line and you will receive the depth of the crease. If it is more than 2.5 cm, then under the skin has excess fat. Time to take action. And yet no more accurate and truthful method of standing in front of the mirror.

How to keep your motivation to follow diet

Viliyana FIlipova — Sun, 01 Aug 2010 10:16:30 +0000

It is clear: the motivation is something good and necessary. But sometimes seemed erratic – goes exactly where it’s not we want – in the middle of so good a weight loss program. And we are doing as well. Then, one day just the right direction and losing all interest in moving forward in the direction. I just noticed that our pants started to become wider and everything collapsed. And so we want to continue with the diet. But day after day, our best intentions slip and can not figure out how to motivate again. It is interesting how when motivation is high, a person feels full of energy, focused, driven to act decisively. Nothing can stand in our path and always moving in the right direction and doing things completely. But once you lose motivation, inertia prevails. We continue to say that we want to change, but we can not even go out the door. A packet of chips seems more easily achievable and desirable in planning, measuring and cooking. And yet – how to reclaim and motivation to stick to pre-selected program:
First, it is important to realize: the motivation is not constant. Do not “get” or riding freely, but must continually strive to maintain it. For this reason it is strictly an individual, ie everyone should find their own. Instead of depending on external crises which we operate, we can find a way to get up – cause reactions, to be energizing to the end, to achieving our goals. Indeed, motivation is an opportunity, not a burden or something annoying. Only with this attitude we can find the forces we need to support it.
Here are some ideas that can help us:
Make a list of at least 10 reasons why you want to lose weight or not filling. If you have already done, but something does not work, make a new one. And then remove the previous one and compare them. Every time you start to lose motivation, read your list and use it as an incentive to stick to their diligence.
If you just say “Some of the coming days I will start.” Unlikely things will happen. Whether you’re starting a new diet or back in the gym, you must stick to its decision – every day – to see results. So build a strict plan is 100% necessary. As well as careful adherence to it.
When you do not think about diet or exercise program with, it’s usually the time at which you need most from them. So (unless you are physically unwell) do not allow the mood to prejudge your actions. Think you new ways to motivate yourself and continue to follow the program – even if you do not want to do it. Then the good results are even more sweet.

Is the slimming tea really healthy

Viliyana FIlipova — Fri, 23 Jul 2010 06:52:25 +0000

Recently, a very fashionable to drink tea, which allegedly promote weight loss. These drinks are made mostly of herbal supplements, but it appears that with the positive effects they can cause and side effect – to affect the colon by accelerating the movement of its content. Some of them contain resinous substances which cause irritation of the lining of the intestine. Appear lower abdominal pain. It is very difficult market to find a slimming tea, which has no side effects. Their decrease is recommended to use this tea on an empty stomach before breakfast or evening after dinner, as his relief began to show after about 8-10 hours. Prolonged use of these teas are also not safe for health. In the body may affect the water exchange, leading to shortages of micronutrients and other essential substances. With the termination of the use of tea, intestines become sluggish again. The media often promoted for weight loss products, appetite suppressants, even until his disappearance. They also prepare plant-based. People suffering from cardiovascular disease should contact their doctor and not to engage in self with biologically active additives. Suppress appetite, alertness, increased ability to work – all this characterizes the initial stage of application of preparation. Then the excitement is changed by the delay appears sleepiness, increased fatigue and nervous exhaustion builds up.
Caffeine often enter into the composition of such preparations and enhances the activity of the stomach, but prolonged use and the simultaneous withdrawal of food can lead to development of gastric ulcer. Tablets containing caffeine should not be taken by people who suffer from hypertension, insomnia, and also the elderly. Preparations for the reduced appetite are particularly harmful to pregnant women. All future or nursing mothers should not strive to lose weight. New research by scientists from Italy, quoted by the magazine Prevention, shows that preparations for reducing appetite cause increased blood pressure in the lungs. Data from this study reveal that most people who adopt similar preparations develop diseases of the heart and lungs, as well as hypertension, accompanied by shortness of breath, increased fatigue and dizziness. Continued acceptance of preparations can cause nervousness and depression, but also negatively impact the function of brain.

Burn more calories

Viliyana FIlipova — Wed, 14 Jul 2010 11:28:30 +0000

You are so busy that there is absolutely no time to sport? You are wrong. Although we live in a world filled exclusively with work stress, tension and family obligations, we can still find the time, even less for a certain amount of sport in our hectic lives. To stimulate your creativity, we offer 10 tips for busy people to say:
1. When you wake up, do 10 minute workout. Choose only three exercises to perform properly for 10 minutes without stopping. For example, on Monday to do “easier” push-ups, followed by crunches and attacking forward on Tuesday to lend a hand shrub thighs, lifting the legs of the supine position and push-ups with your hands a little distance from each other (for the triceps).
2. Hectic move to work and back. If you takes 10 minutes to walk somewhere, try to do it for 8. If you do not need to go, Be creative – stay on board one stop sooner than the bus or park farther away from work.
3. If you have stairs in the block house or workplace, use them instead of the elevator. The more often you upload them, the better for your health and figure.
4. While standing in one place, from time to time you can play called. isometric exercises tighten the muscles. For example, while you’re seated, your abdominal muscles abbreviate for 30 seconds, making sure to breathe normally. In this way you can train almost any greater muscle group in the body. Contrary to expectations these exercises are quite effective. Do them several times a week and you will feel the difference.
5. Invest in several Euro pedometer (pedometer). This is a small device using, which can measure the distance walking distance. Try each week to travel a little more.
6. In the evening you are totally exhausted and just want to be in front of the TV. Before that, try this technique: take a 5-minute break from the TV in which to burn extra calories and strengthen muscles. During those five minutes can do crunches, and then to return to TV viewing. Take several breaks during which Train different muscle group.
7. Take two steps at once. This will train both legs and seat muscles.
8. Perform the above advice with a friend. Almost certainly you can find someone in a similar situation with such a desire – a friend who wants to train and weakening of fun and entertainment. His support will motivate you further and this will make you more creative in finding time for exercise.
Already guessed that described above tips will make your Olympic athlete or the next Mr. Olympia, but that is not their goal. However, if you are used to keep some of them will give the start of something good and useful.

Fast weight loss is pointless and harmful

Viliyana FIlipova — Tue, 06 Jul 2010 08:58:23 +0000

Experts strongly opposed to rapid weight loss, the reasons for this are scientifically justified. Stocks of fat lie inside the fat cells. To escape from them fat, it must fall apart into their constituent parts – glycerol and fatty acids, and to perform this decomposition, it is necessary to obtain a signal of its necessity. Nature of the signal may be different, but since it comes to diets, it can be either a reduction in blood concentrations of fatty acids or increasing the concentration of degradation products, which is a source of energy and whose synthesis is needed fatty acids. They are soluble in water and transported in the blood protein albumin with. The more fatty acids in the blood is, the more albumin should be and the greater is the tenacity of the blood. , According to nutritionists is the first disadvantage of rapid weight loss. Part of the fatty acids may be used by working muscles to produce energy. The more active muscle work, the more fatty acids are activated. “Burning” of fatty acids is accompanied by the release of same products, and wood combustion – carbon dioxide and water. The mass of water is formed approximately 7.5 times greater than the mass of the “burn” fat. I.e. if you “burn” fat 200 g for a period of one week, everything is fine, but if this happened on one day, the volume of circulating blood was increased by 1.5 liters. And this leads to loading of the heart and kidneys, therefore, there is the second negative.
If the muscles do not work, fat cells have once – to the liver. The more fat cells there are in the blood, the greater is the probability of superimposition of cholesterol in the vessels. This means that snowball breakdown of fats, some of them not lost, and accumulate, ie rapid rates of weight loss leading to heart attack and stroke. This is the third disadvantage of rapid weight loss. The ability of the liver to form a transport form of fat is certainly not infinite. All redundant molecules accumulate in the body. This is called regeneration of fatty liver or fatty cirrhosis.

Correcting Autumn Diet

Viliyana FIlipova — Wed, 23 Jun 2010 04:11:30 +0000

It’s not unusual person to curve right way (healthy eating) in the winter – after all, who would see something in those thick wool sweaters? But … Spring has come and with it the time to download thick clothes and show the world what we are “made” … Do not stress – a few small changes in your daily diet will help you to get in shape.
Here are 3 easy ways to start:
1. Grab for vegetables
In a recent study by scientists from the University of Pennsylvania, says that large salad with low content of calories consumed as an appetizer, can help to reduce caloric intake with other food. Scientists have found that when they eat a salad before the main meal, people eat less then, reducing total calorie intake by 12%. Calorie salad may include lettuce, carrots, tomatoes, celery, cucumber, flavored non-fat and low fat cheese. The study finds that large portions of salad create a feeling of full stomach, even if you are poor in calories consumed vegetables.
2. Hot … oatmeal
Yes, this is the first thing you should do in the morning. Hot oatmeal contains only one fifth of the calories of dry cereal, said Jay Kenny, an expert on weight control in Florida. Warm corn kernels have only 300 calories for 500 g. dry breakfast cereals contain between 1400 to 2000 calories for the same amount. Consumption of high-fiber breakfast may also protect against diabetes, cardiovascular disease and some cancers.
3. Think in green
Speech when it comes to drinks, green tea is a healthier choice than soda, “says Molly Kimball, a specialist in nutrition from New Orleans. A bottle of soda contains 140 calories, which corresponds to 9 tablespoons sugar. Green tea has 0 calories.