The Guide To Weight Loss & Great Abs

Wednesday 28 August 2013

Saturday 15 September 2012

Does Increased Water Consumption Aid Weight Loss?

A lot of people are actually oblivious of the reasons why they are constantly being reminded of the need to drink sufficient amount of water on a daily basis. Consequently, when it comes to the issue of whether water actually aids weight loss, the more oblivious and perhaps confused a lot of people might be.

To begin with, it is actually an established fact that the daily drinking of sufficient amount of water is highly capable of assisting an individual achieve a significant amount of bodyweight loss. The problem is that a lot of people simply do not drink enough amount of water in order to reap the tremendous benefits of using water as a weight loss adjuvant.

The human body is largely made up of water as it constitutes about 45-75% of total bodyweight. Most of the variability in body water composition is due to the differences in individual body fat composition as well as the age and gender of the individual. Generally, fat-free mass (lean muscle mass) is about 70-75% water while body fat contains just about 10-40% water. An average adult man's body water percentage is about 60% while it is about 50% for the average adult woman mostly because men have more fat-free mass than women.

Physiologically, water is involved in so many processes that take place within the human body while also being a by-product of some these processes. In the body, water helps to dissolve simple elements, ions, and large organic compounds and therefore acts as a medium for various enzymatic and chemical reactions to take place within the body.

Furthermore, water can be said to be very vital to digestion and metabolism while it also helps in other physiological functions such as the regulation of body temperature; lubrication of joints; transportation of nutrients and oxygen to cells in the body through the blood; boosting the bioavailability of plant nutrients; and also the reduction of body toxicity through flushing out toxins and waste products.

Obviously, drinking the right amount of water on a daily basis is very important for our survival but when it comes to achieving permanent weight loss, there is need to drink more significant amount of water in order to raise the body's overall metabolism.

Nevertheless, what are the real reasons why drinking plenty of water on a daily basis is said to aid weight loss? Essentially, water aids weight loss through the following mechanisms.

1. Improved Kidney and Liver Functions

While part of the liver's major duty is to break down and metabolize (burn) fat, the main function of the kidney actually has more to do with getting toxic waste products that build up from various metabolic processes out of the body.

However, in a state of dehydration or when there is inadequate water intake, the functions of the kidneys may be greatly hampered resulting in toxic wastes not being properly flushed out of the body, a condition that causes increased body toxicity.

On communication of this water-deprived state of the kidneys and the toxicity level of the body to the liver, the liver subsequently turns its focus to retaining as much as water as possible in order to help with the elimination of toxins from the body.

This "distraction" or extra task placed on the liver by the kidneys due to inadequate water intake for the kidneys to function properly causes a significant reduction in the overall productivity of the liver especially in terms of metabolizing (burning) fat. This condition does not only tax the liver but also promotes the storage of unwanted body fat. Therefore, the daily drinking of adequate amounts of water goes a long way in boosting the overall functionality of both the liver and kidneys.

2. Prevention of Body Water Retention

Lack of adequate water intake over a period of time forces the body to assume a state of drought and in a bid to protect itself against dehydration, the body starts to hold onto the water it already has while equally conserving as much as possible any further water intake.

Dehydration is what actually makes the body to start holding onto the water it already has and not that the body retains extra water whenever a lot of water is drunk. This water retention when the body is dehydrated is what causes most of the extra weight and inches a lot of people are carrying around on their bodies especially around their belly, thighs, arms etc. and which generally makes them to look bloated.

The regular intake of adequate amounts of water can help the body to de-sensitize itself of the feeling of drought and to stop holding onto water thereby causing a significant reduction of bodyweight.

3. Appetite Suppression

Interestingly, several research studies have observed that the brain is actually not that effective in differentiating between the feelings of hunger and thirst as both conditions are simply requesting for something to fill the available space in the stomach.

Water normally fills you up and it is generally considered to be a natural appetite suppressant. So when next you are feeling hungry, remember that your body might simply be indicating that it is feeling dehydrated or thirsty. Therefore, instead of reaching for a snack, try substituting it with a glass of water and wait for about 15 minutes to see if the pangs subside.

4. Metabolic Enhancement

Water performs a very important role in the process of metabolism as it is needed by several enzymes and hormones that regulate energy and fat metabolism. However, a state of dehydration can slow these processes resulting in reduced energy levels which make exercising and other physical activities that boost metabolism more difficult.

Furthermore, adequate water intake allows digestive enzymes to be more effective at breaking down ingested foods thereby producing more energy for the body to utilize. Increased water intake also boosts energy levels by acting as a medium through which nutrients are more promptly delivered to body cells that require energy.

In summary, it is obvious that daily drinking of adequate amount of water and achieving permanent weight loss are two inseparable phenomena. Besides increasing the functionality of your liver and kidneys for provision of overflowing vitality and energy throughout the day, daily drinking of adequate amounts of water reduces your waistline and lets you achieve your permanent weight loss goals

Article Source: http://EzineArticles.com/7198871

Wednesday 12 September 2012

Do you really need Cardio workouts for great abs?

In this article, I have an intriguing discussion about cardio workouts, which will hopefully get you thinking outside the box.

This week I'm posing the question to you... Do you really need cardio training to get great abs?

Most of the fitness buffs, or in fact anyone trying to get in shape or lose stomach fat, consider it a fact that they need "cardio" exercise to accomplish these goals. They would never ever even question it.

What exactly is "cardio"?

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call "traditional cardio". Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, "cardio" exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I'm not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you blowin', it's cardio. I couldn't care if you're holding dumbbells or a barbell and everyone calls it a weight training exercise...it's still conditioning your heart.

Let's take a look at a couple examples. Take a barbell (or dumbbell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn't matter if you're not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you'll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren't burning, heart racing, and you're gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you're not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity...something that can't be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Friday 31 August 2012

6 Key Tips On Losing Weight Healthily

There are many 'so called weight loss tips', but here I have narrowed them down in to what I believe are the 6 best tips on losing weight healthily

1. Change your lifestyle: If you’re going to insist on calling this a “diet,” then the chances are, you’re going to gain all that weight back and quite possibly MORE than what you started with a few months ago. Diets are temporary, however habits are not. These are the key to losing weight, if you can change your habits you’re putting yourself on course for long term, and most importantly, continual success.

2. Dietary control and exercise: Sadly, there is no magical solution to weight loss. However it is true what they say you know, all you have to do is watch what you eat, and spend more energy than you consume. It really is that simple, yet over 1,562,307,878 are currently overweight n the world, and that is rising at a rapid rate as I type this now! So while the methodology behind weight loss is simple, weight loss in itself is an extremely difficult task, however the rewards you will reap make it an exceptionally worthwhile task.

3. Tell your family and friends: You’re not going to lose this weight alone. If you have a family at home, then talk to them about it, your family and friends can provide you with encouragement when you need it most. Let them know what you’re going to do, and that you need their support. You want them to help you achieve your goals. You also want them share your delight when you’ve made it past a certain mark. You never know, maybe some of your newly found habits will rub off them too

4. Take photos throughout: In my opinion this is one of the most under rated weight loss tips. It may suck to see yourself as a bit of a teletubby. However, there’s no easier way to illustrate your progress and also inspire you towards more. The “after” photos are far easier to look at than the ‘before’ photos admittedly. However on your battle towards beating weight loss there’s nothing more inspiring than seeing yourself continuously losing weight. And once you see your fantastic new body compared to your old one, you’ll never go back.

5. Set realistic goals: The chances are, you could probably lose 30 pounds in a week if you work out 15 hours a day and eat nothing but spinach – but we’re human. A favourite saying of mine is “Slow and steady wins the race”. I believe this to be the case again here. Make small achievable goals, in order to achieve these goals they MUST be reasonable. An acronym I like to use for setting goals is to keep them SMART. Specific, measurable, achievable, relevant, and time bound. Keep your goals to this and with grit and determination you can achieve them.

6. Identify your exercise: Another important aspect of weight loss, exercise! You may like running, so run. You might like dancing, so dance. You might like swimming, so swim! Find one that works best for you and one that also isn’t too much of a chore for you to do regularly throughout the week. There’s no point picking a routine that you don’t like – make sure it’s something you enjoy. You could even try getting a running buddy or a swimming buddy as this can help pull you of bed to get that exercise done! But most importantly, get yourself in to that routine and enjoy what you’re doing.

Monday 20 August 2012

5 Healthy Weight Loss Myths - And Why You Shouldn't Believe Them!

How many diet books have you read that promised a new, miraculous way to help you finally shed your extra pounds? Maybe it's a little pill that is supposed to suppress your appetite or a fancy new piece of exercise equipment that people buy into because they are looking for an easy way out. The reason these fads never work is because cheaters never prosper in life, and you simply cannot have a healthy weight loss and keep it off for good overnight.

No matter how they masquerade it, the core of any successful healthy weight loss program always comes down to the same philosophy: live a healthy lifestyle. Proper nutrition combined with exercise on a daily basis is the winning combination. And yet, we still manage to screw it up. In an attempt to cut through all the obstacles, here is a list of the most common myths people believe that sabotage their healthy weight loss goals.

Healthy Weight Loss Myth #1: It doesn't matter what you eat, as long as you eat less.

If all foods were made the same, we would all be living on chocolate chip cookies and root beer floats. Unfortunately, the human body is complex and needs a variety of nutrients to work at its best. When you begin a diet by eating less calories than your body is used to, proper nutrition is a must. This becomes even more important when you add exercise into the mix.

If you want to achieve a healthy weight loss, your body needs to function as well as it possibly can. Taking a soy-based meal replacement shake and daily vitamin in addition to an healthy food choices and fitness regimen is how I not only lose 70 pounds 15 years ago, but I also was able to get off all my asthma medications. The body can perform miracles when you provide it with proper nutrition.

Healthy Weight Loss Myth #2: The less you eat, the better your results.

If you are not getting enough calories, your body will use fat as fuel, but it can only do so much of this before serious breakdown happens in your muscles.,so you really need to stay above 1,200 calories. Since your body is complex, it kind of has a body has a mind of its own. If you deprive it of food long enough, it is going to panic and hold on to its emergency fuel supplies (fat) in hopes of riding out the difficult period of starvation.

Healthy Weight Loss Myth #3: High Proteins And Fats Are A Healthy Way To Lose Weight.

Reducing your intake of carbohydrates can be okay in moderation, but when you eliminate them completely you are cutting off your primary fuel source. Athletes and active people cannot function properly on this sort of a diet. So unless you plan on spending your time lying on the sofa watching tv, this approach won't work. Exercise is extremely important and there is never going to be a way around that. Without it you might be able to lose weight but you will not look as healthy.

Healthy Weight Loss Myth #4: Fruits And Vegetables Are Bad

This thought process comes from the whole glycemic index (GI) craze. GI proponents say that most fruits and vegetables are low in fiber but high in sugar, so they should be avoided. This is complete nonsense. First of all, eating fresh fruits and vegetables is what man evolved on for millions of years, and people were never fat until recently. Why would these natural foods all of a sudden be bad for you?

Too much of any one food can take it's toll on the human body, but you don't have to be a certified nutritionist to determine that a handful of grapes is 1,000 times healthier than a handful of potato chips. Fresh produce is loaded with vitamins and minerals, not to mention fiber. Go ahead and try to find an overweight person whose biggest indulgence is a banana. (Not dipped in chocolate, of course!)

Healthy Weight Loss Myth #5: Fat Free And Sugar Free Products Are Healthy

Any fat free or sugar free version of your favorite junk food is nothing but a sneaky marketing ploy designed to cash in on another diet craze that did not work. Fat free does not mean sugar free and vice-versa. Cotton candy is fat free but people can not lose weight on it. Butter is sugar free but you would not want to eat it by the spoonful as part of a healthy weight loss program. A little common sense is required in order to lead a healthy lifestyle. Never judge a book (food) by it's cover (package).

As soon as the next diet craze reveals itself, there will surely be another set of myths to dispel. There is no mystery behind healthy weight loss anymore, no matter how the next so called expert tries to repackage information you already know. For a truly healthy weight loss and maintenance thereafter, focus on creating a daily diet of a soy-based meal replacement shake, smart meal and snack choices that include fresh fruits and veggies, whole grains and lean protein...and of course, exercise.

Article Source: http://EzineArticles.com/?expert=William_Winch

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