Posts Tagged ‘Diet’

Get firm and toned

February 21st, 2010

If you wish to stay slim and graceful for your whole life, it’s time to get powerful.

Let’s begin with a few facts about muscles. The amount of muscle you have determines how many calories your body uses when you’re inactive. Muscle burns more calories than fat. Many studies show just 500 gram of muscle burns 30 calories a day just being there, whereas 500 gram of fat burns just 2 calories a day! Hence, the more muscle you have, the more calories you burn.

Regular weight training can increase your basal metabolic rate ( BMR ) by as much as 15%. Your BMR is the rate at which your body burns calories even when just sitting down, sleeping and breathing; the more muscle you have, the more calories you burn.

Then there are the bone-strengthening benefits of weight training. Studies show that after six months of weight training, your spine bone mineral density could increase by 13%. If you have better bones, they will help to boost your posture and make you look leaner. Besides, regular weight training can help lower your blood pressure, fight diabetes and improve your mood.

Lean muscle also fills out your skins, so saggy cellulite tissue could be transformed into neat, toned, taut buttocks in a matter of weeks. As you work on building and firming your muscles and reducing body fat, this effectively helps to lift the skin, which can help prevent that puckering that takes place when the fibres pull downwards. This means an end to the soft, flabby skin that is a part of growing older. Recently, there is a study that found about 70% of women said their cellulite improved in just six weeks by doing weight training in their legs.

The problem with muscle is that when we reach our late thirties, we start losing it — about 250 gm of muscle a year according to some figures. That means you risk losing 2.5 kg of muscle while gaining 7.5 kg of fat every ten years if you don’t do anything to counter the muscle loss. So if you were to carry on eating the same amount of food, you inevitably gain weight.

What to do about it?

Our aim is to build in three sessions of resistance work a week. To get the benefits, you need to work until the muscles are fatigued. If you need to do dozens of repetitions to get to that stage, then you need heavier weights (more resistance) .

Even using your own body weight as resistance counts, so you can even build your muscles at home — good exercises include sit-ups, press-ups, lunges and squats. The lunge is a good exercise to master and can be done without weights to begin with. Stand with your feet together holding dumbbells by your sides with your palms facing in. Take one step forward with your right leg. With your right foot on the floor, slowly lower your left knee towards the floor, keeping your right knee at a 90-degree angle and your back straight. Press into your right foot and push yourself back to the starting position. Repeat on the other leg. Aim for twelve, building up to two or three sets over time.

Turn your daily walk or cycle into an effective resistance workout by incorporating hills or walking with an ankle or wrist weights.

Gym-based classes such as step, spinning or body conditioning involve resistance work.

If you want to build your muscle, you should cut back on fatty foods.

Eat more lean protein as it will help your body to repair the muscle fibers you may have damaged along the way. You can have chicken, tofu, lentils or nut.

Say no to margarine, butter or cheese spread. Swap those with mustard as spreads. Use tuna or low-fat turkey ham as fillings for your sandwiches.

Really really cut down one RED MEAT.

Keep away from food preserved in oil. Stick to brine or fresh water instead.

Drink clear broth or vegetable soup rather than creamy ones.

How to eat?

February 9th, 2010

If you want to be beautiful, start by taking a hard look at yourself and ask yourself “Could you shed a few pounds?”

It’s going to be hard to be beautiful or to even feel beautiful if you don’t even believe in yourself and feel in control of your weight.

But weight itself is a distraction. Why?

Well, for if you are within a healthy parameters for your height, being obsessed with losing weight could be just a way of never being happy with yourself.

Work out if you are worrying unnecessarily.

Try to motivate yourself… Well, like me I always put a poster of a sexy hottie next to my mirror and in front of my threadmill and at times I hang out with my friends who have hot bods. That’s how I keep myself focus.

Take a look at your Body Mass Index or in short we called it BMI. Your BMI is basically your weight in kilograms divided by your height in meters squared.

Say you are 60kg and your height is 1.6m,

Your BMI = Weight (kg) divided by (Height x height in meter)

What is the range like?

Less than 18.5 = underweight

18.5 – 24.9 = HEALTHY WEIGHT

25 – 29.9 = overweight

30 – 34.9 = obese

35 – 39.9 = very obese

40 or more = extremely obese

If your BMI is more than 25, it’s time to shift some fat.

Start with making some changes to your diet such as substitute processed, refined carbs – yeah all your pasta, white bread or cakes for whole grains.

Eat more protein and less of the wrong kinda fats.

Get your sport gear on and start exercising say for about 45 minutes session for three times per week.

If you hate running or jogging, try brisk walking or riding the elliptical trainer.

Makeover your metabolism

January 16th, 2010

Want to have more energy and losing weight?

Yes?Then read on.

Strap a couple of laptops round your middle for the day and you’ll soon find just how draining carrying around that extra 10lbs can be.

If you’re overweight,losing a few pounds will help your energy levels.But how do you do it without feeling more drained?Try this : it’s called calorie cycling.Versions of it have been around for years,but for some reason it isn’t trumpeted by the slimming industry.Maybe because it works.

The reason I like it is that it is realistic.It takes into account that none of us can stick to a diet all the time.Of course,some people do spend their lives on a diet stick-thin celebs are the most visible example.But if they ever slip up,they will balloon overnight because constant starvation has lowered their metabolic rate-the rate at which they burn off calories-to that of a vole.

Which brings us back to calorie cycling,because it works on the principle that by mixing up your calorie count,your metabolic rate stays on its toes,so to speak.Your metabolic rate doesn’t drop as you lose weight;in fact,its revs up.It’s thought that dieting suppresses production of an appetite-regulating hormone,leptin.High leptin production means a high metabolism; reduced leptin means metabolism goes down and your appetite goes up.This mechanism helped our Stone Age ancestors cope with famine.Now it just makes us fat.

Here’s an idea for you…

Stock up flaxseed oil,the darling of dieting gurus.This oil apparently activates leptin-the hormone that boosts metabolism.Drizzle it on porridge,salad or vegetables,or swallow a couple of spoonfuls neat.Healthy oils curb cravings,too.

Ok,how does calorie cycling work?Simple.Youdiet for a few days,then for one day you eat pretty much what you like.There is evidence that it works.Research done by the National Institute of Health in the States discovered that when healthy young men restricted calories and the binged.their metabolism rose by9% on the morning after their binge day.It’s thought binge days ‘reset’ leptin production.Below are some ideas.For more sophisticated diet plans and more advice rea The Rotation Diet,The Warrior Diet,Eating for Life and The Abs Diet.(Don’t follow any diet without your doctor’s advice if you have a medical condition or suspect you could have one.)

The hard-core version

This version means you eat lightly during the day (but frequently),and more at night.You further mix things up by dropping most carbs for a couple of days,then adding them back in.The advantage is that you are never moreĀ  than three days away from a pudding.

Eat unlimited amounts of fruits and salad during the day,with eggs as your only protein.(I strongly advised having a boiled egg for breakfast or,if your’re like me,you’ll keel over.)At night eat unlimited amounts of vegetables with a large-ish palm-sized piece of protein-beef,chicken turkey,fish,or tofu.Dont’t eay any starch or sugars.

The straightforward version

Eat around 1700 calories for four or five days.Eat around 2000 calories for one day.Eat 1700 caories for four or five days.Eat around 2000 calories for one day.You get the picture.Don’t do this for more than a month-it’s low in calories.

Typical 1700 calories

  • Breakfast – bowl of cereal with semi-skimmed milk and a small glass of orange juice
  • Mid-morning – half a dozen of almonds
  • Lunch – sandwich,apple
  • Mid-afternoon -orangeDinner – plate of chickens and vegetable stir-fry followed by a peach and a small glass of wine.