What is Wonderful about Whey Protein?

by Rick Bean

There are countless advantages to adding whey protein to your diet, the most obvious being to promote the growth of lean muscles. Using this supplement is going to give you a lot of other benefits that you might not know about. Here are some of the lesser known benefits of whey protein.

One benefit of whey protein that everyone is going to like, both bodybuilders and non-bodybuilders, is the fact that whey protein helps aid in weight loss. If you are looking to get rid of that extra flab around your stomach or you have a lot of weight to lose, whey protein is going to help you get if off.

Whey protein is going to also give your body (and your bones) extra calcium. Because whey protein is made out of dairy products, it is going to not only keep your body healthier, but the calcium is going to aid in weight loss, as well. If you don’t need to lose any weight, you can still add whey protein to your diet, because it is going to only help you lose weight, not lose the weight for you.

The third benefit to whey protein is going to be a regulation of your blood sugar levels. For bodybuilders this is going to be important because you are going to need extra energy to perform a lot of lifts. If your energy level gives out when you lift, it can be really dangerous. Whey protein is going to give you that energy that you need and give it to you when you need it. For non-bodybuilders, the regulation of sugar levels is going to be important in keeping your body healthy and to train your body to know when its hungry and when its not. Often when we have low blood sugar, we eat something really sugary to pump it back up. With whey protein, your levels are going to be regulated better and you wont get those sugar highs and lows as much anymore.

Of course, the biggest advantage of using whey protein is going to be because it helps to grow lean muscle mass. Bodybuilders primarily use whey protein to get stronger and stronger. Those people who aren’t bodybuilders can expect whey to help get them toned up.

How much protein do you need? If you are always in the gym lifting weights, you probably know that you need nearly one gram of protein for every pound on your body. If you are 100 pounds, you are going to need nearly 100 grams of protein, if you weigh 150 you will need close to 150 grams. It is nearly impossible to get enough protein without a supplement. If you are looking for a great source of protein, whey is going to be it. Those who don’t lift weights every day still might need a supplement if their diets are not perfect. Nowadays, most people don’t get enough protein. When you don’t get enough protein, you are going to have difficult workouts and be tired.

With whey, there are so many benefits to it, and the side effects are small compared to the benefits. If you are looking for a good protein source, whey protein is going to be an excellent choice for of all of these reasons.

Deep Breathing is an Exercise

Breathing deep delivers many of the same benefits of exercise - including loosing weight.

What? How can that be?

Well, it can be compared to aerobic exercise - which causes one to breathe deeply to keep supplying the blood and muscles with oxygen, which in turn, burns fat for energy. This is how weight is lost.

Breathing deeply also supplies the blood with fresh oxygen which encourages fat to be burned, even when we are doing activities that don't require much physical activity.

Now, this is not a substitute for exercises, but it does enhance the cardiovascular system and it's capacities - especially in those who are just beginning an exercise plan. Like conditioning of sorts.

Most of us do not breath deeply - it is something that we need to teach ourselves so it becomes second nature.

Practicing it a bit each day will enhance many areas of health:

• it is a natural stress reliever
  
• helps with depression and anxiety
  
• feel less fatigued
  
• less metal fog
  
• enhances body tissue functions

The shallow breathing that most of us do - especially those with desk or low activity jobs, does not deliver the necessary oxygen to the lungs and heart. And it does not clear the body of the old, used carbon dioxide wastes that we produce when we breath.

This causes the lung tissues to constrict over time and it even has an effect on the lymphatic system, which helps to cleanse the body of toxins.

As the toxins build up over time, we have muscle loss, we gain weight, we develop high blood pressure, and we are more easily fatigued.

Taking control over breathing by practicing deep belly breaths will enhance many functions in the body.

And it can be thought of as an exercise that can be easily accomplished right in an office chair or while watching tv.

No costs or extra time involved - just a few minutes spent thinking about it several times over the course of the day - and doing it until it becomes second nature.

A Pedometer

The Pedometer








My pedometer has become a permanent fixture in my pocket.

For years I used a manual step counter like the one pictured above, and it was hard to keep it attached to my waistband.

It was always falling off and I almost lost it a time or two. And I couldn't just slip it in my pocket - it wouldn't work.

In April, our family signed up for a new cell phone plan and we received new phones with it.

I chose one of the Sony Walkman ones, and it has been one of the best choices I have made.

It has a built in pedometer in it, and it records every step I take all day long - all from my pocket.

It doesn't fall off the waistband and it is not annoying.

This phone has a music player in it and to switch to the next song, you just have to give the phone a little shake.

The technology that powers that is what is used to track each swing of the leg to count each step.

Once it is calibrated to the length of your stride, it also calculates the mileage you put on with the steps.

I try each day to get at least 2500 steps in. I know this is not enough to loose weight - I have been doing this for months now.

I have read that getting 10,000 steps does work.

I will try to increase my number over the next few weeks. Once winter starts to wane, it will be a lot easier.

Up to 3500 Steps

The steps have been increasing on the pedometer. It is slow going, but just to see them increasing is a good thing.

I was averaging about 2500 steps a week ago, and now it is up to 3500, and sometimes, 4000.

We had some really nice days this past week, so getting out for a real walk felt good.

All winter long, my boys have cleared a path around the house so I could still get my steps in when the weather permitted.

Once around, my path gives me about 400 steps. Not very much, but after a few times around at a good pace, you do begin to feel it.

Another snow storm is coming tomorrow, so getting steps these next couple of days won't be easy.

But I will be making up for it in moving all the snow around - it all counts in the end!

1 Down, 38 to Go

Finally - the little butterfly has left the starting gate.

One pound has been lost and there are thirty-eight left to go.

It feels good to finally see some action on the graph below.

Only got about 3000 steps today. I will say though, that trudging through the heavy wet snow made it feel like double that amount.

I have been coming down with a cold over the last couple of days, and the cold air felt good as it helped to clear my head a bit.

Hard to keep on an exercise routine feeling this way, but it does take the mind off it once you get moving.

And loosing a pound helps a lot too!

Strength or Endurance Exercise - Which is Best?

Strength or Endurance






From reading, I have found that there are basically two types of exercise - endurance or stamina training and strength training.

I was trying to find out which is the best so I could concentrate on building my exercise routine around it.

But what I found is that they are very entwined and you really cannot do one without doing the other.

I have always considered walking to be my endurance or stamina building exercise, and I found I was correct in thinking that.

But what I didn't know is that walking also builds strength, and if you were to use small hand or ankle weights while walking, it increases the strength part even more.

The terrain, speed, and distance of the walk all work for building endurance and strength.

The more you walk, the greater the endurance gets, but the strength will eventually begin to reach a plateau.

So, doing some strength building exercise is also needed to keep those muscles performing and burning the calories and fats.

I have always used hand weights and ankle weights for my strength training, which I try to do at least twice a week.

From what I have been reading, if I walk 30 minutes each day for endurance, and do the strength training for 30 minutes each week, then I have the correct basic formula for retaining my current weight and keeping a healthy body.

By increasing the walking just a few minutes, and adding another day to the strength training, it will go a long way towards loosing these extra pounds over time.

And slowly, over time, is the best way to loose those pounds and keep them off.

These are inexpensive and easy things that I can incorporate into my daily routine.

Keeping it simple is my motto, and these exercises fit my plan for working towards a healthy lifestyle - frugally, of course.

Exercises To Lose Weight - Top 10 Calorie Burners

When it comes to exercises to lose weight anything works, since we are not all physically and mentally the same there many different types of exercise that will suit every individual.

Here’s The Top Ten Exercises To Lose Weight

1) Running: the best by far but also the most demanding. It’s hard on the joints so proper footwear is essential. running for 30 minutes can burn up to 300 calories.

2) Cross Country Skiing: another demanding sport that increases upper and lower body strength. Some skill & training is required to adopt the technique. Again, 300 calories plus can be burned off easily in 30 minutes.

3) Bicycling: depending on the resistance (hills and trails) you can burn hundreds of calories and strengthen your lower body & cardiovascular endurance.

4) Elliptical Trainer: an excellent low impact exercise that hits your core with full body movement. This is the best equipment to use indoors and a great calorie burner. Elliptical trainers also simulates cross country skiing giving you the edge before hitting the trails.

5) Swimming: a low impact full body workout that can burn 400 calories in a 30 minute span if performed vigorously. The breast stroke & crawl are high calorie burners that can significantly melt away the fat.

6) Step Aerobics: This exercise hits the legs, butt and hips and burns up to 400 calories in 30 minutes depending on the intensity level. You can join a beginner or intermediate class to learn how to step or accelerate your calorie burn in an advanced class.

7) Rock Climbing: I know this sounds like hard core to many, rock climbing can be learned quickly with the right instructor and increases lean muscle requiring constant pressure on your upper and lower body. A climbing gym is another great alternative that sheds the calories.

8) Walking: Not the most intense exercise but CAN be intensified with extra hills and steps. You could burn up to 200 calories in 1/2 hour easily. Walk with your back straight, head up and keep those arms swinging.

9) Handball or Racquetball: These 2 exercises are similar except for the equipment. These are quick moving sports that take co-ordination and timing. The cardio levels are high while building stamina and leg strength. You can expect to lose 300 calories every 30 minutes with a hard played game. Take a few lessons and check it out, you’ll love the action this sport provides.

10) Rowing: A great cardio exercise and gives your arms an incredible workout. A 145 LB person can burn about 300 calories in 30 minutes. Rowing machines are available in most gyms and are worth a try to get a good feel for this machine.

While there are other exercises to lose weight I chose these because of their diversity. They all hit different parts of the body and provide an excellent way to burn calories. Whatever your desire the main idea is to get moving doing something you enjoy that gets your heart rate elevated.

Do You Have a Comment or a Question? Just Enter It Below…

Keep Moving!

Exercise productively to lose weight

Regular exercise and a balanced diet are the best way to lose weight and keep it off for the long haul. Exercise should include aerobic exercise to elevate the heart rate and rev up the body’s fat-burning capabilities. Your exercise program should also include strength training to help build strong, lean muscles. Having greater muscle mass can help to increase your metabolic rate, which can help you burn more calories and lose weight more easily. One of the major mistakes people make when they decide to exercise is that they do not exercise productively. You must exercise productively to lose weight, or you will not be able to lose the pounds and keep them off for a long period of time.

Exercising Productively
When you’re exercising, there are several things you need to accomplish. You need to get your heart rate up to a certain level to ensure that your heart is getting a good workout and that your body is burning calories and fat. If you are not exercising productively, your body will not achieve your target heart rate and your efforts to exercise may be in vain. If you exercise productively to lose weight, you are putting in the effort to keep your heart rate up and your exercise is having some impact on your health. You shouldn’t be gasping for air, but it should not be simple for you to sing a song or carry on a conversation with someone else while you are exercising. If it is simple for you to do these things, you need to exercise with more intensity so you can burn fat and gain muscle.

Sample Exercises
There are many activities you can do if you want to exercise productively to lose weight. Aerobic exercises are those exercises that elevate your heart rate and get your metabolism going. These exercises are very important for heart health and overall weight loss. Good examples of aerobic exercise include walking, swimming, jogging, running, and tennis. Weight training is also important if you want to exercise productively to lose weight. Weight training allows you to build muscles, which are important for burning calories and having a steady metabolism. Good examples of weight training exercises include any activities that involve lifting weights or performing an activity while using your own body weight for resistance.

Benefits
There are many benefits if you exercise productively to lose weight. One of the best benefits of exercise is that it releases endorphins into the bloodstream. Endorphins are chemicals that elevate mood, so exercise can make you feel good. Regular exercise can help you improve your energy levels and increase your stamina so that you are able to perform activities for longer periods of time. This type of exercise will also help you to improve your strength. You may find that it’s easier for you to perform some activities as you get more in shape. Weight loss is just an added benefit of exercise. While some people consider weight loss the most important benefit of exercising, being in good shape and having a lot of energy is more important than dropping a few pounds unless you are morbidly obese and you need to lose a few pounds to avoid serious medical complications.

Getting Started
If you’re not sure how to get started on your exercise productively to lose weight plan, consult fitness magazines and books for tips on exercises you can do without putting a lot of strain on your body. If you have the funds available, you may also consider a session with a personal trainer. An initial consultation can give you ideas for exercises that you can do on your own and will help you to determine your current level of fitness so that you can track your progress as you exercise. Above all, practice exercise safety at all times to avoid serious injuries.

The importance of exercise to lose weight

The Atkins diet, the Zone diet, the Sears diet, Ultra-slim, The Isometric Diet, high carbohydrates, low carbohydrates, high fats, low fats, high protein, low protein. What a mess! Why is it that for many years there have been countless books and magazine articles touting the latest and greatest diets that guarantee fantastic results? Each new diet claims that theirs is the best ever and that all others do not work. Many new diets claim not to be diets at all, but rather a surefire method of changing eating habits for life.

Make no mistake. Nutrition is a very important part of a healthful lifestyle. Indeed, it is important for building and retaining muscle mass. It is also an important factor, which determines how much or how little excess body fat you carry around with you. Of all the elements of healthful living, I think nutrition is one of the most beneficial and also the most confusing.

The general concept put forth by the medical community is that eating good food in proper proportions three times per day is all anyone needs to maintain a nice lean appearance, right? Wrong! Though food is very important, it is not enough. The reason that diets do not work is that they only deal with the quick fix and not the concept of lifelong eating habits. I’ve known many people, both male and female, that argue that diets are wonderful for losing weight. Yet, each of these individuals seems to discontinue these “fantastic” diets and wind up regaining the weight they lost and then some. So, I guess the problem is not losing weight, but gaining it again.
America in general has been dieting for over thirty years. If that is true, why are we seeing more cases of clinical obesity than ever before? Is it because the diets are working so well? I don’t think so. Is it because the very important element of exercise is being ignored? Bingo! When folks have a tendency to put on fat, much of the reason is that they have conditioned their body chemistry to store fat more easily than burn it.

Metabolically, the body tends to go into survival mode at or about three to fours hours if it has not received an outside source of fuel (food). If we eat the standard three meals per day, then we are constantly playing the game of speeding up and slowing down the metabolic rate. Therefore, it makes sense that to keep the metabolic rate turbo charged with food, we should ingest something every three to four hours. This translates to about five to six meals per day. When the body is fed roughly every three to four hours, it does not drop into survival mode, which means the nutrients are broken down and utilized more efficiently.

I’ve heard countless times, especially from you gals, that you only eat one meal per day and lose weight. Allow me to explain something as simply as I can. If I eat only one meal per day, I succeed in slowing down my metabolic rate. This is the opposite of what I want. Why? A slower metabolic rate means more fat storage. The body utilizes the immediate necessary elements for the brain first and for the muscle tissues last. Slowing the metabolic rate, in conjunction with little to no exercise, means that you are successfully conditioning the body to be a fat-storing machine, not a fat burning one.

“But, I said I lose weight!” OK. Where does the weight loss come from? Let’s see. I’m not burning fat, and I still require energy. Where is the fuel coming from? Muscle tissue! If I’m eating up the muscle tissue to survive, it’s no wonder that I’m losing weight. You are obviously going to drop some of the fat pounds, because you are simply not getting enough calories to sustain normal body functionality. However, you will lose a great deal of muscle mass and proportionally you still end up fat. Of course, when you fall off of your diet (which 99.99%, if not all of the people do that are into the quick fix mentality) you also fall back into the habits that got you fat in the first place. Not only do you put back the fat weight that you “lost,” but, you tend gain even more. And then an odd thing happens. Your body fat percentage winds up even higher than when you started your diet. Bummer! How could it be anything else? After all, you’ve conditioned your body to do exactly what it has done.

You’ve taught yourself how to become fatter without knowing it. I’m suggesting that you now condition your body to do just the opposite. It takes a little practice and anyone can do it. But, remember. Food is not enough. Exercise is the most important element to staying lean and toned. Food plays a very important supporting role.

A Better Way to Exercise

When it comes to getting healthy and losing weight, exercising on a consistent basis is key. However, not all exercise routines are created equal. To make sure that you maximize every moment that you put into your exercises, it is important to know the best way to exercise. There is no one exercise that will do everything that you need to lose weight and stay fit. The best way to exercise is to combine some basic exercises to maximize your fitness level.

The first part of a great exercise routine is a warm-up period. This is the time that you stretch out your muscles. By stretching your muscles before you exercise, you are getting the blood flowing through them. This period of stretching will also help you not to pull muscles later in the exercise routine.

Cardio training is one of the basic elements to an exercise routine. The most common form of cardio training is the treadmill. There is a way to make this basic workout even better and help you to burn more calories with the same amount of time on the machine. The way to do this is interval training.

Interval training is when you increase and decrease the intensity of your workout in quick bursts. The way to do this on the treadmill is to start out at a slow walk. Keep at this speed for two to three minutes. You will want to increase the speed of the treadmill up to the pace that you would not be able to talk to someone standing next to you. Work out at this pace for about seven minutes to get your heart pumping.

The best workout on the treadmill will alternate between the fast pace and the comfortable walking pace a few times to make your muscles work harder. You just need to remember to give yourself a few minutes on the treadmill at the end at a slow speed to cool down.

Resistance training is the part of the exercise routine that is going to help you to build muscle. Muscles burn more calories than fat. The easiest way to do resistance training is to do a workout circuit. Gyms have a workout circuit set up that will work all of your muscle groups. The machines are set up in a circle and you go from one machine to another working out.

Circuits are set up to be done in thirty minutes. There is usually a light that will tell you when to change workout stations. The stations alternate with weight machines and walking in place or up and down a step. It is an intense workout put into a nice thirty-minute bracket.

The final step to the best exercise routine for your body is the cool down. This is where you help your heart rate to slowly return to normal. A slow-down routine will consist of stretching out all of the muscles that you have been working out. Take your time and stretch out your muscles so that you will finish your great exercise routine the right way.

How to Get Bigger Arms

Okay this is something I can talk a lot about. I have been a “pune” for most of my life and I have always wanted to get bigger arms. Working out how to get bigger arms for a guy like me has been really tough at times. My metabolism is crazy and isn’t suited to building muscle. You also need the right diet and training for this kind of thing. Heres a quick article on how to make a good start on building muscle on your arms.

I won’t go too much into diet. The principles are relatively straight forward. You want to cut out the bad fats and eat as little fat as possible. You want to have 2-3 carbs to one part of protein. You want slow burning carbs which will slowly burn throughout the day and you want to be having five or six small, well-balanced meals a day, remembering not to eat after 8 o’clock if it can be helped.

For each muscle group when building muscle, keep the reps, low slow and methodical, focussing on your “form” (this is how you perform the movement). Ideally do 3-5 sets of 8-12 reps. Try not to do anymore than this and when doing the reps you should be struggling on the last few. Always remember do three exercises for each muscle group. So when I am doing chest I do 3 exercises with around 5 sets of 8-12 reps. The same applies to arms.

The muscles on the back of your arms are your triceps and the muscles on the front of the arm (the ones everyone shows off) are called your biceps. I usually work these two muscles on different days, although you can do them on the same day. Remember try to do three exercises on each muscle (thats 6 in total).

One exercise I love to do really works my biceps. Its called “21’s”. I often do three sets of this and then finish work on my biceps, its that effective some times. You take the dumbbells and use an under hand grip with your palms facing away from you. Keep your elbows close to your body with the weights down by your side. Then, for seven reps raise the weights from the elbow halfway up your body and then back down to your side. Then for the next seven reps take the weights halfway (middle of the body) and then move the weights to the top (near your shoulders). Then for the next seven, do the whole movement, from the bottom starting position all the way to the top.

This is an awesome workout and really works your muscles. Effectively you are doing two halves of the same exercises in the first 2 sets of seven, and then when you do the complete movement for the last seven reps, it REALLY works the muscles and finishes you off. Its without question my fave exercise.

As another tip, don’t over work your arms. Work on them once or twice a week and give them enough time to recover. Recovery, rest and diet are just as important as the exercises themselves.

If you want to share your fave arm exercises leave a comment or keep an eye on the blog for more tips, exercises and videos etc.

Take care.

Moderate Exercise

Moderate Exercises to Fitness!

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play football with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your ability when it comes to problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON’T ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Engage yourself into sports. Play football, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

3. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

4. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

Why diet and exercise won't work for some people.

Diet and exercise doesn't work for most people? because maybe their not doing it right. as simple as that. That's why most people feel frustrated whenever they didn't meet their weight goals. or they're weight fluctuate. There are times that you may want to ask a professional to give you some ideas and advices if your own diet just won't work for you. But you might ask, My friend lose weight on her own? I can do it to right?

Well, my brother lost a lot of weight on his own too, why? because he's doing it the right way.

So what maybe the reasons why some diet and exercise wont' work for you.


You may not have a good plan. and or your diet is not balance with your level of
exercise.

You might be eating more than you think. You consume more saturated fats.

You forgot about portion sizes.

You don't have proper balance of carbs, proteins and fats. you can't lose weight if your undernourished.

a little discipline wont hurt, but you don't have to kill yourself. Enjoy your diet and exercise and don't think of it as a burden.

Brain Exercise. Squeeze your head.

Brain exercise or mind exercise, what do we get from it? Last time, i gave you the foods that will help you increase your memory. Now, I'm here to share to you on how you can help your brain. Don't forget that not only our body needs exercise, our mind as well.

When i was in high school(third year to be exact) My math teacher never forgets to give us some mind exercise before we start our class. I hate it at first, but as weeks passed by. Me and my classmates began to enjoy it. Mind exercise not only helps you in your memory but it also helps in retaining mental capacity. It helps us to stay sharp as we age. And you never know it might also help to prevent age-related mental or memory problem such as dementia.

Here are some mind exercises that you can do anywhere.

• Try to switch your wrist watch to your other arm, for example your watch is always on your right arm. Wear it on your left arm for a change. The next time you check the time. You might still be looking on your right arm.
• Recite the alphabet backwards.
• Try to remember the lyrics of an old song
• play sudoku
• Look at your enemies point of view. Ask yourself and answer.
• Name all the movies you hate/like/
• If your driving try to explore new ways.
• Memorize your credit card number.

There are still so many ways to exercise our mind. So the next time you found yourself in a traffic. Stay cool and exercise your mind.

Are you burning fat or burning muscle when you exercise?

Do you know that you might have gone to the gym, spent like 3hours exercising, not knowing that you were actually burning muscle instead of fat? When what you should actually be doing is to burn fat and gain muscles, because each extra pound of muscle you have burns 13calories a day.
An important factor that would help you burn fat and not burn muscle would be combining both anaerobic and aerobic exercise!
This would include your strength training, i.e. Weight lifting as usual, and some form of aerobic exercise which is your cardio.To ensure you don't start burning muscle, I always advice that you do nothing more than 30mins of cardiovascular exercise per cycle. You could do 30mins in the morning, and 30mins in the evening. By cardio I mean your jogging, treadmill, walks, running etc. During cardio, the body usually goes into the fat stored in the body to get energy for the activity.
When you do an excess of cardio, the body begins to also burn your muscle as well as burning fat.

another important aspect is eating enough protein. I personally love and believe in low carb diets and high protein intake. Beans, is a favorite food of mine. Proteins are the building blocks of muscle.. Besides, foods that are high in protein are also known as fat burning food, in that the body also uses up energy when trying to digest them. Also add lots of fish into your diet.
When you put all these to practice, you would see the results!!!Bookmark this site, so you could always come back for more!

Get Moving

According to US exercise researcher that if you're a sedentary, just 10 minutes of moderate activity a day will boost fitness enough to extend your life.
If you're already exercise, you'll need to do more - but the optimum amount is still only five 40-minutes fast sessions, or 13km walking a week. That's enough to burn 8400kJ - two years to your lifespan - says a researcher at Harvard University.
What do you think? Keep your body moving now if you believed. There's nothing to lose.

Busy Moms Burn More Fat with Breakfast!

By Holly Rigsby, CPT
FitYummyMummy.com

Breakfast is easily the most overlooked solution than all other fat burning tips combined.

Q: Breakfast.

I always eat breakfast but often don't get to it until about an hour or sometimes two (if I'm up early) after I get up. Is this OK or do I have to eat earlier than this? (I'm busy during the week getting the kids ready and off to school). What's the maximum amount of time I can go from waking to eating brekky?

A: Hooray! You are eating the most important meal of the day!

Many Busy Moms tend to skip this meal for a variety of reasons. However, doing so will only work against your body's ability to lose fat.

Skipping breakfast will only send the message to your body that you're starving - you haven't had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentially are choosing to start your day in fat storage mode.

PLUS - if you do not start your day with a supportive breakfast, it is only natural that by the time lunch rolls around - You are STARVING. The best of intentions cannot overcome the cravings that accompany this feeling. Sure, you may start off your "lunch time" snack or meal with something you consider to be quite healthy. Yet, those nagging cravings do not go away and you are compelled to eat more.

To make matters worse, skipping breakfast also leads to eating more later in the day - a big "dinner". Eating more calories during the last meal of the day, when your metabolism is naturally slower during the second half of the day and slower because breakfast was skipped leads your body to store those calories as fat.

In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.

To get the Best Benefits of Breakfast - yes, eating within an hour of waking is best. Breakfast will provide you with the energy you need to get through your day. The more energy you have, the more active you’ll be and the more active you are, the more calories you burn.

Favorite Busy Mom Breakfast: Cereal is a MUST.

It’s convenient, easy to prepare, easy to eat and full of nutrients – No…"Whole Grain Lucky Charms” does not fall into this category. Choose cereals carefully based on the information on the food label.

Top Breakfast Choices have:

~ 5 grams of Fiber or more
~ 8 grams of Sugar or LESS
~ Sugar is not listed as one of the first 4-5 ingredients.

4 Stomach Exercises To Get Rid Of Belly Fat

1. Plank

For this exercise, you will need to lie on a flat surface, such as the floor. You will be lying in your stomach, so you may want to use a mat or towel to cushion your knees. Prop your upper body up on your forearms so that your elbows make a ninety degree angle and are positioned directly below your shoulders. Now lift your body up off the floor so that your lower body is supported by your toes, while your upper body remains supported by your elbows. Your body should basically be a straight line, with no arch or drooping through your back. Hold this position for twenty seconds, then lower your body back to the floor. One repetition is sufficient.

2. Side Plank

This stomach exercise is a variation on the previous one, and begins in the same starting position. Once you are positioned properly, roll to your right side, keeping your torso supported with your right forearm. You will have to raise your hips and roll your feet so that your left foot is on top of your right. As in the plank, your body will be a straight line, but this time you will be on one side. Place your left hand on your hip and hold the plank position for five seconds. Return to start and repeat on the left side.

3. Ball Roll

In this exercise you are the ball! First, sit on the floor and hug your knees to your chest. Roll back slightly so you are balancing on your tail bone and your feet are off the floor, toes pointing downward. Pull your abdominals inward while rolling onto your lower back and the upper part of your butt. Contract your abdominals and pull yourself back to the starting position. Loosening your arms up may help if you find this exercise too difficult at first.

4. Standing Crossover

As the name implies, you will need to stand up for this stomach exercise. Position your feet a few inches apart. Put your arms out to the sides and bend your elbows at a ninety degree angle so your fingertips are pointing to the ceiling and your palm are facing forward. Contract your abdominals and lift your right knee toward your left elbow, while at the same time bringing your left elbow down toward your right knee. Touch the two joints together, pause, then return to start. Switch sides and repeat for an entire set.

I Just Don’t Have The Time To Exercise

How many times have you said to yourself that you just don’t have the time to exercise? Don’t feel bad; it’s my favorite excuse as well. We all have busy lives and not much time for anything in our schedule. That’s why I wanted to share some of my favorite ways to sneak some exercise into everyday activities with you.

Get Up Earlier - Did you know that you are much more likely to stick with any type of exercise program, if you do it in the morning? Makes sense, doesn’t it. The day is new, and you haven’t had a chance yet to get burned out from long meetings at the office or running around town all day. It’s hard to get motivated to work out after a long day, so why not get it out of the way first thing in the morning?

Set your alarm to go off 20 – 30 minutes earlier than usual and ride your exercise bike, go for a brisk walk through the neighborhood, or get an exercise tape and work out with it in the morning. Exercise is a great way to start your day and you’ll feel energized throughout the rest of your day.

Walk During Commercial Breaks - You just settled down on the couch to watch your favorite TV show, and it goes to commercial. That’s the perfect time to get in a little exercise. Just get up and march in place right in front of the TV until the commercial break is over. Doing this even just once or twice a day will start making a big difference. You can even wear a pedometer to get an idea for how much walking you get done during your favorite TV shows.

Once you get used to your commercial workout, step it up a notch by marching through the entire show. Now that’s a workout! Plus you don’t have to feel guilty about watching Desperate Housewives anymore instead of doing the dishes – you’re exercising.

Work On Your Abs While You Wait In Line - One of my least favorite things to do is to stand in line. Whether it’s at the grocery store, the pharmacy or the DMV, it just seems like such a waist of time to just stand there and wait. That is unless you are working out at the same time. You can get a great abs workout standing in line and best of all, no one has to notice.

Here’s how you do it: Stand up straight and suck in your stomach as hard as you can. Hold and count to ten before you release. Repeat. Each of these counts as one sit-up and is just as effective. Just imagine how many sit-ups you can do just while waiting in line each week.

Go For A Family Hike Or Bike Ride - Instead of just hanging out on the weekends, take the family for a hike or go on a bike ride. You get to spend some quality time with your family and get some great exercise at the same time.

If your life is as busy as mine, give a few of these exercise tips a try and see if you can’t start to find time to work out a few times a week.

10 Fun Ways To Become More Active – Every Day

You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more physically active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving.

1) Chase your Kids around the Yard

You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room

While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.

3) Plant some Flowers

When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.

4) Go for a Walk with a Friend

Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while you Walk

Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class

Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner

Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center

Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

9) Go for a Bike Ride

Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike

Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.