How To Start A Good Weight Loss Program

Start your diet by taking notes of everything you eat or drink all day. Include the size of the portions in weight or volume (typically ounces). Also write down what your emotions were at the time you were eating.

This will tell you a heck of a lot about yourself such as; what tempts you and your emotional states that encourage you to snack. Just knowing the WHY can help you establish a plan of attack.

Make dining something special. Eat from your own special plate, on your own special placemat, make your meal, no matter how simple, look special. This helps over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Eat six small meals (vs. three large one) spaced fairly evenly throughout the day. Never skip meals.

You’ve heard the warning “Don't shop when you're hungry”. It’s true! You'll only buy more fattening food. Write your ingredients list down and stick to it at the store.

Avoid small finger foods that are too easy to eat in large amounts. Avoid consuming large quantities of fattening beverages. Stick to water with a slice of lemon or lime. Or an unsweetened iced tea. This also includes alcoholic beverages.

Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Stop eating when you want to, not just when your plate is empty. If you are full, put the rest away or toss it out.

Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Avoid sugar. Highly sweetened foods tend to make you crave more and converts to fat.

Drink half your body weight in ounces of water a day. Example: If you weigh 160 lbs. you would need 80 ounces (2.5 quarts) of water per day.

Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling."

Get involved with support groups. Having other caring people can help one another succeed. If you have to then just start your own, even with just one other person such as a friend or family member.

Change a negative habit into a positive one. When food cravings hit take a walk around the block if possible or call a friend. This is especially helpful if you eat out of stress.

Weigh yourself once a week at the same time (morning is best). Most importantly lose weight for you not anyone else. Realize how valuable you are and how valuable your health is.

There are three critical building blocks that must be stacked together to achieve weight loss: eating healthier and smaller portions (consuming fewer calories), increasing expenditure of energy through simple exercise (using up more calories) and having the mind set (mental discipline) to change your habits into a positive life program of health and vitality.

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Sleeping Aids and Insomnia

Fighting Insomnia with Sleeping Aids

Due to many people around the world suffering from insomnia, there has been a great deal of research and studies. There are different forms of sleeping problems that affect people but there are now numerous aids that can help them. A certain amount of people suffer from short term insomnia whereas a number of individuals suffer from what is known as chronic insomnia.

Consider how you feel if you wake up early or without having a full nights sleep. It is very common to feel cranky or uncomfortable and the feeling can last all day. For most people, this is not a lasting occurrence and is usually rectified by a sound sleep at night. Some people are not so lucky though. Many people are experiencing this situation each and every day of their life.

Knowing that you are never able to get enough sleep that your body craves or desires can start to have an extremely negative affect on a person. They will always be feeling lethargic or not up to their best. They will dread trying to get to sleep every night and this anxiety will only make matters worse. A problem for many people with insomnia is that a cyclical effect can occur where worrying about a lack of sleep can further cause a person to be awake all night. Suffering from insomnia is an extremely uncomfortable ailment to experience.

Both types of insomnia can have a massive impact on how a person is able to function throughout their normal life. Research on Insomnia and Sleeping Aids has shown that people need seven or eight hours of sleep each day on a regular basis to be at their optimum level. This is why there is an increasing market for sleeping aids and there are a great number of commercial products looking to take advantage of this situation.

When a person is unable to get to sleep, quite often it is to due to an imbalance in the chemicals that are active within their body. If a person has more awake chemicals than sleep chemicals active, they can find difficulty in sleeping but there are numerous aids available to make life more bearable. Using any one of the sleeping products available can ensure a person gets proper nights sleep and that they are fully charged and ready for whatever life may throw at them in the following day.

Although possibly not seen as one of the more dangerous ailments a person can suffer from, insomnia is able to change a person’s mood or happiness in a very short span of time. Having problems with sleeping can cause great difficulty for a person and this is why so many people are looking for cures or aids to alleviate the difficulties they face. A lack of proper sleep can reduce a person’s ability to concentrate or focus, making problem solving and decision making a far harder task than what it should be. Sleeping is considered to be the body’s natural way of recharging; therefore it is advisable to seek aids or assistance to ensure a proper night’s sleep. Many doctors or pharmacists would be happy to offer advice to people having difficulty with this matter.

Another problem in recognizing insomnia as a major hazard to people’s health is that a great majority of people do not consider it to be a serious ailment. Quite commonly, people may pass it off as a symptom of some other health issue they are experiencing as opposed to being a serious issue within its own right. There is a growing need for people to accept that lack of sleeping is a major issue and they require medical advice and aids to ensure they are able to overcome difficulties caused by this situation.

Many products to aid sleeping can be purchased freely over the counter and this has led to a boon in this burgeoning industry. With a lack of sleep being a major concern for a great number of individuals having a quick solution at hand has been a boon for many sufferers. With this form of medication being available over a counter, many users may consider it to be risk free. Whilst there may not be a risk level that is associated with many other more serious forms of medication, it should be noted that this medication can still cause problems.

Given that insomnia sufferers are likely to be desperate to get some sleep, they may consider an increase in dosage to be a good idea. Increasing the recommended dose levels is never a sensible idea as it can quickly lead to addiction. Addiction to over the counter forms of medication is rising sharply and catches many people unaware. There needs to be a greater level of awareness of dangers that all medicine can cause if used improperly.

Medication to cure or reduce insomnia can have an extremely positive impact on users but caution needs to be applied to its use. No matter whether it is taken in a tablet, liquid or capsule form, all forms of medication can cause addiction and if a user has any doubt they should always seek the opinion of their doctor or pharmacist.

As more and more people become aware of disadvantages in lack of sleeping and the negative impact it has on quality of life, expect this market for aids to cure insomnia to thrive. As with all ailments, if you are suffering from insomnia the same should be informed to your doctor or local medical facility. It should be their decision whether you need medication to increase your chances of falling asleep.

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How Can We Stop Smoking?

Are you a smoker? Do you smoke five, ten or even 50 a day? It really doesn’t matter how many you puff your way through, I will bet a King’s ransom that there really isn’t a day goes by that you wish you didn’t smoke.

So what is it about smoking that keeps us hanging in there? I will tell you here and now that no matter what you may or may not have heard about smoking, the absolute fact of the matter remains that SMOKING IS NOT ADDICTIVE!

‘NOT ADDICTIVE!” I can almost hear howls of disbelief as I write!

I will say it again, ‘It’s not addictive!’

Here are some facts:

Smoking is not addictive in the way that crack cocaine is or methyl amphetamines are…Think about it hard, really hard.

I’d say with some certainty that ninety nine hardened smokers out of a hundred can go to bed and sleep cheerfully right through the night. If you were a crack addict, let me tell you that sleep just doesn’t come in to the picture when you need a hit.

Yes, I will admit Nicotine is a very fast acting drug that gives you a minor hit and satisfies the central pleasure seeking part of the brain but this hit only lasts an few minutes and soon wears off but does NOT give you the mind paralysing smash that that crack or heroin does that leaves you blank for days on end and wrecks you life totally.

Crack and heroin addicts will prowl through the night, in every kind of filthy weather looking for a way, any way, possible to get their next fix. Some of them will support a crack or cocaine habit that requires two to three thousand dollars a week to feed…Now, that’s what you call addiction!!

The reason I wrote this article is simple. I too smoked fairly heavily for many years and know extremely well the feeling of utter misery and depression when after some years I attempted to stop, time after time. I even tried acupuncture and even stopped going out and socialising because I couldn’t have a drink or a meal without the pressing, insistent pain of wanting a smoke afterwards.

I did manage to stop for about a year at one stage and then when I though I had it whipped, I had a cigarette and I was back into it again, with a vengeance…but ,I didn’t really know the trick and my demise was inevitable…sounds familiar?

However, something happened to me that I am eternally grateful for. I discovered a method, quite by accident, that enabled me to stop smoking, totally, forever, without any agonies of withdrawal, no drugs, no hypnosis no chemicals and without any counselling at all.

The way I stopped smoking was a minor miracle for me because I happened, by chance, one night to meet a man who worked as a research chemist in a large Laboratory for a chain of Tobacco companies. What he told me was all the really easy way around the tricks of the Tobacco Companies and how, once you know your enemy, how really easy it is to stop smoking, without drugs, patches, hypnotism or any other aids.

The facts I am about to tell are absolutely true. I am not going to try to try to scare you with all the morbid facts about the chemicals and the effects of passive smoking, the horrendous cost and the dreadful slow suicide smokers embark on and so on, but I can say that I am so convinced that this method is the simplest of all and I have to say that every one I have ever shown this method to has shrugged off cigarette smoking and never gone back to it.

I wont make you any promises that you will stop smoking if you try this method because there are many people that smoke that will constantly complain and whine they want to but really don’t have any serious intentions to at all.

However, I will say if you are serious about stopping and truly want to, you now have all the help and information in the fight to stop smoking that you will ever need right now.

If you are interested in learning more about the simplest way ever to knock over your smoking habit and put an end to the confining, miserable life of the smoker and his evil companion, the Nicotine Monster, why not visit this site and find out for yourself without giving yourself any more pain and misery! You will be in for a big surprise!!

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Meditation's Healthy Benefits

When most people think of meditation, they simply think of monks that live in caves or monasteries, spending their time sitting cross-legged on the floor. Many people don't realize all the benefits of meditation and don't take the time to try it for themselves.

The truth is, meditation isn't just for monks and gurus. Anyone can experience and enjoy the benefits of meditation. Spiritual and non-spiritual people alike have used meditation for thousands of years to help them achieve goals, feel less stressed, and experience more vibrant health.

Stress reduction is one of the most commonly known benefits of meditation. Just the very act of clearing your mind and finding a quiet place to meditate will work wonders to reduce your stress levels. Better still, the feelings of tranquility you will experience can be felt long past the time that you spent meditating - every day will flow with a renewed sense of purpose and serenity.

The reduction in your stress level opens the door for many of the other benefits of meditation. First, when you reduce your levels of stress you will be able to think much more clearly and complete your daily tasks with relative ease. This will give you more freedom to do the things you truly enjoy doing and will help to limit your amount of stress even further.

Second, when you feel stress and anxiety, your body releases cortisol, a dangerous chemical that is linked to a lot of maladies, including cancer, diabetes, and strokes. Through meditation, you can decrease the cortisol levels in your body, helping you to avoid difficult and potentially life-threatening diseases.

Third, enhanced sleep is a byproduct of stress reduction, making it one of the key benefits of meditation. Most of us spend our days so stressed out that when it comes time to sleep; we are unable to shut down our thoughts. Unfortunately because of this, the deep sleep we need for our mental, physical and emotional healing doesn't happen. If you are consistent in your meditation practices you will get a better nights sleep, wake up refreshed and have much more energy throughout the day.

Aside from stress reduction, one of the premier benefits of meditation is the ability to get rid of the “monkey mind”, the useless chatter that goes on in most people's minds. Have you ever noticed how your mind becomes cluttered with worries, irrelevant thoughts, and negativity, even when you are trying to focus on an important task? This is what they call the "monkey mind", and not many people are even aware that it really exists. A regular meditation session helps you to quiet the "monkey mind" to help you focus and reach your goals more efficiently.

Although the concept of meditation can be rather difficult for a lot of people to learn, especially if they see their stress and mind chatter as just a “way of life”, the benefits of meditation are well worth your effort. Regardless of whether you only meditate for ten minutes a day, you will still get some great benefits that can completely change your life!

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Learn what the Best Protein is for Body Builders

Best protein for Bodybuilders

Bodybuilders from across the world are constantly looking for new ways to improve muscle and increase strength. With new science and studies, one thing that will never change in the world of physique development is the importance of quality protein. Sports protein is extremely popular in the world of bodybuilding. The best protein for bodybuilders is whey protein. High quality whey protein is highly digestible and has a better amino acid profile than egg whites. One particular protein powder that delivers outstanding quality and superior taste is American whey protein. This protein king is lactose free, has essential amino acids, and is a great low calorie meal option. Many bodybuilders love American Whey Protein because of the fantastic price. Here at I-Supplements.com we offer 10 pounds of American whey for the low price of 55.99! The combination of great taste and low price makes American whey protein our number one selling product. Besides delicious flavors and affordable price, American whey offers many benefits for athletes that include:

· Faster muscle recovery
· Great tasting protein
· Reduce muscle damage
· Increase endurance
· Lose belly fat

American Whey Protein is a great immune system enhancer that boosts the body’s ability to fight infections. As we age, bone deterioration and muscle loss are common roadblocks to the path to optimal health. Scientific studies have shown that once we reach the age of 40 we begin to lose muscle mass and energy. Consuming American Whey Protein along with daily exercise has been shown to save muscle as we age as well as aid in immune support. American Whey Protein can also help with:

· Blood sugar
· Bone health
· Elevate brain serotonin levels

A common question we often receive at I-Supplements.com is how much protein to take. If your goal is to lose fat and gain muscle we recommend around one gram per pound of body weight. So if you are 180 pounds you should try and consume 180 grams of protein per day. The best way to do that is to separate your daily requirement of protein into six meals spaced out every three hours. It can be extremely difficult to eat six solid meals a day, which is why American Whey Protein is such a great choice. Many people have had great success with drinking American Whey every three hours after a whole meal. If you follow this protocol by using American Whey you will have a great tasting, healthy and affordable way to meet your protein requirements as well as enhance your life.

I-Supplements.com has been serving customers for almost a decade. We are always working on the answers to customer questions. Our articles are written by industry experts, sponsored professional athletes, personal trainers and sometimes even our customers and are oozing with knowledge and fresh perspective. Don’t miss a drop from this awesome writing team.

You can learn how to lose weight with ephedra diet pills, build muscle from bodybuilding supplements & prohormones, along with much more at I-Supplements.

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Are You Suffering From Acne?

It is simply one of the toughest trials of adolescence – having skin covered in unsightly marks. It has driven countless sufferers into the throes of despair, misery and even depression.

It gets worse, because there are three notable things about acne vulgaris, as the inflammation is commonly known, which make it the bane of countless people the world over:

1. It affects all ages – from adolescence to the latter part of our lives.

2. It strikes all body parts – face, neck, back, arms etc

3. No one really knows its cause. We know that it affects the sebaceous glands which hold the hair follicles but we are not sure why exactly the unsightly papules are formed.

What is more, untreated acne can turn into cysts and cause scarring. Complications abound and treatments vary from cosmetics to laser treatments costing thousands of dollars.

Are these treatments really needed? There are a few natural steps which the canny sufferer can follow to alleviate the symptoms and even potentially lead an acne free life.

Interested? Read on, all will be revealed.

Vitamins A and E

A leading study in the Clinical Experimental Dermatol has shown that patients with severe acne tend to have lower levels of vitamins A and E in their blood streams. For vitamin A make sure that you eat plenty of fish, liver, carrots, eggs and dark green & yellow vegetables. For vitamin E try eating spinach, sprouts and nuts. You may also want to consider taking supplements to ensure that your chances of fighting off the acne are maximised. It is also thought that Zinc, which is renowned for its immune and anti inflammatory properties, is effective in the fight against acne. Zinc is also thought to help regulate oil glands and the sebum that plays an important part in the formation of this skin condition. Zinc can be found in beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon. For vegetarians pumpkin seeds offer one of the most concentrated non-meat food sources of zinc but it can also be found in peanuts, beans, wholegrain cereals, brown rice and potatoes.

Sugary foods

Recent studies seem to favour a hypothesis that food and drink high with refined sugar has a part to play in the formation of acne. Foods such as chocolate, sweets and soft drinks produce blood glucose, which in turn causes high levels of insulin which has proven to cause (amongst other things) increased levels of acne. Cutting down on refined sugars will also decrease the chances of diabetes, tooth decay and weight gain, so all round is good advice to follow.

Milk

A number of recent studies published by the American Academy of Dermatology have shown a link between acne and cow’s milk and its derivatives such as yogurts and cheese. It isn’t clear whether this is due to artificial growth hormones fed to the cows or just natural intolerance to non-human milk. If you are suffering acne try cutting down on your milk consumption – science suggests that you will see an improvement in your acne.

Living with acne is no walk in the park, and the emotional as well as physical effects of the condition are well recognised. Heed the advice within this article, however, and your chances of ridding yourself of this ailment will be maximised.

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Key Hiking & Backpacking Tips

There is nothing quite like the thrill and adventure of the great outdoors. The growth in adventure and eco tourism offers new possibilities for hikers and backpackers to experience nature – and with the latest developments in hiking equipment, the experience is even easier.

For the novice hiker, we offer the following 9 tips to be considered before you travel.

1. Invest in equipment

Investing in the right equipment will increase the comfort and enjoyment of your hiking experience.

Backpacks: invest in high quality, internal frame backpacks suitable for your body size and shape. These will last longer, are lighter, offer better ventilation and will distribute the weight of your pack more evenly. A specialist retailer such as Cotswold Outdoor should be able to demonstrate how to pack, strap and adjust your backpack for maximum comfort.

Shoes: hiking shoes will offer greater comfort than your normal sneakers, especially hiking boots with ankle support to prevent your ankle from twisting on uneven surfaces. Your feet expand a little after hours of walking, so we recommend you try on shoes in the afternoon and wear thick hiking socks as you would normally wear. Choose styles made of breathable, waterproof materials.

Gear: Your hiking shop is a treasure trove of useful items. Must-haves includes: quick-dry, ultra light towels; headlamps (much better than torches as you can keep your hands free when hiking at night); ultra light sleeping bags; base layers; a rain cover; compass; sunscreen; First Aid kit; Swiss Army knife; drink bottles; rip-stop nylon tape. You can do your research and shop online through Cotswold Outdoor.

2. Pack carefully

The key word for packing is ‘multi-purpose’. Choose items that serve different functions and remove duplication, for example: your Swiss Army knife and an additional ‘spork’ (combined spoon and fork utensil available from Cotswold Outdoor) make up your cutlery set so no need to pack an additional knife for your evening meal; your quick-dry towel can also serve as a pillow, etc. Pack the items which will be used the least at the bottom of your pack and those used more frequently at the top for easy access.

3. Plan your trip

Making decisions on the hop can add excitement to the adventure for some, but in most cases careful planning will avoid frustrations. Map your route and plot in suitable rest stops. Research where you can buy food and drinks along the way to reduce the amount you pack. Plan your meals and snacks so you purchased what you need to stave off hunger. Make a contingency plan, just in case. If traveling through different countries ensure you have local currency in small denominations. Take photocopies of your passport with you, and be sure to have travel insurance.

4. Get ‘trip fit’

With hiking, white water rafting, abseiling and rock climbing on offer, it’s tempting for the intrepid traveler to be too ambitious. Start increasing your aerobic fitness prior to departure with cycling, jogging and walking to improve your stamina.

5. Look after your nutritional needs

Complex carbohydrates (wholegrains) will provide you with the energy you need. Consider dried fruits which contain the same nutrients as fresh fruit but are lighter and take up less space. Energy is released from Low GI (glycemic index) foods slower than high GI foods, so choose low GI foods to keep you fuelled for longer. These include nuts, certain cereals, most fruits, most vegetables, legumes and yoghurt. Keep hydrated with lots of water.

6. Communicate

Communicate your plans to friends and family and provide them with your itinerary. Touch base regular so they can track your movements. Register with LOCATE, the advisory branch of the Foreign and Commonwealth Office. Advise LOCATE of your travel plans and they will know how to reach you in emergencies and inform you of travel warnings before you depart.

7. Learn local cultures and laws

The treatment you receive in different countries depends on the respect you show for local customs and laws. Be mindful of appropriate clothing, drinking in public and local law.

8. Be environmentally friendly

The views and scenery when hiking and backpacking can be spectacular – don’t ruin the experience for others by leaving your rubbish behind.

9. Have fun

If you’ve invested in the right equipment, planned appropriately and done your research you have maximized your opportunity to have fun. Capture it all on camera and be the envy of everyone you know.

There are a number of hiking and outdoor clothing suppliers such as Cotswold Outdoor who can kit you out with all the gear you need.

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Certain Information You Can Practice in Stress Management Training Course

You must pay a great attention to stress management training among any other programs in your job, since it is really considerable to be learned. And if you are in charge of workforce education, or come with some interesting ideas that you will present in the following meeting, seminar or offsite, there will not be wrong of including the stress management training course among those plans.

Stress management training exist as the reflection of the belief that everybody can practically obtain the benefit from the ability to organize their stress. You can arrange the curriculum of complete stress management training easily by covering some or all of them, no matter how long you will need the time on each of these topics.

Suggesting Time Management to Class

The stress level of a person can be significantly affected by their time management. So, knowing about it can bring a big difference. Just take it simple, because you have a lot to cover! You can direct the class of stress management training to make the priority of their daily activities. So, they can reach their goals over time.

Relieving the Physical Stress

In stress management training, you can alleviate your stress through a lot of of physical sensations. However, those are not recommended for a workplace, school, or church group seminar. Instead, you can try to focus on a few minutes of calisthenics like jumping rope, or hitting a punching bag with boxing gloves. Those do not require much activity for your physical stress releasing.

Low-Stress Foods and Drinks

More about stress management training, you are recommended to consume the low-salt, alcohol-free vegan diet due to providing the nutrients needed for stress-free living as well as decrease blood pressure and the risk of stroke. They typically do not consider diet tips as part of stress management training.

In such case, you need to offer the samples of some of these surprisingly tasty foods as well. Alcohol-free beer and wine, fresh fruits, low-sodium breads and crackers will be the great foods for refreshments.

Mind Games

In the stress management training course, you can incorporate some practical handling techniques. Write down about whatever most worrying things and prepare the time to sit down and worry about it. Luckily, most of dreadful things for us are most never happen. So if you schedule your worry date properly, there will be a good chance to do that. You will never have to keep the appointment.

For example, when you realize yourself worrying of the probability of your car break down on a road trip. It seems to be exaggerating, since the car has been repaired and you have credit cards and a cell phone along with you. Then, you schedule an appointment to worry about the breakdown on the day after you return from your trip. If the breakdown is really happened, keep the appointment; otherwise, and forget about it.

Take the Benefit of Biofeedback

Another beneficial method in stress management training is biofeedback. Cold hands become the symptom of high stress. You can begin this step by purchasing the quite low-cost fingertip thermometers and ask the entire class to strap them on, and then take a note of their fingertip temperature.

The stress management training exercise can be continued by leading the class for relaxation technique like imagery. If the technique immersion has run for a few minutes, you need to re-check their temperatures. Without exception, the class will get the dramatic and influential outcome by doing this stress management training exercise.

So, are you now willing to know more about stress management training? Visit the links here, and these guidelines will make you smarter about it!

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8 Nutrition Tips If You Want To Eat Healthy And Lose

Here are just a few basic nutritional guidelines that you can apply today to start eating a healthy balanced diet full of all the vitamins, minerals and nutrients your body needs for optimal wellbeing. If used with a regular plan of exercise you can lose fat, increase your energy levels and give you a better sense of wellness.

1. Eat healthy, high-fiber and low-sugar complete foods such as lean protein (lean beef, chicken , & fish), colorful fruits & vegetables (oranges, apples, raspberries, broccoli peppers, asparagus the list goes on), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal and multi-grain bread)

2. Food choices should include a large nutrient-to-calorie ratio. Some examples of this approach include, consuming a piece of whole fruit instead of drinking fruit-flavored beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of potato chips.

3.Try to eat 3 modest meals and 2-3 small snacks each day rather than 2-3 large meals. To achieve this goal an element of forward planning will be necessary . Eat quickly after waking up, and then every 3-4 hours thereafter until you go to bed. Smaller, more regular meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue

4. In your daily diet try to incorporate sufficient portions of good quality lean protein. Your choices include lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products. Nutritionists advise eating between 0.6 and 1.0 grams of protein per pound of bodyweight per day.

5. Follow the Rainbow Diet. The only rule here is to eat as many diverse colors of fruits and vegetables as you can. The nutrients in each fruit and vegetable are usually linked to its color as well. You ought to consume far more than 5 servings of fruits and vegetables per day. Experts propose 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.). Vegetables and fruits will give you numerous nutrients including fiber, vitamins, minerals, and many phyto-nutrients that simply do not exist in other foods.

6. Avoid drinking your calories – keep away from soda and sugary drinks. Limit your alcohol intake. Each shot of alcohol, glass of beer or wine is about 150 calories. If you add a mixer to the drink, this can take the amount of calories to between 300-1000 calories per drink. It’s very easy to see how alcohol intake can cause fat gain. Restricting your alcohol and sugary beverage intake will help you lose pounds of fat in a very short time.

7. Drink 12 cups (3 liters) of water per day, consumed over the course of the day and during exercise. For every pound of bodyweight that is lost during exercise, it is suggested that exercisers should drink two cups. Water also helps with the fat burning process, as it flushes all the toxins that build in the body making sure your kidneys are able to work efficiently. If the kidneys are working well then your liver does not get involved with this process and can concentrate on its own jobs one of which is burning stored fat for energy

8.Don’t try to change everything at once. Aim for 2-3 improvements each week. For example, in week 1, reduce your soda intake and add 1 new fruit to breakfast each morning.

Applying all of these tips or just a handful of them can really make a difference when trying to drop fat or looking to feel better. A good balanced diet is more than just about improving your appearance it is vital to maintain a healthy functioning body and mind. Following a good balanced diet can help to prevent illness, slow down aging, stay active, combat stress and boost vitality. With these sort of benefits isn’t it time you changed your eating habits ...your body will thank you for it.

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Personal Weight Loss Routine

Loosing weight is more attainable than most people think. It does not come easy or quickly; but with patience, routine and discipline it is possible to burn fat and loose a lot of weight.

Contrary to what you have heard on TV and other media outlets, there is no quick weight loss routine. Most of the products they try to sell you do not work and is not worth your time or money. So if you are still trying to find a quick weight loss routine you need to re-evaluate your goals. Loosing weight require nothing more than some knowledge and effort.

On average a healthy weight loss routine will cause you to burn a pound of fat every week. These numbers vary based on your size. Larger people may loose more than a pound of fat per week but as you get closer to your weight loss goal, your body settles down to a pound of fat per week.

To loose a pound of fat, your body needs to burn 3500 calories. To put this into perspective a large cheese pizza has about 2500 calories. So if you eat a lot of pizza then you are piling on the calories. By eliminating one and a half whole pizzas from your diet, you will loose little over a pound of fat. Loosing weight comes down to caloric intake. By consuming less calories and burning more calories, you will loose weight. It's is a simple as that.

Weight Loss Routine

Step 1: Calculating Your Body Fat

To start your weight loss routine, you first need to calculate your body fat percentage. Your body fat percentage is the ratio of fat you have in compassion to the rest of your body. You can use an online body-fat-calculator of calipers to calculate your body fat.

Next you will need to classify your body based on the calculate body fat percentage. Here is table showing the classifications of different body fat percentages:

Men Women Classification

2-4% 10-12% Essential Fat

5-13% 13-20% Athlete

14-17% 21-24% Fitness

18-25% 25-31% Acceptable

>25% >31% Obese

Based on the table above you will be able to see where you and your body fit and what body fat percentage you need to have in order to achieve your goal of fat loss.

Step 2: Setting Your Goals

You next step in your weight loss program will be setting your goals. Your weight loss goals can be anything from loosing 5 pounds to a 100 pounds. It all depends on how much weight you want to loose.

When you are ready to begin you need to ask yourself "Am I serious about the idea of loosing weight?" If you answered yes then you need to prepare yourself for the journey ahead.

Now loosing weight is not a complicated matter, but it will require a lot of effort and discipline on your end. I can merely provide you with the tools to achieve your goals but you will be the one to implement these tools.

To loose weight you will need to workout out consistently and monitor your diet. You will need to lift weights and do lots of cardio to but calories and fat. Also you will have to eliminate all junk food from your diet and eat a more health, nutritional and balanced diet.

Step 3: Let The Fun Begin

To start things off mark down your body weight and your body fat percentage. Then continue eating your regular diet for a day and count all the calories you consume in a single day. Once you have done that, take the total calories and subtract 500 calories from your diet. Doing this alone will cause you to consume 3500 calories per week and loose a pound of fat per week. Also I recommend eating several small meals throughout the day instead of a couple of large meals as this will keep your metabolic rate up which will help burn more fat. For a good diet check out my weight loss diet article.

Next you need to get yourself in a workout routine. A good workout routine will consist of three days of weight training and three days of cardio. For a good work out routine check out my newbie workout routine.

It is important to incorporate weight lift or weight training within your weight loss routine as this will help build muscle which burns calories. In my newbie workout routine, I recommended doing 30-40 minutes of cardio 2-3 a week. However, when it comes to weight loss the more cardio you do and the more intense it is the better it is for you. When loosing weight I would recommend doing at least 60 minutes of cardio 3 days a week. If you can do more that's even better. Cardio can include anything from walking, running, swimming, bicycling, playing sports, etc. Remember that the more intense your cardio workout is, the more calories you will burn, and the more weight you will loose.

Follow this routine and at the end of the week weigh yourself and measure your body fat percentage. You will find that you have lost weight. If you haven't, don't be discourage just keep following this routine and you will see guaranteed results sooner than latter.

Keep up the routine until you have reached your weight loss goal. If you find that you have plateaued and aren't loosing any more weight with this routine, then it is time to kick it up a notch. You will need to be on a stricter diet, consume even lesser calories, and workout longer and at a more intense rate. As you loose more and more weight, it becomes harder to loose weight as your body gets used to your routine. So in order to loose the last couple of pounds you will need to kick it up a gear.

Additional Tips

It is important to get at least eight hours of sleep as this is needed by your body to repair itself after your workouts. While your body is repairing itself and building muscle, you will be burning calories which will help you loose weight.

I recommend that you do not weigh yourself everyday as your weight will fluctuate. Your body is largely made up of water and this fluctuation in weight is due to the change in your water weight. The best gauge for how much weight you have lost is to measure your body fat percentage. Your ultimate goal is to get your body fat percentage down which will result in healthy weight loss.

So there you have it. Follow this weight loss routine and you will reach your weight loss goal in no time at all.

My name is Ronek Bhatt. I am 22 years old and a fitness enthusiast. I started working out 5 years ago and since then have dedicated numerous hours learning and researching about fitness, bodybuilding, diets, and other sources of healthy living.

Recently I created a website to share what I have learned with the general public. I hope to reach out and help others reach their fitness goals as I have done for myself. So for more fitness and bodybuilding tips and information, feel free to visit my site.

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3 Ways to Build Collagen Protein

If you are wondering how to naturally produce collagen protein within your body, you need only supply the necessary tools. You can do that by eating the right foods, taking nutritional supplements or applying a nourishing cream. You might even want to do all three. So, here’s a look at each one.

Eating Right

Collagens are the main proteins found in connective tissue, throughout the human body. Think of any organ or bodily system and some part of it, or something that helps to hole it in place, is composed of that connective tissue.

The connective tissue that is most important to the skin’s health and appearance is found in the dermis layer, approximately 4-5 layers beneath the skin’s surface. We usually refer to them as the skin’s elastic fibers. They can become deteriorated or damaged by disease, age, free radical damage and inflammation. The production of new fibers naturally declines with age.

Here’s how to naturally produce collagen protein within the body. Eat more protein-rich foods and be sure to get enough vitamin C. Many “diet doctors” recommend fish, especially salmon, to improve the skin’s firmness and reduce wrinkles. But, without vitamin C, the elastic fibers will be weak. If you’re not a big fruit eater, be sure to take a supplement.

Nutritional Supplements with Proven Benefits

Vitamin C is not the only supplement important to the skin’s health. Research has shown that a fish oil supplement improves the skin’s firmness by 10% over the course of three months. Supplements containing fish and soy protein have been shown to improve the skin’s structure and firmness, as well.

It is difficult for researchers to determine if supplementation is a factor in how to naturally produce collagen protein within the body. But, they can measure the effect of nourishing creams.

Nourishing Creams

After the application of creams containing bioactive keratin, another kind of protein, researchers have seen a 40% improvement in the skin’s firmness after only 18 days of use. Keratin is a protein complex that includes amino acids, copper and zinc. This complex has been shown to stimulate the production of new cells and fibers.

Researchers have concluded that the use of keratin-rich creams is how to naturally produce collagen protein and elastin, the other primary component of the skin’s elastic fibers. Because keratin creams stimulate the production of new cells, it improves the skin’s thickness, making it harder to damage.

As mentioned above, skin cell production and the production of elastic fibers decreases with age. Those are two of the causes of an age appearance. One of the other primary causes of wrinkles, sagging, age spots and similar issues, is free radical damage.

You may have heard of free radicals, because scientists are constantly talking about the molecules. The body’s natural defense against free radical damage is the antioxidant.

Make no mistake about it. Using antioxidant-rich creams might not be how to naturally produce collagen protein, but it will help reduce wrinkles. Now that you know a little more about the skin’s cells and fibers, you might want to learn about the importance of antioxidants. Your skin can look younger. There’s no doubt about it.

To learn more about vitamins for healthy skin, and other incredible natural substances for natural healthy skin care, visit my website today.

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Skin Care At The Beach – Do You Know How?

The summer months are the best time to hit the beach and just rewind. However, not all is bliss at the seashore. For all the fun you have in the sand and water, your skin might have to pay toll. Skin care at the beach is serious business and requires a lot of precautions and protection. Here are elements that can cause damage to your skin and ways you can protect your skin against these...

Saltwater

You may have a great time lounging on the beach and playing in the water. However, your skin is affected by the saltwater and that has a detrimental effect leaving it feeling tight and dry. Saltwater strips off moisture from the skin cells and leads to irritation. Moreover, it can also promote the appearance of wrinkles and fine lines along with other aging signs. In severe cases, it can also lead to acne outbreaks as well.

Tips for Skin Care

Moisturize your skin with a hydrating moisturizer before your go in the water. This creates a water-resistant barrier between the skin and the saltwater and prevents it from getting damaged. Make sure you keep your skin well moisturized at the beach by re-applying the moisturizer every often.

As soon as you come out of the water, take a shower at the beach-house to rinse off the saltwater from your skin surface. Also, when you get back home, have a bath with an effective body wash that not only cleans your skin but nourishes it as well.

Moisturize your skin again when it is damp so that the moisturizer gets absorbed effectively and soothes the dry skin.

Product Suggestions:

Kinerase Cream

It is a great moisturizing cream that has anti-aging properties and helps to improve the appearance of fine lines and wrinkles. It also increases the skin's capacity to retain moisture. Kinerase cream contains Kinetin, a plant based agent that helps the skin retain moisture.

NIA 24 Skin Strengthening Complex

This moisturizing cream is neither too light nor too heavy. Apart from hydrating the skin, there is also a visible reduction in wrinkles and fine lines with regular use. This is because it enhances the barrier function of your skin and accelerates the repair process by supplying moisture.

iS Clinical Hydra Cool Serum

This is a hydrating serum that soothes the skin and is also anti-acneic. It is great for treating sunburns and after shaving and contains botanicals and bio-nutrients as well.

Kinerase Hydra Boost Intensive Treatment

This moisturizer hydrates the skin instantly using Kinetin, 25% Hyaluronic Acid and other moisturizing agents to provide maximum moisturizing from the inside out for a healthier, younger complexion

Sun Exposure

It is impossible to escape the sun at the beach and during summer months when the UV rays are the strongest, it becomes all the more harmful. Therefore, it is extremely important to protect your skin from the sunlight and apply sunscreen scrupulously all over your body. UV rays can cause premature aging of the skin and promote the appearance of wrinkles and fine lines and further lead to extreme skin dryness, hyperpigmentation and even skin cancer.

Tips for Skin Care

Use a sunscreen that suits your skin type and has a steady SPF 30 or above.

Sunscreens contain active ingredients that have a particular shelf life and expire after that. So, make sure you buy a new bottle every season and check the expiration dates before using them.

Slather on the sunscreen on all the exposed parts of your body including your neck, ears, hands and feet. Make sure you use generous quantities of sunscreen!

Apply the sunscreen at least 15-20 minutes before you venture out in the sun so that it has time to get absorbed within the skin surface.

Product Suggestions:

La Roche-Posay Anthelios SX

This is an amazing combination of sunscreen and a moisturizer. It provides full protection against sunburn and contains Mexoryl SX which is photostable against UVA rays so it does not breakdown and lasts longer than most sunscreens. It is free of all fragrances and parabens and moisturizes for 24 hours as well.

Nia 24 Sun Damage Prevention SPF 30

It is a physician recommended sunscreen lotion that has a dual action mechanism. It prevents sun damage and also is a 100% mineral sunscreen. It is weightless, oil free and absorbs almost instantly. It is even suitable for sensitive skin types.

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All About Water Weight

What is water weight? Water weight is the amount of water your body contains. Our bodies on average are made up of 50-60 percent of water. When you are first born, your body is about 80 percent water weight. As you get older your water weight percentage goes down and settles in to about 50-60 percent by the time you are an adult.

Studies have shown that the lean muscle tissues have much more water weight than fat tissue. This is why women and overweight people have less water weight than men and people of less weight.

Drinking water and other fluids can cause a huge fluctuation in your body weight. This is why many times when you weigh yourself throughout the day you see fluctuations in your body weight. One liter of water weighs about 2.2 pounds, so by consuming one liter of water you add 2.2 pounds to your body. So it is never a good idea to gauge your weight loss by simply weighing yourself on a scale. In order to get a true idea of how much weight you have lost you will need to measure your body fat percentage.

With that being said, water is a very important tool in weight loss and healthy living in general. Firstly, water flushes out a lot of toxins out of your body which helps your body feel more energetic and improve your immune system. Also it hydrates your skin cells making your skin glow and look/feel healthier. In addition water hydrates your muscles to help improve your muscle tone.

When it comes to loosing weight, water helps in that department as well. Since a lot of food contains water, oftentimes if you are dehydrated you can mistake your body as being hungry instead of thirsty. This will cause you to eat and put unnecessary calories in your body when all you need is to drink water. This works the other way around as well. You can drink water to suppress your appetite and eat less as your stomach will feel fuller with more consumption of water.

Besides suppressing your appetite, water also helps boost your metabolic rate. Studies have shown that water can temporarily increase your metabolic rate by up to 30 percent. This increase in metabolism occurs because water enters your body as a cool liquid and then is heated up by the stomach. The process of heating up water causes metabolism to rise. This is why ice water is good for weight loss as the colder the water the longer it takes for your stomach to heat it up.

Water has a lot of benefits. It helps with weight loss, boost your metabolic rate, and improve your immune system, in addition to several other benefits. So make sure to drink at least 8 glasses of water a day and be on your way to a healthy living.

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Personal Weight Loss Diet

When creating a weight loss diet, it is important to focus on healthy foods and proper diet routines. A proper weight loss diet will help you shed the pounds and keep them off assuming that you continue to maintain your health. It might take some time to loose the ideal amount of weight but your patience and hard work will pay off.

Never Ever starve your body! Even if you are really desperate to loose weight, starving yourself is not an option as it is not a healthy way to accomplish your weight loss goals. You might end up losing a lot of weight, but you will be weak and prone to sickness and the minute you get back on a regular diet, you will gain all the weight back. Also your ultimate goal when trying to loose weight is to loose fat. By not feeding your body, it will enter into a starvation mode where it does its best to store and hold on to fat reserves. Instead it will use your muscle mass up first as fuel while trying to hold on to fat reserves as long as possible and the last thing you want is to loose muscle while keeping fat. After all muscles make you look good!

The first thing you need to do in order to figure out your weight loss diet is to calculate how many calories you need to consume in order to maintain your body weight. To do that use an online calorie calculator. After making your calculations, subtract 500 additional calories to that number and that's how much you need to consume to loose weight. It's as simple as that!

Next you need to divide those calories up into several small meals spread out throughout the day. I recommend dividing them up into at least 5 separate meals consumed about 3 hours apart. Eating constantly triggers your body to let go of fat deposits as it is constantly provided with enough nutrition and fuel to maintain its day-to-day functions. In addition, by eating constantly your metabolic rate will increase which will you loose weight faster.

Knowing the amount of calories to consume in order to loose weight is important, but it is also important to calories come from the right distributions of fats, carbohydrates, and proteins. 25% of your total calories should come from fats, 30% from proteins, and 45% from carbohydrates.

To break this down into grams, you follow a simple formula. 1 gram of fat has 9 calories, 1 gram of protein has 4 calories, and 1 gram of carbohydrate also has 4 calories. You can use this information to create your own weight loss diet depending on how many calories you need to consume to loose weight.

My Weight Loss Diet

Breakfast

* 3 Boiled Egg Whites (take out the yellow stuff, it's no good)

* 1 glass of orange juice

* 1 bowl of strawberries (you can eat a fruit of your choice)

* 2 slices of whole wheat/whole grain toast

Snack

* Lean turkey/tuna sandwich

Lunch

* 1 serving of pasta

* 2-4 ounces of chicken

* 1 serving of vegetables

Post-Workout Snack

* Protein Shake with low fat milk or water

* 1 banana

Dinner

* 1 cup of brown rice

* 4-8 ounces of fish

* 1 serving of vegetables

Late-Night Snack

* Protein Shake with low fat milk or water

This is a sample weight loss diet I have used in the past. Now I have to admit that I have never been overly large, but there was a time during my bulking up stage that I did get quite pudgy. I was able to loose weight by working out and following this diet (while changing it up a bit).

There is no perfect diet. All diets, as long as they are healthy and contain the right proportions of carbohydrates, proteins, and fats, will be equally effective in helping you loose weight. You can change things up until you find a diet with foods that you like to eat. If the foods are more to your liking you will be more like to stick with the diet. Just make sure to keep you calorie count in check and eat healthy food and you will see results in no time.

That's it! So get started and loose that weight. For additional tips and information be sure to check out my weight loss routine.

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