The Basics on Dropping Body Fat.
We can't be any more basic than this. Here is a list or must do tips that will help you succeed in dropping body fat.
1. Do not weigh yourself but maybe once a week and right after you wake-up on an empty stomach. At most weigh once a week best would be twice a month. Weighing yourself daily will be hard on you mentally. There will be days that you hold water or constipation can make you appear heavier than you actually are. This will cause stress and that will cause you to hold onto body fat due to adrenal stress.
2. Instead of weighing yourself look at how your cloths fit and your measurements. If you exercise properly and eat a moderately high protein diet you may add muscle weight. That's a good thing because muscle gain will help you burn more calories especially fat. Muscle is 8 times more dense than fat so it is greater in weight with much less volume. You may actually gain overall body weight and wear much smaller cloths.
3. Have your trainer measure your body composition. A good trainer will have the skills to measure your lean body mass vs. your body fat percentage. By doing this that trainer can also establish your Basil Metabolic Rate (BMR), the rate of calories you burn resting in a 24 hour period. This is important to know because this is how you base your demand for calories when designing a custom nutrition program.
4. Simple rule to follow, burn more calories than you eat. This is the only way you will lose weight.
5. Drink allot of water daily. Staying hydrated is crucial when dropping body fat. If you do not have proper levels of water your body will shut the metabolism down. Most people should drink no less than 80 ounces of water daily while some of us will need in excess of a gallon.
6. Eat a diet that is moderately high in protein. Proteins break down into amino acids and each amino acid has a specific task to perform in the body. Without proper levels of protein the body will become catabolic and start feeding on its own muscle mass to extract the amino acids found within the muscle tissue. When this happens the metabolism starts to shut dowm and you quit burning calories and what weight you do lose is muscle weight not body fat!
7. -Eat frequently, rule of thumb is eat every three hours. This will keep you burning calories all day long and as long as your blood sugar stays within normal ranges it becomes next to impossible to burn muscle and sets up the perfect climate to burn body fat! Another rule is Eat for what you are about to do not for what you've already done. Eat your carbs and a good source of protein before you have any activities especially exercise.
8. Make sure you are getting no less than 6 hours sleep nightly but no more than 9 hours. Rest and recovery is vital for optimal health and keeping the immune system fully functional. By doing this your metabolism will work at peak levels and your fat loss will burn 24 hours a day.
9.Weight training and resistant exercise are the best for fat loss. Most people tend to think cardio exercise is the best way to drop fat, when in fact cardio exercise is the worst way to lose weight. too much cardio will slow the metabolism and help you store body fat. Interval training is optimal for fat loss.
10. Eating properly balanced nutritional meals during the day will help you burn fat. Eating properly is the key to success in any weight loss program.Don't eat enough you will burn muscle and store fat. Eat too much you will store calories, store body fat and shut down your metabolism.
Amazing benefits of the Lemon!
Although we are overfed, many people are deficient in a wide variety of
nutrients. This has led to a population with highly acidic bodies,
creating a wide variety of conditions. In order to maintain optimal health, your blood needs to be slightly alkaline.
This of course means that our pH needs to be slightly above 7. The pH
of water in its purist form is 7. Any pH below 7 is considered acidic
and humans will stop functioning at a pH level below 6.8. The average pH
of human blood falls between 7.35 and 7.45. Lemons are thought of as
acidic, yet they have an alkalizing effect on our body. Bottled water
companies are beginning to offer high pH options in an effort to appeal
to those seeking an alkaline aid. However, these bottles typically cost
$3 per liter or more, which is somewhat ridiculous considering the pH
benefits and economics of putting some lemon in your drinking water.
1. It Balances the pH Levels in Our Body
Lemon water can help stabilize the pH of your body, preventing various
health conditions. Since lemon water has a positive effect on pH levels,
it helps the body remove toxins. This natural detox process is
incredible for fighting off viruses and many other related ailments
(especially regarding your long-term health).
2. Boosts Immune Function
When you consume lemons, you’re providing your body with high levels of
vitamin C. This antioxidant is essential for a healthy immune system,
reducing the risk of any infections. The vitamin C from lemons also
targets inflammation, making it a great addition to anyone suffering
from inflammatory conditions like asthma.
3. Benefits Skin Health.
That’s correct, the amount of water and lemon you consume, will have a
direct impact on your skin. The vitamin C found in lemon, helps target
free radicals. The damage caused by free radicals can contribute to skin
aging appearance.
When you increase your intake of
antioxidants, you’re essentially fighting off free radicals. In terms of
your skin, this helps reduce the look of wrinkles, while maintaining
beautifully clear skin. Lemon water has long been used as a liver
stimulant, eliminating toxins from the blood. This process helps skin
stay clear of blemishes.
4. Increase Brain Function
Considering our brains are made up of approximately 75% water, it’s
important to drink enough each day. When you add lemon to your water,
you increase the benefits even further. The potassium that is found in
lemons, enhances nerve cells. In turn, this helps increase levels of
concentration and memory, while producing a calming effect on the mind.
5. Detoxes Multiple Systems.
Detoxing and cleansing your body is very important for optimal health.
We consume various toxins from the foods we eat, the pollution we
inhale, and the stress we endure. As mentioned, lemon aid in liver
detoxification. When you drink lemon water, there is an increased
production of bile.
This not only helps detoxify, but boosts
digestion. It also helps control the flow of bile, ensuring that the
stomach is protected (preventing ulcers). Lemon water helps kick your
liver into high gear, as it removes toxins at an optimal level. In terms
of detoxifying effects, the same occurs within the gallbladder and
kidneys as well. If you suffer from kidney stones for instance, lemon
water can potentially help.
6. Improves Healing Speed
Cell regeneration is essential for healing. When you are healthy, you’re
able to heal more effectively. Vitamin C is vital for cell
regeneration, which is why lemon is such a great healing tool. When you
continuously supply your body with vitamin C, you ensure healthier skin,
teeth, bones, and joints. Although the body heals naturally, added
vitamin C can give it that extra boost.
7. Curbs Appetite
Losing weight can be a challenging process. The foods you consume will
have a direct effect on your weight-loss goals. In order to curve
cravings, lemon water is a great solution. When you drink lemon water,
you not only curb hunger, but you feel satisfied for longer periods of
time. Instead of mindlessly snacking between meals, drink more lemon
water.
Eat for a Healthier YOU
Key 1: Eat Some Fat
Okay, not a popular conversation but I have to do some myth-busting here. Eat some fat. Remember, fat is good for you as long as it’s not trans-fat AND it comes from things like fish, nuts, some oils, some dairy, red meat, whole eggs and avocados. It helps your joints, gives you energy and is necessary in maintaining healthy skin, proper brain function and much more.
It should also come from both plant and animal products. The man-made fats or chemically altered “Franken-fats” are the ones to avoid whenever possible.
Key 2: Shop Local
Try to shop locally at multiple grocery stores and health food locations like Fresh Market, Whole Foods and Trader Joes to name a few. Visit the local farmer’s market for some of the best “seasonal” produce at super low prices.
This allows for variety and freshness. Colorful foods are rich in vital nutrients, antioxidants and best of all, they aren’t processed!
Key 3: Eat REAL Food
Thirdly, spend most of your time eating REAL food and not “space” food. I like to entertain myself with funny names for things but if it sounds like an astronaut should be eating it in outer-space, how healthy is it on a daily basis?
On occasion,it’s hard to avoid but if you can’t read the word because it has nine syllables, it probably isn’t fantastic for you.
Key 4: The Less the Ingredients the Better
Lastly, try to go with food items that have fewer ingredients on the label. The less processed and chemically treated the better and that’s always reflected in the ingredients. Get good at reading the labels and understanding what you’re fueling your body with.
If it will last for months and years, how detrimental to your health is that food item? Actually, the quicker the food spoils, the better it is for your body and your overall health!
It all comes down to educating yourself and reprogramming yourself to “enjoy” healthy, fresh, unaltered foods that provide the necessary macro and micro nutrients our bodies require to live long productive lives.
Eating should be easy and not stressful. Make intelligent decisions and do some research to be sure you’re consuming quality foods that aren’t harmful. Treat the body like the temple that it is and in return it will carry you to new heights.
