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17 Muscle Building Facts I've Discovered
I've been a personal trainer and natural bodybuilder for the past 5 years. During that time, I've discovered a lot of muscle building facts and fitness observations. I wanted to share some of the most important ones with you, in this...

Exercise Personalities: What's Your Type?
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Learn How To Boost Your Weight Loss Program And Calorie Burning To Get Rid Of Obesity
If you want to boost your metabolism, lose weight faster and keep the weight off, you need to maximize your weight loss program and calorie burning to get rid of obesity, meaning stored fat. Weight loss diets are not the only solution to lose...

Menopause Symptoms, Diet, Exercises, Weight Gain: Tips to Sail through Menopause with Ease!
Menopause literally means the last menstrual period. It generally occurs in mid-life, that is around the age of 40. It is characterized by hormonal changes. Menstrual cycle stops and so does the production of some hormones like estrogen. Menopausal...

Overcoming the Addiction of Smoking
So what is the best way to overcome the addiction of smoking and to fight the cravings that nicotine cause. There are many ways including taking pills, using patches and chewing gum but I want to take a look at the natural ways you can fight...

 
17 Guaranteed Ways to Lose Weight

1. Just Get Started

Many times, you may hear conflicting information from different sources about how you should go about accomplishing your goals; confused with information, you attempt to analyze the best route of action...but then you realize that it conflicts with someone else's advice. You end up freezing like a deer stuck in headlights. The best course of action is to just get started and do something! Believe it or not, that is the hardest part anyway!

2. Set Goals

You won't get anywhere if you don't know where you're going. This is why it is important to set goals because they will help to show you the correct path to take and will also add further motivation.

3. Focus on Body Fat, Not Body Weight

Obviously, this article is entitled "17 Surefire Strategies to Lose Weight," but this isn't what you really want to focus on. An increase in muscle mass and fluctuating water weight can provide you with skewed results. The solution is to measure your progress by several measures of circumference of your different body parts or just buy some calipers.

4. Create a Caloric Deficit

Each person burns a certain (changing) numbers of calories per day; this is known as TDEE. In order to cut down on your body fat, you must create a caloric deficit. To do this, simply eat a lower amount of calories than your TDEE. However, you must not reduce your calories by too much, otherwise you will slow down your metabolism; it is best to reduce your calorie consumption by about 750 calories or 20% of your TDEE.

5. Keep Track of Your Caloric Intake

Creating a caloric deficit requires a bit of planning. You need to know how many calories are in the foods you eat, and then tally them up to get a total. Doing this may seem like a hassle, but as you become better at this skill and memorize certain foods you can get a better "guess" of how many calories you have consumed.

6. Higher Satiety, Lower Calories

A stomach full of Jello and a stomach full of peanut butter feel the same, but they are worth much different amounts in the world of calories. One strategy that you can use to create a caloric deficit is to eat foods that are more filling, but contain a lower amount of calories.

7. Drink Water

In addition to the numerous amount of health benefits that water provides, you can also use it as a drink that provides no calories, but fills you up. Got a craving for that candy bar? Drink some water.

8. Cut Back on Soft Drinks

Although drinks like water can make you feel full and provide no calories, they have a low satiety rate because they are easy to digest. A low satiety rate combined with several calories makes soft drinks a hazard to the dieter. Even though many diet soft drinks now contain a low number of calories, the sweeteners can spike insulin levels and also (opinions differ on this) may contain to some health related side effects.

9. Avoid Alcohol

Alcohol has a low satiety rate, a relatively high caloric rate (alcohol contains 7 calories per gram), and can also cause you to become thirstier or hungrier...ever wonder why the bars always have snacks likes peanuts?

10. Avoid Fad Diets

Fad diets many times stress a specific part of nutrition without bothering to go over fundamentals like caloric deficits. In addition, most of these diets cause a person to go far below the safety zone in regards to the degree of caloric deficit.


This causes the body to think it is starving; therefore, it lowers its TDEE. The cycle then repeats and the person becomes a yo-yo dieter.

11. Eat Complex Carbohydrates

Eating complex carbohydrates or carbohydrates with a low glycemic index will help to keep your blood sugar levels stable. When blood sugar levels are not stable, the body begins to store fat. However, eating the type of carbohydrates comes second to creating a caloric deficit.

12. Eat Healthy Fats

Not all fats are bad and, even, necessarily fattening. You should strive to avoid fats such as the trans fats or saturated fats. However, fats such as polyunsaturated and monounsaturated fats provide numerous health benefits, can help regulate cholesterol, and can even help to further build muscle since they are needed in the synthesis of hormones. However, even with the healthy fats, one should watch the consumption of this nutrient because it does have a high amount of calories (9 calories per gram of fat).

13. Don't Buy Junk Food

One easy way to avoid eating unhealthy, caloric dense snacks that would otherwise put you over your set number of calories for a health calorie deficit is to simply not buy them - therefore it takes away the convenience you have at your house of eating these foods.

14. Have a "Cheat Day" Every Once in a While

Having a cheat day every now and then (about once a week or less) can help to remind you of the habits you are trying to break and it can also give you a needed break from your regime (not all health foods taste bad though). Cheat days are usually on a person by person basis; not everyone does them. It is your decision as to whether or not you need one.

15. Eat More Frequently

An easy way to boost your metabolism and help to keep more of your muscle is to eat more frequently. It is usually recommended to eat roughly 6-8 meals per day instead of the usual three.

16. Aerobic Workouts

One way to create a caloric deficit is to reduce the amount of food you eat. The other way is to increase your TDEE; you do this by working out or eating more frequently as stated above. Creating the caloric deficit only through eating initiates a primitive response in the body to think that it is starving; therefore, it is best to create half of your caloric deficit through working out and the other half through a reduction in calorie consumption. The most basic and used form of this is the aerobic workout.

17. Lift Weights

In addition to aerobic workouts, one can lift weights to raise the TDEE. The actual process of lifting weights burns extra calories as does the muscle that it builds. Also, muscle will give a healthier, more attractive, and more toned look compared to aerobic training alone. It is best to use both aerobic training and weight lifting in your workout regime.

That's 17 of em'. Remember that following just one of these methods will not produce results. You must either follow all or very close to all of them to get the results that you (hopefully) are looking for. A big thing always results from many little things added together. You can find more information and get a free weight loss course at http://www.weight-loss-resources.com.

About the author:

Johnny Lavot is an avid weight-loss and fitness researcher. You can find tons more information on these topics at http://www.weight-los s-resources.com.

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
www.gsu.edu
 
Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
www.turnstep.com
 
Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
www.purchon.com
 
AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
www.afaa.com
 
Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
www.jackis.com
 
The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
www.cooperinst.org
 
BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
www.bodytrends.com
 
Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
www.aerobicstriptease.com
 
Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
orthoinfo.aaos.org
 
Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
www.miniclip.com
 
Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
www.aqua-aerobic.com
 
MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
www.nlm.nih.gov
 
Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
www.cathe.com
 
Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
www.aerobicspot.com
 
ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
www.exrx.net
 
Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
www.aerobicsmusic.com
 
Jumpybumpy....aerobics music and fitness videos
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
www.jumpybumpy.com
 
Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
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