How Your Weight Loss Can Stay Lost

By Dr. Jason Fowler

America's weight problems are now so well-known they are even fair game for jokes at the Oscars. "Americans really know how to fill up a seat," jibes Ellen DeGeneres, host of the 2007 Academy Awards.

The statistics are alarming. Sixty-five percent of Americans --0 million in 2001 - are overweight. Fifteen percent of American children are overweight (up from four percent only 20 years ago). Health care costs related to overweight Americans has ballooned to $117 billion (that's billion) in 2003. And the numbers keep going up. The scales don't lie.

And yet, diet and weight-loss books fill our nation's bookstores. Low-carb diets. High-protein diets. The cabbage soup diet. The grapefruit diet. The raw foods diet. Most people we know have tried one or more of these. The new diet works for a while, then we can't take the deprivation any longer and break the diet. Then, horrifyingly, all the weight we lost comes right back, and we're right back where we started. Or possibly even a few pounds heavier. The very good news is that a real, long-lasting solution exists. The basics of this healthy approach to long-term weight loss have been known for decades. This solution is not a diet. It doesn't have a catchy name. There are, though, a few "magic" secrets to this food plan that works.

"Secret" Number 1 - eat six small meals throughout each day, separated by 2.5 to 3 hours "Secret" Number 2 - combine protein and carbohydrates in each meal "Secret" Number 3 - drink plenty of water (eight to ten glasses) throughout the day "Secret" Number 4 - eat two portions of vegetables each day "Secret" Number 5 - take one day off each week (a "free" day) and eat whatever you want, whenever you want Why combine protein and carbohydrate at each meal? This critical combination feeds our muscles by providing the amino acids (from protein) necessary to build and maintain muscle tissue, and the carbohydrate needed to shuttle the amino acids into the cells. If the carbs aren't there the protein doesn't get used. There's also a human performance benefit - eating balanced meals enables better cognitive/mental function. So we're not only getting healthier on this food plan, we're getting smarter!1

Why eat six times a day? Studies have shown this approach results in a faster metabolic rate, a lower percentage of body fat, and reduced "bad" cholesterol levels, all while maintaining lean muscle mass.2,3 Each meal contains approximately 300 calories (proteins and carbohydrates in each meal are in "portion" sizes). That is it! This sensible, easy approach to food allows you to eat everything - there are no restrictions. And, on your free day you can indulge, or not, letting your natural instincts guide you.

1Fischer K, et al: "Carbohydrate to protein ratio in food and cognitive performance in the morning." Physiol Behav 75(3):411-423, 2002 2Jenkins JD, et al: "Nibbling vs. gorging: metabolic advantages of increased meal frequency." NEJM 321(14):929-934,'89 3Verboeket WP, et al: "Influence of feeding frequency on nutrient utilization in man: consequences for energy metabolism." Eur J Clin Nutr 43(3):161-169,'91 - 17268

About the Author:

For additional information on health feel free to contact Dr. Jason Fowler Dr. Jason Fowler

Your Weight Loss Can Stay Lost

By Dr. Jason Fowler

America's weight problems are now so well-known they're even fair game for jokes at the Oscars. "Americans really know how to fill up a seat," jibes Ellen DeGeneres, host of the 2007 Academy Awards.

The statistics are alarming. Sixty-five percent of Americans --0 million in 2001 - are overweight. Fifteen percent of American children are overweight (up from four percent only 20 years ago). Health care costs related to overweight Americans has ballooned to $117 billion (that's billion) in 2003. And the numbers keep going up. The scales do not lie.

And yet, diet and weight-loss books fill our nation's bookstores. Low-carb diets. High-protein diets. The cabbage soup diet. The grapefruit diet. The raw foods diet. Most people we know have tried one or more of these. The new diet works for a while, then we can not take the deprivation any longer and break the diet. Then, horrifyingly, all the weight we lost comes right back, and we're right back where we started. Or possibly even a few pounds heavier. The very good news is that a real, long-lasting solution exists. The basics of this healthy approach to long-term weight loss have been known for decades. This solution is not a diet. It doesn't have a catchy name. There are, though, a few "magic" secrets to this food plan that works.

"Secret" Number 1 - eat six small meals throughout each day, separated by 2.5 to 3 hours "Secret" Number 2 - combine protein and carbohydrates in each meal "Secret" Number 3 - drink plenty of water (eight to ten glasses) throughout the day "Secret" Number 4 - eat two portions of vegetables each day "Secret" Number 5 - take one day off each week (a "free" day) and eat whatever you want, whenever you want Why combine protein and carbohydrate at each meal? This critical combination feeds our muscles by providing the amino acids (from protein) necessary to build and maintain muscle tissue, and the carbohydrate needed to shuttle the amino acids into the cells. If the carbs are not there the protein doesn't get used. There's also a human performance benefit - eating balanced meals enables better cognitive/mental function. So we're not only getting healthier on this food plan, we're getting smarter!1

Why eat six times a day? Studies have shown this approach results in a faster metabolic rate, a lower percentage of body fat, and reduced "bad" cholesterol levels, all while maintaining lean muscle mass.2,3 Each meal contains approximately 300 calories (proteins and carbohydrates in each meal are in "portion" sizes). That is it! This sensible, easy approach to food allows you to eat everything - there are no restrictions. And, on your free day you can indulge, or not, letting your natural instincts guide you.

1Fischer K, et al: "Carbohydrate to protein ratio in food and cognitive performance in the morning." Physiol Behav 75(3):411-423, 2002 2Jenkins JD, et al: "Nibbling vs. gorging: metabolic advantages of increased meal frequency." NEJM 321(14):929-934,'89 3Verboeket WP, et al: "Influence of feeding frequency on nutrient utilization in man: consequences for energy metabolism." Eur J Clin Nutr 43(3):161-169,'91 - 17268

About the Author:

For additional information on health please contact Dr. Jason Fowler Dr. Jason Fowler

HCG Diet Drops Eliminate The Need For Pills Or Injections

By Joshua McNeill

Believe it or not, there is a way to lose thirty pounds in thirty days. Does it sound unbelievable? It shouldn't, but it's real. The secret behind such incredible results is the HCG hormone and HCG diet drops.

HCG is a hormone found naturally in both men and women. The hormone is most common in pregnant women and is actually used as a fertility drug to increase sperm count or to help women ovulate. However, it can also be used as a miracle dietary aid. Make no mistake, HCG works, and it works quickly.

When HCG was first introduced as a dietary supplement, it was often used in the form of injections. While these were very effective, the patient had to go see the doctor and have them administered. Instead of going through that very expensive treatment, they can now have the same results by merely putting a few drops under their tongue.

The HCG diet drop is a pre-mixed homeopathic solution which is produced by extracting small amounts of full strength HCG and diluting it into a sublingual solution. This is a gentler form of HCG treatment and the dieter need not worry about toxicity or addiction. This offers all the benefits of HCG injection dieting without assuming any of the risks.

When looking at the approach to the diet, it is exactly the same as when taking the other forms of HCG. It is a low calorie diet that is packed with proteins and fibers. This diet gives the body the nutrition it needs and keeps the fat content very low so that the HCG can work its magic and burn excessive fat during the cycle.

A normal diet period generally lasts between twenty and thirty days, however the diet can be extended longer if necessary. It is not recommended to extend the diet beyond forty days as any prolonged diet can lead to difficulties. Also, it is recommended that dieters abstain from heavy exercise for the first three weeks. When adhering to the low calorie diet it is important to increase your fiber intake and stay hydrated by drinking lots of water.

Diet drops are a great option for anyone looking for an affordable and safe way to start and HCG diet. HCG diet drops are perhaps the best option for HCG dieting because the dieter does not need to administer a daily injection. Diet drops offer all the benefits of an HCG diet at a reduced risk and cost. - 17268

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Wondering about the hcg los angeles? When you want to learn the facts about how youn lose weight and feel great, listen to someone who knows all about hcg diet los angeles.

Amazing Benefits Of The Acai Berry For Weight Lose

By David Cakenholf

There had been many weight loss products introduced in the market. People who have weight issues are often attracted to try various weight loss products in the hopes that they would work for them. Unfortunately, not all of them work and in some cases, they even cause negative effects.

A wonderful product from acai palm trees found in many parts of Central and South America is becoming very popular right now as a weight loss and health supplement. The acai berries, a fruit, is not new to many people. In fact, it has been used in cooking and as a medicinal fruit in countries like Brazil, Peru and Belize. They are often used in recipes for cake, yogurt and many other kinds of desert.

The incredible health benefits of the acai berries are now becoming increasingly popular as many companies started selling these products in many parts of the world. It used to be sold on it's original form as a fresh or dried berry but with today's technology it has been processed for longer storage. Acai berries are now available in various forms like tablets, juice and powder.

Taking acai berries provide many health benefits to the body. Not just a simple weight management product, acai berry products also provide better immune, digestive and cardiovascular systems. With all the vitamins and minerals in the product, anyone most of the people taking it gets increased level of energy, improved sleep and healthier skin.

One of the impressive effects of taking acai berries is the detoxification benefits it provides. The product has high fiber contents that cleanses the stomach walls and flushes out the toxins present in the body. This in return would help the body properly absorb the nutrients from the food we eat.

There are also some Omega-9 and Omega-6 that are present in the acai berries. These nutrients are known to lower the blood cholesterol in the body. And of course, the anti-oxidants that are found in the fruit is very beneficial for our heart.

Many magazines, radio and TV shows popularized the acai berries for its wonderful benefits. In fact, many professionals in the medical and health field are now calling the acai berry the SUPER FOOD. This just shows that the product really works for many people.

If you are one of the people who want to lose or maintain weight, you might be interested on how the acai berries would work for you. The good thing about it is it's organic and very minimal preservatives are added to the products marketed. In fact, you can even order acai berries in its natural form and include it in your recipes for a healthier meal.

Acai berries could be bought in many local health stores in your area. If you find it difficult to find any, you also have the option to buy it from the Internet and have it shipped to your house. But again, make sure you read more about the acai berries to make sure it doesn't have any effects on you especially if you have an existing health concern. Better yet, ask your doctor or dietician if the acai berry is okay for you. - 17268

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To read more about weight loss, check out AcaiForceMax. Also, read more about acai berry weight loss at Acai Force Max review.

The Real Deal on Fasting to Lose Weight

By Melissa Newton

Everyone is so caught up in the quest to lose fat that Americans have tried some drastic measures, even fasting to lose weight. All diet programs include sacrificing favorite foods and a great deal of commitment if you really expect to see any results. The level of commitment can be so high that people generally seek out the program that ensures the quickest results. Now some are reasonable and healthy and usually include an exercise routine, restricted calories and possibly replacement meals. Sadly, sometimes people get so desperate they reduce to drastic measures including fasting to lose weight and ingesting synthetic processed foods and supplements with scientific sounding ingredients.

But really, among all the programs that are available everywhere, how can you determine which one is safe and effective? Is it really safe to engage in fasting to lose weight? Is there a magic pill that can make all the unwanted pounds go away? The answer to the question is no. The best way to lose weight and keep it off is by dieting and exercising.

Note that the word "diet" is very different with fasting. Dieting is more of choosing the right kind of food and consuming them in amounts that are just right for your body type, weight and activities. On the other hand, fasting means abstinence or not taking food at all. While dieting nourishes your body for proper functioning, fasting does not. Therefore, fasting to lose weight is not only harmful healthwise, but it also causes your body to lower your metabolism rate. When you are trying to shed off some fat, a slow metabolism is something that you would not want. Why? Because it makes your body burn calories slower than it should.

Once you understand that fasting is not a valid process to lose weight you should weigh several different options that will give you the nutrients and energy your body needs to thrive. There are limitless meal plans in books and on the internet. If you have tried the highly advertised diet programs without success you could talk with a professional nutritionist to privately to come up with a program that will work for you. This could get very expensive very fast, but it should be worth it in the long run.

Remember also that dieting is only part of the process to lose weight. To really see improvement quick you could start exercising. Paring diet and exercise will not only give you a stunning figure, you will feel so happy and healthy compared to fasting to lose weight. - 17268

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To find the weight loss program that's right for youclick here, I've researched the top diets for you.

Tips and Strategies For a Good Night's Sleep

By Dr. Robert A. Simmons

The majority of people have a problem with sleeping for any number of reasons; although the biggest reason is the kinds of schedule people tend to keep. Most people interchange the words sleep and rest when talking but they actually have two different meanings. Sleep means the number of hours spent in bed and rest means the completion of the body's recuperative method. Rest allows the body to reenergize and heal itself during the overnight hours.

You know that there are two forms of sleep: REM and non-REM. REM stands for rapid eye movement and this sleep is the dreaming state. When you're in REM sleep, you're dreaming (whether or not you remember it) and people will know if you're in REM sleep by the swift eye movements. This sleep helps your body restore its mental capabilities. The non-REM sleep stage is when you go into a deep slumber; this allows your immune system and other vital processes to restore themselves.

There are many things that we do on a regular basis that interfere with getting proper rest. Studies have shown that the flickering of electronics interferes with sleep. This includes computers, television, video games and smart phones. These activities keep the brain active and require some "wind down" time after use and before bed.

Be mindful of what you drink and eat before bed. Any drinks or foods that are caffeinated must be avoided. This means you'll need to avoid sports drinks, coffee, soda and chocolate. If you enjoy tea before bed, read labels to ensure that it is not caffeinated. If you find that it is, consider switching to decaffeinated.

Another reason for bad sleep is a non-active lifestyle. Regular exercise is very important and can improve a person's sleep. If a person hasn't exercised in some time or not at all, they should look into hiring a personal trainer to help them get started. By getting help from the beginning, the person won't waste their awake and sleep time with the wrong type of exercises.

One great idea is to take inventory of your bedroom. What is it's purpose? Is your bedroom a media room? The bedroom should not be used for reading, watching television or using computers. Keep it an area designated for low stress and rest.

If you sit in the bed reading or watching television, your body recognizes the bed as no more than a sofa. By keeping these activities out of the bedroom, you will be training yourself to go into the bedroom in order to rest. Repurpose your bedroom if necessary. It may be a difficult task, but it does work.

It's important to identify how much stress you're under since this is a culprit in the lack of sleep a person gets. Stress can eventually lead you to depression, which will also interfere with your ability to get a good sleep. Determine what makes your mind run wild and find ways to slow it down.

Here are some tips to getting good nights sleep. In addition to repurposing your bedroom, develop a "nite-nite" ritual. Do the same tasks every night before going to bed. Give yourself the gift of a half hour wind down. This will signal your brain and body that you are ending the day and preparing for bed.

So what can you do to make your brain slow down and relax? Consider picking up a book and drink a decaffeinated cup of tea; maybe peppermint tea. Instead of using lamps and the room's overhead light, use candlelight. Be aware that you'll need to blow these out before you go to sleep. A very relaxing scent to use is lavender.

As with everything, change is challenging. To improve your sleep you need to change your patterns. It can be difficult be it is achievable. Customize your own wind-down ritual and have a good night's sleep tonight! - 17268

About the Author:

Author: Dr. Robert Simmons is a charlotte chiropractor using applied kinesiology technique. We regularly hold free charlotte chiropractic nutrition seminars and workshops for self improvement.

The Master Cleanse Diet - Lose Weight And Get Healthy

By Erik Loebl

People have been making the Master Cleanse Diet one of the most popular dieting options since it was first introduced as they pursue effective means for rapidly losing undesired weight. However, losing some quick pounds is not the only thing you get from using this diet plan. There is actually quite a large number of positive things that can come from it.

For years you have put processed foods filled with fat in to your body and they have left it crammed full of toxins that are now causing you to experience a lot of problems. Even those little problems you have overlooked and associated with age are probably a result of the abuse your body has endured. It is not simply just the junk food you have eaten but it is also all of the chemicals on those foods as well as the pollution in the world we must encounter on a daily basis.

When you finally decide to give the Master Cleanse Diet a try you will soon find out that you have made great strides toward cleansing your body of all of those toxins that have been keeping you down for so many years.

Not long after that you will also find that you really do have a lot more energy and stamina than you ever dreamed of and you will be much happier overall after you have tried this diet out. After all, do you really have anything to lose by giving it a shot?

It is in fact the truth that you can effectively lose weight with this diet, but isn't becoming healthier a benefit that outweighs that one? Just imagine the day that you can do all the things you need to do without having a headache or just plain feeling bad. Picture not being plagued by a cold or a cough all of the time because your immune system is stronger and your body is running like it should. All of those allergies you used to suffer from will almost completely vanish simply because your body is not filled with toxic waste any longer.

Each and everyone of the ailments discussed in this article are a direct results of the abuse we put our bodies through on a daily basis with all of the chemically saturated foods and the nasty pollution we put in to our bodies. Is there even a question in your mind as to why our bodies are not working at 100% efficiency?

After you have finished using this detox diet you will have more respect for your own body and you will never again want to go back to the way things were before when you were unhealthy and unhappy.

A diet like this can totally transform a persons lifestyle and develop them in to a person who is much more picky about what they put in to their body so they don't ever have to feel drained ever again. It can bring on a whole new look at life and give you the will power needed to keep yourself headed in the right direction. - 17268

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Learn more about the master cleanse diet. Erik Loebl reviews the Master Cleanse Diet at http://themastercleansedietreview.com, and what it can do for you.

Healthy Alternatives to Soda

By Paul Darius

My drink of choice has been soda for as long as I can remember. I know that it's not good for me, but I can't help myself. I enjoy a good soda more than anything else, and I've had plenty of them during my life.

I also really enjoy the fact that soda is sweet. It gives me my sugar fix for the day, and I look forward to drinking them. Unfortunately, I've come to accept the fact that it's something I should cut down on.

Drinking soda is bad for your teeth, negatively impacts your energy levels, and even leads to weight gain. As a result, I've decided to replace my sodas with one of a few other drinks.

Try out any of the following drinks that I'm about to discuss for a change. While you may not enjoy them as much as you like your soda, I think you'll come to appreciate the benefits that you enjoy over time.

Have you ever had seltzer? If you have, try drinking it more regularly for a few weeks and the taste of it, or lack thereof, will grow on you. This is a perfectly healthy substitute for soda, and the carbonation definitely helps out.

Some people simply need a little more flavor in a drink. If that's the case, try out any of the carbonated juices offered by Izze or Fizzy Lizzy. These are both great treats that have become wildly popular during the last few years.

Lastly, green tea is very healthy and will give you some of the energy that you're used to getting with soda. Loaded with antioxidants, you'll be doing a great thing for your body by substituting soda with green tea.

Any one of the above drinks in place of soda will have a profoundly positive impact on your life. Are you ready to make a change? - 17268

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Enjoy more articles by this author, covering products like fluorescent light bulbs and the fluorescent ballast.

Whey Protein Creates a Lean Body

By Nathaniel Millsby PHD

Protein powder can be an extremely effective tool in helping you build muscle mass, but it's not a miracle worker. A scoop of most protein powders, for example, is about 20 grams of protein, that's the same as a 3-ounce chicken breast. So it's no miracle worker.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein. Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

When you use that protein powder, though, can really help you. So you want to strategically place when you are adding the protein powder in. It's a great tool also, because it's digested easily, it's easily absorbed. So it makes a great post-workout recovery drink.

So if you put that protein powder immediately after your workout that's gonna help with that muscle recovery the second you're done working out.

Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research.

A lot of people struggle with getting enough protein at their breakfast. Stir that protein powder into your milk, pour that over your cereal, perfect. Stir it into your oatmeal.

So using it strategically to boost the protein at certain times of the day you need is gonna help you then increase recovery, increase muscle mass, increase strength.

But just because you use a protein powder, if you're using it in replacement of another meal, it's not gonna be a miracle worker. It's not automatically gonna make you stronger, faster, leaner.

Protein powder is designed to be taken everyday as a dietary supplement. Even if you aren't a bodybuilder, starting your day with a protein powder shake can provide nutritional benefits. While many nutritionists advise consuming protein throughout the day, a healthy boost of protein first thing in the morning can stabilize your blood sugar levels throughout the rest of the day. - 17268

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all of the benefits of optimum nutrition whey protein. He currently has an informative site that givesinsightful information about everything that is optimum nutrition whey protein

Setting my HCG Diet Plan in Motion

By Amelia Handley

I'm really getting revved up for my own HCG diet plan. I already chose to work with HCG Diet Direct and purchase their homeopathic HCG weight loss formula online. I also decided that I would also buy their cookbook and their B-Total Sublingual product. In my previous articles (this is a daily chronicle if you're just tuning in) I've already discussed how hard it was to limit myself when it came to how many additional products to buy. There were so many great options.

In a few past articles I gave a short break down of the benefits of the products that I didn't choose to include in my personal HCG diet plan. That way you'll be able to have just as hard of a time deciding which one to include in your own HCG diet plan as I did. I wouldn't want to make it too easy on you!

I've already told you all about most of the items and supplements available for purchase through HCG Diet Direct. The only two left are the Thyroid Function Supplement and the Hormone Balance Supplement. As you can tell by their names...they both have very specific purposes. And depending upon your own lifestyle/health they could be the perfect choice for you.

The Thyroid Function Supplement is made by NuLife Herbs. HCG Diet Direct highly recommends it before, during and after an HCG diet plan. It was designed to aid in the healthy function of the thyroid by feeding and nourishing the Thyroid Gland. This product is beneficial due to medical conclusions that indicate that a healthy, functional thyroid promotes weight loss and that a better metabolism decreases the chance of weight gain.

The Hormone Balance Supplement has its own unique benefits. It's also created by NuLife Herbs and is sometimes referred to as Love Passion #9. It's also highly recommended for HCG dieters, but only women. This supplement does exactly what the name implies: its balances the body's hormone levels. One of the main ingredients is Maca. It's a Peruvian root vegetable. It's said to be one of the most potent hormone balancers found in nature. As an added bonus for women on the diet and the men in their lives...it's also a natural aphrodisiac. So keep that in mind!

Now that I've given you all a run down of the various products offered by HCG Diet Direct I don't feel so bad about publicizing which 2 additional products I chose to use to accent my HCG diet plan. And we can move on...whew! It's a good thing because I think my friend that I talked into considering doing the diet with me needs a little bit of intense focus on my part. She's being a total baby about the food limitations. Sheesh! Like it's any surprise that on any effective diet you're not going to be able to eat french fries. She definitely needs me to remind her of the significant weight loss possibilities. I'll let you know how it goes! - 17268

About the Author:

Amelia Handley studied exercise science at university with a minor in Nutrition. Yet she still found herself veering from diet to diet in order to control her weight. With HCG Diet Direct she's found a program that allows her to combine her desire to control her own body weight with her education and not feel off balance.

Understand the Secrets to Muscle Building

By Josh Wintrop

Do you want to learn how to build six pack abs, lean muscle, and get ripped? The first step in achieving these goals is to begin to work toward losing fat. This is required prior to developing a fitness routine. Not until the fat layers have been removed can you successfully develop and define your muscles, and get the physique you've dreamed about.

There are two basic scenarios common among those interested in weight loss/muscle building programs. If you're one of the scrawny types who has trouble bulking up and adding muscle, your first task is to gain some weight. This doesn't mean putting on a large amount of unhealthy weight, just some mild, healthy weight gain that will make it easier for you to build muscle.

The second scenario is when you have a beer belly or a paunch. Before you can discover that there are actually muscles underneath, you need to work on removing all the fat, and that's the time that you can start building and developing your muscles.

Whether your circumstances fall under the first or second category, it is essential to be prepared with the needed information to move on to the next step. It is now that you will benefit from a program that can reveal the true secrets to how to build muscle. So first lose the fat, then launch your plan for no-nonsense muscle building.

The keyword to success here is "lean." When you're seeking an effective weight loss plan that also helps you to build up your muscles, there are some things you should consider before you get started. First, be sure that the creator of the program knows their subject and can give expert advice.

The second aspect to look for is an assurance that the program you choose will help you to lose weight and build muscle in a manner that will allow your results to be long term, and not just a quick fix that won't last. Unfortunately, many individuals who are searching for a way to shed extra weight turn to the quick fix in error. Relying on these relatively easy, short cut answers do not make for a healthy weight loss plan. You may get a boost when you notice the instant results when you step on the scale, but will these positive results continue.

An appropriate diet used in conjunction with a moderate to intense workout routine, will be necessary to ensure an appropriate weight loss and muscle building program. You will find that with this no-nonsense approach to weight loss, you will be able to maintain your weight loss permanently and while continuing to build muscle.

There is one additional piece of information. You will want to select a weight loss and muscle building plan that you can stick to for the long haul. It is common for individuals who desire to lose weight, to begin an exercise program, only to give up on it after a short time. If your goal is a healthy, fit lifestyle, than you will need to make changes in your eating habits, as well as the manner in which you exercise. To ensure the most effective, no-nonsense way of losing weight and building muscle, a combination of healthy eating and regular exercising will be required. - 17268

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Are you interested in learning more about muscle building? If so, please check out Vince Delmote No Nonsense Muscle Building

Useful And Uncomplicated Muscle Building Tips

By Gerald Tommey

Easy muscle building tips for the beginning athlete can really come in handy when that aspiring sports person is beginning to think about ways to gain may be a small but definite improvement in the sport that he or she has decided to become proficient at. Most fitness scientists and experts continue to maintain that some small amount of weight training can go a long way towards helping reach a performance goal.

What is surprising is that the time investment needed in building up muscles and capture some fitness really isn't all that much, relatively speaking. In the old days of weight lifting or bodybuilding, it was thought that the more time that could be spent, the better. This is actually not the case for most aspiring athletes, outside of those who really intend to become champion bodybuilders or weightlifters.

Normally, most enthusiast athletes will benefit best from at least three short sessions of weight training a week that are at least 20 to 30 minutes in duration. Most fitness experts also recommend that the weight training that is being done always starts with the larger muscles of the body and then work its way down to the smaller muscles.

This means that in the case of the chest, the recommended exercise should be the bench press first and then other chest building exercise such as obliques and the like. For the arms, bicep muscles should be worked on before smaller muscles such as triceps and deltoids. When it comes to the legs, the quadriceps, or vastili, muscles can be addressed through the use of leg extensions.

Once the quads have been addressed, and aspiring athlete might want to do a few sets of leg curls that serve to work on the gluteal muscles and the hamstring muscles located on the backs of the legs. Work down from there to build up the calf muscles, which are more formally known as the gastrocnemius muscles. Basic principles all involve going from large muscle to small muscle and maintaining consistency and correctness of the exercise.

Experts seem to be equally divided on whether a low weight combined with high repetitions works better than a high weight combined with low repetitions. Regardless of the philosophy, the aim for most aspiring athletes is that they should be able to get to the point where they can bench press their own body weight. Also, athletes should look at working various muscles from different angles from time to time.

The understanding that goes into building up of muscles has gotten to the point where many fitness experts recommend that an aspiring athlete try to get from 7 to 8 hours of sleep every night when possible. Muscle building tips all have as a component the matter of quality sleep, these days, so it is a smart sports person who understands that and tries to adhere to it. - 17268

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He enjoys writing about home improvement, education, and health topics. Visit his newest web site where he covers car cover reviews, Evolution car cover.