December 25, 2011
If you’re attempting to decrease your body weight and firm up your figure, dessert is one thing that may not be entering the picture quite as much as normal. Most people do realize that in order to lose weight, they are going to have to eliminate foods that are high in sugar, fat, as well as calories.
These will just take your calorie intake a little too high for optimal fat loss results and likely not offer you the most optimal nutrition either.
But, in your quest to satisfy your taste buds and still stick with your diet, you might seek out ‘healthier’ dessert options to turn to. While there are some smart choices that you can have for dessert that won’t do all that much damage, if you’re not careful, you could be in for more calories than you bargained for.
Let’s take a quick look at some of the top dessert don’ts that you might be committing as you go about trying to be healthier.
The first treat that you might allow yourself if you are craving something sweet and salty is caramel popcorn or just regular microwave low fat popcorn.
While plain popcorn itself isn’t a bad option as it’s relatively low in calories and does offer up some fiber while being sugar free, when you add the caramel sauce to the mix, the same cannot be said. Now you’ll be getting a hefty dose of sugar that will have you really upping your total calorie consumption.
If you opt for the pre-packaged microwave variety, even if it is low fat, you still will be taking in trans fats, which is a very bad thing. All trans fats must be avoided as these can really put your health in jeopardy.
December 18, 2011
If you’ve made the decision to get started with weight lifting, the good news is that you’ve just made the first step to building the body of your dreams. Nothing is going to transform your look faster than a good strength training program.
Not only will you enhance your current muscle development and definition, but you’ll also become fat gain resistant as your metabolism will be increased and you’ll naturally send nutrients towards the muscle cells rather than into the body fat stores.
This said, there are some important things that you need to be considering with the design to ensure that you get on a program that’s designed properly for you.
Let’s take a quick look at the main ‘must-haves’ for a good beginners workout routine so that you can be sure you get off to a good start.
The very first thing to think about is the exercise selection that you’re using. For best results, you want to aim to build up your strength by focusing on compound exercises. These are the ones that will work the greatest number of muscle fibers at a time, therefore allowing you to see some good gains in strength and muscle definition.
The best moves to include are the lunge, chest press, bent over row, shoulder press, deadlift, squat, and the leg press.
Very new beginners will likely want to start with some machine based exercises as these will guide you through the movement before going on to free weight exercises where you have to dictate more of the movement pattern.
Next, you’ll also want to consider the set and rep range. For someone who is just starting and looking to make some strength gains, 8-12 reps is a good place to be. This is high enough that you won’t be stressing the body too much with overly heavy weights, but not so high that you won’t see strength gains.
If you are going to be performing any isolated exercises such as bicep curls, tricep moves, lateral raises, leg extensions, and so on, then you could take this rep range up a bit higher into the 12-15 range, but no higher than that.
Finally, the last thing that you’ll need to take into account is the amount of rest that you’re using between sets. Since you’re just getting started with the workout and familiar with the exercises, now is not the time to be shorting yourself on your rest periods.
Aim for 45-60 seconds between each set you do. Later on as you get more advanced you can shorten them up to make the workout more intense and to bring about greater metabolic benefits.
For now though you don’t want to risk injury or sacrifice on the amount of weight that you’re able to lift.
So there you have the main components that should be in place as you create a beginners weight lifting workout. Get these in order and you’ll be all set to get started.
December 11, 2011
If you’ve been working hard at your fitness plan for the last 3-4 months and are looking for something to kick things up a notch, one thing that you should definitely give some consideration to is a trisetting workout routine.
Trisetting is a fantastic way to help kick the intensity of your session up a notch while also helping to shorten up the amount of time that you have to spend in the gym as well.
Since on a triset routine you’ll be taking very little time for rest between each of your exercises, the down time in this workout is minimal. This also is fantastic news for those who want a good metabolic boost from the session as well as you’ll have your metabolism fired up for hours after completing it.
This said, let’s have a look at the main things that you need to remember when constructing a triset routine.
December 4, 2011
Staying motivated for your workout program can feel like one of the most challenging things you’ll ever do. You’re constantly going to be facing people and other events that are attempting to take you away from your goal.
Unless you have a clear plan of action in place for how you’re going to overcome these factors, it can get pretty difficult to stay the course.
Fortunately, with the right game plan strategy, you can outsmart many of the negative influences that you encounter.
Let’s have a look at a few quick tips that you can use to boost your motivation.