Have a happy and healthy Christmas and a very happy new year!
Tuesday, 23 December 2014
Friday, 7 November 2014
Friday, 10 October 2014
Thursday, 9 October 2014
God Only Knows - BBC Music
Find out more at http://www.bbc.co.uk/music
The Beach Boys' masterpiece God Only Knows remade with the help of a few friends to celebrate the launch of BBC Music.
See who’s who in the video: http://bbc.in/1vUMGLp
Tuesday, 7 October 2014
How to Lose 5 Pounds in 1 Week - Quick and Healthy?
Are you, just like I was, misled by the eye-catching headlines about diets that says – Lose X pounds in little or no time? Of course you are, but why? Does it make any sense to believe that you could lose 10 pounds of fat in a week when you know that it can't be done, at least not in a healthy way?
In this article I will show you that there actually are ways to lose weight fast but that it is not healthy for you. We could make a deal, well, it is you that have to make a deal with yourself. I will show you a method that guarantees a weight loss of at least 5 pounds per week in the healthiest way (not meaning that it is healthy but better than lots of other diets) and you will also learn why a superfast weight loss is dangerous to your health and the do's and don'ts in fast weight loss.
First, as promised, the fast weight loss diet: This diet is composed to speed up your metabolism and it must be followed exactly. You may not use any spices except salt and peppers. It is important to remember to drink a lot of water, preferably water that is isotonic, meaning that it has added minerals that make it chemically look like you body fluids. To give this diet a boost be sure to do some cardio exercising to speed up the fat burning process.
Here is the menu:
Day 1:
Breakfast: ½ grapefruit, 1 toast (no butter), 2 teaspoons of peanut-butter
Lunch: 5 fl oz of tuna-fish, 1 toast.
Dinner: 3 oz beef (lean), 10 fl oz green beans, 10 fl oz beetroot, 1 small apple, 10 fl oz vanilla ice-cream
Day 2:
Breakfast: 1 boiled egg, 1 toast, ½ banana
Lunch: 10 fl oz cottage cheese, 5 salty crackers
Dinner: 2 hot dogs, 10 fl oz broccoli, 5 fl oz carrots, 5 fl oz banana, 5 fl oz vanilla ice-cream
Day 3:
Breakfast: 1 boiled egg, 1 toast
Lunch: 5 slices of cheddar-cheese, 5 salty crackers, 1 small apple
Dinner: 10 fl oz tuna-fish(conserved in water), 10 fl oz beetroot, 10 fl oz cauliflower, 5 fl oz honey melon, 5 fl oz vanilla ice-cream.
Like mentioned before it is very important to follow this diet like it is written above, if it is altered in any way it may not work for you.
Now you will learn why this diet is not healthy. First of all it makes you lose weight faster than the body can burn fat. Even if you drink a lot, the weight loss will consist of 20% fat, 40% water and 40% lean muscle. So let's say that you lost 5 pounds, according to the percentage above you lost 1 pound of fat, 2 pounds of water weight and 2 pounds of lean muscle. Did you want to lose that much muscle? Probably not. All of the diets making you lose more than 1-2 pounds per week will burn your muscle mass for energy.
Now, why is that? The body saves the fat stored in your body for a rainy day (starvation period) and if you are on a diet and don't exercise and use your muscle to the fullest extent your body figures that the muscle is not necessary to save and it will start using it for energy.
The diet above could be executed once a week but it will not give you a long-lasting weight loss. To lose weight for good you have to compose your menu to have the right amount of protein, the right kinds of fat and some great carbs. Those three nutrients cover our total calorie intake. To be a successful dieter(meaning that the fat is burnt and not the muscle) you should reduce your calorie intake by 10-20% and increase your calorie consumption, and how do you do that? Well, you have to start exercising and do some weight-lifting.
Now you know how to lose weight fast (I guarantee that the menu above works) so stop looking for any more fast weight loss diets. You also know why a fast weight loss is only a temporary weight loss and most important, you know that there are no shortcuts to get rid of those extra pounds. It is really a really easy equation: (Calorie intake) – (Calorie burnt) = weight loss/gain. Simple? Yes! But it is not that easy to achieve because it requires some fundamental change of attitude to foods, exercise and body.
If you decides to go on the diet explained, do so as a life-saver for now, but stop procrastinating and start to lose weight the right way after this panic-fast weight loss.
This article is merely an introduction, but if you are still reading you have taken the first steps towards a healthier lifestyle.
Congratulations!
ABOUT THE AUTHOR
Jennifer Olsson
Jennifer Olsen was a professional dieter until recently when she found a diet that that was foolproof. Today she is a fool for easy diets... (Bio)
Wednesday, 24 September 2014
Tuesday, 16 September 2014
Can Swimming Help You Lose Weight?
Have you taken up swimming as an exercise to help you to lose weight? If you are, you are not alone because most people think that swimming is effective way to tone muscles and lose weight. This is why the public swimming pools everywhere are always packed in the evenings and on weekends.
Before I disappoint you, I must first declare that I am not against swimming. On the contrary, I swim regularly for the sake of my cardiovascular health.
However, some research seem to suggest that swimming is not an effective way to lose weight and in fact, one can even gain weight with swimming. Getting more bewildering eh?
Swimming is considered by many as one of the best exercises to lose weight and to tone muscles because when you swim, most of your muscles are called into action and you are actually having a full body workout. Furthermore, swimming also has an aerobic effect and so the heart and lungs are getting their dose of exercise as well.
However, a research published in the American Journal of Sports Medicine demonstrated that in the absence of a controlled diet, swimming has little or no effect on weight loss.
Professor Grant Gwinup conducted an experiment correlating swimming with weight loss and came up with surprising results.
a) Test subjects put in a cycling program lost 19 pounds in a 90 days study.
b) Those following a walking program lost 17 pounds in the same period.
c) Now, brace yourself for this! Subjects in the swimming program actually gained extra 5 pounds!
Did the findings shock you? I couldn't believe what I was reading when I first came across the report.
Professor Gwinup then assumes that swimming in cold water stimulates the appetite to increase caloric consumption. Do you feel hungry after a swimming session? If you do, then professor could be right.
Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport pointed out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train.
Why is that so? This is because swimmers feel hungry after swimming and may simply replace all the calories they have burned with a large meal and a sugar laden drink after their swim.
On top of that, they may even consume more calories than they have used up.
"Some research suggests that this is due to the cool temperatures in which swimmers often train in and by contrast, runners and cyclists usually experience an increase in body temperature during their training sessions, which may help to suppress appetite." Professor Burke said.
Professor Burke also noted that competitive swimmers are less active when not in training sessions. The swimmers are so tired from the hours of intensive training that they sleep, relax or avoid any active physical activities outside their training sessions. Deja vu? Do you feel tired and sleepy after a swim?
Now, let's talk about toning muscles. Do note that most of the work your body does when swimming involves positive muscle actions and no negative action and we know all know that the negative phase, that is, when lowering the weights during weight training is very important in building muscles.
So can your muscles develop properly when only the positive muscles are worked on? By the way, before you say that competitive swimmers have nice muscle tone, that is because they lift weights to maintain muscle balance as well as to gain strength for more powerful strokes.
Please, do not give up swimming if you enjoy the sport. Doing any exercise is better than not exercising at all. Just make sure that you don't eat more or become more less active after your invigorating swim.
ABOUT THE AUTHOR
Chris Chew
Chris Chew is a fitness personal trainer and author of "Burn Fat Build Muscles Fast". Visit his sites at International Personal Trainer... (Bio)
Monday, 8 September 2014
Friday, 22 August 2014
Weight Loss Problem – Which One Is The Right Solution?
A lot of people who conscious of their weights are struggling to find the right solution to the "problem". In truth, there are a number of choices for solutions offered by health and fitness experts, medical authorities, cause oriented groups, self-proclaimed gurus, and others.
Nevertheless, many problematic people still fail. Although the urge to begin anew is there, it seems that the energy to lose weight fizzles out somewhere along the way. For others, it totally disappears.
Likewise, there are those who were successful to overcome the first few steps towards the change they want but are not able to sustain it. Individuals contemplating of going into a fat loss scheme would probably ask themselves, "What then is the appropriate solution?"
Cut down on calories, resist temptation, log extra treadmill time, and so on. These are perhaps the easiest ways commonly practiced by many. Unfortunately, oftentimes people don't achieve the results they're looking for.
Experts say those ideas could work, that is, if you've been doing less than what you need to do to lose weight in the first place. Obviously, these things can't fix the problem. When everything else fails, why not try Hypnotherapy South Australia?
Yes, such method harnesses the power of hypnosis to keep you under a hypnotic trance. However, make sure it is administered by a highly trained and experienced certified practitioner. When in a state of trance, you will achieve a deep relaxation and a heightened awareness. In such state, your brain will become highly receptive to the positive suggestions of the therapist.
Hypnotherapy in Adelaide is viewed as a strategy that affects the way an individual thinks, acts and behaves. Since the suggestions remain for quite some time, it becomes a habit in the long run. Hence, the high possibility of negative habits being replaced by pleasant and desirable ones. What's more, hypnotherapy is safe and with less to no risk since it does not advocate the use of any pharmaceutical drugs.
Nowadays, there are a number of institutions or hypnosis Centres offering comprehensive weight loss hypnosis programs online. They give the assurance of fast weight loss and thus prompting you to take the path less travelled. To state, motivation to start anew begins innately thus one must take the initiative to forego his limitations and take the plunge towards greatness. All you need is to exercise due diligence to find which one is most suitable for you.
According to health experts, there are various hypnotic solutions to the most common weight loss problems. These are briefly described below:
1. Think Thin - Learn from strategies slim people practice;
2. Super Slim Me - Ponder your own weight loss goals and stick to them no matter what;
3. Stop Comfort Eating – Hypnosis can bring you comfort minus the calories;
4. Stop Emotional Eating – Discover how real hunger pangs differ from emotional prompts;
5. Stop Binge Eating - Be in control of your eating habits;
6. Stop Boredom Eating - Find other things worth doing and spend your energy on those;
7. Banish fast food – Forget fast food by resetting your attitude to get back to your natural shape;
8. Lose Your Sweet Tooth – End your sugar addiction and beef up your energy levels;
9. Weight Loss Motivation – Keep your weight loss motivations with hypnosis; and
10. Enjoy Healthy Cooking – Take control inside your kitchen and take control of your diet.
All you have to do is search the Web for professionals providing the above services. Who knows, you might stumble upon the right solution. More so, your nicotine addiction could also be solved by joining 'how to easily quit smoking Adelaide' sessions.
ABOUT THE AUTHOR
HypnotherapyAdelaide
Hypnotherapy Adelaide offers hypnosis therapy sessions for depression, stress, and anxiety. Take control of your life, get help from... (Bio)
Friday, 20 June 2014
Friday, 13 June 2014
Running Tips: Back To Basics For Consistency
Progression is Key
At all costs avoid training too hard too soon. If you do you will increase your risk of getting injured or simply burnout. Many new runners give up because they've tried to go too far, too fast and have failed.It an excellent idea to consult with a running expert or an experienced runner to help formulate a realistic and progressive program for you to follow.
Put yourself to the test
Compete in races as part of a plan to gauge fitness, progression and race pace. Putting races in your calendar will also force you to train harder.
See the bigger picture
Don't ignore the rest of your body. Running doesn't just require strong legs and a good pair of lungs. To hold your body in the right running posture over the distance requires strong core stability. Do a weekly session of circuit training to make sure the whole body is getting a workout.
Lift Weights
Go pump some iron! Get down to your gym for a strength training session at least twice a week. If you are unsure of what you are doing or intimidated hire a personal trainer who will design a specific program to make you a stronger runner. Stay away from machine weights and stick to free weights for a more effective work-out and better results.
Run Hills
The only way to improve your running fitness is to stress the lungs and your muscles – and there's no better way to achieve this than on an energy-sapping hill.
Avoid Injury
Do everything within your power to avoid injury. Injury will force you to rest, it's the only way you will heal and get back on the road. Cross training is an effective means of staying fit and diminishes the repetitive strain that running causes, thus reducing the likelihood of injury. Activities such as swimming and spinning are great cross training activities for runners as both still challenge the cardiovascular system.
Target Heart Rate
Target Heart Rate
A heart-rate monitor can be a helpful tool in training. Tracking your heart rate with a monitor (which reads your pulse via a sensor built into a chest strap) tells you precisely how hard—or easy—your heart is working.
Measuring your heart rate can help you keep from making one of the most common mistakes that runners of all abilities make—running too fast too often, which puts you at risk for injury and burnout. But heart-rate training does have its limitations.
Here's how to effectively use a heart-rate monitor in your exercise life.
Know your zones.
When you work out using a heart-rate monitor, you'll aim to work out within a specific zone. Hitting a "zone" means falling within a particular percentage of your heart rate during every workout—for example, 65 to 80 percent for most runs and 90 percent or more as you blaze to a fast race finish. For most of your workouts, your heart rate should fall into zone 1 or 2.
Here is a general guideline used by exercise physiologist and coach Janet Hamilton, owner of Atlanta-based Running Strong:
•Zone 1: 60 to 70 %; very comfortable effort; use this for warm-up and cool down
•Zone 2: 70 to 80 %; comfortable enough to hold a conversation; most training is done here
•Zone 3: 81 to 93%; "comfortably hard" effort; you may be able to say short, broken sentences.
•Zone 4: 94 to 100%; hard effort; the pace is sustainable, but conversation is a few words at a time. For most people this is around 5-K pace.
Know your numbers. For years, runners have been told to monitor their heart rate based on their maximum heart rate, using a formula of 220 minus your age. Now most experts agree that this formula may be inaccurate for most people. It's better to monitor your heart rate based on something known as heart rate reserve, which is more accurate, says Hamilton.
Measuring your heart rate can help you keep from making one of the most common mistakes that runners of all abilities make—running too fast too often, which puts you at risk for injury and burnout. But heart-rate training does have its limitations.
Here's how to effectively use a heart-rate monitor in your exercise life.
Know your zones.
When you work out using a heart-rate monitor, you'll aim to work out within a specific zone. Hitting a "zone" means falling within a particular percentage of your heart rate during every workout—for example, 65 to 80 percent for most runs and 90 percent or more as you blaze to a fast race finish. For most of your workouts, your heart rate should fall into zone 1 or 2.
Here is a general guideline used by exercise physiologist and coach Janet Hamilton, owner of Atlanta-based Running Strong:
•Zone 1: 60 to 70 %; very comfortable effort; use this for warm-up and cool down
•Zone 2: 70 to 80 %; comfortable enough to hold a conversation; most training is done here
•Zone 3: 81 to 93%; "comfortably hard" effort; you may be able to say short, broken sentences.
•Zone 4: 94 to 100%; hard effort; the pace is sustainable, but conversation is a few words at a time. For most people this is around 5-K pace.
Know your numbers. For years, runners have been told to monitor their heart rate based on their maximum heart rate, using a formula of 220 minus your age. Now most experts agree that this formula may be inaccurate for most people. It's better to monitor your heart rate based on something known as heart rate reserve, which is more accurate, says Hamilton.
Log it!
Keep a training log of your kilometers, distance and how you felt during your run. There are awesome apps available now that you can simply download on your smart phone, making recording these stats a very simple task. It's a good way to boost confidence and motivation because it shows progress and the benefits of your hard work paying off.
Join a club
There's nothing like peer pressure or the presence of a proper coach to bring out the best in you. There are running clubs all around South Africa from serious athletics clubs to those designed to help people get fit for the first time and to help motivate you not to miss your running session. Most clubs offer club runs at least twice a week with a 5km time trial for those that want to work on their speed.
Take a multivitamin
Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up.
Iron up!
Iron is an essential element for blood production. About 70 percent of your body's iron is found in the red blood cells of your blood called haemoglobin and in muscle cells called myoglobin. Haemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen. Runners can also experience iron deficiency, which can make you feel fatigued and out of breath so eat dark meats, liver, fish, apricots, eggs and kidney beans. If you are concerned you may be iron deficient; consult your doctor as you may need an iron supplement to boost your levels.
Get the right shoes
Spend some money and make sure your get the best running shoe for your foot. There are so many great shoes on the market now, get proper advice and make sure you don't make the mistake of purchasing the wrong shoe! I would advise you even have a foot assessment with a specialist who will assess your running gait on a treadmill and recommend various brands of shoes to suit your needs and budget.
Change your route
If you always run the same route, try doing it in the opposite direction. That way any cambers and lateral stresses are transferred to the other foot; lessoning the chances of potential injury due to overuse. Running various routes not makes your run more interesting but will also push you out your comfort zone as you will introduce new challenges in terrain and distance.
Run to the Beat
Use music to help distract you from the blood, sweat and tears you may experience when running. Music is also a great source of motivation to keep going and even run faster. Select your beats per minute (BPM) carefully; perhaps on a time trial session you would want to be listening to something with a slightly faster beat to keep you pushing for that personal best (PB).
Don't Slack
There is no excuse to be lazy. Work hard and remember that you get out of running what you put in. Set yourself realistic goals and make sure you reach them…..this will keep you motivated and progressing in the right direction.
Keep a training log of your kilometers, distance and how you felt during your run. There are awesome apps available now that you can simply download on your smart phone, making recording these stats a very simple task. It's a good way to boost confidence and motivation because it shows progress and the benefits of your hard work paying off.
Join a club
There's nothing like peer pressure or the presence of a proper coach to bring out the best in you. There are running clubs all around South Africa from serious athletics clubs to those designed to help people get fit for the first time and to help motivate you not to miss your running session. Most clubs offer club runs at least twice a week with a 5km time trial for those that want to work on their speed.
Take a multivitamin
Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up.
Iron up!
Iron is an essential element for blood production. About 70 percent of your body's iron is found in the red blood cells of your blood called haemoglobin and in muscle cells called myoglobin. Haemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen. Runners can also experience iron deficiency, which can make you feel fatigued and out of breath so eat dark meats, liver, fish, apricots, eggs and kidney beans. If you are concerned you may be iron deficient; consult your doctor as you may need an iron supplement to boost your levels.
Get the right shoes
Spend some money and make sure your get the best running shoe for your foot. There are so many great shoes on the market now, get proper advice and make sure you don't make the mistake of purchasing the wrong shoe! I would advise you even have a foot assessment with a specialist who will assess your running gait on a treadmill and recommend various brands of shoes to suit your needs and budget.
Change your route
If you always run the same route, try doing it in the opposite direction. That way any cambers and lateral stresses are transferred to the other foot; lessoning the chances of potential injury due to overuse. Running various routes not makes your run more interesting but will also push you out your comfort zone as you will introduce new challenges in terrain and distance.
Run to the Beat
Use music to help distract you from the blood, sweat and tears you may experience when running. Music is also a great source of motivation to keep going and even run faster. Select your beats per minute (BPM) carefully; perhaps on a time trial session you would want to be listening to something with a slightly faster beat to keep you pushing for that personal best (PB).
Don't Slack
There is no excuse to be lazy. Work hard and remember that you get out of running what you put in. Set yourself realistic goals and make sure you reach them…..this will keep you motivated and progressing in the right direction.
ABOUT THE AUTHOR
Lisa Kowen has 20 years experience in the fitness industry in South Africa She is director at The F.I.T. Principles Academy, American... (Bio)
Friday, 6 June 2014
10 Minute Booty Shaking Towel Workout! LOSE INCHES OFF YOUR WAIST!
TiffanyRotheWorkouts
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Friday, 30 May 2014
Learn How To Lose Cellulite On Your Legs
How many times in the past year have you casually strolled into the gym giving off the impression that you were going to get in great shape. You know what I mean, lose weight, burn some fat, build some lean sexy muscle, tone and tighten your legs and arms. Heck even lower your blood pressure and cholesterol levels.
How many times in the past 10 years of you tried getting into better shape but always seemed to fail?
No matter how many times you have failed, it isn't necessarily your fault. Sadly enough, the government and fitness magazines have been pumping out lies for years now. Trust me when I tell you, half of what you read in the latest issues of these fitness magazines are not even half true. If you ever pay close attention you will see how they contradict each other on a monthly basis.
So don't get so down about not achieving the results you've been 'sweating' after. I doubt that you are going to quit anymore.
Why am I so sure that you will see great results following this plan? Because I know it works, my clients know it works, and you will see it work.
Here is what you need to do in order to tone and tighten your legs, flatten your stomach and shrink your hips to a normal sexy size. Simply follow this workout and you will be amazed with your new body. You are allowed a 45 second break in between sets.
Oh don't forget that you need to follow a well balanced meal plan.
High Knee Drill * warm up exercise- do this for 3-5 minutes.
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
Squat Jump 3 sets of 15 reps
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the 'ready' position with elbows flexed at approximately 90?.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Boxing 2 sets of 45 seconds
1. Start by fitting yourself with the proper sized gloves.
2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only.
3. Proceed to hit the bag for the required time or however your cardiovascular program is designed.
Lateral Lunge on Box 3 sets of 15 reps
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot onto a box 12-24? high. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Burpees 3 sets of 10 reps
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
Hamstring Curl 3 sets of 15 reps
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of support.
Plank 2 sets of 45 seconds
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.
Side Plank 2 sets of 45 seconds
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.
ABOUT THE AUTHOR
Matt Shuebrook
Have you ever wondered how celeberties like Jessica Alba or Brad Pitt get those jaw-dropping bodies? Well now you can when you Watch... (Bio)
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