FiTNeSs HeaLTh BuZz : March 2012

How Can I Lose 10 Pounds? A Healthy Mind Is a Healthy Body

By Joanne Hill

Losing weight or aspiring for a healthier body requires a healthy mind because in order to lose weight, the body must be able to respond to the changes it's going through. Whether it is a change in diet or increased physical activity, the important thing is the body should be able to respond to these changes. Without the right mind set (healthy mind) however, the body's proper functioning will be hindered.

There's a saying, "you are what you think." These words are powerful especially for individuals with weight loss goals such as losing 10 pounds in a week. It is important to create the right mind set because the mind controls the body functions and actions. It's a simple equation: pessimism is equal to negative results and optimism is equal to positive results.

Isabel De Los Rios, owner of the Diet Solutions Program, believes that an important factor that will lead to a successful weight loss program is the creation of the right mind set. She even shares with her readers that without the right mind set; she wouldn't be able to be where she is today.

But the right mind set or way of thinking is something that requires open-mindedness and discipline. Isabel suggests several tips on how to successfully create the right mind set to fulfill your weight loss goals, especially when that goal requires a total lifestyle transformation. Here are a few of those tips:

Tip No. 1 - Debris-Free Mind

Usually individuals are discouraged even before starting the program. This is normally due to their previous bad experiences in the field. They may be discouraged by prior failed diet regimens, hear-says, media publicity, among others reasons. What is important for these people to remember is that entertaining such thoughts will only hinder a person from fulfilling their goal.

Tip No. 2 - Believe in the Dream

Dreaming about losing weight is a good start. But dreaming without believing is useless. How can someone be successful at something without believing they can be successful? Stick to the dream, believe in your own strengths and capabilities, and the rest will follow. When the mind has doubts, it becomes stress. And a stressed-out mind never functions well.

Tip No. 3 - Discourage Discouragements

Stop being a pessimist and never entertain negative thoughts. As mentioned in Tip No. 1, learn to have a debris-free mind. A mind full of negative thoughts is like a road full of trash; that will only be obstructions towards the road to a healthier body.

Tip No. 4 - Sweet Labor

Isabel says that weight loss requires a total lifestyle transformation. Anyone who wants to lose weight effectively must be 100% committed. Of course, it will be hard work but the fruit of their labor will always be sweet. As sweet as losing 10 pounds a week, or even better!

Tip No. 5 - Repetitive Affirmation

One of Isabel's strong recommendations is to write positive statements about a certain goal in piece of paper. Keep this paper anywhere within easy-reach, so whenever there are times of doubt, you can always recite these positive statements to yourself. Motivation is the key to any successful endeavors.

Tips to Help You Stick to an Exercise and Diet Programme

By Helen Brathwaite

The desire to maintain or increase a healthy level of weight loss is one that is shared by many people throughout the world. However, there are several key issues that may cause an individual to fail to achieve their personally set goals. These issues include lack of motivation, an unhealthy home life, a chaotic work schedule, and in some cases lack of will power.

Know Your Body

The most difficult part of any exercise and diet plan when losing weight is discerning why the program does not seem to be working. Some people will follow the rules of their regimen perfectly, but they will still see minimal results. The truth is that the human body is a unique organism. The biochemical structure of one human being will not always coincide with another. There are a few things to keep in mind, no matter what type of diet or exercise plan an individual might be on.

Carbohydrates are the body's primary fuel source. If the body is filled with carbohydrates during exercise then this fuel will be used first. This means that no real weight will be lost until most of these carbs are used by the body. It can take as long as twenty minutes or more of running or jogging before a fuelled up body even begins to touch fat stores. To remove this issue, it is important to try and go on a morning jog, walk, or run, prior to eating any carbohydrates. Upon waking in the morning, the body will be at its lowest carbohydrate level. This will allow fat to be utilized more quickly in the process.

Another important factor for weight loss is to remember to drink plenty of water. This is vital in any exercise and diet regimen.

Know Your Schedule

Many people complain that they do not have the time to work out or to eat a proper meal. In some extreme cases this might actually be true. However, this is often cited by an individual who does not have the motivation to find the time needed for losing weight. There is no need to perform all of a day's exercise at one time. A few minutes of vigorous exercise performed at different times of the day will allow for excellent benefits and will keep the metabolism running higher as well.

Try to run before work, or lift weights. When it comes to eating right, prepare meals in advance for the next day. This keeps the hunger pains down, and allows for better quality of food preparation and consumption as well.

Know Your Friends

There are many people who pay lip service to a desire to help their friends lose weight. They promise to eat healthier around them or to run with them. The important thing to remember is that you must lose weight for you and not for your friends. Even if your friends decide not to help you as they promised, it is important to remember that a slimmer healthier you, is your goal and not theirs. Otherwise their lack of aid becomes an excuse that many people use to give up.

Overall the best advice beyond knowing your body, schedule, and friends is to remember that you are the master of your body. Your body is a vessel and a tool of your will. Harden your resolve and you will harden your body as well.

11 Natural Ways To Skyrocket Your Energy Levels And Have The Motivation To Lose Weight Like Crazy!

By Avy Barnes

Having natural energy is crucial for not just getting through your day-to-day life, but also if you want to lose weight. The reason is obvious. You need energy for exercising, and also by having an abundance of NATURAL energy, you'll more than likely stick to living a healthier lifestyle. Today I have for you my top 11 natural ways to skyrocket your energy levels so that you can not only get through your day with ease, but also have a ton of motivation to stick to your health and fitness program!

1. Drink more water... More water in your body equals many benefits. You'll build lean muscle tissue more effectively, you'll burn off fat faster, you'll improve your digestive system, you'll improve your overall health, and in this case, you'll increase your natural energy levels as well. I recommend you consume at least 1/2 your current body-weight in ounces of water for best results.

2. Drink green tea... Green tea has plenty of antioxidants and flavonoids in it that will help with burning off fat, but it also will help with providing you with plenty of energy as well.

3. Drink organic apple cider vinegar... This powerful drink can provide you with a ton of health benefits. Although the taste takes some getting used to, it definitely is worth adding into your daily diet.

4. Four tablespoons of salba every day... Salba is a miracle food. These seeds will help you lose weight and improve your overall health in several different ways. Simply add one tablespoons. to your meals. And don't worry, there is no taste to it.

5. Don't eat too many calories at once... If you feel tired and sleepy after a meal, then this a sure shot sign that you've eaten too much. You should feel satisfied and energetic after a meal. The best way to ensure this happens is by eating fewer calories per meal.

6. Eat more often during the day... Since you are eating fewer calories per meal as mentioned above, and since you can not restrict your calorie intake too much or you'll slow your metabolism down, the best solution for this problem is to eat more often during the day. The best diet programs out here will be based around this method.

7. Get plenty of sleep... This really is a no-brainer here. Getting an ample amount of sleep every night is a guaranteed way to increase your natural energy levels for the whole day. Furthermore, getting more sleep will help with burning off fat, building lean muscle, and more.

8. Stretch everyday... Stretching is not only important to do before and after you workout to prevent soreness and injuries, it's also important to do if you want to keep your body running strong all day long.

9. Eat raw foods... The number one type of food the body responds best to are raw foods. And this is because it's the type of food our bodies were meant to receive all along... (not processed, frozen, canned, etc. types of foods). Because of this, you'll notice yourself feeling much more energetic (and healthier) after eating raw foods (fruits, veggies, nuts, etc.).

10. Do deep breathing exercises... Lower your stress levels, boost your energy, and even help with improving your overall health by doing VERY simple deep breathing exercises. Simply take a deep breath through your nose for 5 seconds, and release slowly through your mouth for another 5 seconds. Repeat until traffic dies down or your boss leaves the room... lol!

11. Choose the right diet... Majority of the diet programs out here these days are not only ineffective for bringing results, they also have a tendency to cause people to lose energy. This is because most of these programs will either have you restricting nutrients and calories too much (which lowers your energy), and/or they will cause issues with your digestive system (which also lowers your energy).

So, what I recommend you do is to find a program that is completely natural, it will not have you restricting nutrients and calories, and it should be based around eating more often throughout the day

Simple Weight Losing Techniques & Exercises

Simple Weight Losing Techniques & Exercises

This is for our friends who have gained weight and are not satisfied being overweight.

This is simple for those who have stairs at their home, what you need to do is to inhale deeply from the nose and flatten your belly (suck your belly in) then hold your breath, do not expand belly while inhaling you have to flatten it and hold breath then climb your stairs, hold your breath for as long as you can then stop and exhale from mouth do not strain yourself, if you can hold breath for 5 seconds it is fine or if more without straining yourself then it’s good, then continue climbing repeating the breath technique or if you want to climb down after you have reached first floor or second, then climb down repeating the breath technique, do it whenever you use your stairs, also set half an hour to one hour (for greater efficiency) from your daily routine for this technique do it on your stairs, for those who do not have stairs do it at your gallery or an open area just walk while holding breath and tightening belly, after performing this exercise relax for few minutes then stand straight then slowly bend keeping legs straight try touching your toes repeat it 20 to 30 times.

For those who can afford to jog in the morning or evening, then it is extra beneficial for them, jog very slowly in the beginning so as to reserve your strength and slowly built your stamina, do not consider those who are moving faster then yourself they are not your consideration, only you yourself is, jog slowly with uniform pace try to do it for 15 to 20 minutes, with time your speed, stamina shall increase gradually then you can further increase the jogging duration, your body will indicate to you when you can increase your speed without tiring much, do these exercises consistently and daily, consistency and will power is the key to success. Plus you should also improve your breathing it shouldn't be shallow.

These are the most simple, effective, proven and natural ways for toning yourself and for your health, always adopt natural ways for your health never use drugs for body shaping as these things though attractive and effective temporarily have long lasting side effects which are very dangerous for mental and physical health, if you want to live long and be healthy then always stick to natural ways.
Until for the next time !

by HD.