Water is a necessary part of the body’s fat utilization process. Water assists the body in metabolizing stored fat because your liver, which metabolizes fat, becomes overloaded when your kidneys do not get enough water. Your liver’s fat processing function is compromised when it has to do the kidneys’ job as well. Water also helps suppress appetite and relieve fluid retention problems.
Water does not have any calories. However, when the body begins to run low of any vital nutrient -- even water -- it will trigger hunger to motivate you to go get some more of whatever it needs. This is true because most foods provide some amount of water but can also provide many unneeded calories.
The thirst sensation is not a reliable way to decide when to drink water. You may often feel the need for water as hunger instead of as thirst. When dieting it is important to consciously drink water to make sure you get enough.
There is a common water strategy used by dieters to drink a glass of water when you get up in the morning and then every two hours - whether you feel like it or not. Just make it part of your routine. Remember, low-calorie sodas cannot be substituted for water. In some cases, it can have a negative effect on dieting.
You also have to remember that the need for water can be aggravated by common substances that suppress thirst, such as, coffee, tea, alcohol and some drugs. You also need to drink more water when you are taking herbs and vitamins. In summary, to successfully lose weight and keep it off, drink up!
Friday, December 14, 2012
The key to fat loss is performing these exercises at the right capacity, which will put you in the best fat-burning zone. In other words, you should be exercising at 60% to 70% of your maximum heart rate reserve. Your fitness trainer will also check your pulse to insure that you are staying within the fat burning zone and will adjust your workout accordingly.
Anaerobic exercises are used to build muscles and strength. In addition to a healthy cardiovascular program, muscle building is a powerful way to boost metabolism. This is because a pound of muscle burns more calories than a pound of fat. Therefore, if you have more muscle in your body, burning more calories is the result. A fitness program designed to lose fat and boost metabolism should always include strength training. Muscle building plays a supportive role to cardiovascular exercise.
The last part to calculate is what you put into your body. Do not sabotage your progress by eating foods that contain large doses of saturated fat. Read the labels and maintain portion control by eating five to six small meals throughout the day. Drink at least eight glasses of water daily to replenish the water your body will expel during exercise. Water also helps you feel full. Instead of grabbing the junk food, try drinking a cold bottle of refreshing water.
Your personal fitness trainer can help you stay on track by designing a nutritional meal plan that is right for you. He or she will consider your likes and dislikes, your lifestyle and your schedule in choosing your daily menu. If you need a certified personal trainer referral in your area, log on to http://www.debrabakerfitness.com and click trainer profiles or send an email to email@example.com .
Wednesday, December 12, 2012
Everyone expends a different amount of energy every day depending on physical activity and the composition of foods we intake. However, the BMR remains constant. A certified fitness trainer can perform the calculations for you and determine your daily caloric requirement. Once it’s determined how many calories your body uses in a normal day, in order to maintain your consistent weight, you can increase your normal activity via exercise to burn more calories than required.
You should begin with an exercise routine that will provide you with the most benefits in the least amount of time. If you’ve been mostly sedentary for a few years you won’t be geared up to spending hours exercising. So, to avoid injury, get a physical and consult with your physician.
Hire a personal trainer to work with you one on one. If you can’t afford the price of personal training, you can sign up for online personal training at a fraction of the cost. Most certified online trainers offer you the same benefits online with the exception of personal contact.
A thorough weight loss program should include both aerobic and anaerobic exercises. Aerobic cardiovascular movements may be performed outside from jogging or cycling continuously for 30 to 45 minutes. A treadmill or stationery bike will give you a similar workout on days when you prefer to stay inside. Remember, when undertaking any fat loss program, consistency is a factor. No more excuses. If you want results you have to work at it.
In part three I will explain the "key" to fat loss and tell you how to jumpstart your fitness.
Monday, December 10, 2012
The best way to get a nutritional breakfast that will not take a lot of time to prepare is fixing a one-cup serving of oatmeal. Oatmeal has many nutrients, which include vitamin E, zinc, magnesium, selenium, copper and iron. Best of all, it is a good source of protein and fiber.
Oatmeal is made from oats; therefore a source of soluble and insoluble fiber. According to the American Cancer Society, insoluble fiber’s cancer-fighting properties are due to breaking down bile acids and reducing their toxicity. Soluble fiber reduces LDL, bad cholesterol, without lowering HDL, good cholesterol.
The difference between soluble and insoluble fiber is what they do in the body. Insoluble fiber’s main role is that it makes stools heavier and speeds passage through the intestine. Soluble fiber breaks down as it passes through the digestive tract. It forms a gel that traps some substances relating to high cholesterol thereby, reducing absorption in the blood stream.
Therefore, for optimal health benefits jump-start your day with a delicious, nutritious bowl of hearty oatmeal.