knuckleheads fitness guide

Fiber is simply plant food that passes undigested through the small intestine. There are two basic types of fiber: insoluble and soluble. Insoluble fiber holds less water and includes vegetables, most bran products, and whole grains. These food types provide bulk and help to normalize bowel movements.

Soluble fibers hold up to forty times their weight in water and include oats, any type of legume, beans, and psyllium. Citrus and apples, the most soluble fibers, hold one hundred times their weight in water. These items provide the primary food source for friendly bacteria in the intestinal track. When you do not get enough soluble fiber in your daily diet, this can lead to reduced growth of friendly bacteria, increased growth of unfriendly bacteria, constipation, and increased risk for colorectal cancer.

A recent study shows that a high intake of dietary fiber, especially water-soluble fiber, is associated with a reduction of coronary heart disease. A long-term study published recently that eating a high-fiber diet also helps to take off the fat and keep it off. Young adults who ate at least 21 grams of fiber per day gained an average of 8 pounds less over a ten-year period than those who ate the least amount of fiber. When you consider that a bowl of oatmeal or whole-grain cereal can contain up to 25 grams of fiber, it is not difficult to get sufficient fiber in your daily diet.

High-fiber foods include the following:

• Raw or lightly cooked vegetables
• Cereals, rolls, and bread made from whole-grain flour
• Nuts, beans, peas, lentils, potatoes, and yams (with the skins on)
• Whole grains, such as whole wheat, brown rice, whole or rolled oats, buckwheat, amaranth, and brown rice
• Raw fruits such as apples (with the skins on) and oranges
• Dried fruits such as raisins, apricots, dates, and prunes (Buy organic dried fruits, since the drying process concentrates the level of fungicides and pesticides.)

When you increase your daily intake of fiber, do it slowly at first to avoid discomfort and flatulence. Make sure to take a multivitamin, since fiber speeds digestion and might deplete the body of certain vitamins.

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This recommended list of “fat-burning foods,” also known in the Burn the Fat. There are lots of variety in your food choices is nearly infinite, here are the staple foods that should make up the foundation of your diet program. Variety is important, but these are the foods you can’t go wrong with and the ones you’ll keep coming back to time after time.

Some of them are:

1. Oatmeal
If you had to eat one and only one type of complex carbohydrate to burn fat than oatmeal should become your first choice for losing fat.

• Oatmeal is one of the best carbohydrate food that virtually 100% of all fitness models eat on a daily basis.
• It’s a starchy carbohydrate.
• Oatmeal has a nice balance between crabs, protein and good fat.
• A half a cup contains 3 grams of fat, 27 grams of crabs and 5 grams of protein.
• The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released crab – exactly what you’re looking for when you want to get lean.
• Stay away from the sweetened and or flavored oatmeal packets.
• Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseed in your morning oats.

2. Egg whites:
The name of the game in fat-burning nutrition is to eat a lean protein with every meal. With zero fat, egg whites are as lean as lean proteins get.

• Eggs are loaded with protein, B-vitamins and trace minerals.
• Egg whites are right up there with chicken breasts as one of the top three lean proteins of choice for losing fat and gaining muscle.
• Eggs are super-high quality protein. The problem with whole eggs is the high fat and calorie content.
• 100% of the fat is in the yolk, while the protein is split evenly between the yolk and the white. This doesn’t’ mean you have to throw out all your yolks, but it does mean you should limit your yolks.

One yolk for every six whites you eat. Just crack them and separate the yolk from the white using the edge of the shell. Or, you can use “Egg Beaters” or another packaged egg white product.

3. Green fibrous vegetables:

Fibrous crabs are your number one choice for fat burning carbohydrates.

• Vegetables are so effective for fat loss is that they provide “bulk” to the diet but add very few calories.
• Green vegetables, also known as fibrous crabs, hardly contain any calories (they have a low calorie density). It’s virtually impossible to overeat green vegetables.
• Eat them liberally and eat more of them late in the day.
• A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.

4. 100% whole wheat and whole grain products:

The “baseline diet” can and should contain a wide variety of bread products with one condition. They must be made from 100% whole grains.

• White bread and anything made out of white flour is not allowed in any quantity on this program (except the occasional planned “cheat meal”). If you’re particularly cab-sensitive, then bread – even the whole wheat variety – is one of the first things to go.
• A small handful of people – usually one in 200, depending on what source you listen to – have sensitivity to the gluten in the wheat.
• Gluten is a protein found in wheat products and, much like lactose intolerance from dairy products, gluten intolerance can cause digestive difficulties and bloating in certain individuals.
• Drop out all the pasta and bread products for the 12-16 week dieting period before a contest, then usually put them back in for off-season maintenance.
• Wheat and bread products are usually eliminated completely.
• 100% whole wheat and other whole grains are perfectly acceptable additions to a healthy diet for long term body composition control, it just depends on how “strict” you want or need to be with your nutrition.

5. Potatoes:

Potatoes have earned an undeserved reputation as a food to avoid on a fat loss program.

• Potatoes are low in calories.
• Potatoes meet every criteria of a great carbohydrate: potatoes are a complex crab.
• Potatoes contain fiber, vitamins and minerals. They are filling.
• Potatoes are all-natural.

So why do people avoid them? One reason is because they confuse a dry potato with a loaded potato. Smother a potato with butter, sour cream and bacon bits and then you’ve got yourself a fattening, calorie-dense ensemble. Eat it dry or top it with Butter sprinkles, salsa or your favorite low fat, low calorie topping and you can’t go wrong.

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Most men only realize that are fat and need to reduce their waistlines when their weight reaches 150 and when their partners complain of suffocation while making love.

Men lose more weight faster than women do. It seems that even after 30, men’s metabolism is more active than that of the members of the female gender.

Some tips are here:

• You should be committed to your plan which needs a lot of preparation.
• Keep a food journal because it is a crucial part of loosing weight.
• Write everything in your food plan whatever you drink or eat, it helps you in analyzing your schedule.
• Your only goal is not a losing weight. Being fit and active should also be included in your plan. So, don’t forget your exercise.
• Do a few laps in the swimming pool, go for a walk or play game like basketball, instead of watching television.
• Drink plenty of water as much as you can. It is essential in getting rid of toxins and wastes inside the body and it also moisturize your skin from the inside.
• Avoid drinking.
• You get at least 6 hours of sleep almost every night.

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If there is one question that I am asked more than any other, it is how to properly burn off body fat and tone up. Here I will offer some guidelines to follow. The more of them you follow, the better off you will be in burning body fat. There are several methods used to determine if you are in need of losing body fat.

Body fat testing can be done with skin-fold calipers. Males on average should have around 15% body fat, women around 23 %. Another way to tell is the waist-to-hip ratio. The waistto- hip ratio indicates where most of your body fat is located. People who carry fat around their waists are referred to as “apples”. People that carry most of their fat below the waist are often referred to as “pears”. Carrying fat around your hips and thighs (a pear) is considered less of a health risk. However, apples are not good.

To find out what shape you are, use a tape to measure your hips at their widest point, and then measure your waist at its narrowest (usually around the navel). Then divide your waist measurement by your hip measurement. A ratio greater than .80 for a woman and greater than 1.0 for a man indicate that you are an apple!

How is this done?

Well, there are two ways: cardio and nutrition. It needs to be done properly and in balance. Most people go about the wrong way when trying to lose weight. One wrong way is to drastically cut the amount of calories you consume so that it is impossible to take in more than you burn off. This is not healthy or wise to do. This is called dieting. Diets do not work. I guarantee if you try to diet and restrict your calories, you may lose a small amount of weight initially, but you will gain it all back (and usually more) when you get tired of starving yourself.

Another wrong alternative is to greatly increase your calorie expenditure by overdoing cardiovascular work. Doing aerobic activity 7 days a week, an hour at 31 a time will not produce healthy results either. You will probably burn yourself out and become overtired. When this happens, your weight training becomes negatively affected. The key is proper balance. Doing the proper amount of aerobic activity combined with the correct diet is how we are going to effectively lose the unwanted body fat, once and for all.

Doing a little of both is also more realistic to continue into the future as well. Who wants to look forward to years of diets? Balance is crucial. Balance is healthy. If you eat a spoonful of ice cream, you are left wanting more. Eat a whole tub and you have a huge stomachache. Balance is key. There are no magic solutions, just hard work. Follow them closely and you get to your destination. Approach them haphazardly and you get lost. The following tips will assist you in losing body fat.

1. Make the commitment to yourself you are going to do this.

You have to decide that this is something you want to do and are going to be serious about. You need to admit to yourself that you need to lose the weight and then resolve that you are going to do what’ s necessary to get there. Set weekly or monthly realistic goals for yourself. Once you reach that goal, enjoy the victory for a moment, and then have another one ready to go after.You need to commit. Stop making excuses for every reason why you can’ t do this and start coming up with reasons why you have to do this. This is the most important step in the whole process. Skip this step and you are planning to fail.

2. Get moving! (Do 2-3 intense cardio sessions a week).

The prime reason for doing cardio is to expend energy by burning calories. Cardio also helps to speed up, or “prime” our metabolism. Plus, cardio helps by enhancing our endurance and our cardiovascular health as well. These are the main reasons we do cardiovascular exercise. You are not going to lose weight if you do not move your body. You need to burn off more calories than you consume, so this is where the aerobic activity comes in. The key is to move more of your body. The more you move your body, the more calories you burn. That is why jogging, mountain biking, Stairmaster, elliptical trainers, even treadmill walking at a steep incline are beneficial forms of cardio. You can burn as many calories jogging for 20 minutes on the treadmill as you can by walking for an hour on the treadmill.

3. You are what you eat, so eat well.

Other than cardio, nutrition is the only other way you can directly manipulate calorie intake and expenditure. Your eating habits will make or break your fatburning results. You can do all the cardio in the world, but if you have poor eating habits, you will not get good results. You need to be eating every three hours or so to keep your metabolism operating efficiently. Constantly grazing on food will keep your body burning the fuel it is consuming. If you eat two or three large meals a day, you slow down your metabolism. Also, by only eating once in a while, your body will start storing fat as a defense mechanism. Be careful when eating typical “ snacks” like chips or crackers. As far as meals, keep protein sources like fish, turkey, chicken, lean red meat, whey protein supplements, low-fat dairy products, egg whites, and some soy products a mainstay in your diet.

4. Drink at least a gallon (preferably more) of water a day.

I’ m going to keep this one simple and just tell you it should be done. Shoot for a gallon a day, more if you can. Water is so important I cannot overstate it enough. It is used in every single physiological principle in your body. You can 36 live for weeks without food, but you die if you do not take in water for a few days. . Keep a bottle of it at work, in your car, in your fridge, or any other place you frequent. It is very abundant so try to get plenty.

5. Keep track of your progress

You need to see if what you are doing is working or not. If it isn’ t, you need to regroup, figure what you are doing wrong, and start heading in the right direction again. Measure your results. You can look in the mirror and see if you are achieving beneficial results. You can tell by the way your clothes fit or by what your friends say. You can judge by the scale, although this is not the greatest way to measure success.

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Injection lipolysis is totally a new method for fat reduction. The breakdown of fat stored in fat cells, called Lipolysis. It is a controversial cosmetic procedure in which drug mixtures are injected into patients with the goal of breaking down fat.

The common procedures is that a concotion of fat busting chemicals is injected to areas of fat deposit. The injections release varying mixtures of substances which destroy fat cells and rid the treated areas of bulges and excess inches. What actually happens in that the free fatty acids are released into the bloodstream and circulate throughout the body. Ketone are produced, and are found in large quantities in a state in metabolism occurring when the liver converts fat into fatty acids and ketone bodies which can be used by the body for energy..

Results of Lipolysis vary from person to person. Many women have reported excellent results and some reports of allergic reactions. In most of the cosmetic procedure has some risk of allergic reaction or of simply not giving the results desired. Some people say that the pain is more than minor with each injection

Many people recommend it to anyone who’s looking for inch loss or spot fat reduction.

Now the other question arises about cost. The cost around $1,000- $3,000 per body area.

Now days most of the women are moving from liposuction to lipolysis because of the cost. And the other fact is that there is no surgery involved, and no downtime as with liposuction, which is considered to be a fairly painful surgery with a long recovery time which minimizes life activities.

This method is effective only for small areas of fat deposit like under-chin fat, belly bulges, sides of the belly, areas of the arms. It is a body sculpting method. It will help to sculpt the body, and mold it by getting rid of stubborn areas. It works well for spot reduction of fat and cellulite

Find a board certified plastic surgeons for the surgery.

This procedure does not require anesthesia or hospital stay. The full effect of procedure is seen in 4-6 weeks

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Have you bought into the idea that to lose weight and feel good you have to adopt a low-fat diet? If so, the principles and approach I’m about to outline for you might just seem counter intuitive. They certainly do to those who criticize them.

The new scientific research has been conducted and published that shows that a controlled carbohydrate nutritional approach is better for you-and for your body-than a low fat, high-carbohydrate nutritional approach. But let’s cut to the chase.

Here are three questions you should be asking yourself right about now:

1. Is this safe?

2. Is this nutritionally sound?

3. Will I keep the weight off once I lose it?
I take these questions..

• Safe?

Yes, and there is plenty of hard science to back that up. In fact, a number of studies conducted in the past two years, show that a controlled carbohydrate nutritional approach helps improve the clinical parameters affecting heart disease and other illnesses while not causing harm to your liver, kidneys or bone structure.

• Nutritionally sound?

Yes, a person following the typical menu and eating foods containing just 20 grams of carbohydrates meets or exceeds the daily recommended allowance of most vitamins and minerals.

• Keep off all the lost weight?

Nothing could be more true. Once you’ve seen the results and committed yourself to good health you’ll realize that it’s much easier than you ever thought possible.

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You can eat more and still strip away from fat. It has to do with breaking your meal in five to six times a day. If you are used to two or three big meals a day, you won’t really consider these smaller, more frequent feedings meals. They are more like mini-meals. Take a look at what happens when you follow the three -square- meals a day schedule and you’ll see why you can get fatter and fatter, if you are not careful. A big part of the problem is insulin, a hormone that can shuttle excess calories right to your fat cells.

Meal 1:

At 7:00 a.m.- You eat a big breakfast and trigger insulin so that excess crabs and fat are stored as body fat; the rest increase your blood sugar to fuel activity and prevent fat burning for a few hours.

At 10:00 a.m.-Three hours later —Insulin has done its job and your blood sugar is low. The starvation mechanism kicks in and ignore that growling stomach; you’re too busy to eat—and you start burning muscle for energy as your body conserves fat.

Meal 2:

At noon- You eat a big lunch, trigger another insulin surge, blunt fat burning and store body fat, the same scenario as breakfast.

At 3:00 p.m.- Three hours later—the starvation mechanism kicks in again, and you burn more muscle and conserve body fat.

Meal 3:

At 7:00 p.m.- You eat a big dinner, trigger an insulin surge, blunt fat burning and store more body fat.

At 9:30 p.m.- The starvation mechanism rears its ugly head, and you either burn more muscle or binge on carbohydrates and feed your fat cells. That type of eating schedule, along with excessive refined carbohydrate intake, is the reason people are so fat! People don’t eat often enough or the right foods. And when they do, it’s usually excessive.

Notice that we said every meal should include some protein. Why? Because more protein in your diet helps you burn more calories. means that it takes more energy to digest protein. So you burn extra calories without doing a darned thing. Therefore, increasing your protein intake at the expense of crabs will be like a calorie reduction. Yes, more protein in your diet means you burn more calories.

But even if you don’t stuff yourself at each feeding, eating three big meals a day is not conducive to getting ripped. If you don’t spread out your food intake so you keep your blood sugar levels stable, that’s what happens—burn muscle, build fat. you get cravings due to stress hormone release.

And, yes one big meal a day is worse, as your body hordes even more body fat because it thinks it’s starving all day long. When the starvation mechanism kicks in, your body shovels muscle into the energy furnace continually. You must do things like lift weights and get plenty of protein to convince your body

Having five to six smaller protein-based meals a day is the best way to do that. You’ve probably heard that, and you may even believe it, but do you do it? Now you have to make it a priority. Do it!

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