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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1. Break your meals in 4-6 smaller meals a day: It will keep your metabolism running high and burn more fat.
2. With pad and pencil, simply list everything eaten: This will help you in maintaining your schedule.
3. Cut down or all together out of sweets: Sugar will add on the weight even if the label says it is fat-free.
4. Drink more water: Water is great for your body and your health.
5. Don’t eat until you feel stuffed: Stop when you feel satisfied, even if it means there is still food on your plate. Slow down when eating. The longer you take to chew your food the less you will eat. It also gives your stomach time to tell your brain that it’s full.
6. Consider training in the morning: Raises your metabolic rate throughout the day. This means more fat burning and more energy.
7. Eat more of your meals at home instead of out: It is so easy to eat fast food or out at restaurants, but this type of eating doesn’t mix with weight loss.
8. Try drinking green tea: Green tea has shown to have powerful antioxidants and can even help with fat loss.
9. Get some exercise: This is another rule for fat loss that I know you’ve heard before, but it works. Take the time to get some exercise even if it’s only a 20 minute walk every other day.
10. Don’t scrutinize: Permanent changes take time. Test and record your body fat level every two months. If you use a scale, weigh only once a week. After an initial drop in weight, plan to lose 1/2 to 1 pound per week steadily - a realistic goal

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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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More and more people suffer from fat related problems. Because of that, there are an increasing number of people who are trying to lose fat. Noways, people are using lots of method for fat loss. Fat loss cream is one of the popular method. Despite its popularity, controversy is also there with these creams.

Fat loss cream should be applied onto the surface of the skin where the stubborn fat exists, by rubbing a small amount, about the size of a quarter, . You can apply the cream to your thighs, abs, biceps. Just apply to the problem area directly before bed. The best way to apply fat loss cream is to put it on one or two areas at a time. You can also apply the gel more than once per day if preferred. It will usually take around 10-12 days to see the desired results Do not give up after only a few days if you did not see results. This will waste your effort. However, if any side effects occur, you should stop using the fat loss cream immediately.

The best place to reduce fat is around the abdomen, so even if other spots don’t work as well, loss of inches from the waist will be beneficial. Because the effect is only seen around the abdomen and not in other places such as upper arms.

It is important to use the cream only as directed and not to exceed twelve weeks of continuous use to decrease the possibility of side effects. Some common side effects with the use of fat loss creams are nausea, tremors, nervousness,restlessness, dizziness,loss of appetite, irregular heart beat, excessive sweating, and diarrhea.

Before purchasing any fat loss cream, conduct some research. Also see the quality of cream. Do not give up after only a few days if you did not see results. This will waste your effort. However, if any side effects occur, you should stop using the fat loss cream immediately.

Fat loss cream should be used concurrently with an exercise program to speed up the effect. In order for it to work, body temperature must go up. Try to apply on your target area about 30 minutes before exercising. There are other little tricks to help speed up the process, but on its own, this cream is definitely worth a shot.

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Fat melting injection, also called Liposolve is a medical procedure to eliminate fatty deposits from the body. It is the newest medical technology to permanently remove unsightly fat without surgery. The areas where it may be treated with lipodissolve include:

• inner and outer thighs
• love handles
• double chin
• arms
• buttocks
• tummy
• fatty areas.

Liposolve treatments for melting fat were first reported by a dermatologist in Brazil. At that time, it has become a common treatment in Europe for treating fat deposits in the face and body, and also for treatment of cellulite. The technique developed in 1952 by a French physician which is claimed to dissolve fat cells by injection of a potent cocktail of homeopathic class drugs combined with various conventional medications. It is a medically formulated series of micro injections given into the mesoderm using a tiny (4mm) needle.

It can be used in more specific and smaller areas than liposuction. These treatments involve injecting the unwanted fat with a naturally occurring body chemical that gently dissolves the fats cell walls just under the skin and can be used anywhere in the body. The treatment typically involves 2-4 treatments at 6-8 week intervals. In 2-3 treatments patients are very satisfied with the results. The released fat is absorbed by the body and eliminated through the urine.

Patients who have already had liposuction, and find themselves with uneven results and more noticeable cellulite, Liposolve is the solution. The time lapse method provides many advantages over liposuction surgery by allowing adjustments during the course of treatment to achieve optimal results.

Some side effects:

• Temporary side-effects include swelling, redness, tenderness and occasional bruising beginning shortly after the injections and lasting about 20-30 minutes.
• Some brushing and swelling will increase over the next 24 hours, and will gone over the next 5 days or so.
• After some time you will likely be able to feel some hardening of the area and the formation of small, hard bumps or “rope-like” areas. This is a good symptom. Treatment is working.
• Massage these areas daily to help break up the fat cells and move the debris to the lymph system.
• After some days, these side effects and slight discomfort disappear.
• The correct injection technique and right dose is of utmost importance. There have been no serious side effects in patients treated by trained professionals.
• Some other side effects are mild abdominal discomfort, possibly diarrhea nausea(particularly abdomen), during the first few days. In some people, there can also be allergic reactions , which can generally be avoided by preventative measures by your physician.
• Are you a good candidate for liposolve
• People who are in between the ages of 18-60 years.
• You should have a good health.
• Women should not be pregnant or breast feeding.
• You should not be allergic.
• You should be free from high risk of stroke or blood clots.
• A person should be close to their goal weight, and must have a body mass index ( BMI ) between 20 and 32.

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You get the maximum fat burning effect from the cardio. Now days people are putting too much emphasis on cardio. Most people structure their cardio training in a way that negatively impacts their muscle’s ability to grow. That’s not good and is certainly something you want to correct.

Cardio has three main benefits:

1. Expends energy by burning calories - hopefully in the form of stored body fat
2. Enhances cardiovascular health
3. Enhances endurance

The effect cardio exercises have on improving cardiovascular health is their most important function. However, most people that train view cardio work as a necessary evil to help burn body fat and achieve a lean appearance.

In fact, most all lifters only do cardio for that purpose and that purpose only. Well, like it or not, you’re doing your entire body good by incorporating a cardio routine with your training, but you need to understand the ramifications on muscle growth.

Cardio

Cardiovascular exercise is very important for overall health. No question about it. But too much cardio can certainly impede muscle growth. Cardio impedes muscle growth by taxing the reserves in muscle that would normally be used for growth and repair. Cardio also burns calories that could be used to fuel the muscle growth process.

From a health standpoint, some cardio should always be done. What you want to do is strike a balance between your cardio and weight training so that you maximize the fat-burning benefits and reduce the negative impact the cardio will have on building muscle. The most important thing here with regards to the cardio maximizing fat-loss while having minimal, if any, negative impact on muscle growth is the intensity of the cardio, the length of your cardio work, and the time you do your cardio in relation to your weight training.

I recommend doing cardio exercises 3 to 5 times a week for 30 minutes each session. The key is timing your cardio for maximum efficiency.

Tip:

You should approach your cardio exercises with the same mental focus and intensity you do your training. Cardio is not a walk in the park. It’s intense, it’s short, and it’s scientifically structured to burn fat while preserving muscle. Intensity is more effective at burning fat. Research shows that high intensity training for brief periods of time is more effective at burning fat than long duration low intensity aerobic activity

Intensity

Intensity and cardio volume are the two energy expenditure barometers during aerobic exercise. There are some unique physiological factors that occur only in high intensity short duration activity that favorably impact muscle recovery.

The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown. Longer duration, lower intensity aerobic exercise tends to impact muscle growth negatively and has less of an effect on fat loss. Though you may burn calories, this type of aerobic exercise derives the majority of the calories burned from lean tissue and less from fat. This is exactly what you don’t want.

Tip:

To minimize cardio’s negative effects on muscle growth you must schedule your aerobic sessions as distant in time from your weight training as possible. This means do not do both cardio and weight training in the same workout. Don’t do cardio immediately before you weight train and don’t do cardio immediately after you weight train. This is how most people do it and it’s completely wrong and detrimental to optimal muscle growth.

Timing of your cardio approach

Your cardio exercises should be done approximately 8 to 12 hours before or after you weight train. Never do cardio immediately before or immediately after your workout. This means if you train in the morning you do your cardio at night. If you train at night then do your cardio in the morning. And to take it a step further, you should preferably do your cardio on your non weight training days.

And as I said earlier, the intensity of your cardio is a major factor in both the benefits from cardio (endurance, fat-loss, and vascular health) and the negatives of cardio (reduced muscle growth response). Timed correctly however, will allow you to maximize cardio’s effects without any negative impact on the muscle building effects of weight training

Tip:

It’s more effective to lower your calories than to increase your aerobics. Increasing aerobic exercises to burn more fat will physically tax your muscles energy reserves. This negatively impacts muscle growth. Remember, to lose fat you must burn more calories than you consume. The simplest thing to do is to intelligently reduce you caloric intake. This method preserves maximum muscle mass while dieting. You lose more fat and keep more muscle.

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1. You will lose weight.

It’s hard not to. Both men and women who follow to weight loss readily take off pounds and inches. For the small numbers who have a truly hardcore metabolic resistance to weight loss. Optimizing body weight is a valuable element of any health-oriented program because, by and large, being significantly overweight is an indicator of potential health problems, now or in the future. When you’ve taken the pounds off, you’ll see the benefits, and they will be far more than merely cosmetic.

2. You will maintain your weight loss.

Almost every experienced dieter has gone on a diet, worked hard, lost a lot of pounds and gained them all back in a few months or perhaps a year. This is usually due to the expected consequence of low-fat/low calorie diets-hunger. Although many people can tolerate hunger for a while, very few can tolerate it for a lifetime. Deprivation is no fun. Once the biological gap between hunger and fulfillment grows too large, the rebound can be amazingly rapid as well as heartbreaking and humiliating. But that’s the problem of diets that restrict quantities. But it still allows dieters to maintain a healthy weight for a lifetime.

3. You will achieve good health.

The change is amazing. You meet your nutritional needs by eating delicious, healthy, filling foods and avoiding the sugar and carbs that junk food is loaded with. As a result, you become less tired and more energetic, not merely because of the weight loss, but because the physical consequences of a truly dysfunctional blood sugar and insulin metabolism are reversed. Doing this, people start feeling good even before they reach their goal weight. Once they abandon the catastrophic American diet of refined carbohydrates for whole, unrefined food, they start to live again.

4. You will lay the permanent groundwork for disease prevention.

You will change your life, which, believe it or not, is even more important than looking good on the beach next summer. By following an individualized controlled carbohydrate nutritional approach that results in lower insulin production, people at high risk for chronic illnesses such as cardiovascular disease, hypertension and diabetes will see a marked improvement.

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The path to sustainable fat loss needs a beginning. As you put your new knowledge to work and embark on a comprehensive fat-loss method, there are several things you can do. The goal is to maximize your knowledge so that you are prepared to make informed decisions for your best approach.

• Consult with your doctor before starting any fat management program. It is a good idea to get a complete physical before beginning a diet and/or exercise program to rule out medical limitations.
• Ask your doctor or pharmacist if any of the medications that you’re taking might affect your fat-loss success by increasing your appetite or slowing your metabolism. The good news is that in almost all cases other drugs are available that treat the same condition but do not affect fat. It is worth finding out whether a simple change in your medication can remove this potential obstacle.
• Think about fat-loss methods that you have used in the past. How many of the factors that predict successful fat loss and sustained fat loss were part of these methods? Are there things that you could have done differently to include more factors?
• What do you see as your “happy” fat and when do you see yourself achieving it? If your answer is a fat that is less than 90% of your current body fat and your time frame for reaching that fat is in less than six months, rethink your expectations. A reasonable goal is a loss of 10% of your current fat over six months. Start with that goal—you may very well surprise yourself by exceeding it!
• Identify at least three people you know who have successfully lost fat and are keeping it off.
• Find out about their experience— what method they used, what strategies and approaches they took to make it work for them, and what they are doing to sustain the fat loss. Compare what they tell you about the factors of successful fat loss, the factors for sustained fat loss, and the basic components of a fat-loss program.
• Remind yourself often and with confidence that sustained fat loss is possible.Your body will not undermine your achievements by slowing metabolism so that you gain the fat back.

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You can train anywhere you want. The major benefit of home training is convenience. If the time saving and convenience benefits of training at home help you stick to your trainin program better, then by all means, work out at home.

Well a gym is well-equipped , the exercise possibilities are endless, the atmosphere is motivational and people are there to help you.

However, the more advanced you become, the more you’ll benefit from joining a health club.

If you decide to train at home, basic free weights are all you need to get started. The greater the number of muscles used in an exercise, the fat burning effect is greater. You can perform hundreds, even thousands of exercises with nothing more than dumbbells. Intense workouts that use multiple muscles, instead of doing isolation exercises. If fat loss is your goal, you will want to go for five days at around 30 minutes to start off with. If you also get yourself a bench and barbell set and you clear out a little corner in your favorite room, you’re ready to roll! Other machines are:

(1) a cable-pulley machine with a low and high pulley

(2) an adjustable squat rack or power rack.

Some other exercise are:

• Running up and down stairs is also a good option.
• You can also play soccer with friends, shoot hoops, jump rope.
• Fast walking for 30 or 40 minutes. Usually, when you reach home you’ll be hot and sweaty. But this is really a good workout. A solid hour of horseback riding, easily burns 500 calories.
• You can also do some exercise like push ups, squats, lunges, dumbbell presses, etc.

This way you get a lot of work done in a short amount of time, forcing your body to burn more fat. You can probably reduce your overall amount of exercising by doing a more intense routine. You have plenty of options these days, with videos and DVD and hot bodies moving to the rhythm. There is also aerobics videos which you can buy. Whenever you feel yourself getting tired of the routine, just pick out a new video from your collection and rotate it.

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