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.

Tags: Burn your fat, Diet, Exercise, Fat loss tips, Fat loss treatmaent, Weight Loss Cure by admin
No Comments »

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.

Tags: Burn your fat, Exercise, Fat loss tips, Health Beauty, Lose weight, Weight Loss Cure by admin
No Comments »

1. Coffin Rock buy 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

Tags: Weight Loss Cure by admin
No Comments »

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.

Tags: Burn your fat, Diet, Exercise, Fat loss tips, Lose weight, Weight Loss Cure by admin
No Comments »

A fat loss program that works every time is to eat less calories than what you burn. If you do this, you will lose fat! The problem is that people seem to make this more complicated than they need to. If a person uses these categories, he or she will lose a minimum of 2 pounds of fat per week.

Some categories are here to help maximize your fat loss.

Category 1: Calories in the kitchen. Place all food in the kitchen. Eating only in a designated area such as the kitchen or dining room will help you to stop eating snacks while watching TV or relaxing in another part of the house.

Category 2: Eat at least four to five small meals daily. Eating meals and planned snacks will stabilize your insulin levels and mobilize body fat to be burned during your exercise sessions.

Category 3: Eat less. By putting less food on your plate, you remove the temptation to overeat. Put one bite from your plate back into the serving dish before you sit down to eat.

Category 4: Eat two morsels of food with proper chewing, then stop eating before the third bite and put your fork down. If you consume your meal in less than twenty minutes, your brain does not have a chance to get the message that you are being adequately nourished and you will feel hungry and frustrated. By eating slowly, you are sending a signal to the hypothalamus, the brain’s thermostat, that food is in your system.

Category 5: When you eat is also important. Never eat anything heavy later than eight o’clock because eating late does not allow your body time to utilize the calories. If you are hungry after eight, I suggest that you mix a tablespoon of whey protein powder into juice or water to increase your metabolic rate.

Category 6: No junk food between. Eating junk food calories between meals can add excess fat. Only eat appropriate snacks between meals.

Category 7: It is always best not to eat when under any type of stress, since you are not aware of what or of how much you are consuming when distracted by a stressor. Many people also eat the wrong types of foods—comfort foods such as desserts and pizza—when stressed.

Category 8: Obtaining seven to eight hours of sleep per night is a very important part of any successful nutritional or stress-reduction program. Night is your body’s time for recuperation. Your kidneys also function best in a prone position. Make sure you are sound asleep before midnight to achieve the deep REM sleep state that truly relaxes your body and allows it to recuperate.

Category 9: To give you the proper hydration level to keep your kidneys and your body’s internal insulatory thermostat working properly so that you do not hoard fat, you should drink one-half to one ounce of water per pound of body weight per day. Water is one of your greatest allies in the business of weight loss.

Category 10:You need to exercise in your gender appropriate fat-burning zone on a regular basis.

Category 11: Brushing your teeth after each meal provides a sense of closure, changes the chemistry in your mouth, and reduces the urge to go back to the table and overeat.

Category 12: Use visualization to see yourself achieving your fat-loss goals.

Tags: Weight Loss Cure by admin
No Comments »

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.

Tags: Diet, Exercise, Fat loss tips, Nutrition, Weight Loss Cure by admin
No Comments »

There are dozens of cardiovascular exercise programs. A lot of options you can use. You can hired a personal trainer to advise you and also design your own program. You can also take a software program to help you plan your exercise. Or you can even find a video or dvd with information about different types of cardiovascular programs. The best cardiovascular exercise for women is simply the exercise that will keep you motivated to continue your fitness journey.

Some cardiovascular exercises are:

• Swimming
• Walking
• Aerobics
• Jogging/Running
• Jumping Rope
• Bicycling
• Kick boxing
• Rowing
• Rock Climbing
• Elliptical Trainer

Swimming:

Swimming is a full body exercise. It is an excellent sport for women because it is low impact. That means it’s easy on the knees and joints. Swimming is also a total body workout. And you work your upper and lower body. It is a good choice for anyone just starting out or anyone with joint or knee injuries. Because knee injuries are more common in women than men, this is a great form of cardiovascular exercise. It is a great cross-training for other cardio activities. When you spend 30 minutes doing the breast stroke, you’ll burn 400 calories.

Walking:

Walking is a great exercise, if you put a little oomph in it Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned. When you are walking . pretend you are trying to catch a bus. Keep your head up, back straight and Swing your arms.

Elliptical Trainer:

The elliptical trainer build endurance while protecting your aching joints from high impact activities. It is also a good choice for runners looking for break from pounding tine pavement

Jumping Rope:

It is also a full body workout. It is one of the simplest and effective cardio exercise. It is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, football, basketball, skiing, volleyball and more.

Running/Jogging:

It is one of the best cardio exercise which you can do. It only needs a pair of shoes and you can do it anywhere. And seriously running burns calories. It burns 300 calories (at 5.2 mph) in 30 minutes. This exercises basically concentrate on the lower body.

Aerobics:

One of the most favorite cardio exercise preferred by women is aerobics. It target your legs and hips. It can burn around 400 calories in 30 minutes. Nowdays DVD is also available in market, you can also take help from them. Aerobics is other great cardiovascular alternatives for working the entire body. Remember, the more muscle groups you involve in your fitness activities, the more calories you will burn and the better you will feel.

Bicycling:

It is an outdoor cardio exercise. It only depends on resistance and speed. Using all the power in your legs, you’ll increase endurance while burning lots of calories. It will burn around 250 to500 calories in 30 minutes, depending on how fast you go.

Rock Climbing:

Rock climbing has a high learning curve and requires lots of special equipment and techniques so you don’t hurt yourself. It burns 300 calories in 30 minutes. Be careful, its not a activity for the faint of heart.

The best cardio exercise is simply which you will do day in day out consistently. If first time you are selecting a cardiovascular routine. You should mix some different activities.

For example, Aerobics class twice per week, swimming, jogging or biking in alternative days . Keeping your fitness routines will help you in motivated and reduce your risk for repetitive injuries. The amount of time you are giving to your exercise will also be a factor to consider. Another thing is that when you planning your cardiovascular exercise program, leave time for warming up and cooling down.

Tags: Exercise, Fat loss, Lose weight, Weight Loss Cure by admin
No Comments »

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

Tags: Burn your fat, Diet, Fat loss treatmaent, Health Beauty, Lose weight, Weight Loss Cure by admin
No Comments »

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.

Tags: Burn your fat, Fat loss tips, Fat loss treatmaent, Health Beauty, Weight Loss Cure by admin
No Comments »

A way through you can also loose your fat

Liposuction is a cosmetic surgery operation that removes fat from many different sites on the human body. Mostly affected areas are the abdomen, buttocks, thighs, to the neck, backs of the arms and elsewhere. It is also known as lipoplasty (”fat modeling”), suction lipectomy or liposculpture

Liposuction is not a low-effort alternative to exercise and diet. It is a form of body contouring with significant attendant risks and is not a weight loss method. The amount of fat removed varies by doctor, method, and patient, but is typically less than 10 pounds (5 kg).

The fat is usually removed via a cannula (a hollow tube) and aspirator (a suction device). The removal of fat is accomplished by the suction cannula creating tiny passages through the fatty layers. Then after the surgery these tiny passages collapse and result in an improved body shape. Liposuction can be performed in a hospital, a free-standing surgery center or in the physician’s office.

Mostly liposuction is performed on:

• The abdomen and flanks in men
• The abdomen and thighs in women

Every day hundreds of people are turning to liposuction as their solution, because they want a trimmer, healthier, better-looking body.

Some side effects are:

A side effect, is a complication, medically minor, although it can be uncomfortable, annoying, and even painful.

Numbness: sometimes persists for a few weeks.

Swelling: should subside gradually over a month or two.

Pain: should be temporary and controlled by either over-the-counter medication, or by a prescription.

Bruising: can be painful in the short term, and should fade after a few weeks.

Scars: will vary in size depending on the particular procedure, and should fade over the weeks. For some, scar healing may take as long as a year.

Limited mobility: will depend on the exact procedure.

The more fat removed the higher the surgical risk. Unusual “lumpiness” or “dents” in the skin can be seen in those patients over-suctioned. The surgeon should advise on how soon the patient can resume normal activity.

Some conditions for the liposuction:

• Weight has been stable for 6 months or more
• Does not have loose or saggy skin
• Has realistic expectations
• Has good skin tone and elasticity
• Is emotionally stable
• Is close to their ideal body weight (within 30%)
• Has realistic expectations
• Does not have stretch marks
• Understands the risks of surgery
• Wants to remove specific areas of fat that are diet- and exercise-resistant (fat pockets in the abdomen, knees, love handles, arms, inner thighs, outer thighs, necks.

If you have all of these criteria, or meet some of them, you may still be a good candidate for liposuction. The procedure is most suited to those who are close to their ideal body weight, but if you have a lot of fat in a isolated area, you may still be a good candidate.

Some patients find liposuction to be a good incentive for weight loss, but it is not a remedy for obesity.

Tags: Weight Loss Cure by admin
No Comments »