Top 10 tips to lose weight

 Top 10 tips to lose weight

Top most ten weight loss tips are given below, follow them and reduce your weight easily. 

Tip 1:

Prior to start, decide how much weight you want to lose, people without any proper planning tend to fail due to lack of a specific goal & plan.  Using BMI calculator calculate your desired weight according to your height and age. After this start your methods to lose weight.

Tip 2:

Time management-Plan a schedule at which part of your day you need to plan your exercise. Plan the day in your week for your exercise work. If you don’t do this your exercise plan will not show results.

Tip 3:

Replace your food habits from junk food to nutritious food like fruits, vegetables, healthy meats, grains, healthy fats and spices. Follow food habits that are based on whole, fresh foods.

Tip 4:

Healthy cooking is one of the main reason to lose weight, use fresh herbs and spices to make food interesting.  Use coconut oil or olive oil for cooking.

Tip 5:

Losing weight with out proper exercise is incomplete. Start a cardio & weight training workout that stresses on muscle tone and increased heart rate that helps to lose weight. One can plan this work outs at home or you can consult gym for personal training. 

Tip 6:

Examine your snacking habits (time of day, type of foods you're eating).  Prepare in advance healthy snacks to grab & go. Get rid of the unhealthy snacks like soda drink, processed foods, chips, french fries, deep fried foods, etc. Take salads, soaked nuts & seeds, raw vegetables, fruits, & homemade protein bars. All these snacking habits will make you to lose weight.

Tip 7:

Plan your day with at least one active hobby. Physical activity of 30 to 40 minutes in a day is much sufficient for a healthy body. Walking, jogging, playing games with friends and family, weekend trips to hike, bike, swim, even cleaning your house, or dancing, but the list can go on forever!

Tip 8:

Stress is the today major problem for every one. To come out of this, do meditation and yoga. Along with you can also perform some deep breathing exercises and reading books to get out of stress.

Tip 9:

Simple but yet very important tip is drink plenty of water. We know our body relies heavily on water for all its activities. Consuming water adequately makes our system run smoothly and comfortably with out any stress to the organs. Do not forget carry a water bottle to your workout and take few sips of water for every ten minutes at least.

Tip 10:

Plan healthy vacations with your family and friends. A tiny vacations will remove all of your stress and play some little out door games at your vacations.

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Add all the ten tips to be your lifetime habits for a healthy living and better health for your mind & body!

Top 10 Benefits of Hiring a Personal Trainer

Top 10 Benefits Of Hiring A Personal Trainer

(repost from Ideafit.com)

There’s a reason movie stars and financial moguls use personal trainers: The benefits of working with a personal trainer is one of the fastest, easiest, most successful ways to improve your health and fitness. In fact, the benefits of personal training has proved so effective that it has spread well beyond the realm of the rich and famous. Today, personal trainers are used by people of all fitness, age and economic levels--and from all over the world--to help make lifestyle changes those people couldn’t achieve by themselves. How do you know if hiring a personal trainer is the right choice for you? Consider the following things a personal trainer can do:

1. Improve Your Overall Fitness. IDEA surveys show the primary reason people hire personal trainers is to get professional assistance to improve cardiovascular health, strength, flexibility, endurance, posture, balance and coordination. A personal trainer will monitor your progress and fine-tune your program as you go, helping you work your way off plateaus.

2. Reach or Maintain a Healthy Weight. Body fat reduction, weight reduction or management, body shaping and toning can all be achieved with the aid of a qualified personal trainer, who can help you set realistic goals and determine safe strategies, all while providing the encouragement you need.

3.Learn to Stick to It. Sticking with well-intentioned plans is one of the biggest challenges exercisers face. Qualified personal trainers can provide motivation for developing a lifestyle that places a high priority on health and activity. A personal trainer can help you brainstorm ways to overcome your biggest obstacles to exercise.

4. Focus on Your Unique Health Concerns. IDEA surveys show that 50 percent of personal trainers clients have special medical needs, such as arthritis, diabetes or obesity. A personal trainer can help you with these or other issues, including low-back pain, rehabilitation from injury and pre/postnatal training. Your personal trainer can work with your physician, physical therapist or other health care provider to plan a safe, efficient program that will speed your recovery or enable you to reach your health goals.

5. Find the Right Way to Work Out. You will learn the correct way to use equipment, and appropriate form and technique for cardiovascular work and free-weight training.

6. Stop Wasting Time. Get maximum results in minimum time with a program designed specifically for you. Workouts that use your strengths and improve on your weaknesses are efficient and effective.

7. Learn New Skills. Want to improve your tennis game, learn to ski, become an in-line skater, golf like a pro, better your weekend basketball game or get ready for a wilderness adventure vacation? An individualized program can improve your overall conditioning and develop the specific skills you need.

8. Enhance Your Mind, Body and Spirit. A personal trainer can act as a doorway to new personal growth experiences. Many personal trainers provide mind-body activities, such as yoga or tai chi sessions. Your personal trainer may help you uncover new insights about yourself or find potential you didn’t realize you had.

9. Benefit From the Buddy System. What could be better than making a commitment to regularly meet with someone who will provide you with individualized attention and support?

10. Take Charge of Your Program, and Do It Your Way. With the right personal trainer, you can find the exercise program that works best for you. Are you more comfortable with a demanding program or a gentler approach? Would you like to train at home or at work, at a fitness club or in a personal trainer’s facility? How many times per week or month do you want to meet your personal trainer, and for how long? Carefully choosing a personal trainer enables you to select the type of guidance that will benefit you. You can get fit and healthy your way and take ultimate responsibility for your own health.

TOGETHER WE CAN!!!  

10 Reasons Dehydration is Making You Fat And Sick

10 Reasons Dehydration is Making You Fat And Sick

Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.

Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.

Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.

Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.

What are the consequences of an insufficient water intake?

SOURCE INFO

Fatigue

Water is the major source of energy in the body. The lack of water slows the enzyme activity in the body, which leads to fatigue and lethargy.

Asthma And Allergies

When dehydrated, the body tightens the airways as a way to keep the water in the body. The amount of histamine produced in the body only makes it lose even more water.

High Cholesterol

When the body is dehydrated, it will create more cholesterol to prevent the water loss from the cells.

Kidney And Bladder Problems

Whenever the body is dehydrated, the accumulation of toxins increases and this creates great conditions for bacterial growth. As a result, the kidneys and bladder are very susceptible to infection, inflammation and pain.

Constipation

When the body lacks water, the colon is one of the first sources of water, necessary for the needs of the other vital organs. Inadequate amount of water decreases the colon function and sometimes even stopping it completely, which results in constipation.

Weight Gain

When you are dehydrated, the cells lack energy. So many people seem to be hungry and crave for food, but all they need is a glass of water.

Premature Aging

Chronic dehydration causes premature aging of the vital organs in the body, including its largest organ – the skin, that soon becomes severely wrinkled.

High Blood Pressure

Blood is 92% water, if the body is well hydrated. When dehydrated, the blood becomes thicker, which results in higher blood pressure.

Skin Problems

Instead of eliminating the toxins from the body, whenever you are dehydrated, the skin is unable to function properly. The skin is more susceptible to different skin diseases like psoriasis or dermatitis, as well as premature aging.

Digestion Problems

The lack of water and minerals such as calcium and magnesium can lead to numerous digestion problems, such as reflux or gastritis.

Did you know that:

• When you feel thirsty, you are already dehydrated.
• If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
• Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
• Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
• Sweetened drinks and fruit juices are the major cause for obesity.
• A glass of soda contains 35 grams of sugar and 140 calories.
• A glass of water contains 0 grams of sugar and 0 calories.

Tip: Drink a 8 ounces of water when you wake up in the morning.  Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.  

Top 10 Foods From Each Food Group That Burn Fat & Build Muscle

Top Ten Foods From Each Food Group That Burn Fat & Build Muscle!

www.anywherefitnesspt.com

Burning fat and building muscle at the same time is always difficult. Eating enough calories to gain muscle but not too much to retain as fat is merely a case of trial and error and variation depending on the type of training you are doing.

Here are some of the top fat burning and muscle building foods from some of the big body building experts. (Sourced from a variety of blogs from professional body builders and collated below.) 

NATURAL CARBS
Oatmeal (old fashioned)
Yams
Brown rice (a favorite is basmati, a long grain aromatic rice)
Sweet potatoes (almost same as yams)
Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
White potatoes
100% whole wheat bread
100% whole wheat pasta
Beans (great for healthy chili recipes)
Cream of rice hot cereal

VEGETABLES:
Broccoli
Asparagus
Spinach
Salad greens
Tomatoes
Peppers (green, red or yellow)
Onions
Mushrooms
Cucumbers
Zucchini

PROTEINS:
Egg whites (whole eggs in limited quantities)
Whey or Casein protein (protein powder supplements)
Chicken Breast
Salmon (wild Alaskan)
Turkey Breast
Top round steak (grass fed beef)
Flank Steak (grass fed beef)
Lean Ground Turkey
Bison/Buffalo
Trout

FRUITS
Grapefruit
Apples
Blueberries
Canteloupe
Oranges
Bananas
Peaches
Grapes
Strawberries
Pineapple