Here is a list of super tasty foods that will wake up your metabolism and help you flush fat out of your system.
1) Citrus Fruits
Citrus fruits like, oranges, grapefruit, tangerines, lemons, and limes contain high concentrations of Vitamin C (this is also called ascorbic acid). This Vitamin C has a fat burning quality.
Vitamin C reduces the effectiveness of fat. It reduces its content and can liquefy or dilute fat. By diluting the fat, it makes it less effective, and easier to flush out of your system. Vitamin C also works on cholesterol deposits. Vitamin C can help burn out the cholesterol, hence, making it difficult for cholesterol deposits to form in blood vessels.
By adding Citrus Fruits to your daily diet, try every meal and also a snack, you will great increase your metabolism, increase your ability to get rid of fat, and also help you to control your cholesterol levels.
2) Soy beans
Soy beans contain lecithin, this chemical will shield your cells from accumulating fat. This chemical prevents, like a shield, fat from forming on your cells. It will also break down fatty deposits in your body.
Eat soy beans at least 3 times a week and you’ll be boosting your bodies ability to get rid of fat. You can find soy beans in most health food stores.
3)Apples, Berries, Fresh Fruit
Apples contain a chemical call pectin. This chemical is found in most berries, and fresh fruit. The pectin is in the cell walls of most fruits, especially apples.
Pectin limits the amount of fat your cells can absorb. This will put a natural limitation on the amount of fat your cells can absorb. Pectin, once in your system, has a water binding property, it absorbs watery substances, and these watery substances in turn bombards the cells and makes it release fat deposits.
Add apple sauce (it’s loaded with pectin), apples, fresh fruit and berries, to your diet and let the power of pectin pulverize the fat that accumulates on your cells. An apple a day can help keep the fat away.
This is one of the hottest topics on the net for past few weeks, started to trend before the Ramadan had started. Both Muslim and Non Muslim fitness experts are sharing their thoughts and believes, what and how one should go about this month for staying fit.
One of the biggest misconceptions amongst the muslims specially who dont workout is that they loose weight during this holy month. What they dont understand is that when they conclude their fast (Dusk time), they usually fill themselves up so much and get sooo lazy that it takes them around 15 minutes to muster up the courage to offer Maghrib Prayer(Evening Prayer), and that kind of eating is no way healthy in fact you will gain more weight that in any month of the calender because after that Iftar (1st meal after fast concludes) you dont do much to burn those calories you just gained from a very carb rich meal.
Now being a Musilm and a recovering obese, it always concerns me every year what will happen when Ramadan starts. I will definitely get side tracked, let the whole month go by, because lets face it this month is about spending time pleasing and remembering your lord (Allah) as much as possible and not worrying about physical fitness. A healthy body will definitely help you with your prayers, but adopting a physically demanding fitness program on top of fasting and late night prayers is invitation to a train wreck.
Now how do we take care or both , Ramadan necessities with a healthy life style?!?!?!?!
Did a lot of googleing and blog reading with similar discussions, and adopted a plan which is working okay uptill now, since its only 6th of Ramadan, cant say that I am seeing any results, but sure feel good and throughout the day.
The Food Plan
What food plan? You’re fasting, right? There’s just one problem – you’re fasting. Slower metabolism. And then at night, you’re eating more than what you normally would to make it back up. And, since we’re in Ramadan, every variation of samosa, pakora and bakhlava is served before and after the main course, every night. And then to add insult to injury, you eat again after taraweeh, and then go to sleep.
Basically you are doing everything wrong diet wise.
For those of you eating indiscriminately throughout the year, let’s not talk at all about food quality, and let’s focus solely on quantity. You know best-tasting foods will be placed in front of you everyday, you know you won’t resist it, and you know if you try to discriminate and eat one item and not another, someone will harass you about it.
Go ahead and eat a little bit of everything, but make sure the quantity stays low, meaning, take slow measured bites, and keep checking if you have that gnawing feeling in your stomach you had earlier when you were fasting, If it goes away, stop eating immediately and save the rest of your food for later. Â Snack a little on dessert, and you’re done, have some tea, and eat just a little bit after taraweeh.
Make sure you have suhoor in the morning(breakfast right before the Fast starts) , and make sure it’s simply a normal sized meal, and don’t worry about stuffing yourself for the day – it doesn’t work, do make sure you’re well-hydrated, though.
Before we talk about what to do, let’s talk when you do it, and why.It completely depends what kind of excursion you are willing to take 2 to 3 times a week (one shouldn’t aim more than 3 days during Ramadan). Work out one hour prior to breaking the fast if your looking for muscle maintenance because the body is primed and ready for more carbohydrate consumption (from starchy sources). There’s debate as to whether working out in a fasted state is good or bad for the protein synthesis (meaning muscle loss), but I consider it irrelevant, one way or another.
I say this because the proposal of working out after taraweeh prayers is just a tad impractical – , ’Isha prayer starts at 9:30pm approximately, so you’re looking at 11pm before you get out of the masjid, and 1am in the morning is around when your work, shower, and post-workout meal are completed and consumed and then you can wake up for suhoor at…4am, just 3 hours later. As it turns out, studies also show inadequate sleep is also harmful for muscle-protein synthesis and fat loss. I would guess most people would not handle that beyond 2 – 3 days tops before crashing and burning.
Those who want to really focus on fat burning via HIIT or any kind of interval training, they should not workout during the fasts at any cost. The best time for such workouts in Ramadan is 30 minutes after your have your iftar. You eat carb rich and sweet food after a long fast, sugar levels are sky rocketing which you need for energy required for gruesome HIIT workout. This will help you to stay active and energised for rest of the evening, gives you a big boost for the late night prayers (taraweeh), will not feel lazy at all.
Hope you all have success with this plan, and if you want to add more useful tips please do drop your comments below.
Hye everyone! I know been kinda lazy with my posts for past few weeks, heck all I have done is share some links from a website and thats it. Well you see my work is related to tourism Industry and things been really busy since this is a peak season for holidays. Any hooo just wanted to discuss some nutritional stuff in this post.
The thing is I have grown very much fond of Circuit based training (Every one knows that by now if you have been following my posts) , shuffle my workouts between TABATA, BURST and SURGE training and loving the results. But never really focused on the nutritional needs that brings out the best result from Circuit training. So I googled and found some info which I have implemented on my diet for past week, the results cannot be assessed since its been only a week, but have a good feeling that its gonna speed up the process of me reaching my target weight.
Below is what I am focusing on since last Friday on my workout days:
High Protein Meal 2-3 hours before the workout.(chicken with spinach or Fish)
Carb Rich snack about 20-30 minutes prior to your workout such as a slice of toast an apple or a banana smoothie, to boost your sugar levels for energy required during the rigorous Circuit Training.
Make low fat chocolate milk your post workout drink, for some boring reason “that I ddidnt feel like researching upon” it is the new best thing you can do to your body after your workout. I’ll have to do some googling and will get back to you on this, probably has to do with the same point that I mentioned below.
Protein and carbs are needed after a workout to help repair muscles, replenish the body’s glycogen stores and prevent muscle soreness. so after workout consume a regular meal with an adequate proportions of carbs and Protein with in 2 hours window post workout. Also do consume a lot of water.
I still didnt get why I need a pre workout meal 2 hours prior, I mean it wasnt worth mentioning since your bound to have your meal at least 3 hours prior to any workout. But I saw I read and I typed it exactly as it was in this other article.
Leave your comments if you got any better ideas or see something you dont agree with as I am no expert or a certified nutritionist.
Sorry for disappearing for so long, been reallyyyyyyyy busy in the office, in fact so busy I have been coming to home around 22:00 hrs everyday for past 2 weeks. And am so exhausted that dont have the energy to workout, just walk into my apartment have my last meal of the day and straight to bed. So I started plying with idea of getting up little more early in the morning and get my workout out of the way for the day, and found some interesting facts about morning exercises while surfing the net.
If you have trouble with consistency, morning may be your best time to exercise, experts say.
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego.
"The thinking is that they get their exercise in before other time pressures interfere," Bryant says. "I usually exercise at 6 a.m., because no matter how well-intentioned I am, if I don’t exercise in the morning, other things will squeeze it out."
He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.
Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you’re sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!
Why visit the doctor or take a pill, when you can handle small discomforts by yourself, nature has created tons of nutrition for the basic health of human kind , and this stuff is right there for millennia from stone ages till date. save your money and insurance for serious stuff, and deal with the mild stuff on your own. below you will find a list of little problems that you can handle simply by consuming healthy food.
#1 MUSCLE ACHE
The Solution: Tart cherries—one cup, or two glasses of juice, daily, before and during exercise
The Science: Contains the same anti-inflammatory enzymes as ibuprofen, without the potential kidney and stomach-related side effects.
#2 MEMORY LOSS
The Solution: Sunflower seeds—a quarter cup daily
The Science: These vitamin E-loaded seeds will protect the neurons in your brain from oxidative stress, which means you keep your memory longer.
#3 WEAR MUSCLES
The Solution: Apples—one daily
The Science: Leave the peel on—it’s full of ursolic acid, which fuels the production of insulin-like growth factor-1 (IGF1) and insulin, two hormones important in building muscle.
#4 LACK OF FOCUS
The Solution: Eggs—one daily
The Science: Eggs are packed with choline, a nutrient that boosts the brain’s ability to relay commands to the rest of your body while also maintaining the structure of your brain’s cell membranes.
#5 AGING SKIN
The Solution: Oranges—one daily, or six ounces of juice
The Science: Vitamin C helps your body make collagen, the protein that keeps skin elastic.
The Solution: Brown rice—one cup of cooked rice daily
The Science: Carbs help regulate the production of serotonin, a key neurotransmitter in controlling mood and suppressing anxiety. A complex carb like brown rice will give you the best high-carb-low-cal combo.
The Solution: Chicken—four ounces daily
The Science: Tryptophan is often associated with turkey, but chicken contains more of the amino acid that helps the body produce the sleep-friendly hormone melatonin.
#8 PUFFY EYES
The Solution: Green tea—one cup daily, after a meal
The Science: The puffiness that creates dark circles under your eyes is often caused by fluid retention. Green tea is a diuretic that’ll reduce unwanted swelling all over your body.
#9 UPSET STOMACH
The Solution: Peppermints—one or two after dinner
The Science: Peppermint has long been associated with aiding digestion and has also been shown to soothe inflammatory pain in the gastrointestinal tract. Peppermint tea also works.
#10 LOW ENERGY
The Solution: Bananas—one daily
The Science: The potassium-packed fruit is also a great source of magnesium, a key element in producing and storing energy.
The Solution: Peanuts—a quarter cup daily
The Science: If you’re not producing enough gamma-aminobutyric acid (GABA), your brain is more prone to let anxiety run wild. Peanuts are one of the best (and tastiest) sources of glutamine, the amino acid needed to make GABA.
Just included a new habit in my daily routine, stopped taking the elevator to my office. Instead I take the stairs, been doing it for past 5 days and first 2 days were the hardest, but now its not a problem, so thinking about making it a little harder by skipping one stair in each step (meaning covering to stairs in each step). It is a neat trick to burn some calories and stay in shape, especially if your office is located on the 5th floor.
According to the Experts increasing the number of stair climbed in a day improves fitness and reduce body fat, which in turn helps to keep the heart healthy.
Baby steps is going to be a series of posts with day to day minor habits that you can adopt for healthier life. I will enlighten you guys and gals with small stuff, things you do, everyday errands even how you should eat your junk food to keep the fat intake at minimum. I have started to adopt these small changes and I am pretty sure you can too.
Now in this very first instalment of Baby Steps I will tell you how you should watch TV. I came across this article of how one should not waist time during the commercials while sitting in the couch and waiting for the program to resume. According to the experts you can loose up to 150 calories by stepping in a place during the commercials of a 1 hour TV show. Instead of heading for the fridge and grabbing a soda keep an iced cold water bottle near your couch, stand up and start spot jogging (lightly paced) when the commercial starts (takes around 3 to 5 minutes for commercials to end during a regular programming). Small habits like this will not give you dramatic results but if you implement similar stuff into your lifestyle accumulatively you will definitely see the change in your health for, instance walking up the stairs daily instead of getting on an elevator to your office door.
Few weeks ago I promised (well I dont know if it was really a promise) that I would post a video of me working out. Well I dont see that happening any time soon, not that I am not working out regularly, (actually I am not) its just I am not really comfortable posting a video just yet, judge me all you want I wana look good when I record my self pumping iron.
Any how this post is about staying motivated and shedding fat is tough every one knows that, and the hardest part is when you push yourself to the limits for 2 or 3 weeks by sweating your butt off and doing everything right (diet wise) and your scale tells you that you have lost only 1 pound, staying motivated with that result is even harder. Around here where I live we dont really have much qualified personal trainers, and even if I find one he/she is probably going to charge me a fortune which I dont have. So all I got is magazines and internet, and knowledge from these mediums have lost me 1 pound in 3 weeks. I guess only way to stay motivated is staying in the mind set that atleast I didnt gain any extra weight. Orrrrrrrrrrrrrrr, I love this one: like most fitness gurus say when you try to loose weight with weight training you stay a bit heavy on the scale as your not only loosing weight but also gaining muscels. Yeah I like this explanation much better for why the heck I only lost 1 pound, come to think of it I am noticing my arms are little stiff without flexing.
Aaah feeling much better,
Key to motivation ladies and gentlemen !!!!! No self pitty, always try to find the positive in your down moments.
No no no , not what you are thinking. This Blog is about health and fitness, so settle down. Running out of time? And don’t wanna skip your healthy low fat meal; here are few things you should always keep in your kitchen:
Whole Wheat Pasta
Crumbled Tuna cans
Cook pasta. Simmer tomato sauce with tuna in Pan for 5 minutes. Toss them together and sprinkle chopped parsley over. Tadaaa your low fat protein rich meal is ready.
Think about a cardio that can pump your muscles. Yes very possible, if you are aware of HIIT or Circuit Training, these two fitness plans are solely based on this concept. You don’t rest between exercises, complete one circuit of fast paced reps with four or five exercises then rest around 90 seconds and repeat 2 more times.
Benefits: -time saving workout lasting 15 minutes max
-rev up your metabolism whilst burning fat for 24 hrs at least
-improve your aerobic endurance & stimulate maximum muscle growth
All you need is a pair of dumbbells and an incline bench.
Incline Bench press(10 to 12 reps)
One arm Snatch(10 reps each arm) *
Seated Calf Raises with dumbbells placed vertically on the knees(10 to 12 reps)
Chest Supported Rows or regular bent over rows(10 to 12 reps)
* A. Hold a dumbbell in your right hand using an overhand grip. With your feet shoulder-width apart, bend your knees and place the dumbbell on the floor. B. Perform a high pull: In one explosive movement, straighten your legs and hips while bending your elbow to pull the dumbbell upward. C. At the dumbbell’s highest point, drop your hips and “catch” the weight by rotating your wrist under the dumbbell. Quickly straighten your arm so the dumbbell is now over the top of your shoulder. Complete all your reps, and then repeat with the dumbbell in your left hand.
I know I am suppose to be uploading my workout video as mentioned in the previous post, and I will !!! dont you dare doubt me, just wanna look a little less chubby lifting weights when I do that.
Any how this post is about weather one should warm up before HIIT or circuit training or not. According to fitness coaches on the web it is not required since with these kind of heart pounding workouts you are in the fat burning zone with in first 5 minutes of your workout. Just have to make sure to cool down and strech properly after the workout.
I had gotten back from my work around 20:30 (the usual time I come from work), and instead of having my last meal of the day I actually worked out first !!!!!!!!!! :O :O :O. Well you know what they say , if you can dream it than you can…… I wanna say cream it but that doesn’t sound right..rhymes pretty good though. Any hoooo today is the day that I proof every Fat lazy man excuse wrong. I know you wont believe it untill I do it, been saying this for weeks. So next post will be a video of me actually working out!!! thats right succaaaaaaaas!!!!!!!!
I got everything figured out, what I will do with this one dumbell and how I am going to incorporate the routine with HIIT (burst training theory).
It is simple fast paced workout and its gonna be fun,…
but whyyyyyyyyyyyyyyy I havent started it yet, have this figured out for atleast 2 days whats stopping me.
there are pills and potions for everything, anything for motivation out there ? I tried looking my self in the mirror for almost15 minutes without a shirt, thought maybe I ll hate my self enough to grab that freak’n Dumbell and workout !!! But no I didn’t.
Is there no hope for me, what will it take for me to actually think about my health seriously. it kinda scares me, if I am one those people who have to go through the worst to get motivated.
stumbled upon this HIIT (High Intensity Interval Training) approach of workouts while searching for one dumbell workouts. I can actually incorporate these two and finally come up with something useful with fast productivity. suppose to be perfect for some one like me, who is not afraid of getting tired but dont wanna move much for too long (exercise wise :P).
You know I actually see my self doing something useful with this dumbell of mine in couple of days…..
Whaaaaaaaaaaat I stll need couple of days?????…I practically have everything figured out, then whyyyyyyyyyyyyyyy waitttttttt. I wish I knew the answer to that, you let me know if you think you have the answer.
Yup, still looking for a workout that suites my conditions. hey hey , don’t act like you didn’t read the description of this blog. That is how we fat people roll, keep on planning to lose weight, that’s our thing :D.
What exactly are my conditions by the way, why these conditions are stopping me to move my butt and do something about these man boobs breaking my back. One Dumbell, that is all I got and I am determined that there is no way I will invest in any fitness equipment unless I find a way to work with what I have.
And I know I will find a workout that needs only one dumbell and can be done in 5 minutes tops!:D
Hey, here’s a thought. Why don’t I do few push ups and crunches every morning till I find this easy ass workout of mine :O, naaaah I rather find this work out and then commit to it. Don’t like to switch my routines so frequently :D……who knows maybe I will actually do something in coming days , keep reading.
Hey every one
Danny here, this blog is dedicated to my laziness towards fitness and health. I claim to know every niche and terminology there is to know to impress people. YES I am that guy, the self proclaimed fitness guru with jelly belly, sitting in a couch watching UFC and reading fitness magazines on off days and getting really motivated and what not, wakes up next morning smokes a cigarette and gets on with the life. Every week I am gonna try a fitness regime and try to stick to it along with my crazy busy life. If I fail following the program ( which I will ), I will start a new program, if I fail again, I will look for another program and start again and again until I finally land a jack pot with a routine which will help me reach the targeted weight. Wishful thinking right? Well what can I say, atleast I am not givn up on wishing, may be this thinking will lead me to Fitnessville someday.Lets wait till I post next week, may be Ill be able to pull through 4 days of workout in coming week. Keep reading for this journey of mine dedicated to every fat person dying to lose fat but cant muster any strength and get off their backs!!!