March 2017 - FIT360USA
Over time fat accumulates in the body and fat deposits in the thighs are a problem area for many. In order to effectively lose fat in the body, proper diet and exercise are required, but with a few targeted exercises you can better tone and shape your legs while slimming down and getting in shape. These exercises can be done at home without any equipment.

Exercise to Slim Down Thighs - 5 Moves to Slim Down Your Thighs


5 Exercises to Slim Down Thighs


1. Wall Squats - Front Thigh Exercise

Wall Squats - Front Thigh Exercise


Standing against a wall, extend your feet in front of you about 2 feet from the wall. Inhale, then while you exhale bend your knees and slide down the wall. Try to keep your head against the wall. You want to go down as far as you can to a sitting level. If your knees hurt then don't go down that far yet. Hold the position for 5-10 seconds, and then slide back up. With some practice you will be able to get in the sitting position and hold it for 1-2 minutes!

2. Lunges - Front Thigh Exercise

Lunges - Front Thigh Exercise


Stand with your feet shoulder width apart. Then take one step forward, with the heel landing first, and bend the knees to create resistance on the front leg. The back knee should be nearly touching the ground. Then go back up to a standing position. The next step forward should be made by the opposite leg.

3. Seated Hip Twist - Outer and Rear Thigh Exercise

Seated Hip Twist - Outer and Rear Thigh Exercise


Sit on the floor and extend your legs straight out in front of you. Bend your left knee and place your left foot over your right leg. Wrap your arms around your left knee and gently pull your knee towards your right shoulder. Hold this position for 20 seconds. Then repeat the steps using the other leg for one repetition.

4. Seated Butterfly - Inner Thigh Exercise

Seated Butterfly - Inner Thigh Exercise


Sit on the floor with your back straight. Put the soles of your feet together and pull them in close to your body. You can also apply light pressure to your thighs by placing your hands on the inside of your knees and slightly pushing down. Hold this position for 20 seconds.

5. Seated Split Stretch - Inner Thigh Exercise

Seated Split Stretch - Inner Thigh Exercise


Sit on the floor and spread your legs out as far as possible in each direction. While in this position lean to one side and extend your hands toward your toes. Grab your foot if you can. Hold the position for 20 seconds. Then lean toward the opposite side and try to grab your other foot.

For each of these exercises you should try to complete 15-20 repetitions for one set. Once you can do one set easily add another one. If you can stick with it you should see results within 4-6 weeks. These exercises should be done 3-4 times a week, or every other day. That way your body has a day to rest and repair itself before the next workout. Also remember to stay hydrated while exercising by drinking plenty of water.

RELATED: Leg Workouts for Women: Get Those Wow Legs at Home



Article Source: http://EzineArticles.com/expert/Veronica_Scotton/716179

Exercise to Slim Down Thighs - 5 Moves to Slim Down Your Thighs

3 weapons that I used in 2 weeks to achieve fat loss.

You may wonder why I only had 3, in fact there are a lot I could do to make my dream a reality. Well, its like this, there's a scientific fact (studies) that an individual can efficiently handle up to 3 tasks at a time. More than that, our braincells goes haywire. That's why phone numbers are grouped in to three's. Date and time has the same format, other countries have three set of names, and a lot more.

10lbs of Fat Loss - Weapons I Used in 2 Weeks


So here's my three powerful weapons:

1. Additional knowledge and proper mindset.

I did change the way I thought of things, eliminated the word fat, illness, medications and a lot of those words that may have a connotation to being unhealthy, from my vocabulary and replaced it with words like fit, toned, sculpt, healthy and alike. Normally, a change of daily words diverts your focus to your goals and this simple shift made me stumble into the information I need.

2. Nutritional foods.

Greens and more greens (alkaline). My focus was shifted and I found information about what nutrition I need. A high level summary, this body of ours in nature, eliminates acid as quickly as possible. These acids that came from foods we eat, our emotions, environment we daily live in (pollution, stress), etc. Fastest way that our body do to remove these acids, is binding acid with fat. Our body stores it in fats and our body then stores fat in places like legs, arms, our tummy, etc. Doing this prevents acid from wounding our internals. Alkaline drinks and foods helps the body become more alkaline and eliminate acid quickly. With lesser and lesser acid in our body, fats are no longer needed and is eliminated.

10lbs of Fat Loss


3. Continuous (kaizen workout / exercise).

with never ending research I found a proper weight management plan. The first and most effective which is also neglected is the "aerobic exercises". I also found workout plans that increases my metabolism and energy, this surely speeds up my goal achievement.


RELATED: Fitness Motivation and Weight Loss for Beginners


You deserve to be healthy and fit, you deserve the body you always wanted. You were not born in this world to be a quitter so do not act like one. Separate yourself from the majority and you will find a whole new meaning in your life.


RELATED: The 8 Steps That Allowed Me To Lose 10 LBS In a Week


Article Source: http://EzineArticles.com/expert/Linor_Galang/659165

10lbs of Fat Loss - Weapons I Used in 2 Weeks

Running has become an incredibly popular form of exercise in the United States. It provides an excellent cardiovascular workout and can be fun and interesting, particularly if you get involved in a running club or choose to participate in an organized race, like a 5k. There are many good workouts for runners or for those who simply like to work running into their training regimens as a cross-training exercise. Below is a very basic, however effective workout designed for maintaining fitness while varying your runs so as to keep things interesting.

Great Running Workout


Mondays

1. 1 Mile Warmup Jog

2. Run 4 miles at a moderate pace

3. Walk 1 mi.

4. Stretch

Tuesdays

1. 1 Mile Warmup Jog

2. Run 3 miles at a moderate pace

3. Walk 1 mi.

4. Run 4 100 yard sprints with short walks in between

5. Walk 1 mi.

6. Stretch

Wednesdays

OFF DAY

Great Running Workout


Thursdays

1. 1 Mile Warmup Jog

2. Sprint 100 yards

3. Walk 100 yards

4. Sprint 200 yards

5. Walk 100 yards

6. Sprint 100 yards

7. Walk 100 yards

8. Run Hard 1 Mile Run

9. Jog 1 mile

10. Walk 1 mi.

11. Stretch

Fridays

1. 1 Mile Warmup job

2. Run 3 Miles at a moderate pace

3. Walk 1 mi.

4. Stretch

Saturdays

1. Long Slow run ---- start at 6 miles and work your way up to 10 or 11 miles.

2. Walk

3. Stretch

Sundays

OFF DAY

Like most workouts, this is really intended to be a guideline that you can adapt to your own needs. It's important that you do what works for your body and your training objectives. "Listen" to your body in response to your workouts, and then make adjustments in order to hit your goals.

RELATED: How to Plan a Workout


Article Source: http://EzineArticles.com/expert/C_Randolph/479941

Great Running Workout

Eggs are essential for those that want to lose weight. Some nutritionists may argue that these food products are increasing the body weight. However, some others prefer to eat eggs as an aid to losing the pounds. What are eggs? This spheroid shaped cell is practically laid by birds, amphibians and fish. Of the many species that lay down these food products, the most common are those that are laid by chickens. For centuries, the eggs have been one of mankind's' source of food. Consisting of a protective shell casing, it has on the inside that albumen or better known as the egg white and the vitellus or called the egg yolk. These two components are the ingredients that are eaten by humans and will provide them strength and nutrient to get their body going. A good source of protein and choline, the eggs are essential elements of a daily diet that will assist in losing weight.

Eating Eggs for Breakfast for a Healthy Diet


The egg diet is one of the best diet programs in the market. Increasing as a popular way to lose the excess pounds, eggs should be part of the diet. The American College of Nutrition has conducted studies who showed leucine as the component that assists in the weight loss effort. This nutrient has shown in the reduction of lean tissue and the promotion of the decrease in body fat. With such an effect of the protein-rich product, it helps in stabilizing the glucose levels. Such levels are the causes for the increase in insulin, which drives the body to crave for sugar. These cravings for sugar drive a person to eat more and more. All in all, the effect would be to eat junk foods that will store fats and cholesterol in the body that is the cause of the excess pounds.

RELATED: How to Make a High Protein Breakfast

The main idea of the egg diet is to help the body in the production of proteins. Proteins, which are the source of energy, are the component that enables a person to complete his daily tasks as properly as possible. The timing of the protein intake should also be considered. As such, many nutritionists declare that eggs should be eaten every morning for breakfast. The component of the leucine will regularize the muscle protein synthesis, and again the insulin surges. Studies have further shown that these proteins rich foods will help in the using of the body fats and controlling hunger.

The usual diet that is recommended for daily use would be two eggs for a breakfast meal. Accompaniments of a grapefruit or low carbohydrate vegetables may lead to a better diet that will lead to a good weight loss program. Eggs should always be preferred over meat products as they contain lesser calories and carbohydrates. Meats, on the other hand, are rich in protein, but it has a higher cholesterol level. Others out there suggest that eggs can also be taken for lunch. Aid the meal with some fruits that are organic and fresh. However, dieticians suggest that a limit must be taken with the meal when fruits are concerned.

Some researchers and scientists suggest that a better egg diet should be one that uses no egg yolk. The whites in the egg are the ones that compose the most protein. With such a rich filled portion, it would be more than enough to aid the body in its drive towards losing the excess pounds that harm it.

RELATED: Egg Grapefruit Diet


Article Source: http://EzineArticles.com/expert/Jennifer_Cosculluela/529798

Eating Eggs for Breakfast for a Healthy Diet

During the Summertime, I like to make cold beverages using Watermelon because the melon contains a high concentrate of Lycopene, a natural antioxidant that may help to reduce the risk of bladder, cervix, lung and skin cancers.

Healthy Watermelon Beverage Recipes


Adding it to your diet is really easy. Use it as a snack, an appetizer or incorporate it into your summertime beverages. Since Watermelon is fat-free and low in calories, it makes it an ideal food for those who are watching their weight.

Watermelon Facts:

1. The majority of weight in the melon is comprised of water, about 92%.

2. The rind is also edible. Trying using it as a vegetable in a stir-fry dish.

3. Red flesh of the melon is high in beta carotene and it's a significant source of lycopene.

Here are 3 beverage recipes that you can make that use fresh watermelon.

Watermelon Citrus Cooler

Watermelon Citrus Cooler


watermelon balls

3 cups watermelon juice
 
6 bamboo skewers

1 cup orange juice

2 cups grapefruit juice

2 tablespoons granulated sugar

Thread watermelon balls on to the skewers. Freeze. In a large beverage pitcher, blend watermelon, grapefruit and orange juice with sugar until completely dissolved. Chill for 1 hour. Place frozen watermelon ball skewer in each glass. Fill with melon juice and serve. Makes 6 servings.

Watermelon Frappe

Watermelon Frappe


1/2 large watermelon

36 oz. Ginger ale

fresh lemon or lime slices

1 (12 oz.) can frozen limeade concentrate, thawed


Remove seeds and rinds from melon and cut into bite-size chunks. Combine melon, limeade and Ginger ale in a blender container. Freeze for 3 hours. Thaw partially to serve. Spoon into tall chilled glasses and garnish with lime or lemon slices. Makes 1 gallon.

Watermelon Smoothie

Watermelon Smoothie


2 cups seeded watermelon chunks

1 cup crushed ice

1/2 cup plain yogurt

1/2 teaspoon ground ginger

2 teaspoons granulated sugar

1/8 teaspoon almond extract

Whip together the ingredients in a blender container until smooth. Serve immediately in chilled glasses. Makes 3 servings.

RELATED: Top 5 Best Smoothies Recipes


Article Source: http://EzineArticles.com/expert/Shelly_Hill/301893

3 Healthy Watermelon Beverage Recipes

There are two good reasons to make a healthy recipe smoothie: 1) They taste great; and 2) They are filled with lots of fruit that have health benefits for your body.

Top 5 Best Smoothies Recipes


Here's a sample of popular smoothie recipes that can be a positive addition to your daily diet.

Orange Julius Smoothie

Orange Julius Smoothie


This is a delicious drink made with orange juice, milk, and vanilla extract. The Orange Julius franchise is responsible for creating this popular smoothie, and if you can find an Orange Julius location in your town, you'll be in for a real treat.

Strawberry Orange Smoothie

Strawberry Orange Smoothie


Made with fresh or frozen strawberries, orange juice and honey. A wonderful sun-kissed drink to help you wake up in the mornings.

Chocolate Banana Smoothie

Chocolate Banana Smoothie


Made with a ripe banana, chocolate syrup and milk. A healthier way to get your chocolate fix!

Classic Blueberry Smoothie

Classic Blueberry Smoothie


Made with fresh or frozen blueberries, frozen juice and yogurt. Blueberries have lots of antioxidants, so you can enjoy this knowing you're helping your body stay strong and healthy.

Tropical Five Fruit Smoothie

Tropical Five Fruit Smoothie


Made with banana, kiwi, mango, papaya and orange juice. Escape to the tropics with this exotic blend of flavours. Mangoes are packed with vitamins. A great energy recipe smoothie.

RELATED: How to Make a High Protein Breakfast


Article Source: http://EzineArticles.com/expert/Donna_Monday/58811

Top 5 Best Smoothies Recipes

I recently got a bread maker and it has been awesome. The downside is I recently started eating better in order to get rid of some of these extra pounds before Christmas. It's kind of hard to lose weight while making bread in the bread maker. I came up with a really good Banana Bread recipe and I wanted to share it with you all. The benefit of this recipe compared to the normal, "sugared" recipe is that this uses an artificial sweetener. That cuts the calories to 1/3 of the normal amount and saves a lot of precious calories.

Low Calorie Banana Bread Recipe - Uses Artificial Sweetener


The hard part about eating low calorie food is that it usually tastes bad. This recipe, on the other hand, does not taste bad at all-it tastes exactly like normal sugared banana bread. Whenever I have made it for friends and family (2 or 3 times so far), they have never known that it was a low carb, low, calorie substitute of a real version of Banana Bread.

Anyway, onto the recipe. Make sure you follow it exactly how I wrote it and I'm sure you'll soon be enjoying the sweet taste with 1/3 the calories!

Ingredients
  • 1 1/3 cups of all-purpose flour
  • ½ cup of your favorite sugar substitute
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 pinch salt
  • 1 1/4 cup of mashed ripe bananas (You have to wait until they're ripe!)
  • 1 tablespoon canola oil
  • 1/3 cup nonfat, skim milk
  • 1 teaspoon of lemon juice
  • 2 teaspoons vanilla

Directions
  • Preheat oven to 350 degrees
  • Combine lemon juice with milk and let stand for 5 minutes
  • Blend dry ingredients
  • Add oil, milk mixture, and vanilla to mashed bananas and mix well.
  • Pour banana mixture into dry ingredients and stir.
  • Pour batter into a non-stick pan and bake for 45-55 minutes or until ready.
Low Calorie Banana Bread Recipe


It's 1/3 less calories than any other banana bread that I've had in the past but no one I've ever given it to ever realizes it. That's it folks, I just wanted to share this awesome recipe. You can see how simple the recipe is but somehow I manage to ruin it from time to time because my oven is so inconsistent. I started using my Panasonic bread maker to make it and it turns out perfectly every time. In the same vane as a rice cooker, the bread maker makes sure the product is the same every time. I couldn't live with out it. I hope you enjoy it!


Article Source: http://EzineArticles.com/expert/Eric_Ellenbrook/1227451

Low Calorie Banana Bread Recipe - Uses Artificial Sweetener

Having a chin up bar is one of the best pieces of home gym equipment you can have. They are amazing for working out your back, arms and abs.

How to Do Chin Ups and Pull Ups


Chin Ups

This is the easier of the two because pulling yourself up with your biceps is much easier than the pull up, which involves more effort from your forearms.

- Start by grabbing the bar underhand
- Bend your elbows slightly. It's not cheating to start with bent elbows because completely straight arms makes this exercise nearly impossible.
- Focus on your biceps and lats as you pull up and stick your chest upward toward the bar.
- Try to get your chin over the bar and lower slowly back to your bent elbow starting position.


Pull Ups

- Grab the bar with an overhand grip.
- Bend at the elbows like with the chin up
- Focus on your back muscles and as you raise yourself up, pull your shoulder blades toward each other.
- Again, try to get your chin over the bar and slowly lower back down to starting position.


Variations

- If you cannot perform one chin up or pull up work your way toward this goal by using a step or stability ball underneath you. Try to use as little help as possible from your legs to raise yourself up.

- Mixed Grip. Try one hand over and one hand under to change up your routine. Remember to perform a second set with the grips reversed so you achieve muscle symmetry.

- Towel Grip. Throw a strong gym towel over the bar and grip with your palms facing each other. This "hammer curl" grip will work the side of your arms and forearms.

- One Arm Pull Up/Chin Up. If you are really strong and can perform numerous chin ups, try doing them one handed.

- Flexed hang. If you can get hold your own weight but you can't complete full reps yet, try to see how long you can hold your weight with your chin over the bar in any grip.

Abs

Chin ups and pull ups are surprisingly good for your core. I noticed that after I started practicing a couple years ago, my stomach flattened up rather quickly. It takes a lot of abdominal strength to pull your weight up. So you will really feel it the next day.

For direct core work on the chin up bar try:

- Hanging knee raises. Hang on to the bar and let your body drop. Now raise your knees in to chest as many times as you can. Try not to let your knees drop lower than your hips on every repetition as it puts strain on the low back.

- Hanging leg raise. This variation is harder than the knee raise. Straighten your legs and raise them as high as you can. Try holding for a few seconds for an extra killer workout.

- Side to Side Raises. Using either your knees or legs try raising side to side for extra focus on your obliques.

It's incredible what a bar can do for your physique. They are affordable, easy to assemble and can be secured anywhere that is strong enough to hold your weight. Most door frames are perfect!


Article Source: http://EzineArticles.com/expert/Kaleena_A_Lawless/180220

How to Do Chin Ups and Pull Ups

Most women's body is highly vulnerable to sagging because fat is deposited in the female body in three areas: the tummy, buttocks and yes, the back of the arms. Usually it happens at a fairly young age.

Exercises to Get Rid of Flabby Arms


Here are some flabby arms exercises for women and for all genders that will save you from embarrassment and will bring back your confidence up to the highest level.

Exercises to Get Rid of Flabby Arms

1. Diamond Pushups

First, before I tell you about diamond pushups, I'm just going to assume you realize that flabby arms are a result of being overweight in general. So you will need to work on your diet to reduce body fat since this will also have a big impact on how your arms look.

Now... diamond pushups.

Get in pushup position. For women, if you aren't really good at pushups, instead of putting your weight on your feet/toes, put your knees on the ground. Put your hands together and open a triangle of space between both thumbs and your pointer/index fingers.

This triangle is the diamond. Do as many pushups as you can. Rest for 45 seconds and repeat. Do a total of 4 sets 4-5 days a week. This takes less than 5 minutes, so don't come up with excuses about being busy. You don't even need to do all 4 sets 1 after another. You can spread them out throughout the day.


RELATED: How To Do A Perfect Push Up


2. Jump Rope for 5 minutes a day

OK, this does 2 things. First, it burns off body fat from all over your body. This indirectly benefits your arms. Second, you have a sort of isometric tension with your arms as you hold the jump rope in position while you're doing it. This directly benefits your arms.

If you combine these 2 exercises to get rid of flabby arms and improve your diet a bit, your arms should get firmer and tighter within 3 weeks.


3. Triceps Dips Exercise

Triceps Dips Exercise


The dip is an extremely effective exercise for stressing the pushing muscle of the upper body, namely the shoulders, chest and triceps. The triceps dip is a variation of the traditional dip, where the torso remains upright throughout the exercise, with the upper arms tucked close to the body to maximise triceps recruitment and decrease the involvement of the chest. The dip recruits the triceps (brachii) via extension of the elbow. The triceps is a three headed muscle to the rear of the upper arm. Although the form of this dip variation reduces the chest involvement, the chest and shoulders will still assist during the movement, with complete isolation impossible.

Article Source: http://EzineArticles.com/expert/Jennifer_Jolan/141264

Exercises to Get Rid of Flabby Arms

As I am sure many of you would agree, it is very easy to get bored pretty fast with your workout if you find yourself doing the same exercises over and over again. I personally prefer to have a variety of ways of doing exercise that have the effects I want. For example, in this article you will discover 3 different ways of doing push ups that you can alternate and do at different intervals.

How To Do A Perfect Push Up


Basic Push Up

You probably know how to do a basic push up but let us make sure you are in the proper position to make it effective. First, sit on the floor then get down on all fours. You should be on your tip toes with straight legs. Put your hands a little wider than your shoulder.

Bend your elbows and bring your chest down to where you almost touch the floor. Pause before pushing your self back up to starting position. Squeeze your buttocks and make sure your hips do not sag and are in line with your body. Your head is in the same position throughout the exercise.

Modified Push Up

If you just beginning this simplified version of a push up may be for you. In this exercise, instead getting down on your tip toes with straight legs you get down on your knees instead. With your knees bent and your palms flat on the floor lower your body until your chest nearly touches the floor. Pause then push yourself up into the starting position. Remember do not let your hips sag during this exercise.


Decline Push Up

This exercise increases your body weight and is more challenging. It requires you use a bench or something to elevate your body. Place your feet on a bench and hands on the floor (make sure whatever you use is not too high).

Place your hands on the floor so that they're slightly wider than your shoulders but make sure that it is in line with your shoulder. As before, squeeze your buttocks as you lower yourself as close to the ground as possible without touch then pause before push yourself back into start position as quickly as possible.


To increase or decrease the difficult of each type of push up you can do different sets of reps and intervals. For example, you start with 3 reps of 5 resting on a 3 count followed by 5 reps of 3 resting on a 1 count. If done properly, you should feel results in your buttocks, abdomen, triceps, shoulders, and chest. While there are several ways to do a push up, if you follow the steps above you can be assured that you will always do a perfect push up.


Article Source: http://EzineArticles.com/expert/Joseph_D_Cooper/935472

How To Do A Perfect Push Up

Face fat is typically caused by a number of factors including poor diet that lacks the necessary nutrients your body needs. Other factors which typically cause face fat also include dehydration, excess fat, hypothyroidism and consumption of alcohol. There are, of course, many ways in which you can counter such causes and effectively get rid of face fat, quick and easy!

How to Get Rid of Face Fat


On that note, here are 5 simple steps on how to get rid of face fat helping you attain confidence and a beautiful face:

Slim Down by Reducing Your Intake of Carbs and Fat

Carbs in your diet can spike the insulin in your body and leads to development of more facial fat. In line with that, reducing your intake of carbs can regulate the amount of sugar inside of your body. With that, your body starts to actually burn more fat to ensure there is no excess fat in your body, especially in your face.

Change Your Diet and reduce your Sodium

Too much salt is known to cause facial bloating. If you want to effectively get rid of face fat easy and fast, then changing to a less sodium diet, that is cutting down eating foods high in salt such as lunch meat, canned vegetables and chips works best.

Drinking Plenty of Water

Drinking plenty of water is efficient on reducing your appetite, hydrates your system and ultimately keeps you from having a bloated face. It also helps in cleansing the toxic products in your system and supports your body in doing away with the fat in your body, including face fat. It's also best that you avoid diuretics such as alcohol and coffee.

Get Enough Sleep

When you don't get enough sleep of at least seven to eight hours of sleep each night, your face looks bloated because of fatigue. So ensuring you get enough sleep is essential to helping you make those gains that will help slim your face. Fatigue may also cause your face to sag making your face look larger and have your eyes retaining more fat.

Facial Exercises to Slim your Face

Exercises aren't just aimed for the body, but to the face as well. There are facial exercises which you can use daily to help lose your facial fat. With these facial exercises, you can effectively tone the form of your face and tighten your cheeks. In just a few weeks, these tricks can eliminate your facial fat as long as you follow the other tips mentioned before.

You also need to avoid stress to really get rid of that stubborn facial fat. All of above tips will be very effective when used in combination.


Article Source: http://EzineArticles.com/expert/Allan_Ross/2202356

How to Get Rid of Face Fat - Fast and Easy!

Have you been worried about how you can burn stomach fat and get rid of it permanently? If so, then it is about time that you learn more of the things that you can do on how to finally burn your stomach fat and just leave your entire body-shaming problems in the past for you to move on with the positive changes that are coming your way. When losing weight or burning your stomach fat, it takes a lot of discipline and perseverance. Just because you lost some pounds and found out that your stomach is getting slimmer does not mean that you will go back to your habits.

How to Burn Stomach Fat Quickly and Efficiently


Do yourself a favor. Once you get started with a healthy lifestyle and healthy eating habits, keep up with these changes as it will not only help you in getting the results that you want but will also improve your overall health status. Though the stomach fat is considered as a cosmetic problem for many instead of being a metabolic problem, there are more people who are in the search for the most effective solutions on burning off your stomach fat.

Get Started in Trying Solutions to Burn Stomach Fat

Say, you have tried exercising and getting a special diet. You've done this for a month but see no signs of changes with your belly fat. Well, here is something that you should consider thinking about, are you able to resist all the temptations around you like drinking alcohol, smoking, and sugars? If you can't, then there is a great chance that your body will not work with you to burn your stubborn stomach fat and attain a flatter stomach.

If you want to make sure that you can completely get rid of your stomach fat, the following are solutions you can start trying to finally burn stomach fat:

Lessen your consumption of foods and beverage with high sugar content

Sugar causes a lot of harmful effects on the metabolic health of a person. The liver can metabolize fructose in certain amounts. However, when you consume huge amounts of refined sugar, the liver is flooded with a lot of fructose. Since it can't hold this huge amount of fructose, it is forced to convert the fructose to fat. Completely eliminating sugar-sweetened beverages and other sweets can help in decreasing the negative effects of the sugar and slowly notice its effects on your stomach fat.

How to Burn Stomach Fat Quickly and Efficiently

Focus on consuming more protein for reducing belly fat

With protein, you can help your body in reducing your cravings by 60% and boosting your metabolism. This helps you in having more energy to use for exercising and also in muscle growth. Aside from meat, you can also get your protein from fruits and vegetables. There are also other alternatives like whey protein that can provide necessary amount of protein to meet your body's daily needs. Make sure that when consuming meat or seafood for protein, you pick those that are not processed or cooked with a lot of preservatives.

RELATED: How to Make a High Protein Breakfast


Lessen your intake of carbohydrates

This is backed by a lot of scientific studies. There is a great chance that you can curb your appetite when you lessen the portion of carbohydrates with your meal plans. Unlike other diet plans where you need to completely get rid of carbohydrates, the healthiest way to lose weight is not depriving your body of all the nutrients it should receive and this includes carbohydrates. What you have to do is to just lessen the amount of carbohydrates you consume. Just decreasing your carbohydrate intake can help in seeing results not only in getting a smaller belly but also in improving your overall weight.

Focus on consuming fiber-rich foods

Aside from flushing out all toxins from your body, consuming lots of fiber can also help in weight loss. However, not all kinds of fiber are created equal. If you want to focus on weight loss, it is necessary that you consume more of the viscous fibers as these are found to provide positive effects with your weight. This helps in slowing down the movement of the food though the stomach and to the small bowel to slow down the process of digestion and let the body absorb the nutrients. It is what helps in the prolonged feeling of being full, which also reduces the appetite.

With all of these things in mind, you can slowly get into the right solutions for you to effectively burn stomach fat. In addition to being careful with what you eat, it is also essential that you focus on doing sets of workouts that are focusing on ridding the fats on the belly area. Doing exercises focusing on the abdomen area can help in muscle growth and burn as much fast as possible in the short period of time.


Justin Arndt has been a professional fitness consultant and author for over 10 years. He is an expert in the art of teaching others to lose weight.

Article Source: http://EzineArticles.com/expert/Justin_Arndt/2290564

How to Burn Stomach Fat Quickly and Efficiently

It's so easy to pick foods that work for clean eating.

Here's a very simple rule of thumb when you want to start eating clean. If it has a label on it, it's not a good choice. The reason is that most labels with food information are designed for products that have been processed.

Processing adds unnatural ingredients and dangerous additives to food. In many cases, the entire product consists of man-made substances that have no nutritional value whatsoever.

How To Start Eating Clean


So what should you select?

Prepare your healthy grocery list by understanding that most grocery stores are set up with their meat, seafood, dairy, and produce on the outside perimeter of the store. This is where you'll be spending most of your time when you shop. The center aisles, filled with packages and cans, should be visited rarely if at all.

The one thing you'll notice is that you may be visiting the grocery store twice a week instead of once a week.

Vegetables, fruits, and meats spoil faster than the processed items you may be used to buying. The fresher the food, the more nutritious it is, and the more you'll enjoy this new way of eating.

Is that Avocado Ripe?

Is that avocado ready to eat


Once you start shopping for food instead of boxes, you're going to be more aware of what you pick up in the store.

Is that avocado ready to eat? You may never have noticed before if you're used to buying that prepackaged junk that hides under the name of guacamole.

When you chop up your own ripe avocado, add some chopped onion and tomatoes and some Mexican spice, you'll wonder how you ever used that processed stuff before.

Food List for Clean Eating

So let's go down a quick food list to ensure you know exactly what you should be selecting.

Meats: Don't choose anything processed. Canned meats, sausages, and hot dogs all fall in that category. Instead choose fresh seafood, skinless poultry (or skin it yourself), and beef that is straight from your meat or seafood counter. If you have the option to select grass-fed or free-range meats, that's a superior selection.

Vegetables: All fresh vegetables are suitable for this diet. If you've never been a vegetable fan, get yourself a steamer and try this type of preparation. It's quick, easy, and retains the full-flavor and freshness of the vegetables. Once you've weaned yourself off refined sugars, fruits and vegetables will start tempting your taste buds again.

Fruits: All fresh fruits are suitable for clean eating. Fruit contains a lot of natural sugar so it's great with plain yogurt as a breakfast treat. You can eat dried fruits as well as long as they don't have any additives or sugar.

Refined sugar: Sugar is a killer. It makes us fat and sluggish. It's unfortunate that we sometimes crave it, but if you're eating properly throughout the day your own blood sugar will stay stable and you'll be less tempted to eat anything that contains processed sugar, including soft drinks.

Frequent, Smaller Meals

Eat five or six small meals a day: The three meals a day plan is a complete myth and doesn't work well for most people.

The reason it doesn't work is that there's too much time in-between meals. When your energy gets low, you deprive yourself or buy a sugary coffee to keep yourself awake at your desk.

By the time you get to eat you're totally famished. Then you eat twice as much as you should.

Instead break your meals into smaller more frequent meals and eat less than the palm of your hand each time. You'll feel satisfied and your energy won't have as many peaks and valleys.

Drink plenty of water: Almost all of us are dehydrated. We drink too much coffee which completely dehydrates us and it's rare for us to drink more than 1-2 glasses of water a day.

This type of deprivation is similar to asking our cars to get us from point A to point Z without any fuel.

Our bodies are mostly made up of water so if we don't give ourselves the amount of water we need, our bodies become tired more easily. Without water, we aren't giving our bodies what they need to process food, provide energy, and digest properly.

If you don't like the taste of plain water, try a few slices of lemon, lime or a piece of sweet melon to give it some punch.

RELATED: How to Eat Healthy Without Obsessing About It

These simple pointers are easy and sensible to follow. They will help you to start eating clean without the ridiculous burden of rules and borders. Your own experience will fine tune your journey - the main thing is to start now.It's so easy to pick foods that work for clean eating.

That's the basic guide to starting with the clean eating meal plan.

Article Source: http://EzineArticles.com/expert/Emma_C._Madison/1689523

How To Start Eating Clean: What Foods Can I Eat?

As a major portion of our food became heavily processed, health concerns have been spreading during the last few decades, with tons of books telling us how to eat right. However, with the Internet, there is often way too much advice and conflicting information on how to eat and it can become overwhelming. Have you ever hit that wall and just wanted to revert to whatever you ate before? Eating healthy is not supposed to be a chore, and most of us have no time to dwell on it too much, either. Follow these simple steps instead, and clean eating will become much easier.

How to Eat Healthy Without Obsessing About It


Step 1 - Don't Buy Junk

If you plant your own garden or raise your own animals for food, now that's the best way to eat healthy, but for most people in urban settings, it all begins with shopping. The trick is not to buy the wrong kinds of food. With only great foods in your kitchen, you have done 90% of the job. Ask yourself "is this an excellent food?" before putting any food or drink into your cart. If it has been stripped of nutrients and then "enriched", skip it. Soon you will buy only whole foods without thinking.

Step 2 - Eat Fresh

Always make sure that the produce you buy is as fresh as possible. The more food sits on the shelf, the more of its vitamin content is lost. This is especially true for fruits and vegetables. Do not shun frozen fruits and vegetables - they undergo quick freezing so the nutrients are almost completely preserved. Nuts, seeds and cold pressed oils also must be fresh as they easily go rancid, and the oils should always be in a dark bottle to minimize oxydation.

Step 3 - Buy Real Food

There are three key words here: organic, raw and unprocessed. Food should be as close to its natural state as possible. Everything else serves only the industry and the profit. This is why we have GM crops and animals fed with antibiotics and hormones. Food is being pasteurised in order to make its shelf life much longer than it should be. It is being processed so the industry can make use of cheap ingredients like sugar and get rid of the waste byproducts by hiding it in other products. As a rule of thumb: if something has an ingredient list, it is usually not an amazingly nutritious food.

Step 4 - Grandma Knows Best

There are good reasons for doing things the old way, usually science is just too late with explanations. The old ways work: develop some love for old school cooking. Broths are mineral rich and heal your gut. Raw fermented vegetables are great natural probiotics. Soak your grains and beans properly to make them more digestible. Eat butter and lard instead of toxic margarine. Eat the foods that are currently in season, our bodies have adapted to that through generations. It is because we are forsaking these things that our health is plummeting.

Step 5 - Variety

Monotonous or extreme diets sometimes do harm in the long run. You can hardly go wrong with varied nutrition if you are uncertain what is best for you, because it has stood the test of time. When you shop, vary your choices within the same food groups. Have a colorful plate: fill at least half of your plate with vegetables. Various fruits, nuts and seeds make for wonderful, nutritious snacks in between meals.

Step 6 - Listen to Your Body and Experiment

As you wean yourself off industrial food, you will become more in tune with your body and start noticing which foods make you feel good or ill. It is always a good idea to try elimination diet if you suspect that you are sensitive or allergic to a certain food.

For people with chronic diseases, this is where further adjustments are needed. The good news is that you have likely eliminated a great deal of the bad guys by simply choosing whole foods.

Step 7 - Defeat Hurry by Thinking Ahead

Lack of time and hurry are the number one reason why people resort to processed foods. Many foods can be prepared in bulk ahead of time and last long enough in the refrigerator, like salads or pâtés. Your freezer should always be loaded with fish fillets, thin-sliced meat and frozen vegetables. Experiment with fast cooking techniques (like stir-frying) and foods that cook fast (like eggs, per example). Some commercially available nutritious foods do not require any preparation: nuts and nut butters, dairy, sprouted bread - just to name a few.

Eating healthy is not that hard, but it does take some will and planning. The good news is that you can really lay the foundation down by shopping right. If you rely on simple principles rather than on complicated, strict diet prescriptions and calorie counting, eating healthy will soon become a routine.


Article Source: http://EzineArticles.com/expert/Lydia_Renaldi/1884145

How to Eat Healthy Without Obsessing About It (In 7 Easy Steps)

Taking the time to sit down and plan out your weekly routines is an excellent way to follow through and stay on track. It doesn't take long and it's beneficial in the long run. I like writing my workouts down on a calender. Sometimes I change it up and that's fine too. I've had a lot of my friends ask me how they can start and to help them make exercise plans; so I thought, why not do it for you guys as well?

How to Plan a Workout


STEP 1

Sit down with a weekly calendar and determine how many days of the week you are willing to exercise. I like to workout 6 days a week sometimes even 7. That's just me though. If you are just starting out, do what makes you feel comfortable. Working out every day doesn't mean pushing yourself to the limits. It can mean one day you take a relaxing bike ride or even a walk with the dog.

STEP 2

Decide what specific type of exercises you want to engage in. For instance, cardiovascular exercise will help you lose fat, whereas lifting weights will build muscle. I do a mixture of both every time I work out.

STEP 3

Commit yourself to exercising according to your plan. This is one of the most important steps! Don't know what workouts to do? I put some of my favorite workouts at the bottom of the article. Woo feel the burn.

STEP 4

Follow your schedule for at least 21 days! It takes that long to make a habit. The results you'll see after that long should be enough to keep you motivated!

Weight Lifting

Set aside 30 to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.

Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.

Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.

Rest your muscles between sessions. Allow each muscle group at least one day of rest between sessions. Your muscles can't grow unless they have time to rest and heal.

Tailor your schedule to best satisfy your goals.

Stick to your workout schedule.

Cardiovascular Exercise

Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is adequate for most people.

Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.

Warm up and actively stretch for 5 minutes before beginning any activity.

Exercise at a moderate pace for 20 minutes if you're new at exercising. For the veterans/go getters do HIIT (High Intensity Interval Training) workouts and sprint intervals. High intensity sprint intervals are the quickest way to burn fat and build strong muscle.

Follow with a 5-minute cool down. Always allow your body to cool down; it's just respectful to yourself. Yoga poses and stretching is a great way to cool down as well.

Change your schedule to accommodate longer exercise periods when appropriate.

Once again, stick to your schedule.

Remember to set goals and have fun!

My favorite workouts:
  • Pushup 2. Military Press 3. Upright Row 4. Biceps Curl 5. Triceps Kickback
  • Tone it up's: 20 Squats, 30 Lunges, 40 Toe Touches, 50 Second Wall Sit, 100 Jumping Jacks, 50 Second Wall Sit, 40 Toe Touches, 30 Lunges, 20 Squats

LEAN ABS PYRAMID!
  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 bicycle crunches!!
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
  • 10 Standing Knee Raises

Article Source: http://EzineArticles.com/expert/Megan_A_Welsh/1318684

How to Plan a Workout

When you do your research, then you come to know that there are literally many ways through which a person can get rid of upper body fat. Losing weight does not mean that a person should become under weight, instead it means that a person who is obese and weighs a lot should immediately take measures and regulate has weight, this can be achieved by losing weight in calculated amounts because losing too much weight can have its own consequences.

How To Lose Upper Body Fat


Weight loss can be achieved through dieting and controlling the eating habits, but the healthiest way to do it is to exercise. There are a number of exercises that can be done and here you will be able to find some which will help reduce upper body fat.

Burpees


Doing Burpees are a full body exercise that can be done indoors or outdoors. If this exercise is done regularly and properly then the person can easily lose 546 calories per hour, which is a decent figure and means that the person can easily and quickly shed his weight. Other than this, this exercise gives every muscle in the body a great and effective workout which helps build muscle mass and tone up the body by making it look good.

Jump Ropes


It has to be noted that no one can become master of these exercises in just a couple of minutes, it requires a lot of hard work because whether it is jump ropes or Burpees, you will only able to do only 3 to 4 in the beginning. The best thing about jump ropes is that it can be done anywhere and does not require a lot of equipment except the rope. It can burn 768 calories per hour.

Squats


When you are trying to learn more ways to lose upper body fat, then you will surely come across this exercise. Squats or jump squats is one of the best exercise to lose weight and fat fast, it requires almost every muscle in the human body to work which causes it to let the person lose 900 calories per hour.

Running and Indoor Cycling


Running, jogging or walking almost all fall in the same category, each of these exercises are highly recommended to people who want to lose weight fast because they are known to burn fat and weight really quick. As it is mostly done outdoors, people also get exposed to the sun which allows them to regulate their vitamin D levels.

Indoor cycling is another exercise or activity that causes a person to lose weight quickly and properly. It is a great fat burner which can easily eliminate 700 calories per hour.

These are some of the best exercise that you can do both indoors and outdoors to lose upper body fat and make yourself look more handsome. It is important that every single person takes care about his or her health and performs at least one of these exercises because at the end of the day it is they who will benefit.


Article Source: http://EzineArticles.com/expert/A_Steave/1516424

How To Lose Upper Body Fat?

As you go about your mass building workout program, one exercise that you must make sure you don't leave out is the squat along with all the squat variations that can be completed. Far too many people will just stick with the same old basic squat as the major lift that they do during their lower body workouts and that's a big mistake.

Squat Variations: Evaluating Squat Variations For Weight Training


Remember, the body responds best to constant change in any given workout program so by assessing all the different squat variations, not only will you promote better mass gains, but you'll also keep your workouts varied and interesting.

The last thing you want is for boredom to take you out of your mass building workouts entirely, so by changing it up you'll stay committed to success.

Let's take a quick look at the squat variations you can do so you can get a good idea how to include these into your program.

The Front Squat:

Front Squat


The very first of the squat variations to consider is the front squat exercise. This one isn't as common as the back squat variation which we'll get to in a second, so one that you should possibly give some more consideration to.

The front squat is to be performed with the barbell across the chest rather than the back and will serve to place a much higher overall load on the quad muscles.

By changing where the bar is located on the body as you go about this major mass building exercise, you can alter the main stress on the leg muscles. If you want to train the quads specifically, this is the best of the squat variations to do.

The Back Squat:

Next up in our list of squat variations we have the back squat. While the front squat is best for targeting the quads, the back squat is best for targeting the hamstrings.


Don't think this means you won't work the quads however - you still will but now you'll also be working the hamstrings to a much greater extent as well.

For those people who really want to firm up their glutes, this is a terrific squat variation to perform.

Note that many people will find that they can lift more weight when doing the back squat compared to the front squat, so if you do see some variation in the weight lifted, don't get too overly concerned about this.

The Sumo Squat:

Sumo Squat


Another of the great squat variations to consider adding to your mass building program is the sumo squat. For this squat you're simply going to turn the feet outwards slightly, so you're placing a slightly greater overall stimulus on the inner thigh muscles.

You'll still hit the quads and hamstrings like you do in the regular squat, but due to the slight difference in position, the stress will be at an entirely different angle.

Make sure when doing this squat that your knees stay pointed out to the side at all times and track over the toes to prevent knee pain development.

The Split Squat:

Split Squat


Finally, the last of the squat variations to consider is the split squat. This movement is very much a cross between a squat and a lunge and is great for fixing any strength imbalances that might be present.

Simply hold a set of dumbbells at your side while raising one leg up and setting it on a bench or chair behind you.

From there, lower down into the squat position until you're as far as you can go and then press back up again to return to the standing position. Be sure to switch sides once all reps are complete.

RELATED: Leg Workouts for Women


So next time you're in the gym and headed to the squat rack to get in your mass building lower body workout, consider using one of the different squat variations this time. It may just be the perfect thing to take your results to a whole new level.


Article Source: http://EzineArticles.com/expert/Steven_Tyrie/776183

Squat Variations: Evaluating Squat Variations For Weight Training

The fitness industry is full of misinformation, which I hear and see on a daily basis. Most people get into a gym or health club with the best of intentions but barely have a clue what to do. The scraps of information that they do get are from the type of guy who's never performed a squat in his life when there wasn't a toilet beneath him or the girl who spends 80% of her workout following Kim Kardashian's Twitter updates. This leads to two major problems: an extremely high drop-out rate due to ineffective workouts, and a thriving physiotherapy industry due to injuries from poor technique. So I put together this list of 5 common fitness myths and shed some light on why you'd do well to ditch that way of thinking like a bad 80's hairstyle. Hopefully, you'll hit your workouts a little smarter and, at the very least, avoid making your physiotherapist a little richer.

Fitness Myths Debunked


1) SIT-UPS AND CRUNCHES WILL MAKE YOU LOSE BELLY FAT 

This is one of the biggest misconceptions of all, fueled by infomercials promising Spartan-like abs in 8 minutes a day featuring fitness models who barely spend 8 minutes a day on anything but their abs.

It's safe to say that the goal for most people is to have a nice flat stomach and maybe to have some definition in their abs. But most people who've been carrying extra pounds for a while, would be happier than a dog in fire hydrant factory just to have a trim midsection - even without the definition.

To address our myth, yes, ab exercises will make your abdominal muscles develop, BUT (and it's a big BUT - think Jennifer Lopez if it helps), they will not be visible if they still remain covered by fat. If you have belly fat, your first order of business is getting rid of it, which requires a combination of cardio and resistance training that keeps your heart rate elevated for a sustained period of time coupled with proper eating habits - not sit ups and crunches. There is a saying that abs are made in the kitchen and it's absolutely true. You'd have as much luck sawing wood with a butter knife as you would trying to flatten your midsection without eating properly.

Not that abdominal work shouldn't be done though - after all, strong abs (visible or not) are beneficial for a number of reasons, but sit-ups and crunches are actually sub-par choices among a library of other exercises that do a more effective job, but I digress...

What you need to know is that there is a distinction between developing your abs (with ab exercises) and burning fat. The more fat you lose, the more the abs will show, and the more impressive your audition for Part 2 of the movie "300" will be.

2) YOU CAN TARGET FAT LOSS 

I often have people come up to me, asking how to get rid of arm fat, or leg fat, or fat from some other dominantly meaty area. And then they're surprised when I tell them, "the same way you get rid of it anywhere else on your body."

This may come as disappointment for some, but you can't approach fat loss like a butcher in a meat locker and just shave it off wherever you please. Our bodies all deposit fat differently and it's heavily influenced by hormone imbalances. For example, belly fat is a sign of elevated levels of the stress hormone called cortisol, while excess fat under the shoulder blade is indicative of insulin resistance. But despite the hormonal differences that affect fat gain, we all LOSE fat in the same manner. Vigorous exercise and diet will cause fat to disappear from all parts of the body simultaneously. There is no special method to target it - even if fat tends to favor setting up camp in particular area. It'd be cool if we could just launch a homing missile at it, but unfortunately, it doesn't work that way.

RELATED: 4 Easy Habits To Help You Lose Weight

The only way to control fat in a specific area is to get your hormones in check, but the science behind that is beyond the scope of this discussion. You can however, target specific muscles with exercises to firm them up which is why strength training is important. If you want firmer thighs then perform leg exercises. Trying to lose fat with cardio alone might leave you slimmer, but softer than a sponge cake. (Tip: Don't be a sponge cake - do some strength training)

3) WOMEN WILL GET "BIG" IF THEY WEIGHT TRAIN 

I love this one. Every girl who's seen a picture of a female bodybuilder thinks that they will transform into the Incredible Hulk if they weight train. I'll tell you this right now, those women, who I agree, look about as feminine as a cement truck, usually take performance enhancing drugs to get like that. They essentially develop a manly appearance because they're often taking male hormones. The fact that a woman's dominant hormone is estrogen makes becoming a gorilla with lipstick virtually impossible.

I encourage all women (barring any injuries or ailments that contraindicate it) to do some form of resistance or strength training. And the reason is that muscle raises our basal metabolic rate (BMR); the amount of calories we burn at rest, all day long. So the more muscle you have, the higher your BMR will be and the more fat you burn and avoid. Strength training also results in stronger tendons, ligaments and muscles (duh!) and helps maintain bone health, inhibits age related muscle loss, and improves insulin sensitivity.

The takeaway: be sure to do some kind of resistance training as part of your fitness program. And if you start looking like you could derail a freight train, I promise to quit my job and preach to trainers all over the world about how everything they thought they knew about women's fitness is wrong.

4) YOU HAVE TO EAT LESS TO LOSE WEIGHT

If your weight loss plan involves eating the same way you are now, then lowering portion sizes will help - but it's a flawed plan of action that more often than not gets you right back where you started. You may lose a little weight and appear to be thinner... but how's your overall health? Diet isn't just about keeping weight off, it's also about disease prevention. Does the inside of your body resemble something that Oscar the Grouch would happily move into?

RELATED: 1200 Calorie Diet Menu and Meal Plan

With the right eating plan, you would likely find yourself eating more than you normally do! There's a couple of key points here. ONE is that you should eat 5 to 6 times a day - every three hours or so (3 meals with snacks in between). This keeps blood sugar levels more stable and prevents your body from going into starvation mode, causing metabolism to slow down, so fuel (aka calories) isn't burned as efficiently. TWO, processed, high sugar foods actually cause your body (for several hours after consumption) to cease using fat as fuel and use protein from the muscles instead, while any extra sugar that couldn't be cleared from your blood gets stored as fat. More fat and less muscle? What a lousy deal! Think about that next time you reach for a Mae West instead of an apple. THREE, is that diets low in processed foods and high in nutrient dense fruits, vegetables, fish, lean meats and poultry will lead to weight loss without even having to count calories AND you'll have all the stuff you need to keep the doctor away. By eating 5 to 6 proper meals a day, you'll always be giving your body exactly what it needs to function at an optimal level without anything leftover that can get stored as fat. So it's not about quantity as much as it's about quality.

5) JUICE IS A HEALTHY FOOD CHOICE 

Do you have juice in your fridge right now? Well mosey on over there and have gander at the nutrition facts. Now, you may want to sit down because fainting from a standing position may land you in the hospital. Take a look at the value for fiber. Does the number have an uncanny resemblance to a goose egg? Hang on - don't throw your reading glasses out the window; they're working just fine. You really did see a zero there. But isn't fruit high in fiber? The package says it's made with real Florida oranges! I know the first time that fact came to my attention, I felt so deceived that I re-enacted the shower scene from the Crying Game. I admit, it's a bit dramatic, but seeing that zero was distressing nonetheless.

Now, once you recover form that devastating blow, feast your eyes on the sugar content. Is it in the vicinity of 30 grams per 250ml serving? With all that extra sugar in our bloodstream, we've just introduced some new buddies to our already unwanted fat cells. Yikes. Can this day get any worse? I hate to be the bearer of bad news, but at least you know now right? Yeah, those words didn't get me out of the shower immediately either, but I survived.

If you have stubborn fat, this may be the reason that dreams of weight loss elude you like a wet bar of soap. Juice is not a replacement for actual fruit. Not only are you getting a dose of sugar that even Mary Poppins wouldn't recommend, but you also miss out on the benefits of fiber that real fruit provides. If optimal health and weight management is your goal, put down the juice box, and walk away slowly... for he is the enemy.


CLOSING WORDS

These myths can be a serious roadblock in your quest to reach your fitness goals. Consider hiring a personal trainer to learn the right techniques to maximize the time you invest working out. This is especially important if you're a beginner. The last thing you want is an injury or to feel like you're wasting your time. Exercise has phenomenal benefits. With a few personal training sessions you'll quickly see how your goals are more within reach than you thought.

Article Source: http://EzineArticles.com/expert/Mike_Argento/1484230

5 Fitness Myths Debunked