Anything for Community: 2011

SLIMMING TIP #1: Water power. We’ve all heard that we should drink eight to ten glasses of water a day. But did you realise that by drinking a glass of water before you eat a meal could decrease your appetite? The result will be that you’ll have a harder time eating too much since your stomach is full of water.

SLIMMING TIP #2: Evening tea. This tip is similar to the first one. Often in the evenings, we’ll start feeling hungry. If you give in to this temptation, that’s where the trouble begins because it’s almost guaranteed that whatever you eat in the evening will be added on as extra bodyweight since you won’t have time to work off the calories consumed. So the solution to warding off hunger in the evening is to drink a cup of your favorite tea in the evening to maintain a full feeling.

SLIMMING TIP #3: Deny yourself. It’s proven that if you get a hankering for say pizza or ice cream or anything else that’s calorie loaded and outside your meal times … one of the best moves you can make is to give yourself 15 minutes to deny those hunger signals. Often before 15 minutes are up, you’ll be surprised how those “irresistible cravings” disappear.

SLIMMING TIP #4: Eat more often. By eating five to six small to medium sized meals per day, you will prime your metabolism to burn calories faster than you would if you eat three meals a day.

SLIMMING TIP #5: Early big meals. Many people eat their biggest meal in the evening. As such, your body has limited time to make use of the tremendous calorie dump from that large evening meal. You simply won’t do enough physical activity in the evening as our body’s biorhythm usually slows down. Those excess calories will turn into fat – guaranteed. Can you see why eating bigger meals in the morning or for lunch makes more sense?

SLIMMING TIP #6: Early exercise. By exercising early in the morning, preferably before breakfast, you can speed up your metabolism more easily than if you exercise later in the day.

SLIMMING TIP #7: Include cheat meals. Ideally you want to follow this strategy after you’ve strictly followed a diet for some time. Once you think you’re ready, you can choose to give yourself one or two cheat meals during the week. This will liven up your meal times and it’ll be a special reward for the hard work you’re doing. Plus it’ll help prevent the temptation of just quitting altogether due to boredom or social get together.

SLIMMING TIP #8: Keep trying. It’s important to realise that you’re only human and you will make mistakes with your weight loss program. But because you make mistakes is no excuse to outright quit. Simply keep getting back on the horse.

SLIMMING TIP #9: Always exercise. It’s important to engage in some form of strength training and cardio based exercise. Strength training builds lean muscle, which burns calories at a faster rate. And cardio helps to quickly burn excess calories.

SLIMMING TIP #10: Don’t exclusively strength train. If you’re a woman interested in having a nice feminine shape, then be careful about strength training. Too much of it, will just build up muscle under your existing fat. Some women tend to pack on muscle more readily than others. And after weeks at the gym and intense dieting they may actually look bigger. In this case, it’s important to reduce the amount of strength training you do.

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*credit to Linda M

Saturday 14 May 2011

Be slim with Creatine

Tristan Middleton was an eyesore to his peers at 25. Weighing 200 pounds and bathing only every eight days, Tristan spent most of his time on the couch, where he could be found ramming popcorn into his mouth, watching TV, playing video games, or chatting on Facebook. Now at 170 lbs., Tristan is giving celebrity studs a run for their money.

It all started one day; something came up on TV. Splayed on the screen was a documentary, which gave an eye-opening account of the state of obesity in America. Disturbing images zipped by. Before long, it occurred to him that he was part of the statistics.

Suddenly Tristan felt an inner change. For all what he was doing, he realized he wasn’t ready to throw his life away to diseases attendant on obesity. Life was passing him by. He had to lose weight, fast.

At first, it was the simplest of all efforts: getting up each morning and walking two blocks. In time, those two blocks became four, six, eight. After a while he felt ready to up the ante; he started going to the gym.

His new gym buddies proved to be indispensable in this respect. They not only served to widen his social circle. They motivated him every step of the way, making sure he was doing everything right and never once ridiculing him.

Soon his gym pals introduced him to creatine, a powerful muscle-building supplement which doubles as a weight reducer. It is one of the most well-known athletic supplements, designed to impart bursts of energy to users. As such, creatine is widely used by weightlifters and runners.

Creatine functions by increasing the secretion of adenosine triphosphate (ATP) and facilitating its distribution to cells in the body. The liver supplies the body with enough ATP but one can easily accommodate 5-10 g of supplements at a time. According to the Creatine Information Center, one’s default diet can easily facilitate the uptake of creatine in the body.

Creatine should be consumed every day in a dose equivalent to 13.5 percent of body weight. One should take creatine in this dose for 4-5 days, a requisite period called the “loading phase.”

Tristan, who weighed 200 lbs., took creatine in daily doses of 27 g during this phase. However he spread it into four servings (6.75 g each) since the body could only take in so much at one time.

One should expect to pile on 5 pounds during the loading stage. But one should remember that these are not fats; they are just water retained in the muscles.

Following this phase, one reduces creatine consumption to 1.35 percent of body weight. Tristan promptly reduced his everyday intake to 2.7 g. This is the maintenance phase, which should last 30-31 days.

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*Credit to http://healthy-lifestyle/.

Start this 8 tips today

Here are eight tips for healthy living on the go:

1. Enjoy a pint of water first thing in the morning.

If you haven’t got time for anything else in the morning, make time to drink a big glass of water. We lose a lot of oxygen through the night and to rejuvenate our cells, we need to supply them with water and oxygen. Drink a glass of water and within a week you’ll begin to feel less tired. I like the taste of water, but I know some people do not so if you’re one of them, squeeze some fresh lime into your water to give it taste and drink up.

2. Grab a few fresh fruits on your way out.

Wherever you’re going – whether it’s a walk or drive to the supermarket or on your way to a meeting – pick up one or two fruits and eat them. If you leave for work in the morning and don’t return ’til evening, take a few fruits and eat them throughout the day. Fruits are great for their nutrients, vitamins and sugars that are required in our body.

3. Avoid going to junk food shops with your work mates.

If your work mates are going and you want to go along, go ahead but don’t order the burger or french fries. Go for a nice salad instead. Or any other healthy meal that takes your fancy. Junk food is full of “empty calories” that do nothing for your body but put on extra unneeded and unhealthy fat.

4. Exercise on the go.

If you work in an office, get up every 30 minutes and go for a walk. If you have an office with stairs, run up and down the stairs every couple of hours. Get your blood flowing and your muscles moving.

5. Drink herbal teas.

When at work or home, many people love to get a cup of tea or coffee. Decide that you’ll be more healthy and get a warm cup of herbal tea. The selection available today is absolutely massive, so you’re guaranteed to find one you enjoy. I like mandarin and ginseng tea as well as fennel seed tea.

6. Eat a handful of nuts.

Get your favorite selection of nuts (almonds, cashews, pecans, walnuts, etc.) and raisins and have a big handful of them at around 3pm. This has been shown to increase afternoon energy and productivity.

7. Say yes to freshly squeezed juice.

One of the biggest and most exciting changes I made in my health about 7 months ago was when I said “yes” to having my own freshly squeezed juice every morning. Since then, my energy, body health and vitality has increased ten-fold. I create the time to squeeze my own carrot-apple-ginger juice; however if you don’t have the time, ask someone if they can make it for you in exchange for something you can help them with, or get yourself to a local juice bar and get your share of the juice!

8. Deep breathing.

When you’ve got time – at your desk, driving the car, cooking food – do some deep breathing. Inhale and count up to 5 seconds, hold it for a few seconds, and release slowly. Exchange of oxygen and carbon dioxide is one of the best things we can do for our blood and cells.

Do you have any tips for healthy living on the go? Do tell…

*Credit to lifehack.org