Average Weight For Women

Everybody probably knows what the #1 most important meal of the day is. It’s breakfast. That fact has been drilled into us since we were little. It sets your body’s tone and metabolism for the day. Fat loss is virtually impossible with out it.

Problem is a lot of people don’t know about this little fat loss secret I’m about to share with you. What you eat before a workout is one of the most important things you can do during the day for ultimate fat loss. Without a solid pre-workout nutrition regiment your post-workout meal will be a lot less effective.

The questions I get asked the most are ‘what’ and when’ to eat this meal. First off let’s talk about why you need to be eating this meal.

The pre-workout meal ensures that you will have adequate nutrition to make it through your workout. You should concentrate on getting fuel into your body. And the body’s best fuel source is carbohydrates. Most importantly you want to concentrate on complex or fibrous carbs, which are the carbs that give you sustained energy. What you are doing with these carbs is making sure that your glycogen levels (stored carbohydrates) are full, because when you workout your body pulls the carbs out of glycogen storage to be used as energy. So if you your levels are depleted, like when you wake up in the morning, and you skip the pre-workout meal then you have no glycogen to pull out. So the body will resort to pulling lean muscle tissue off your muscles to fuel the workout, which results in less muscle mass, decreased metabolism, and increased fat gain.

You also need to get a lean source of protein. Protein should be consumed with every meal regardless, to keep the protein (amino acid) stores up.

If you workout on an empty stomach your body doesn’t have any energy. You can’t give 100% intensity, and if you do you will most likely feel sick, light-headed, and nauseous. You will reach fatigue a lot quicker also.

When to eat this meal ideally would be at least 60 minutes before hand. And about 60-90 minutes is a good time range. This will give the body enough time to digest the meal and give the body a full dose of energy for the workout. If this is not possible, as in an early morning workout then 20-30 minutes should suffice, but the meal should be a lot lighter. Early morning workouts are ideal for a meal replacement shake, especially if you have trouble eating so early.

Now to the part you probably care, and want to know the most about—what to eat. The best carbohydrate source to eat before a workout would be oatmeal in milk, or some added whey protein if lactose intolerant. It supplies long lasting energy and is a good source of protein when combined with milk. Other things you could consider would be a bowl of cereal, peanut butter sandwich on whole wheat, fruit, vegetables, whole grains, and energy bars. But be careful with the bars, I only really recommend Lara Bars, Luna, Cliff Bars, and Prograde Cravers, other then that it pretty much is just eating a bunch of sugar and chemicals.

Good choices of protein would be whey protein shakes, chicken breast, turkey breast, lean cuts of steak, fish, or meal replacement shakes or bars.

The meal replacement shake I use is Prograde Lean. It’s definitely the best tasting one I’ve found. And the whey protein I use is Buy Bulk Whey. It’s a natural protein, which is good because you can mix it with almost anything and it will maintain its flavor. I add it to yogurt, pancakes, Gatorade, fruit juices, and a lot of different recipes.

Our body is full with toxic material that cause severe long term damage, and need to be removed in order to maintain a healthy life. The process of getting rid of the toxins is called detoxification. This process is taking place each day in our life and it is on of the most important processes in nature.

Modern life expose us to many toxic materials and causing unwanted accumulation of toxins in our bodies, so it is necessary to actively help our body to maintain the detoxification process.

The toxic materials come both from outside and from within our bodies. Many internal process can produce harmful substances such as free radicals. Other harmful materials come from the environment, in the air that we breath and the food that we eat.

High level of toxic materials act as a burden on the body internal secretion system and finally causing to internal poisoning. The secretion organs can’t stand the load and the toxin accumulate in the body, entering to the blood stream, build up in the cells and in the digestion system and disturb the normal intake of important nutrients. eventually they weaken the immune system and used as a good medium for bacterial and algae growth.

The toxins accumulation causes over-weight problem due to unbalanced food processing, and metabolic malfunction, high levels of fat and cholesterol in the blood stream, problems in the digestive track, tiredness, high blood pressure, pain and more.

so in order to loss weight and getting the dieting program and fat loss strategy to work, you must detoxify your body first. How to do it? well the poison disposal is actually a natural process, and you just need to help your body carry it on efficiently. The process is happening mainly in the liver, the kidneys, the skin and the digestion system. the toxins are chemically changes and secreted outside. The combination of healthy food, dieting, drinking a lot of water and using medicinal plants, it is possible to put your detoxification system into action in no-time.

So if you planning a fat loss program, here some recommendations to start the detoxification process:

- Artichoke – help for the liver process. and help to the disposal of fats and cholesterol.

- plums – rich with antioxidants, vitamin A, potassium, magnesium, iron and more. it can give a great aid in enhancing the digestive system and more.

I’ll discuss other kind of good medicinal plants in future articles.

Q:There are about 6 million fat loss products out on the market right now.  What sets Warpspeed Fat Loss apart from the rest of them?Mike: Warp Speed Fat Loss is different from a lot of the other fat loss stuff out there today (even stuff that Alwyn and I have previously made) for a couple big reasons. The most important one that Alwyn and I focused on while building and tweaking this program is that we wanted the diet and exercise to work together in a synergic fashion and not as two separate components. So the Warp Speed Fat loss diet is specifically set up to work with the Warp Speed Training program – calorie manipulation, carbohydrate cycling, etc is all in tune with the program.The second big difference with Warp Speed Fat Loss is that we tell you EXACTLY what to do. There is no wiggle room. I think a lot of times people don’t give specific instructions because they don’t have 100% confidence that their system works. We have tested and tweaked this enough to know that it works. So in the program we tell you exactly what to eat every single day and exactly what to do for training. It is black and white. Follow this exactly and lose a bunch of weight fast. It is pretty cool.Q: You make some bold claims about how quickly people can drop body fat with a program like this – but the results thus far seem very promising.  Can you please fill our readers in on them a bit?Mike: You are correct. We do make bold claims but we didn’t make them up. People went on our program and started losing 15-20lbs in 28 days. So we decided to start saying “Hey – do this and lose 15-20lbs in 28 days”. Here are some examples…we had two guys, Bill Hartman and Mike Robertson, that both used the program with phenomenal results(actually I don’t believe they used Alwyn’s training programs but they used the diet). Bill lost 17lbs in just over 3 weeks; he wanted to lose 10lbs. Mike lost 12lbs in 2 weeks (I emailed him back and called him a liar – but it turned out to be true).One of the best email’s I’ve gotten is from Paula Gawlas in Scottsdale, AZ this is what she said “Your program rocks!  I’ve exceeded my goals!  I am so happy because whereas before every morning I would have to search for some pair of “elastic” some things to wear, now I know I can wear anything in my closet!  (And there’s a lot in my closet, so I can go weeks without doing laundry now!). I work out at an LA Fitness here in Scottsdale and a girl was watching me work out and she questioned me about my program.  Thought it was some sort of national challenge!  I told here about you guys–I kind of hate saying “fat loss” at this point because I don’t have any more fat to lose, but I just love the total body workouts!So thank you, thank you.Paula”So yes we do make bold claims but they are based on results people have actually gotten. Not everyone will lose 20lbs. In fact I would say that the average weight loss reported back to me is 12-15lbs (which still is pretty good!). About the Author/More Info:Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://bernard630.speedloss.hop.clickbank.net Mike Roussell is a nutrition doctoral student at the Pennsylvania State University. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss http://bernard630.speedloss.hop.clickbank.net is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Most people who are on diets are on them because they have problems with portion control and/or proper food selection. So if you have a problem with this, then how successful will you be on a strict diet? In reality, not at all.

There are thousands—hundreds of thousands of people who are consistently on diets: the Atkins, South Beach, the Zone diet, the Grapefruit diet, etc. These chronic dieters jump from diet to diet and if they achieved any REAL fat loss then they shouldn’t even mathematically exist!

I’m going to outline a few step-by-step approaches to get the most out of your fat-loss plan, while making the minimum adjustments. Hold up! I’m not promising radical fat loss with little to no work! What I am highlighting are approaches to move your diet to one that promotes health while helping you to sustain LONG-TERM fat loss. Many people simply drop their calories and use Hollywood “tricks” for fat loss that only result in temporary weight loss and getting fatter on the rebound.

After the realization that you need to lose fat, and 65% of people do, here are some simple approaches to evaluating your nutritional and exercise habits.Problem 1: You eat fast food, candy, or other obvious health-deteriorating foods.Solution 1: Most people can’t quit on these foods cold turkey, and it’s unrealistic in most cases for people to do so. Instead, make a conscious decision to add more healthy foods to your diet on a daily basis. When you crave that whole sleeve of cookies, eat something healthy first and then dine on what junk you feel like. Adding healthier foods help naturally displace the unhealthy foods. Make a conscious effort to increase the amount of quality food you eat on a weekly or bi-weekly basis. Problem 2: You drink too many calories.Solution 2: There are way too many calorie-free/low-cal drinks for me to go into great detail on this. You need to make water your main beverage. If you are on a limited calorie diet, does it make sense to drink down over 100 calories of soft drink? Absolutely not! It’s not filling, nutrient void, and ends up giving you a sugar rush and crash! Problem 3: You blow the diet and eat (insert trigger food).Solution 3: Blowing your diet doesn’t give you an excuse to continue blowing it. If you miss a meal you need to get back on track for your very next meal. Period. You shouldn’t continue to blow it for the rest of the night or the weekend and get back on track Monday. The sooner you get back on, the more likely you are to forget about the cheat, and the sooner you will lose fat again. Don’t wallow in self-pity and guilt!

The second solution is to not buy these trigger foods and keep them in your house. If it is in your house, it will get eaten. It’s worth repeating, so read it again! When you go to the grocery, do yourself a service and avoid buying these foods. There will come a time to have a cheat meal, because you can’t realistically diet all the time. When that time comes go buy the food you want to eat and eat it, without storing it.

This simple guide should give you a practical approach to evaluating your diet and making sensible changes. I rarely see people who get eat enough fruits and vegetables, so if I had to make one change I would encourage people to increase these amounts. If you can master these 3 problems I outlined you’ll be much more successful in the long term at managing your weight than 90% of people, which is absolutely something to boast about!

When it comes to fat loss and losing weight there is an overwhelming amount of information. If you’re like most people who want to lose weight you may feel somewhat bewildered and confused by all the diet and nutrition advice given by so many different fat loss experts. The tough part is that much of this advice overlooks the basic physiological premise for weight loss and long-term health – alkalinity!
Our bodies operate within a fine pH equilibrium. If we are too acidic, we invite disease and “fatness” to grow rampant. 2-time Nobel Prize winner, Dr. Linus Pauling, was the first to show to that cancer cannot grow in an alkaline environment. Many years later, though, most people have no idea what being alkaline means.
Being alkaline means not being acidic. The most important bodily tissue – our blood – requires a slightly alkaline pH to operate perfectly. If not, red blood cells begin to die, coagulate, and expel their waste into the blood. Oxygen transport to the cells becomes compromised and the body begins removing dangerous acid out from the blood and storing in our fat cells.
The body’s fat cells hold onto this acid as a protective mechanism since acid in the blood or vital organs can be lethal. Therefore, your ability to burn fat is related to your body’s acid-alkaline balance. You will find it very hard lose fat if you are acidic. It’s simple – your body needs to keep the fat around to hold onto to the acid. Once the acid lessens, the fat will follow.
So when you hear “experts” promoting high protein diets or other similar weight loss gimmicks you need to ask yourself if the foods they promote are acid or alkaline-forming in the body. For instance, all animal products (meat, dairy, eggs) are acid-forming in the body. Most grains and refined sugars are as well. A diet high in these foods can only result in an acidic body.
It has been said that our diet should be 80% alkaline and 20% acidic. However, I’m sure you can see that the Western diet – full of its processed, refined, and high fat foods – is the exact opposite. It’s no wonder that obesity is such a problem in Westernized countries.
So what foods are alkaline-forming?
Fruits and vegetables. The reason for this is that they are abundant in alkalizing minerals such as calcium, potassium, iron, and magnesium while possessing lower concentrations of acidifying properties such as sulfur and nitrogen.
The best sources of alkalinity of all foods are greens. Grasses, green vegetables, and sea vegetables are some examples. A diet rich in green foods will not only help prevent the onset of disease but it will keep you thin.
As you incorporate more green foods into your diet you will become more alkaline – displacing needless acid – and improving your fat loss efforts. Think about it…how many overweight vegans or vegetarians do you know? Obviously being vegetarian doesn’t guarantee weight loss because many of these people can also have atrocious diets. However, their chance of staying thin is far better than someone who eats burgers and other garbage foods.
How to alkalize your body?
Eat for health and you will alkalize your body and lose weight. Here are 4 strategies to help you alkalize your body for optimal fat loss (and health) results:
1. Eat more fruits and vegetables and get plenty of greens. My rule of thumb is to consume at least 1 green juice and/or salad each day.
2. Drink plenty of water. You should drink at least half your body weight (lbs) in ounces each day.
3. Breathe! Take a few minutes each day and focus on deep breathing. Oxygen is alkalizing.
4. Minimize and avoid processed foods, artificial sweeteners, and nutrition-deficient drinks like coffee and sodas.
Nutrition Expert, Yuri Elkaim and his groundbreaking book, Eating for Energy, have helped thousands of people in over 80 countries regain control of their health and weight. Watch his new You Tube Video and discover a delicious GREEN smoothie recipe that will keep you energized and nourished. For more on his revolutionary healthy eating book visit http://www.EatingforEnergy.ca.

See if you agree with the following statement. Fat loss and weight loss are essentially the same thing, interchangeable.
If, like many people, you said yes, you guessed wrong. Fat loss and weight loss are not the same thing at all. In fact, they are not even close.
If you browse the diet book section of your local bookstore, or surf the Web, you will see that most books and diet programs contain the words weight loss in their title or subtitle. Most diet programs are about weight loss, which is the incorrect approach to this whole area. As a trainer and author specializing in healthy fat loss and fitness, I recommend you only concern yourself with taking off excess fat.
Here is why. Weight is good, not bad; you do not want to lose weight, and most importantly for your health, you do not want to lose muscle. Our weight is made up of tissue, muscle, bone, blood, fat, water, and the rest of our physical body. Muscle, like every other component of our physical make-up, is most important. And fat is also a necessary, vital part of our physical make-up.
It is excess body fat that is the big problem. Having excess body fat, being fat, increases your risk of heart attack, stroke, diabetes, hypertension and many other serious diseases. And perhaps most serious of all, if you can get more serious than a heart attack or a stroke, is that excess body fat is being linked to many more types of cancers than previously known.
Excess fat is bad news and that is what I urge you to focus on, fat loss. The following is so important it bears repeating: you do not want to lose weight. That is just a convenient way of avoiding the word fat. Fat has ugliness attached to it. No one likes to be called fat or think of themselves as fat, so we say overweight, portly, rotund, chubby and use other phrases like take off pounds, lose weight, or take off inches.
We can play word games, deny it and dance all around the fact that we are fat and we have to lose fat. But it is more effective and realistic to just face up to the job at hand, which is to lose excess fat. And in fact, once they take 100 percent responsibility for doing just that, many people become highly motivated and do the job more quickly and easily.
In my many years working in fat loss and fitness, I have learned what I believe is the best way to take off excess fat fast, healthfully and permanently. And that is through adopting a balanced, plant-based diet of whole, fresh, natural foods, and doing daily exercise.
The type of program I recommend is simple and ferociously effective. It does not include diet foods made with reduced fat. No low carb, no carb nonsense. No fat blaster pills. No processed, packaged foods delivered to your door. No meal replacement shakes or herbal remedies that melt fat away. I strongly urge my clients and readers to stay away from all these bogus and often dangerous weight loss approaches. Unfortunately, they are unending and many people are eager to buy into magic bullets or shortcut ways for losing fat.
It is legitimate to ask why is a balanced, plant-based diet of whole, natural foods so effective at losing fat. The answer is simple and irrefutable: there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food products like dairy and eggs. And permanently eliminating all refined, processed and fast foods from your diet. These are loaded with sugar, salt and added fats, including hydrogenated fats/oil, one of the worst substances you can put in your body. Put even more simply, we are what we eat.
That is the difference between fat loss and weight loss, and the difference between the approach I recommend and all the books and programs touting weight loss.
If you are interested in permanently, healthfully losing all the excess fat you want to lose, I urge you to adopt a balanced, plant-based diet of whole, fresh, natural foods, without meat, poultry, fish, dairy products or eggs.
When you do this, along with getting daily exercise, you will really start to see the excess fat on your body melt away. Healthfully and permanently.

In the quest for a better body, the battle of the bulge, comes yet another quick fix diet book based on short term weight loss through high protein meals.

The Commonwealth Scientific and Industrial Research Organization’s (CSIRO) Total Wellbeing Diet book entered the Australian market over a year ago and topped the best seller’s list, dazzling the public with “scientifically proven” research.

Claiming to be not just a weight loss program, but also a diet plan for lifelong eating, the CSIRO

Total Wellbeing Diet has been criticised for a number of reasons.

The diet recommends 300 grams of meat per day of which is about double the quantity of meat recommended by other calorie controlled diets, not to mention the Australian government’s own recommendation of consumption of 65 to 100 grams of meat three to four times per week.

But before even looking at the health ramifications of eating meat to an even lesser degree, it is most interestingly noted that the Meat and Livestock Industry and Dairy Australia funded the CSIRO’s diet book.

No surprise then that beef, lamb, veal and dairy products all play a huge part in the make up of this meal plan.

Nutritionists Rosemary Stanton and Gyorgy Scrinis publicly criticised the CSIRO of prostituting itself to Australia’s meat and dairy industries suggesting the science the diet is based on to be less than credible.

“The CSIRO’s endorsement of a high-meat diet is perhaps an indication of the extent to which our scientists have taken on the role of consultants to industry in their bid to raise funds, and their willingness to deliver research findings that industry finds agreeable,” Stanton and Scrinis stated.

For a so-called “scientific” diet, the biased recommendations seem to pay no heed to the surmounting research that diets too high in animal protein can lead to a number of serious disorders including heart disease, increased cholesterol levels, high blood pressure and cancer.

The China Study, regarded as the most comprehensive study of diet, lifestyle and disease ever completed, linked the Chinese population’s low incidence of such Western health problems as obesity, diabetes, some cancers and cardiovascular disease to plant-based diets that were low in animal products.

Evidently the researchers of the CSIRO Total Wellbeing Diet didn’t include the China Study in their research or chose to ignore it’s facts when creating a diet plan so heavily based on animal products.

Research from this important study confirmed the following information:

• Plasma cholesterol in the 90-170 milligrams per decilitre range is positively associated with most cancer mortality rates. Plasma cholesterol is positively associated with animal protein intake and inversely associated with plant protein intake.

• For those at risk for liver cancer (for example, because of chronic infection with hepatitis B virus) increasing intakes of animal-based foods and/or increasing concentrations of plasma cholesterol are associated with a higher disease risk.

• Cardiovascular diseases are associated with lower intakes of green vegetables and higher concentrations of apo-B (a form of so-called bad blood cholesterol) which is associated with increasing intakes of animal protein and decreasing intakes of plant protein.

• Colorectal cancers are consistently inversely associated with intakes of 14 different dietary fiber fractions (although only one is statistically significant). Stomach cancer is inversely associated with green vegetable intake and plasma concentrations of beta-carotene and vitamin C obtained only from plant-based foods.

• Western-type diseases, in the aggregate, are highly significantly correlated with increasing concentrations of plasma cholesterol, which are associated in turn with increasing intakes of animal-based foods.

In addition to the irresponsible recommendation of a high animal protein diet, the book boasts of a “major” scientific study.

This “scientific” research was a single sex study conducted on a mere 100 women, for a period of only 12 weeks. Half of the group ate the researchers’ preferred meat-centred, high protein and moderate carbohydrate diet.

The other half of the group was placed on a diet higher in carbohydrates in which some of the meat was replaced with pasta or rice.

It was noted that the two groups lost a statistically comparable amount of weight over the 12 weeks.

For the CSIRO diet book’s researchers to claim that this study scientifically proves a high protein diet to be most effective is an embellishment of the research findings. For the record, I am not a vegetarian, all my meat sources though are organic and I try to limit red meat to twice a week.

I only had to really open one page of this book to realise its inadequacies. It actually recommended margarine to butter. I challenge any scientist to debate the health benefits of a trans fat over organic butter.

Although it is possible that short-term results may be achieved by following the CSIRO’s Total Wellbeing Diet, it is evident that the serious health risks involved, especially in adapting the diet as an eating plan for life, outweigh the benefits this self-proclaimed leading dietary authority recommends.

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For those of us looking for quick weight loss, Halloween can be a scary experience! While just one night of indulgence in Halloween candy might not be enough to break your belt, dipping into the leftover stockpile for weeks on end will surely derail your diet or weight loss program.

In 1921, in Anoka, MN, the United States enjoyed our first recorded instance of a Halloween celebration. Annual candy consumption has climbed almost unabated since then. According to the Census Bureau, Americans eat nearly a half-pound of candy each week for an average of 25 pounds of candy a year. Candy is big business, with the United States boasting 1,040 manufacturing establishments producing chocolate and cocoa products in 2001. These establishments employed 45,913 people and shipped $12 billion worth of goods that year. Another 616 U.S. establishments manufactured non-chocolate confectionery products in 2001. These establishments employed 26,400 people and shipped $7 billion worth of goods that year (source: census.gov).

The overwhelming popularity of the South Beach Diet, Zone Diet, and Atkins Diet has prompted low-carb weight watchers to eat less candy. Overall consumption has actually declined over the last few years; as recently as 1997 the average annual candy consumption was a sky-high 27 pounds.

The Problem:
Most people on a diet plan or weight control program look at candy as little brightly-colored fat bombs. That assessment isn’t far off the mark, either, with most candy packing little nutritional value and a ton of calories.

Some of the more popular Halloween candy has too many calories to be included in any healthy diet:
Twizzlers 1 treat size pkg.= 45 calories
Almond Joy 1 snack size bar = 90 calories
Milk Duds 1 treat size box = 40 calories
Butterfinger 1 snack size bar = 100 calories
Milky Way 1 snack size bar = 90 calories
SweetTarts 1 treat size pkg. = 50 calories
1 Tootsie Pop 1 pop = 60 calories
1 Tootsie Roll 1 small roll = 13 calories

Note: Calorie content is based on 1 serving of Halloween ’snack’ or ‘fun’ size packages, not full size servings found in the candy aisle.

While just a few pieces of Halloween candy won’t obliterate your diet program or weight loss plan, it’s the temptation to keep having ‘just one more’ that will pack on the pounds. It only takes nine small fun-size candy bars to put on a quarter-pound of fat. Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories).

The Solution:
Is it possible to cope with the menace of Halloween candy without taking all the fun out of the holiday? Absolutely! If you’re looking for fast weight loss, and don’t want Halloween to bring your fat loss to a screeching halt, consider these healthy Halloween tips:

1. Walk with your kids while they’re trick-or-treating. A 165-lb. woman strolling along (walking slowly) for one hour will burn approximately 150 calories (source: caloriesperhour.com).
2. Out of sight, out of mind. When the kids have unloaded their stash, store it in an airtight container and put it in the cupboard. A bowl full of candy on the counter is an open invitation to have ‘just one’, but a stockpile you can’t see is less tempting.
3. If you’re going to give out candy to trick-or-treaters on Halloween, don’t buy it until October 31st. Having a candy supply in the house before Halloween only entices you to have some early.
4. If you must buy candy before Halloween, buy a kind you don’t like. Again, this will reduce the temptation for you to dig in.
5. Hosting a Halloween party? Supply vegetables, healthy dips, and low fat snacking alternatives instead of candy.
6. Set a Halloween candy deadline by which all Halloween candy must be either consumed (by the kids) or it will be thrown away. Saving that candy for weeks, or even months, only keeps temptation in the house.
7. Put more emphasis on dressing up in a great costume, and less on candy. This is especially true for the kids, who often view Halloween as a candy free-for-all dream come true.
8. By hosting a party on Halloween night, you can control the menu and have fun with friends at the same time.
9. Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to bonfires.
10. Candy has a long shelf life, and there’s no reason why you couldn’t put some of it in airtight bags and store it in the freezer. Allow the kids to take out one bag every two weeks until it’s gone. This tactic will at least space out the temptation and minimize candy binge eating.

Of course, the absolute best way to avoid weight gain, and perhaps even achieve some easy weight loss, during the Halloween season is to bump up the amount of exercise you’re getting. There’s no better way to lose weight fast than a healthy diet and regular exercise.

Make sure the workout you’re doing includes both aerobic and resistance training, as it is critical to get both types of exercise to maximize weight loss. It’s also important to exercise for at least thirty minutes, three times per week, which is the most recent recommendation by the Centers for Disease Control and Prevention (source: cdc.gov).

A fantastic strategy is to find the best weight loss program for you now, before Halloween hits. The reason is that the last three months of the year are packed with holidays, special dinners and seasonal treats. Starting with Halloween candy and ending with Christmas fudge, many people find that they’re packing on more pounds during this period than they do any other time of year.

Joining a gym is an excellent way to combat Halloween and holiday weight gain. Finding a good gym to join now will not only help keep off those holiday pounds, but will even make you slimmer by New Years.

San Diego’s Top Certified Personal Fitness Trainer Reveals the essential strategies for lasting weight loss and lifelong fitnessby oksanapet16 Tips for getting maximum Weight Loss and Fitness results in minimum time *Do you want to improve the quality of your life? *Do you want to look and feel better than you have in years – maybe better than you ever have before? *Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life? I’m confident that you answered “YES!” to each of those questions, just as have the hundreds of individuals I’ve counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Health Expert. Right now I’m going to reveal to you the 16 essential strategies that have enabled my clients to achieve these important goals. These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won’t look at that sacrifice as “easy,” but I guarantee you it will add quality years to your life). Why believe me? Because I have been training people for 14 years. Because I’ve seen people fail and others succeed. Because I’m the only person in San Diego who has 15 years of solid medical training, a NSCA CPT, and I am also a Certified Master Fitness Instructor through the Prestigious Coopers Institute. Because all of my Personal Training Clients are happy and getting good results. I am giving you this information because I’m tired of seeing people getting ripped off and wasting their time and energy on the latest “Miracle” diet or device. I’m tired of seeing slick marketers make a lot of money by selling people lies that won’t help them. So let’s get right into it. Read on to discover… 1. How to Stay Motivated.One of the biggest problems most people have is that they work out great for a couple of weeks, then just fade away. The people who stick with it are those who have these two things in common: * They don’t follow a set routine. Routines always become boring. They also set you up for repetitive stress injuries. They don’t work either. Your body quickly adapts to any routine and doesn’t need to change any more to keep up. * They get on an effective exercise program, so they get good results. The people who lose their motivation are the people who get frustrated because they are not getting good results. When you are getting good results, you will be so pumped that it’s actually hard to quit. A good fitness instructor will help you with both of these items. 2. Don’t make it so hard.Most people think of exercise as torture. They imagine that you must sweat and groan for hours every day to get in good shape. Not so, my friend! Two days per week of 30-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle shift, you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation. 3. Your exercise program needs only three things. If you skip any one of these three, your results will suffer. * Resistance Exercise. This will raise your metabolism and cause you to burn more calories all day, even when you are asleep at night. * Cardiovascular Exercise. Your heart rate during cardio exercise should be 60% to 80% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 80%, slow it down a bit. If your heart rate isn’t at least 60%, quit loafing. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range. * Proper Nutrition. A good, hard workout can burn maybe 300-500 calories in 30-45 minutes. It only takes one Big Mac to flush your entire workout down the toilet. 4. Don’t waste your time working small muscles with isolated movements.If you don’t enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It’s generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups. 5. Always, always, always stretch.Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches. 6. Don’t do traditional sit-ups. Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose. There is so much misinformation about how to strengthen, tone, and firm the midsection, it’s almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain. 7. Set realistic, attainable goals.You must have tangible, quantifiable, short-term, and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Your personal trainer can give you a complete fitness analysis (you need this!) that will aid you and your trainer in developing a personalized fitness program, which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success secret. Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercial’s, diet and fitness products that blatantly mislead. 8. Set exercise appointments with yourself.Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up! 9. Remember the benefits of exercise.Remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – were coursing through your veins. If there is a panacea, it’s exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better! 10. Exercise correctly.So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It’s completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that’s what you want, right? Results! 11. Enjoy yourself.The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don’t fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process. 12. Americans eat too many carbohydrates for our lifestyles.I’m not advocating the high protein, high saturated fat diet that you hear so much about (frankly, its dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potatoes and, of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least! 13. Deep-fried food has no nutritional value – none!Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary. 14. Never, ever skip breakfast.If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink. Or try scrambled egg whites with Healthy Choice turkey sausage. 15. Drink plenty of fresh, clean water.Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly, and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up! 16. Eat regularly throughout the day.Fasting or overly restrictive diets will enable you to lose weight – in the short run, because the weight you lose is primarily water weight and lean muscle mass. In the long run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. Instead of eating three big meals (or worse yet, one HUGE meal) eat five or six nutritionally balanced “snack/meals” each day. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s true!There you have it. 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. That’s why I encourage you to get help. If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a certified personal fitness trainer to educate you and help you get started (because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual). Once you develop the habit, which can take as little as thirty days, your whole life will change for the better. If I can be of any assistance to you, please don’t hesitate to call me. I’m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to “sell” me, so I wouldn’t try that on you). Please E-mail me to obtain any additional information you may need. Thank you. Best in Health,Rivak E. Hoffmanhttp://www.somagenesis.com

About the AuthorExperience: 12 years and counting.

I’m not just your average trainer. Some trainers don’t look like trainers. Many lack the medical aptitude and experience to design and implement a safe and effective exercise program, and that’s a bad sign from the start. Some train their clients exactly as they train themselves. Many hurt their clients and send them back to their sedentary lifestyles.

Myself, I think “outside the box” and bring life to others. I don’t duplicate fitness programs and my training programs are constructive, not destructive. Each and every client I train has a unique experience. With the overwhelming, conflicting advertising and marketing campaigns in the health and fitness industry, the average consumer becomes confused and disoriented in their eating habits and exercise programs. I find it a personal challenge and responsibility to weed out the fact from the fiction. A hypothesis is only a guess until proven with real statistically proven hardcore research with large sampling. Solid facts also come from anecdotal experience and documented evidence over time.

Moreover, I have trained my mind and body for sports competition since age 13. I have learned how to incorporate my vast levels of knowledge in nutrition, resistance training, and sports-specific training techniques towards further achieving new goals and winning races.

18 years tenure as a board certified medical professional in General Medicine and Neuro-Ophthalmology gives me the expertise to analyze and evaluate metabolic and systemic medical factors that often complicate weight loss, weight gain, and metabolic problems. These factors seriously complicate the ability to lose weight, and most trainers do not have the knowledge to solve these dilemmas.

With my diverse background in both medicine and as a personal trainer, I can create a healthy, strong, high performance body, which will look awesome and perform to higher levels. My unique style as a fitness instructor coupled with my medical knowledge allows me to methodically design a safe, effective, and productive exercise program to suit your goals.

Here’s an overview of my experience and credentials:

National Strength and Conditioning Assoc.

Certified Personal Trainer Credential of Distinction

Coopers Institute of Aerobic Research

Master Fitness Specialist

American Academy of Health Fitness and Rehabilitation Professionals Medical Exercise Specialist

American Academy of Health Fitness and Rehabilitation Professionals Post Rehabilitation Conditioning Specialist

Member American Academy of Sports Medicine

Member National Strength and Conditioning Association

Member American Academy of Ophthalmology

Member Joint Commission of Allied Health Personnel in Ophthalmology

BS Biology University of Connecticut

Graduate Physician’s Asst Program

US Army Academy of Health Sciences Fort Sam Houston, TXArticle Source: OnlineEarnings Article Board

Obesity is a global phenomenon, it is increasing worldwide at an astonishing pace but it has been a recent outbreak (30 years). Developing countries, where malnutrition and obesity coexist, are also affected. In some of these newly industrialized countries the health authorities may have to cope with both an epidemic of obesity and an increase of malnutrition in a part of the population.

Obesity is a common multi-factorial disease, its treatment is primarily based on changing eating habits often with food restrictions, a diet and behavior change, unfortunately, it often results in a failure. Plants or plant extracts can help to lose weight, build weight loss and win the fight against the complications of obesity and overweight.

According to WHO (World Health Organization) studying obesity as well as malnutrition, obesity can be simply defined as a disease in which excess fat has accumulated until having adverse effects for health. However, the amount of excess fat, its distribution in the body and health disorders associated with it show considerable variation from one subject to another obese.

The average man “normal” has 10 to 15% fat (we speak of obesity when the mass is greater than 15%) in women “normal”, there are 20 to 25% fat ( obesity = more than 25%). There are several ways to estimate the percentage of body fat. In adults, a simple and universal way to achieve it, is to estimate body mass index (or BMI) with two measures very easy to get; the weight and size.

Body mass index (BMI) is equal to the ratio of weight to the square of height (P / T ²: W = weight in kg, T = the height in meters). A BMI below 18.5 means you are too skinny. It is too big when the BMI is above 25 in men and 27 for women. It is obese when BMI exceeds 30 in both sexes. Obesity is severe (morbid) when BMI exceeds 40.

For example, for a size of 1.75 m and weighing 67 kg, BMI = 67 / 1.75 x 1.75 = 21.8; the weight is perfectly normal. Another example for a size of 1, 75 and weighing 85 kg, BMI = 85 / 1.75 x 1.75 = 27; the weight is too high. This index has points of weakness and must be “interpreted”, inter alia by age, ethnicity and the musculature of the subject.

A very muscular person, with a strong bone structure, may have a high BMI without real overweight. The percentage of body fat physiologically increases with age until 60-65 years, it should be relevant to estimate the degree of obesity or overweight. To illustrate the differences between ethnic groups for the same weight let’s take the example of Polynesian who has a lower percentage of fat than European.