If You Had These 3 Habits, Your Weight Loss Would Be Effortless

By Ahmed Hajouj.


Would you like to know how to make losing weight, no matter how many pounds, as simple as brushing your teeth? When you wake up in the morning or go to bed at night, do you dread having to brush your teeth? I know when I was a little kid, I hated to have to brush my teeth, but now it is not something I even think about. I just do it. 

Imagine if your weight loss and weight management could be just something you do naturally. Not something that stresses you out, gets you upset, and makes you complain, Why are other people so lucky they dont have to deal with this?  

Lets face it, having to lose a couple of pounds whether its a few of pounds or in the three digits, the process is not, Yea, I won the lottery, what fun. Having to lose weight can easily become an overwhelming event that bothers you all the time, crumbles your self confidence, is dangerous to your health, and if that wasnt enough, it undermines your love life.  

So, back to when I was a little one and brushing my teeth. I hated to brush my teeth, but then something changed. It wasnt until I gave up fighting against brushing my teeth and accepted that is a very important thing for me to do, that it all changed. 

Very shortly after that decision, brushing my teeth became a habit that I did in the morning and at night without even thinking about it. The action of brushing my teeth didnt change, but my reaction to having to brush my teeth did and it made all the difference. 

So, how does this apply to losing weight? What if there are three actions you can take that once they are made into habits, your weight loss will become natural and you wouldnt even have to think about?  You will get to be the person that everyone else envies saying, Why is it so easy for him/her to look so great?

Would it be worth it to accept these three new actions into your life and make them habits, if they will guarantee effortless weight loss that you dont even have to think about?

How about if those actions also provide outstanding health?  

I must warn you that there will be a level of discomfort in making these actions into habits, only because you are in the habit of not doing them. Normally, people mislabel this as hard, when in reality, it just feels different because it is new.  

But feeling different is a good thing. That means you are changing and opening the doors to your new life. Are you ready to find out what those actions are? They are not earth shattering, but you can not get around them and until you accept them and turn them into habits, you will end up fighting natural laws and struggling the rest of your life. 

Finally, those three actions are; consistent exercise, eating healthy, and reduction of stress. Simple? Yes, but stay with me here. Imagine if you did consistently take these three actions and they became habits. We are talking about taking the above actions without thinking and without feeling that you are getting deprived. 

Its easy to say your weight loss would be effortless; however, the only real road blocks are turning those actions to habits. Unfortunately, we were not taught a systematic means to destroy old habits and build powerful new ones. 

I invite you to stop the struggle of fighting against the natural laws of the human body. One way or another, it will all come back to consistent exercise, eating healthy and reduction of stress, to achieve lasting results. Turn those simple actions into habits and you will end your weight loss struggles forever.

How To Snack Without Getting Fat

By Ahmed Hajouj.


Did you know that when you are on a diet, if you eat something and no one sees you - it doesn’t contain any calories! Of course that's not true...but it is how many of us think!

Do you eat when you are bored, upset or angry? Do you find that every day requires a chocolate bar to get you through the afternoon? If you are trying to lose weight, you may feel guilty about snacks. As a weight loss coach, I find some folk (particularly women) laugh nervously when I ask them what happens to their food consumption around 4pm. This often is the time of the day when the “Snack Monster” takes control of them! Some berate themselves for being weak, out of control and without discipline. They either eventually give up on their diet altogether or develop counter thoughts so they don’t feel so bad. “It didn’t really matter - it is fat free”. Or, “if no one notices, the calories don’t count”.

The good news is that a healthy eating programme leading to weight does not have to be like this. You can lose weight without being hungry or guilty! It’s possible to take control of the “Snack Monster” and healthy snacking can lead you to weight loss success, not failure. So instead of being full of regret about snacking, choose your snacks wisely and have more energy and vitality, without the guilt.

The keys to healthy snacking are to select foods that:
* Can satisfy your hunger,
* Supply your body with energy, and
* Provide important nutrients

Look for foods that contain the following:

* Whole grains.< Whole-grain snacks are rich in complex carbohydrates and fibre, which give you immediate energy that has some staying power. Consider items such as low-fat whole-grain crackers and whole-grain crispbreads.

* Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small amount of calories. They also provide vitamins, minerals, fibre and other nutrients.

* Nuts and seeds. Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. Nuts and seeds are high in calories, however, so don't eat them in large quantities.

* Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium, protein, and other nutrients. Be sure to choose low fat versions.

Prepare for your week and have a range of healthy snacks on hand at home or in the office and snack on healthy choices with peace of mind.

Womens exercise: The 5 Rs Principle

By Ahmed Hajouj.


This week, my gym is flooded with new faces. It's that post-New Years craze that sends everyone to the gyms to try and fulfill that elusive but always primary goal of the New Year: lose weight and get into shape. I watched one new member make her way around through the jungle of strength training equipment last night. She moved from machine to machine doing one set here, two sets there, five repetitions here, twenty there. No rhyme or reason to it, no paper and pencil in hand, it just appeared another random attempt at a workout. What if there was a simple, straightforward way of taking a workout and figuring out exactly what should be in it? There is it's called the 5 Rs principle. 

The 5 Rs Principle can  help beginning exercisers figure out what exactly goes into an effective workout.  Each `R'focuses on an important element of an exercise routine that forces the beginner to look at their workouts in a holistic fashion. 

RANGE of motion  

Range of motion refers to how the capability of a joint to move through a prescribed set of movements. In order for a beginner to see results, each exercise should be performed from a fully stretched position of the muscle to a fully contracted position. An example: I see a lot of beginners (and people who have been around the gym long enough to know better) load up the EZ-curl bar for preacher curls and perform the exercise only lowering the bar halfway down on the eccentric portion of the exercise. Not only can this cause injury to the bicep muscle, it also doesn't work the muscle the best way possible and limits the results of the exercise.

You'll hear the term `range of motion' often in reference to joint health and mobility. This is no exception in the gym. Your joints are supported by large and small muscles. In order to optimize your joint health, all the muscles surrounding the joints must be worked as well. 

RESISTANCE  

When you're just starting to lift weights, how much weight to use is a huge issue. It's unfortunate that many personal trainers will tell women to use a lighter weight so that they will "tone up" and not get bulky. This is probably the biggest myth in all of weight lifting? women who lift heavy weights will not get bulky. Don't believe anyone who tells you this! Choose a weight that allows you to complete the exercise without sacrificing proper form but that is heavy enough that you cannot possibly perform another repetition at the end of your prescribed set of repetitions. 

REPETITIONS 

Another huge variable for beginning exercisers is how many repetitions to perform. Performing certain repetitions will indeed produce highly specific results. In general, low repetitions (3-8) produce greater absolute strength, medium repetitions (10-20) produce anaerobic strength endurance, and high repetitions (20-40) produce aerobic strength endurance. 


Now, an ideal beginner routine will probably include sets of medium repetitions, just to allow the exerciser to learn to perform the exercise correctly, with proper form and technique and to allow her to experiment with experiencing muscle fatigue at 12-15 repetitions. As she progresses, she can experiment with different set/rep schemes customized to individual goals.

An important note is that in order to achieve the results desired from performing a certain number of repetitions is that muscular failure must be achieved within the repetition ranges above. Muscular failure means that you can't possibly push out one more repetition no matter how hard you're trying to do it.

REST  


In general, your body needs between two to four minutes of rest between sets to prepare itself to perform another set at maximum capacity. Adenosine triphosphate (ATP) and phosphocreatine (PC) are used by your muscle cells to contract during a weight lifting exercise. Your body needs time to regenerate these two compounds before it is ready to go again.

Unless you're trying to develop all-out absolute strength by performing low repetitions with very heavy weight, you're probably not going to need to wait that long between sets. Most beginners will be working within a medium repetition range and therefore do not need to wait that long between sets. One to two minutes is fine.


RECOVERY

You will not see faster or better results by working the same muscle groups day after day. As important as hard work is, recovery between workouts is even more important. Beginners should work the same muscle groups no more than two times per week, with at least forty- eight hours break between sessions. As an exerciser becomes more advanced, she will probably cut back to working each muscle group once every seven days or so.

Weight Loss, Diet, Health, Fitness, And Eating Disorders: 7 Steps To Taking Control Of It All

By Ahmed Hajouj.


Reprogramming the Overweight Mind: 7 Steps to Taking Control of Your Subconscious has become the definitive book for behavior change. It is the ultimate self help book because all of the documents necessary to perform a clinical study are contained within an included Audio/Data CD. When psychologists, physicians, or psychiatrists ask me to prove my book is the definitive document for behavior change, I am happy to accommodate.

Since its introduction into psychiatric care in 1990 Burris MIND/FITNESS has established itself as the only clinically proven process for behavior change and has been endorsed by all psychologists, physicians, and psychiatrists who have evaluated it.

7 Steps to Taking Full Control of all Behaviors, not just Weight Loss, Diet, Health, Fitness, & Eating Disorders

Step 1 - The Emotional Checklist
Burris MIND/FITNESS is based on the reality that all behavior is emotionally driven. The Emotional Checklist establishes a baseline by which you can measure your results from day to day, week to week, month to month or year to year.

Step 2 - Subconscious Perspective & Empowering Questions
On the first page of the program process you will literally put your subconscious on paper and discover what brings about a behavior at the deepest level of the subconscious. It is imperative that you know what the subconscious is doing because the subconscious mind runs approximately four times faster than the conscious mind and right now you have virtually no idea what the subconscious is doing. All responses from the Subconscious Perspective are turned into Empowering Questions.

Step 3 - Subconscious Self-Image
If you set a goal that has to do with a change of your physical image without restructuring the image in your subconscious, your chances of success are at best remote. It is like wearing clothes that do not fit, you are never comfortable. This discomfort will lead you back to where you began. There will never be a more important image you have in your subconscious mind or a more important image that you will need to change than the image you have of yourself right now.

Step 4 - The Stop & Replace System
This is the most powerful part of the program. The Stop and Replace System will allow you to make an assault on any subconscious programming you wish to change and make dramatic changes in your emotional state and behavior. All the elements from the first three pages of the program are used on this page to help you Recognize, Access and Change subconscious programming that simply does not work.

Step 5 - The Heart of MIND/FITNESS
The Heart of MIND/FITNESS consists of your Love, Health, Wealth, and Self Image. Once you understand how to take control of your emotional state and behavior, it is necessary that you use these skills on a daily basis. The way you process information can be dramatically changed in a short period of time, simply by consistently implementing The Heart of MIND/FITNESS.

Step 6 - Food & Fitness Planner
Getting consistent control of your emotional state includes consistent control of what you eat, drink, and the type and amount of exercise you get. It is important to plan your food and fitness schedule because the process of an unconscious assault on the body with food, alcohol, or drugs can start a day or even days before you indulge in a behavior that will throw you completely off course and out of control. Planning your food and fitness schedule is a big part of reprogramming these behaviors, and you need to plan them until it becomes automatic.

Step 7 - The Trance-Formation
The most powerful guided meditation you will ever experience is on an Audio/Data CD that is included with the book. The dialogue used during the meditation is specific to you based on the first six steps of the program. What you say to yourself is more important than anything anyone will ever say to you or about you. Once you have learned the dialogue of the induction, you can use this to put yourself in a relaxed state that will allow you greater control over all your subconscious processes.

Your Metabolism And Fat Loss

By Ahmed Hajouj.


If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, "I just eat one meal a day to lose weight" or "I'm afraid if I eat, I'll gain weight" but sadly, this misnomer is why so many people are in the "battle of the bulge". People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough. 

With more than half of Americans over the age of 20 now being considered "overweight", now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person's metabolic rate is determined by the number and size of respiring cells that compromise the body's tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses. 

Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body's weight is stable. 

On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content. 

Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal's composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion. 

One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around. 

Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR. 

What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken: 

* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate 

While you need to eat healthy foods, studies prove that what matters most is how much of a person's body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio. 

For example, a woman standing 5'5" might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high. 

An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight. 

Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.

Jogging - Health Benefits and How to Do it

By Ahmed Hajouj.


Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure.

THE HEALTH BENEFITS OF JOGGING

Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:
* Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system.
* It speeds up the digestive system and helps you get rid of digestive trouble.
* It counteracts depression.
* It increases the capacity to work and lead an active life.
* Jogging makes you burn fat and thereby helps against over-weight. 
* If you suffer from poor appetite, jogging will improve your appetite.
* Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging.
* Jogging makes you sleep better.

THE PLEASURE OF JOGGING

Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards.

You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.

CLOTHES AND SHOES

The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates.  In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:

You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.

The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.

You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.

JOGGING ROUTES AND SESSIONS

Jogging may be performed in a lot of ways
* Long distance jogging 6-20 km in a moderate speed on even roads or paths.
* Short distance jogging 3-6 km in a high speed.
* Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness
* Jogging in a hilly terrain with paths going both up an down 4-8 km

It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.

HOW TO PERFORM A JOGGING SESSION

You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity.The last hundred meters you gradually slow down again.

STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION

It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements: 
* Bend forward and touch your toes. 
* Kneel down on one of your feet, and stretch the other out backwards. 
* Bend your body to both sides. 
* Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards. 
* Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
* Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.

After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.

WHEN AND HOW OFTEN

If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.

HOW TO BEGIN

If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.

The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

19 fat Burning Foods

How many time did You look for the miracle food for weight loss? Maybe with exotic name and fancy look? Well, maybe you're forgetting those commonly available foods, often undervalued but second to none in terms of detox and metabolism booster qualities. here's a list of 19 of them!

1.Gralic. Lots of minerals, enzymes and aminoacids; Vitamins A,B1,B2,B6,B12,C,D. Only 41 KCAL per 100 grams. Helps reactivate Your metabolism while keeping the cholesterol to rock low levels.

2. Banana. Sugars with little fats. Calcium, Iron, Magnesium, Potassium, Vitamins: A,C, Tannin and Serotonin. Only 66 Kcal per 100 grams. A great appetite suppressant snack.

3. Onion. Rich of Vitamins A,C,E, and of B group of vitamins. Also Potassium, Calcium, Sodium; help diuretic activity and a great cellulite fighter. Helps to keep blood sugars stables.

4. Med grass. Not much used in today's alimentation, but a great friend of weight loss. Helps curbing fats intake.

5. Strawberry. Low Sugars, Minerals and Vitamin C rich. Only 27 KCAL per 100 grams.

6.  Corn Flakes. Cereals, Legumes mixed though. Helps a lot Your metabolism and only 14 KCAL per 100 grams.

7. Kiwi. Potassium rich and Calcium, Iron, Zinc too. great source of Vitamin C, lots of fibers, very helpfull to stimulate diuretic functions.

8. Salad. Rich of fibers and very poor in calories (only 14 KCAL per 100 grams); diuretic functions and appetite suppressant, thanks to big volume / low KCAL ratio. Lot of minerals too.

9. Lemon. Lowest sugar content for the same fruit family (only 2,3%), rich in Vitamins and only 11 KCAL per 100 grams. Helps blood circulation and fights cellulitis.

10. Apple. Vitamin C and E, Potassium, Magnesium, rich inn Tannin, great high cholesterol fighter.

11. Nut. Rich in Fats, Proteins, Sigars and Vitamins. Helps Fat Burning thanks to good Calciu+Magnesium contents.

12. Wheat. Only 319 KCAL per 100 grams and very rich in Proteins, Amynoacids, Iron, Calcium, Potassium and Magnesium. but also good content of Vitamins B. Helps diuretic functions and fights emotional eating.

13. Chicken. White meat, low fat content, limits intake of fats, sodium and cholesterol.

14. Rucola Salad. Great content of Vitamin A and C, and great Metabolism booster. Only 16 KCAL per 100 grams.

15. Soy. Rich in Proteins and Folic Acid. Fights Weight gaining and helps rebalancing metabolism.

16. Tea. contains fat burning caffeine, minerals and B group Vitamins. Stimulate Metabolism and has a 0 Calories intake.

17. Egg. Hyperproteic food. Lots of Minerals and Enzimes, helps grom non fatt mass which is crucial to encrease body' fat burning.

18. Wine. Contains antioxidantd substances that help protect the heart and fight aging.

19. Pumpkin. Rich in B,C,E Vitamins, minerals and only 18 KCAL per 100 grams. Helpd diuretic functions.

By Redazione Miadieta.it
www.miadieta.it