3 Rules to Reboot Your Metabolism

This 3-step plan is a surefire way to get your metabolism back in gear

Stalled weight loss can be frustrating. There are a few reasons why you might have a hard time losing weight, and a big one is a metabolism that’s off-balance. Take this quiz to find out if you might be at risk for an off-kilter metabolism. If you are, Chris Powell, a member of Dr. Oz's expert team, has three foolproof rules that will reset your metabolism to make it optimal for weight loss. 


1. Boost metabolism every three hours with a "Power 3" plate. 
One of the best ways to keep your metabolism working is to eat a small meal every three hours. The plate should have three small portions: one protein, one carbohydrate or fat, and unlimited vegetables. Small, frequent meals keep things moving; the simple act of eating stimulates your metabolism by triggering digestion. Every time your body digests food, it ramps up your total metabolic rate. 


2. Turn up your metabolic thermostat. 
Your thyroid acts as a metabolic thermostat. It releases hormones that play a major role in controlling your body’s temperature and the rate that your body burns calories. When your thyroid is working at its max, your metabolism will be sky-high. If your thyroid’s function is impaired, the metabolic rate slows down and leads to weight gain. The key to keeping your thyroid working hard is in eating good carbs, like whole grains, root vegetables and beans. Believe it or not, studies have shown that cutting out carbs from your diet completely can reduce thyroid function by 50 percent. So, make sure to keep complex carbs in your diet. 


3. Build your metabolic muscle. 
The number-one consumer of calories in your body is muscle. The more muscle mass you have, the more your body works toward burning calories—even when you’re asleep. It’s extremely important to maintain muscle during any weight-loss endeavor. A great way to build muscle is by doing cardio with light weights. This will keep your heart rate up while sculpting your body to be more lean and muscular. 


Source: Dr. Oz

Bodyweight Exercises for Home Fitness

Bodyweight exercises can help you stay fit at home and stay with a tight a budget. Here's are a few ideas of bodyweight exercises that you can do any time with no equipment. Perfect for traveling, home workouts or adding a bit of variety to your regular exercise routine.

Start with a light warm up for a few minutes. (This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise).


Perform each exercise for 30 seconds to two minutes depending upon your conditioning and interest. Move to the next exercise smoothly, but quickly. You can continue the routine as long as you like (a twenty minute workout or an hour or more). Cool down with five or more minutes of stretching.


Common Bodyweight Workouts


Abdominal Exercises
Ab exercises can be done almost anywhere with no equipment.


Top 10 Questions About Abdominal Exercises


How to Exercise Your Abs
Push Ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.


Pull Ups
The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.


One-Leg Balance / Squat / Reach
Stand on one leg and balance it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.


Tuck Jump
The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.


Chair Dips
You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.


Wall Sit 
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.


Abdominal Crunches 
Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.


Supermans 
Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.


Reverse Crunch 
Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.


Plank Exercise 
Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.


Squat-Thrusts 
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.


Jumping Jacks 
The basic jumping jack is a good cardio and strength training exercise.


Side Jumps
Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).


Mountain Climbers
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

Why Must You Select A Green Tea Diet?

Quite a bit of men and women today believes that green tea may be definitely advantageous for the health as a result of the wellness benefits that it contain as well as a lot of men and women also think that it can also support them lose weight rapid. Green tea became so renowned in terms of weight loss due to its impact and visible components that can genuinely aid in losing weight. You are likely amongst those a large number of weight conscious people that wonder why Chinese folks appear a whole lot younger than their age or why the majority of them are petite. Maybe you’ve got been told the answer prior to but you chose not to listen till you might have come to a point when your body is currently shouting at you to obtain their assist in losing weight. Let us refresh your memory just a little concerning the answer to why Chinese folks appear a great deal younger and are petite: It’s mainly because they’re a good deal conscious about their well-being and they use all-natural wellness merchandise for just about all their desires. 1 from the most well-liked wellness items that they’re utilizing to help keep their body at an typical size may be the herbal tea.

Their tea is commonly a mixture of naturally processed herbs with all-natural spices, sweeteners and heavy milk which can be why they may be a good deal healthier for the body in comparison to those which have been artificially processed and added with chemical substances that are likely to be dangerous towards the body. A really preferred tea which has been studied to efficiently assist in losing weight and giving relief to some pretty widespread sorts of illnesses like Anemia and Anxiety could be the Chai tea. It truly is getting made use of in South East Asian nations for numerous years currently and they don't have any damaging side effects.

Tea created out of all-natural herbs are stated to have the capability to enhance metabolism and may burn fats quite promptly which can be why it truly is an efficient tea for obese individuals or those that would like to slim down. The truth that they may be all-natural herbs which have other wholesome substances also make tea a great drink to avoid heart illness, stroke, cancer, diabetes, strain as well as other life threatening illnesses.

Today, on a regular basis drinking tea created out of all-natural herbs is also getting named the green tea diet. It can be no longer just becoming applied in South East Asian nations but all more than the globe as all-natural therapy to illnesses and as wholesome and preventive drink against numerous unique varieties of illnesses.

Regardless of whether you're in search of an powerful approach to slim down or you merely would like to reside a healthier life, you must decide on to drink green tea often or make it an element of one's standard diet.

Besides, White tea is also as special as green tea. I will post another article about it pretty soon.

Aerobic Exercise - Best Aerobic Exercise for Beginners

Safely Perform Aerobic Workouts

Aerobic exercising is a fabulous way to get your heart rate climbing. Aerobics can help to keep your heart healthy, as well as to build your endurance, promoting effective body weight loss. However, unsafe exercising can result in injuries. Make sure that your workout is a rewarding experience by following the safety tips included in this article.

The first and most important safety tip concerns your dress while exercising. Since aerobic exercising involves moving around rapidly, having good shoes are very important. Excess wear and tear on shoes or loose laces can promote loss of traction and falls. Other clothing items which are especially heavy or very tight may result in excessive overheating. Clothing must allow the exerciser to release heat and to move freely during workouts. Loose clothing can also interfere with successful workouts.

Working out at home is another area of concern. The exercise area must be large enough to avoid injuries from bumping into any items, especially sharp items, walls and corners. Wet floors can ruin your day causing slipping and falling. Make sure to keep small children and pets at a safe distance from the exercise area.

All exercise equipment must have proper maintenance to avoid the dangers of malfunctions during operation. Cleanliness is another important part of a safe home environment. Nasty viruses and bacteria are possible due to sweating and breathing in a dirty area. Disinfect equipment as often as is necessary.

Another safety tip is to exercise at your own rate. Of course, you must exercise at the greatest intensity to get the most benefit from the exercises. However, overworking yourself can lead to cramping or to pulling your muscles, or other overworking stress and strain injuries.

A trainer or your own doctor can explain the basics of safe exercising. Your workout should begin with a warming period and end with a cooling period. Using the proper exercises for your particular body, gender, and age are important. The workout should get you to feel great, without creating any injury to your body.

Keeping yourself safe is the best tip of all. When you have an injury, you are out of action, possibly for an extended period of time, and all training advantages are lost to you. Health and safety go hand in hand, so take all the possible safety precautions whether you choose to workout at home or at the gym.

Walking With Poles - Why Bother?

You know that walking is good exercise. It's simple, convenient, and easy on your joints. All you needed to start your walking routine was a good pair of walking shoes. But now you're hearing about walking with poles, and you may wonder why you'd need to buy another piece of equipment just to walk. After all, you've been walking nearly all your life. Why should you bother with poles on your walks?

First of all, consider why you have a regular walking routine. Is is just to get some fresh air every day or to socialize with your friends? Do you just like to get out and see what's new around town? Maybe you like that walking helps keep you limber. If this sounds like you, forget about walking with poles. You don't really need them.

Now, if you've been walking to lose weight, listen up. Walking is a gentle, effective way to lose weight, but how fast have those pounds been disappearing? How many chunky people have you been seeing on your walks -- the same people for months -- who look pretty much the same as they did when you first saw them? Do you look any different?

The fact is walking can help you lose weight, but sometimes it can be an excruciatingly slow process. If you're only working your legs, you're only burning a portion of the calories you could be. Get your arms in on the action, and you'll increase the calorie burn to lose weight faster.

One secret of losing weight and keeping it off is to build more muscle. The more muscle tissue you have, the more calories you'll burn all day long. Giving your arms a good swing while you're walking does help raise your heart rate to burn more calories, but that burn fizzles shortly after you've finished your walk. Walking with poles burns extra calories while you're walking, and it builds muscle, too, so you'll lose weight easier and quicker.

There are several styles of pole walking, and each gets your arms involved in the workout. The style that can give you the greatest fitness benefit in the same amount of time is Nordic walking. Nordic walking with poles doesn't just help you remember to swing your arms, it actively integrates your arms into the walk. As you plant the pole, you push down and back, engaging muscles all through your arms and upper body. Nordic walking also utilizes a greater range of motion in the shoulders and encourages a longer swinging stride that tones your body throughout the torso and hips.

So if you're ready to step up the weight loss and fitness gain -- and especially if you can't spare any more time from your day to accomplish it -- start walking with poles. It can be the best investment you'll ever make for your health.

Fat Cells, Your Diet, and Losing Weight

This may come as a surprise... More than half of all adults that reside in the United Kingdom are overweight. That is 10 million people!

I personally have struggled with weight management. My weight has fluctuated almost 30 lbs. Can you believe it.
One month I weighed 115 pounds and 6 months later I am up to 145 pounds.

Have you ever wondered what that mystery fat is? When a individual packs on 20 pounds what is happening inside their 

body? In this article I will explain what "fat cells" are and how they work

So where are all these fat (adipose tissue) cells located? Fat can be discovered in several places on your body. Most
fat is located underneath your skin. Other spots are determined by whether you are a woman or man.

Most women tend to carry fat in their hips, breasts, buttocks, and waist. This gives you the pear shape syndrome.

On the other side of the spectrum adult men carry the fat in their chest, buttocks, and abdomen (gut) which gives you the
apple shape (aka beer gut syndrome). Sex hormones dictate the different locations of fat tissue amongst man and woman.

Did you know that the human body contains two types of fat tissue? Most people are unaware of this.

Brown fat, which is found mostly in newborn babies, helps with heat insulation. There is also white fat. White fat is important for your metabolism and heat insulation. Fat cells are what make up fat tissue. Think of a fat cell as a small (very small) container that holds 1 drop of fat.

How does fat enter your body? When you eat fatty foods it goes through your stomach and your intestines. It is the job of your intestine to break down the fat into smaller parts. Of course this is a complex process that occurs. We could write a whole other article on this topic alone.

So let's take a moment to talk about how your body actually breaks down fat. When your body sits idle it still needs fuel to run. Your body will go to your internal energy stores (not literally) of carbohydrates, proteins, and fats. Your body's #1 source of energy is glucose (sugar).

So how do you gain or lose weight you ask? Your actual weight is determined by the rate you store that energy after you eat and the rate at which you burn this energy. So in general what you need to do to lose weight is as follows:

a. Eat a balanced diet, which balances the three ingredients I mentioned above (glucose, fat, and protein)

b. Do not over eat. Keep your calories around 2000 per day

c. Regular exercise, 3 to 4 times a week for 30 minutes

In conclusion, you have learned that there are two types of fats. Also, if you burn less stored energy then you use, then you start to gain weight. You can prevent this weight gain by maintaining a healthy 2000 calorie diet per day mixed in with 3 days of exercise.
Remember that each individual's body is different. Try to customize a plan that works for you. I personally use an exercise bike while reading a book. I also play racquetball to mix up my workouts and to make the workout fun.

Sometimes Exercise Alone Just Isn't Enough To Burn The Fat

When it comes to exercise, many of us are very committed and stay right on track with a routine to burn the fat. Likely some of you may find that your just not losing the weight you had hoped and will start to become a bit frustrated or may abort the good efforts all together.

By establishing good nutrition for exercise results and overall health in general, your fat burning efforts will really get the weight loss you've worked so hard to see.

Try to realize exercise and nutrition work together. It's a fact that you can't lose weight effectively without healthy nutrition for optimizing exercise routines. Working out intensively is a great start but doesn't mean you can eat whatever you want since those calories just wont get used up. People tend to overestimate calories burned during a workout session and underestimate calories consumed during a meal. In order to burn the fat effectively, it will take a daily deficit of 3,500 calories just to lose one pound. Try your hardest to burn more calories than you eat daily so you can experience greater weight loss.

Choose food wisely because what you eat will determine how your body operates. Fueling your exercise routine with healthy carbohydrates prior and lean quality proteins afterward will really kick start the fat burning process and help you. On a daily basis, choose whole grain foods that are minimally processed and protein-rich foods such as fish, turkey, nuts, beans and low-fat dairy and always remember, you can never have too many fruits and vegetables.

Healthy nutrition for weight loss by consuming whole, unprocessed foods is a lifetime commitment but your body will thank you for the efforts by being healthiest it's ever been.
Make your exercise count. Combine both cardio and strength training during workouts to get the best results. While cardio is essential for increasing heart rate to burn the fat, you will also need to build and maintain muscles so your body can do it better.

Greater muscle mass will boost your metabolism and burn the fat consistently throughout the day, even while at rest. You can research multiple different methods to build up muscle mass, so finding one you like and enjoy should be pretty easy. You could try: free weights, strength machines, resistance tools, or simply use the weight of your own body-squats, lunges, push-ups, planks and pull-ups.

Your weight loss success will depend closely on the choices you make each day. Remember, by adjusting your nutrition for exercise results, you will be well on your way to burn the fat you want and get those results you desire.

A Few of the Very Best Workouts to Reduce Stomach Fat

Among the best workouts to reduce stomach fat tend to be weight training exercise workouts. Weight lifting develops muscle mass and taking advantage of a lot more muscle mass utilizes a lot more calories from fat. Uncomplicated. Plus ought to these correctly they are going to increase your position as well as your stability.

These 2 workouts are not brand new and you will perform these acquainted with absolutely no special products necessary. You will get very good results ought to these together with several strength training 3 times per week.

Zero

It is a excellent workout regarding functioning several main groups of muscles within the legs. And it operates the particular butt as well, that will set the sofa. There are numerous various kinds of zero which includes entry, divided and also crack profession. Whatever you select all of them operate the particular upper thighs and also burn off fat.

Stay along with your foot stylish size aside along with your hands and wrists from your edges. Minus any kind of hand weights it is possible to keep container with drinking water or perhaps whole milk planisphère. Reduce your self just like you had been seated maintaining the back directly as well as your pull up. Gradually lower till your current upper thighs tend to be similar with all the soil breathing in when you proceed. Keep for a few secs and then come back gradually for the begin when you let out your breath.

Dumbbell fly

It is really an in history traditional workout and also tones up numerous categories of muscle tissue simultaneously. The particular shoulder blades, upper body and also hands are typical been effective simultaneously. It is advisable to get it done on the table so you actually stretching your current upper body along the way lower and then proceed along the way way up. Minus the table it is possible to still simply lie on the ground is to do this.

Lie on the back again contain the bodyweight (or weight loads. Once again that can be done this by using drinking water bottles) over your current upper body along with your hands extended although not secured. Reduce the load for your upper body when you breathe in. Make sure never to mid-foot your current back, nor jump the load out of your upper body. Test their limits way up and also breathing out there.

You might be considering well just how can these types of become the most effective workouts to reduce stomach fat whenever they utilize the hands and also the legs. In fact, people burn off fat through throughout your system simultaneously all these workouts.

It is a crucial thing to keep in mind if you are bodyweight. You can expect to suffer the loss through throughout your system simultaneously. Simply create of the brain any kind of believed that you could place slow up the body fat.