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Monday, 9 February 2015

Thigh Exercises For Losing Fat

Give this workout a try, it starts nice and gently and builds up the intensity. Always concentrate on your form to maximise the exercise, control your breathing and work hard.

The difficult part of exercising at home is having the ability to push through the pain when the going gets tough. You will benefit more from your final 4 reps than the first 7/8, when you really start to feel the burn, this is when you have got to dig deep and force yourself to make 4 more reps.

Try exercising looking in a mirror so you can check your form but also so you can look your self in the eye when you feel like saying can't! Take a deep breath, grit your teeth and refuse to give up, record your results and always try to improve every time you attempt an exercise.

Thursday, 5 February 2015

Kick Ass Motivation

There's nothing else to say...

Have a Healthy Heart... Eat Oats Everyday!

A Bowl of oats for breakfast and an oat-flour roll at lunch is enough to cut the risk of a heart attack!

Experts say following such a diet can reduce harmful cholesterol levels by almost 20 per cent.

Research reveals that oats contain a life-saving compound called beta-glucan, just three grams of which a day can keep the heart surgeons away.

A bowl of muesli contains 1.5g of beta-glucan, an oat biscuit 0.75g, a bowl of porridge1.75g, a two-biscuit oat cereal 1.75g, and a slice of oat-flour bread, 0.75g.

So persuasive is the evidence of 21 studies over the past 18 years, that nutritionists are calling on food manufacturers to develop more oat-based products to give consumers a wider choice of health-benefiting foods.
One bowl of an oat-based breakfast cereal and a sandwich made from oat-flour bread would reach the recommended daily level of beta-glucan.

Nutritionist Dr Carrie Ruxton, whose report is published in the British Food Journal today, said: “This review provides further evidence that regular oat consumption is an effective dietary strategy for helping reduce cardiovascular disease risk.”
Fifteen of the studies found regular consumption of oats cut total cholesterol levels among the 1,450 volunteers.

In 13 studies, cholesterol levels were reduced “significantly” by up to 17 per cent. Three reported big reductions in harmful low-density lipoproteins and several found eating oats regularly boosted “good cholesterol”.
Oats are more likely to be eaten in their wholegrain state, which maximises nutrient levels.
Common oat-rich foods include muesli, cereal bars, oat biscuits, porridge, oat breakfast cereal and oat flour bread.

Dr Ruxton said: “Everyone knows that porridge oats are a healthy food but what this review shows is that a wide range of oat-containing products, such as breakfast cereals, bread, cereal bars and oatcakes, have the capacity to help lower blood cholesterol.

Wednesday, 4 February 2015

How to Train Your Abs

Your abs are no different than your other muscles. 

Work them hard within reasonable repetition ranges. Use variety, such as repetitions to muscular fatigue at 8-12, 15-20, or 25-40. Mix it up like you'd do with other exercises. Ensure you do your repetitions at a deliberate rate concentrate on perfect form rather than quantity.

Abdominal Training Routine

Workout 1:
Trunk rotation - 2 x 15-20 reps
Trunk flexion - 1 x 8-12 reps

Workout 2:
Trunk flexion - 2 x 15-20 reps
Trunk lateral flexion - 2 x 8-12 reps

Workout 3:
Trunk rotation - 1 x 25-35 reps
Trunk lateral flexion x 1 x 25 -3 reps

Workout 4:
Trunk lateral flexion - 1 x 10-15 reps
Trunk rotation - 2 x 20-30 reps

Workout 5:
Trunk rotation  - 1 x 25 - 35 reps
Trunk flexion - 2 x 10-15 reps

Workout 6:
Trunk rotation - 2 x 10-15 reps
Trunk flexion - 1 x 25 - 35 reps  

The Best Foods To Burn Belly Fat!

Eat these foods as snacks or as part of your eating program, try to combine as many as possible with each meal. Remember the easy way to ensure you are eating the right foods is to try and have as much colour as possible on your plate at all times.

Combine eating well with a well structured exercise program, and allow your self a realistic time frame to achieve your goals and you can not fail.... it's that simple!

Monday, 2 February 2015

Define Your Motivation

Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.

"Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin's Press, 2000). "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible."

The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term. That's why it helps to ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD, a behavioural-medicine specialist at Northpointe Health Centre in Berkley, Michigan. These eight strategies will help strengthen your mind-set.
You probably have lots of reasons for wanting to lose weight. Not all, however, may be good ones. "If your decision develops primarily out of pressure from someone else, your conviction to succeed could diminish over time," says Stettner. "To ensure success, you need to develop the will to improve your life, not someone else's vision of it."

Start by listing all the reasons you can think of for slimming down. Highlight any that include other people. Rewrite the list, omitting the highlighted items. Next, inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; eventually, they'll also invite the instinct to rebel. (Test the theory: Stand in front of a piece of chocolate cake and tell yourself over and over that you must refuse it. You'll instantly want to dig in.) Translate each "have to" into a "want to." If your reasons lose their relevance, pare down the list again, until you find two or three of the most compelling motivations.

Choose an Attainable Goal

Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year. But be careful about relying solely on figures. "A number on the scale isn't a goal; it's a measurement of success," says Bonnie Goodman, a psychotherapist based in Fort Lauderdale, Florida, who specializes in behavioural therapy. 

Design Your Own Plan

Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.

Visualize the New You

A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes, breathe deeply, and picture yourself healthier and slimmer," suggests Goodman. How do you walk? With your head held high. How do you dress? More boldly. How do you feel? More confident, energized, and proud of your achievements.

Get Your Priorities Straight

Start by making "commitment appointments." First thing in the morning, set your goal for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible.

Uncover Emotional Obstacles

Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions. 

Celebrate Every Achievement

"Rewards reinforce positive behaviour, but only if they're meaningful," says Goodman. "When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress."

Forgive Yourself

"If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgemental thoughts," says Wilbert.
Berating yourself won't foster the courage you need to dust off those cookie crumbs and move on. A momentary slip won't register on the scale. Turning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight.