Sunday, 26 February 2017

A Sample Of Weight Loss Exercise Program

Losing weight is most of all a matter of burning more calories than you eat. Nonetheless, you shouldn't ignore the need for strengthening your muscles in order to gain a beautiful and lean body. 

We are all unique human beings, therefore what works for one, may not work so well for another. This is why the best weight loss exercise program is the one developed especially for the person who's going to follow it through.

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When developing your weight loss exercise program, you have to consider a few factors that may influence your success:
- the daily amount of time you can dedicate to your weight loss plans
- your current fitness state
- your current weight
- any medical conditions you may be suffering from


Don't forget that you should basically burn more calories than you eat, so try to restrict your food intake, otherwise you'll have to workout truly hard to compensate. If you want to make yourself an idea about this, one hour of power walking burns about 240-250 calories. If you eat 2500 calories a day, you'll have a hard time burning them off.

Here's a general 10-week weight loss exercise program you can start from when developing yours:

For the first three weeks, you're going to exercise 3 times a week, as it follows:

- 10 minutes warm-up which could be anything from a short power walk to squats, sit-ups and various bends.

- 15 minutes cardio workout. You shouldn't aim to exhaust yourself. Try to get your heart pump a bit faster, but don't overdo it. It is more important to be able to maintain a steady pace for the entire 15 minute duration of the workout rather than exhaust yourself in the first two minutes and stop. 

- 5 minutes cooling down. Stretching is a powerful cooling down technique, so you may want to learn how to do it properly.

- short series of lateral pulldowns on the cable machine, front raises with dumbbells, biceps curls and triceps pulldown with rope.

As you get stronger, you want to add some core training into your exercise mix. Consider plank exercises, crunches on a stability ball and bicycle crunches. Alternate them with cardiovascular training.

Next you should take care of your lower body as well. Jogging on the treadmill is a perfect routine to try, especially that you can set up the speed and the angle to suit your fitness level. Consider adding several series of lunges with dumbbells, leg curls on machine and squats on the stability ball.

As you progress, you may increase the amount of cardio exercise per each session. Always remember to cool down after cardiovascular workouts. When you feel you got stronger, you may want to switch to a new set of dumbbells, so that you can reach fatigue by the end of each set of exercises. 

If you can, it's best to use Saturdays for taking 30-45 minutes walks or for training on the stationary bike. You should see results within the first four weeks or so.

Wednesday, 22 February 2017

A Vegetarian Weight Loss Diet Can Result...

Many people assume that living a vegetarian lifestyle automatically means you are thin and in good health. However, it's just as easy to overeat or choose unhealthy foods on a vegetarian diet as it is a conventional diet. 

Choosing to go on a vegetarian weight loss diet can result in better health if you do it right, but there are special considerations with a diet of this type.

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Eliminating meat from your diet doesn't guarantee weight loss. Many foods are vegetarian, but can still sabotage your diet. Potato chips, candy bars, and buttered rolls are all vegetarian foods, but these foods can lead to weight gain if they are eaten to excess.


Vegetarian meat substitutes, such as soy hot dogs, can be highly processed and often contain too much fat for a healthy diet.

It's possible to lose weight by counting calories, carbs, or simply by limiting portion sizes. Any of these are possible with a vegetarian weight loss diet. Most popular diet plans can be followed while choosing vegetarian or vegan foods. 

Even the Atkins plan, which is known for high meat and fat consumption, offers a vegetarian alternative known as Eco-Atkins.

It's important to consume enough protein, no matter what type of diet plan you follow. Vegetarians can get enough protein from a wide range of foods without eating meat. Most vegetarians eat eggs and dairy products that contain protein and other nutrients. Plant foods also contain protein, allowing dieters to meet their daily requirements for this nutrient without difficulty.

Vegans do not eat eggs or dairy products, so they must get their protein from plant foods such as beans and tofu. Most plants contain some protein, and they also contain many other beneficial nutrients. For example, a cup of cooked brown lentils contains 18 grams of protein and 16 grams of fiber, along with many antioxidants. They offer a large nutritional punch for the calories, making them a good choice for many dieters.

Vegans often choose dairy substitutes such as vegan cheddar cheese. These products are usually highly processed and contain large amounts of fat, and don't offer many nutrients. They may not always be the best choice for people on weight loss diets. However, it's important to read the labels because some products are acceptable and helpful on a diet.
Most vegetarians are willing to eat almost any vegetable, ensuring they get all of the vitamins and minerals they need to live a healthy life. Selecting foods from every color of the rainbow is important to meet your nutritional needs. Vegetables and fruits are also very satisfying, so it's easy to fill up on low calorie foods while you lose weight.

A vegetarian diet can be very nutritious and lead to successful weight loss. However, it's important to avoid the same pitfalls that plague other dietary lifestyles. Eliminate junk food from your diet, and be sure to eat a wide range of fruits, vegetables, and healthy sources of protein. You can lose weight and become much healthier on a vegetarian weight loss diet.