Diet and Fitness » diet and fitness http://www.prairie8.org Complete Guide in Diet and Fitness Wed, 08 Sep 2010 19:37:04 +0000 http://wordpress.org/?v=2.8.5 en hourly 1 Diet And Fitness http://www.prairie8.org/diet-and-fitness.htm http://www.prairie8.org/diet-and-fitness.htm#comments Mon, 19 Apr 2010 12:37:21 +0000 Engy http://www.prairie8.org/?p=347 Diet And FitnessThese things are necessary to achieve a Nutrition and Training Plan Exactly to who managed to lose the maximum amount of weight in the shortest possible time.

1. Focus on losing fat and not losing weight, the stress of not Decrease Your Metabolism Weight Loss and Diet Makes You Rely on Extreme. Subject to greater hunger only makes you lose more fluid than fat and muscle. Weight loss would be higher but would not be fat and your body is limp.
2. Eat 6-8 Small Meals Every Day with emphasis on lean proteins, fruits and vegetables. You must have a nutritional plan and invest a few hours of your day off preparing as much food as possible for the following week. A good strategy is to eat every 3 hours.
3. Eat breakfast. You have to make this meal part of your daily ritual into your plan to increase your metabolism. At least eat lean protein, drink Green Tea and eat fiber-rich fruits way to start your day fat loss.
4. Eat healthy fats. Healthy fat sources include nuts, fish, olive oil and flax oil. I use 6 grams of fish oil daily.
5. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels or junk food or sweets as a snack in the afternoon, replace them with almonds, salt or added sugar (eating the same number of calories).
6. Eat Food High quality that will help you control your Blood Sugar, Insulin Levels, and Energy Levels. The management of insulin will help you lose fat and prevent you to increase body fat. The level of hormones is the factor # 1 among the most ignored by the weight loss programs.
7. Ingested 1.14 grams of protein for every pound of your lean body mass. If not know what your lean body mass, then just eat 1 gram of protein per pound of your body weight. But if possible, stick with the previous recommendation of lean body mass as this removes excess body fat when calculating protein needs.
8. Do not drink alcohol. Alcohol intake you can quickly add hundreds of calories, alcohol also prevents you burn more fat. Alcohol intake can also reduce testosterone levels, say a big NO to alcohol to men who want to be slim.
9. Green Tea Drink plenty of water. Although I personally do not think any of these two speed up your metabolism, if I think that help prevent a slowdown in metabolism. Not to mention that these are your 2 healthiest choices in beverages.
10. Keep A Consistent Sleep Schedule. Do not stay up all night in activities, and if possible avoid working evening shifts or at night. If you have to work shifts, working towards the bottom of the letter with the other principles.

Use A Strength Training Program with moderately heavy weight (that allows you to complete a perfect 8 repetitions for each set in each period) and interval training as the most efficient form of training to increase your metabolism. Each 3 times a week.

That is why the training is effective and efficient Turbulent. It is a combination of strength training with free weights and dumbbells, with interval training to increase your metabolism and make burning fat lose weight faster.

If your metabolism has been slow due to a diet or unhealthy lifestyle, sedentary, then follow these tips to help you get back on track to lose fat and gain muscle.

Once you correct your metabolism, you’re on your way to Lose Weight forever.

You’ll be ready just in time for summer. Just follow these councils and be consistent in your nutrition and training you get in shape once and for all.

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]]> http://www.prairie8.org/diet-and-fitness.htm/feed 16 Fitness Routines for Women http://www.prairie8.org/fitness-routines-for-women.htm http://www.prairie8.org/fitness-routines-for-women.htm#comments Mon, 08 Feb 2010 13:06:26 +0000 Kapplak http://www.prairie8.org/?p=228 fitness routines for womenThe woman’s body has more fat than men, therefore fitness routines for women should be more stringent than those of men. In addition, when you exercise in most cases the workouts for women are more focused on weight loss and fat burning in obtaining a well defined musculature.

Between physical workouts best known are:

Squats: This exercise works the legs and buttocks. The exercise is performed while standing with legs apart to shoulder width apart and needs to be lowered slowly and upload the same way. If exercise is performed with weights its result will be maximized.

Tape or treadmill: This exercise in the gym is one of the most important to burn calories, the best is to exercise at least 30 minutes per day.

Weightlifting: for these exercises should use dumbbells, perform and use the press rowing, weight training is ideal for toning muscles.

Lateral Raises: This exercise should be done on the floor with a mat, the position to do it is placing on the one hand, lift the leg as much as possible without bending the knee and reaching the peak is due to start down the leg very slowly. This exercise is ideal for working glutes and abductors.

Pilates is a very comprehensive and one of the most used at the time to lose weight and tone the body. He often works with weights, pulleys and ball gymnastics. This method works all the muscles. The fact begin practicing Pilates leads to optimum physical capacity which is beneficial when performing any type of physical education.

It is always advisable to follow the advice of a professional training whatever you choose to make this reach optimum levels and consistent with the needs of each woman.

]]> http://www.prairie8.org/fitness-routines-for-women.htm/feed 10 Erroneous Diets II http://www.prairie8.org/erroneous-diets-i-2.htm http://www.prairie8.org/erroneous-diets-i-2.htm#comments Sun, 24 Jan 2010 23:25:07 +0000 Riana http://www.prairie8.org/?p=188 Erroneous Diets

3. Atkins Diet

It is a diet of so-called decoupled, which prohibits mixing carbohydrates and fats, as it states that carbohydrates prevent fat burning.
Allowed to eat all fats and the amount to be spread over six meals a day. It enables all types of meats, sausages, eggs, fish and seafood (except oysters, clams and mussels), semi-cured and cured cheese, butter and margarine, lard, pork rinds, mayonnaise, cream, pate, olives, oil and vegetables.

It is a diet rich in fats and very low in carbohydrates, making it a diet that may produce acetone (ketogenic). Its only advantage that reduces appetite. However, the disadvantages, which are many, make it a dangerous diet:

  1. Increase of uric acid resulting from burning protein.
  2. Increased cholesterol due to the large amount of fat is taken, and consequently can cause cardiovascular problems.
  3. Gallbladder problems and constipation.

At first weight loss is done using the glycogen stored and removing water. From the third and fifth day glycogen stores are depleted so the brain will draw its energy to burn protein, strained the muscles, and fat, producing acetone (ketone bodies), which in turn causes halitosis.

4. Diet Montiñac

It is almost equal to that of Atkins, prohibiting mixing fats with carbohydrates, but it gets a certain amount of alcohol (a glass of wine with meals). It is based on not consider the calories in food, but their glycemic index (ability to raise blood glucose).

Distinguishes two types of food:

  • Foods with “bad carbohydrates”, which are those with high glycemic index (rise much sugar in the blood). Are potatoes, carrots, honey, chocolate, sugar, sweet drinks, white bread, refined flour, polished rice, nuts.
  • Foods with “good carbohydrates” (slightly elevated blood glucose). They are brown rice, whole grains, peas, beans, fresh fruit, chocolate, etc..

According to this diet, foods can be fried (no batter) and recommended to take the fruit away from the food and dessert ever. This diet emphasizes avoiding “bad carbohydrates” but, paradoxically, can freely take red meats, fish, eggs, meats, fatty cheeses, etc..
The excess of these foods causes increased cholesterol, triglycerides and uric acid, with consequent negative effects on the cardiovascular system.

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]]> http://www.prairie8.org/erroneous-diets-i-2.htm/feed 2 Erroneous Diets I http://www.prairie8.org/erroneous-diets-i.htm http://www.prairie8.org/erroneous-diets-i.htm#comments Fri, 22 Jan 2010 09:24:36 +0000 Riana http://www.prairie8.org/?p=185
Erroneous Diets

Every day, lots of wrong diets that are followed faithfully by many gullible and that not only do not produce an adequate weight loss, but can be harmful to health.

1. Diet Water
2. Very low calorie diets
3. Atkins Diet
4. Diet Montiñac
5. Hollywood Diet
6. Macrobiotic Diet

1. Diet Water

It consists of drinking only water and vitamins and mineral complexes. On this diet, glucose needed by the brain will be extracted glycogen (a type of carbohydrate) stored in the liver.
After the first days, the glycogen stores are depleted and the brain gets the 100 grams of glucose need per day from protein.
The muscles and other body obtain energy by burning fat in a process that generates acetone, a substance that removes the feeling of hunger.
The use of proteins, which are plastic material of the muscles and other parts of the body, makes them suffer a deterioration in structure and function, making them especially dangerous when it affects the heart muscle.
The basal metabolic rate, which would be our caloric needs if we were to no activity, is reduced and tend to decrease in physical activity. If it continues to insist on water diet, muscle failure risks, especially the heart, which can kill the patient
When the diet is abandoned eventually gain the weight back, but recovery of the muscle is slow and difficult, especially the older the patient has.

2. Very low calorie diets

It is known, in general, VLCD (very low calorie diet). They provide 400 to 600 calories a day and are available in powder form, bars or shakes.

  • Include the proteins necessary to prevent damage to the body due to lack of protein, but provides little carbohydrate, so the energy we need is obtained by burning fat, thus increasing the acetone (ketone bodies).
  • Lack of fiber that should be managed separately to avoid constipation.
  • You should eat always with 2 or 3 liters of water a day.
  • Often there is an increase of uric acid, which is to be treated with medication.
  • By providing such a small amount of calories the body, reducing energy needs and spends far less, thereby preventing the weight loss is as dramatic as expected.
  • For all this, such diets should be used only when there are special circumstances which warrant a rapid decrease in weight (respiratory failure, sleep apnea ..) and always managed by a doctor.

Do not use when you have a disease, such as heart failure, kidney or liver disease or who has ever had a myocardial infarction or cerebral thrombosis, etc..

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]]> http://www.prairie8.org/erroneous-diets-i.htm/feed 5 Diet To Reduce Intestinal Gas http://www.prairie8.org/diet-to-reduce-intestinal-gas.htm http://www.prairie8.org/diet-to-reduce-intestinal-gas.htm#comments Mon, 18 Jan 2010 08:31:56 +0000 Riana http://www.prairie8.org/?p=181 intestinal_gas

  • It is recommended to chew food well, eat slowly and drink fluids, especially aerated beverages.
  • Do not make food too heavy or strong seasoning.
  • Use herbs to help digestion: rosemary, sage, thyme, fennel seeds or fennel (bulb like an onion), Melissa, alcarevea, summer savory, …
  • Avoid foods or high-fat dishes: fried and battered badly drawn (with excess oil), fatty stews, sauces with excess fat (cream, butter, lard, bacon, pastries and strong cheeses …), fat pastry (puff pastry or puff pastry, the pastry, butter, creams, cream, mocha, chocolate, etc.).
  • Cook the pasta well to not give rise to digestive discomfort and help prevent type bread freshly baked baguette, flatulent vegetables and beans cooked whole fatty ingredients of animal origin (best taken only with vegetables and rice or potato) .
  • A prolonged soak (over 8 h) and boil half of firing, decreases the possibility that legumes cause flatulence. If you still feel bad, try to pass them by Chinese or food mill.
  • The yogurt contains bacteria that help balance intestinal flora and are therefore especially recommended.
  • Replace coffee, decaffeinated tea and peppermint tea, anise, fennel or sage or add a few grains of anise, fennel or cumin to an infusion of chamomile, helping digestion, and mint, that relaxes the muscles of the colon (large intestine), which helps relieve the discomfort of excess gas.
  • In case of constipation, should not be abrupt changes in diet in terms of fiber content, and they can create more gas and intestinal pain, even diarrhea. The appropriate approach is to introduce progressively greater number or frequency of consumption of high fiber foods: vegetables cooked whole or pureed without passing them by the Chinese or food mill and salads, fresh fruits, vegetables, cooked according to the guidelines that have been mentioned, whole grains fruit, nuts and dried fruits.
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