Boosting Your Metabolism by Eating More?

What's the number one easiest way to lose weight? By boosting your metabolism! Boosting your metabolism is the key to passive fat loss. The faster your metabolism is, the more calories you'll burn throughout the day. Wouldn't it be great if there were a way to boost your metabolism and lose weight without going on some fad diet? There is, and for most people, it means eating more food!

The very first thing most people do when they want to lose weight is limit the number of calories they eat in a day. In a way, they're on the right track. In order to lose weight, you need to create a calorie deficit in your body. One way to do this is to eat less. So what do these people do? They cut out a meal or two.

That's a sure fire way to cut calories, and a sure fire way to not lose weight! The problem with this technique is that the body regularly thinks it's being starved. It goes into self-preservation mode and begins to store every single calorie you eat as fat! The results seen from this type of diet start with a 5 pound loss of weight in a week, followed by absolutely no fat loss with huge drops in energy and motivation. Have you experienced this? Most people have.




Instead of starving the body of calories in hopes of losing a pound, eat many meals a day. It sounds counterintuitive, but it's an unstoppable way of boosting your metabolism. So how many meals are right for you? The typical person should eat 6-8 meals a day. This does not mean 6-8 full course meals like you might be eating now. You still need to limit your calories. Follow this formula to learn how many calories you need to be eating:

• Measure your body weight in pounds.
• Multiply that number by 12. The resulting number is the total number of calories you need to eat per day to lose weight.
• Divide the number of calories you need to eat per day by 7. This number is the rough amount of calories you should eat per meal to achieve the desired total number.

Start this process today and start boosting your metabolism. Find your desired calories per meal with the above formula, and plan out a daily meal plan with that amount of calories per meal for 6-8 meals. I find it easiest to use the same meal plan every day for a week. Then, the following week, measure your bodyweight again and make adjustments to your meal plan. Before long your metabolism will be in fast forward and you'll be burning more calories watching TV than most people burn jogging!

Article Source: http://EzineArticles.com/expert/Daniel_Broderick/715396

How To Lose Belly Fat - Hint, No Cardio, Situps, or Diet - Lose 4 Inches of Belly Fat in 26 Days

You want something new and exciting... and that's what I have for you. Here's how to lose belly fat (specifically - lose 4 inches of belly fat in 26 days) without any diet, situps, or the typical bogus cardio stuff like running on a treadmill.

Here are 3 out-of-the-ordinary belly fat exercises that will allow you to lose belly fat fast.

Lose Belly Fat Exercise #1: The Belly Rub

This is my favorite belly fat exercise and it takes all of 40 seconds to do. First, you need to rub your hands together for 10-15 seconds to create kinetic heat energy (I'll explain briefly). Next, you take 1 hand and start rubbing around your belly button in small circles.




Rubbing your belly in circles should last about 25-30 seconds. That's it. Do 3-5 minutes of this each day.

Ok, now the idea behind that. Belly fat (all fat) doesn't like heat. Any type of environment where your core body temperature gets elevated increases your body's fat burning abilities. So by rubbing your hands and creating kinetic heat energy... and then rubbing one of those hands on your belly... you're creating a localized area of higher internal temperatures.

And... it's right on your belly fat. The heat from your hands pass through your skin and right into the belly fat deposits. This heat will help "persuade" and loosen up some of the fat to dissolve or break off and be carried away in the blood.

Soon after that, that fat will be excreted by you in either your urine, feces, or sweat.

Oh yeah, 1 quick tip before I go on to the next belly fat exercise. To generate more heat quicker, lick one of your hands before you rub them together. Seriously... it works!

Lose Belly Fat Exercise #2: Vacuum Pose

This exercise is similar to sucking in your belly, but there is a key difference. While standing up, you need to visualize your belly button getting sucked into your lower back when you do this. This will help you to suck in your belly at the correct point... which is your belly button.

Lead with your belly button when you suck in your belly.

This exercise doesn't provide much for weight loss, but it's the quickest way to lose inches from your waist while toning up your belly. I'll repeat that. This exercise is the quickest way you can lose inches from your waist!

Anyway, when you do the vacuum pose, suck in your belly for a minimum of 15 seconds each time. Eventually, try to build up to holding in your sucked-in belly for 1 minute at a time. Do this exercise for 5 minutes everyday.

Lose Belly Fat Exercise #3: Jumping on a Mini-trampoline

Ok, first off, you can get a mini-trampoline for about $25. Wal-Mart has them. Now, this is probably my favorite piece of equipment. It allows me to stay home to workout. You're going to jump on the mini-trampoline, but it won't be like that typical gym cardio.

I want you to jump on it for 2 minutes at a time. Nothing more. Now, don't worry... you don't need to jump high for this to be effective. In fact, you barely lift your heels off the thing. A lot of times, my toes don't even leave the surface of it... just my heels lift off and sway left to right in a nice rhythm.

What I found that works best for me is to do these 2 minute intervals during tv commercials. The typical tv show has about 22 minutes of commercials each hour. So there's your 22 minutes of working out... without you having to make a special trip anywhere.

The 22 minutes breeze by... all the while as you watch tv. What can be better than that?

Now, you don't need to limit yourself to just doing these during tv commercials. Do them whenever. What I do is I jump on it for 2 minutes whenever I get a chance... morning, afternoon, or night. The 2 minutes here and there add up. But I also have a routine of doing them while I watch my favorite tv shows at night... 4 days a week, 22 minutes each night.

So how did I do?

Did I not deliver on my promise to give you some cool and fun belly fat exercises! And yes... I had 1 client who lost 4 inches off her waist in 26 days doing just these 3 exercises... without making any changes to her diet or exercise routine. I've also had numerous other clients lose 2-3 inches in a month doing these.

If you don't know how to lose belly fat after reading this article, I don't know what to say. This is not brain surgery. You just need to get up off your butt and do these things. Now go lose some belly fat before you make me mad! Smile. Kidding.

Jennifer Jolan is a popular weight loss consultant and author of the best selling "Ultimate Diet Guide" ebook. She has helped over 3,700 women with her intensive 1 on 1 email coaching.

If you're sick and tired of getting the same old boring and tired weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

Article Source: http://EzineArticles.com/expert/Jennifer_Jolan/141264

Intense Workout Routines - How Intense is Needed For Fat Loss?

It is quite obvious that in order to burn A LOT of fat, you will eventually have to deal with a lot of intense workout routines to accelerate results of your chosen diet, assuming you have chosen a 'comfortable' eating pattern with more-than-average calorie deficit. Some may have no idea how intense they should be. Is it low intensity for beginners and progress or high intensity for fast results?

Push yourself but not too much that you get beat and are mentally drained to do other things in life

Brad Pilon is one of the best bloggers I have encountered in the fitness industry. He believes that a good workout routine is a combination of workout routines and diet to become very lean. A mindset of workout routines to create muscle, muscle definition and accelerate fat burning without being too bulky is the way to go while letting a diet pattern with a large calorie deficit deal with fat loss.




The Effect of Low Intensity in Fat Loss

There was some time decades ago where fat burning has only one way: and that was to spend a lot of time doing a low intense cardiovascular exercise (a.k.a walking on a treadmill or the gym bikes) to get to a 'fat burning zone' for fat loss. There are still times that I see people do this in the gym, especially for beginners. Maybe because of lack of information on what really works or as a beginner they just follow what every one else does.

Studies have shown that interval workout routines burn more fat than low and long cardiovascular exercises sessions. To put it this way, you will not burn as much calories and may be wasting a lot of time doing a lot of cardiovascular exercises where it can be spent in short, intense workout routines and then spending time on other things.

Interval Training Workout Routines Works Best But Not Too Much

Interval training involves an interval between moderate effort or short rest then a burst of sudden, quick and aggressive work. Not all people are designed for high intensity workouts like interval training, and the good thing is it can be toned down according to your fitness level.

In a treadmill, 10-15 minutes is more or less good if you are just starting out. Walking for a minute then running as fast as you can for 30 seconds is the ideal pattern of interval training.

Too intense workout routines can result to a situation like: getting really tired and beat up then doing nothing and just eating for the rest of the day. Brad Pilon calls this the Activity Sine Wave, which means over compensating with rest due to an intense workout.

Rusty Moore of fitness black book has used the term H.G.H flush to indicate an 'ideal' workout routine intensity. You can simply determine if your efforts are enough if your skin feels hot and experience some shortness of breath.

You will still dictate the intensity of your workout routines. Push yourself but not too much that you get beat and are mentally drained to do other things in life. Fat loss can be achieved by a diet pattern so you do not have to get pressured by pushing yourself too much in your exercise routine.

Article Source: http://EzineArticles.com/expert/Ryan_Ferrer/736337

Paleo Diet Recipes: Breakfast, Lunch and Dinner

Paleo Diet and recipes
On first impression you may be thinking that, like most diets, the Paleo diet is going to be too restricting/complicated and mealtimes could become an 'issue'. Not in the least! Do not even consider for a moment that Paleo diet meals and recipes are going to be boring, complicated or lack in variety. Paleo diet recipes result in wholesome flavoursome meals.

Protein plays a vital role in Paleo diet and meals should consist of approximately 60% to 70% percent of your daily food intake. The balance of course being fruit, vegetables, nuts and seeds with additional oils used in preparation of the meals such as avocado oil, nut oils etc.

NO GRAIN OR DAIRY IS TO BE CONSUMED

Remember shop fresh, organic, natural and wild. To be totally Paleo, eat seasonal as well - this of course being carbon footprint friendly.

Lunch and dinner Paleo diet recipes and meals can be adjusted according to your own personal lifestyle and requirements. To start out take your usual recipes and merely substitute the 'cannot have' with a 'can have' - you will be amazed how quickly you adjust and how capable you are of making your own Paleo diet recipes.




Some ideas for your three main Paleo diet meals for the day:

Breakfast:

1. 2 Poached eggs on a bed of lightly panned spinach
2. Bowl of mixed berries with nuts and cashew cream
3. A 2 egg omelette with filling of your choice eg - no dairy though
4. Chicken liver and bacon with grilled tomato.
5. Fruit smoothy of choice eg banana and nut; berries and fresh coconut blended with ice cubes.
6. Steamed/grilled fish with grilled tomato and mushroom.
7. Absolutely nothing wrong with having the leftovers from dinner the night before.

Lunch and Dinners
These can be adjusted according to your daily routine.

1. Mushroom burger with salad
2. Roast chicken, vegetables and salad
3. Meat and vegetable kebab with broccoli and walnut salad
4. Bolognaise - made with zucchini spaghetti
5. Prawn, avocado and fresh asparagus salad
6. Wholesome chunky soup.
7. Steak, vegetable bake and salad.

Sauces/Dressings
Salads and vegetables can be enhanced with various sauces and dressings eg any easy to make dressing of the combination of honey, lemon juice, seasoning and fresh, finely chopped herbs of choice. Paleo tartar sauce made from Paleo mayonnaise can be added to seafood, be it fish, shellfish or crustacean. A basic Paleo diet recipe for mayo is as follows:

3 - 5 Garlic cloves peeled (large)
Approximately 2 cups of organic olive oil
2 room temperature, lightly beaten free range egg yolks,
juice of 1 organic lemon
small quantity of lukewarm waster

Crush garlic cloves into a paste and add to the lightly beaten egg yolks. Lightly beat with wooden spoon until the mixture turns pale yellow.

While blending the garlic and egg yolk very slowly (drop by drop) add 3 tablespoons of the olive.

Blend gently until the mixture is thick and creamy then add ½ to 1 tablespoon of water and 1 teaspoon of the lemon juice.

Continue stirring while adding the olive oil in a very fine stream. If the mixture becomes too thick once again add 1 teaspoon of water and 1 teaspoon of lemon juice.

Continue like this until all the oil is used.

Always mix by stirring in one direction only.

Should the mixture split - put it over into a clean bowl and add a teaspoon of lukewarm water and mix continue like this until fixed.

Most important have fun inventing your very own Pale Diet recipes and meals.

Article Source: http://EzineArticles.com/expert/Jamie_S_Cole/998577