Archive | August, 2018

How to Safely Start Running for Weight Loss

Did you know that running is one of the best ways there is to reduce weight? There may be other, easier ways, but when it comes to effectiveness, there are very few other strategies that can compare to running. If you think that this is easily done, think again. Running requires a lot of self-discipline and hard work, so you need to be prepared and committed. Below are a few important tips that will help you to start running for weight loss as safely as possible.

Consult Your Doctor

It's a good idea to visit your doctor for a full check up before you start running. This assumes more importance if you:

  • have been inactive;
  • are overweight;
  • have heart problems; Egypt
  • any other health issues.

In any case, getting a clean bill of health from your doctor is a good idea if only because it will help you identify any potential problems before they occur.

Purchase a Proper Pair of Running Shoes

Finding good running shoes is very important. Shoes, not only protect your feet, but also support them when you run. Running shoes are not the same as other shoes, and will have extra cushioning to absorb the impact of each stride. Running shoes should also be just tight enough to support your feet without being uncomfortable. Make sure that you get runners that do all this, or you could stop running even before you have begun.

Warm Up Properly

Warming up is another very important aspect of a running routine. A proper warm up will reduce wear and tear on your joints, muscles and tendons by limbering them up, and being limber, will help you settle into your rhythm quickly and easily. Starting to jog before you adequately warm up can cause damage to such an amount that the pain can become so unbearable that it even affects the way you walk.

It is advisable to start with a brisk walk for five minutes before running, jog slowly for another ten minutes and then stop and carry out some runner's stretches. This will help your body arrive at the optimal temperature for you to start running with greater ease.

Never Diet When you Run

Even if the primary reason behind you starting to run was to reduce weight, it is really not advisable to diet when you start to run. A better option would be to eat healthy, nourishing food and cut down on the junk food and snacks.

Relax When You Run

This is another important aspect behind running. Correct posture is important, not only because it will help you run better, but because it will help you relax the rest of your body when you run. Hold yourself erect and look ahead. Do not look down or lean forward. Relax your shoulders and arms and try not to clench your fists.

Drink More Water

Water will hydrate better than other fluids. When you run, you sweat thereby losing a lot of the vital water in your body, therefore leaving it dehydrated. Ensure that you drink water at least an hour before and after your run, and keep drinking water throughout the day to ensure that your body is always well hydrated.

Include Strength Training as Part of Your Routine

Even if this is not part of running as such, strength training will help you to build more muscle mass while burning off some more of the fat. This is, however, a long-term plan because building up your muscle mass actually takes longer than losing a couple of inches here and there.

Running for weight loss really works as running is a great calorie burner. Following the above tips will help you be more successful at achieving an enjoyable start to a running regime.

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How to Strengthen Your Throw From the Outfield in Softball

Although the ball is larger and the bases are closer together, arm strength in playing softball is no less important than in playing baseball. Ironically, because everything involved with a softball field is smaller than the regular baseball field, arm strength for quickness is possibly of greater importance.

These four exercises will help build the muscle mass required to increase strength in the primary throwing muscles. This is in no way a total strength conditioning program, as the lower body, legs, also play a pivotal role in the overall process.

Arm Circles

To perform this exercise, stand with feet shoulder width apart, raise both arms to shoulder level height, begin rotating your arms forward in small circles for 15 seconds, then reverse your circles for 15 seconds. Drop your arms to your side and shake it out.

Perform 10 reps of arm circles daily, increasing your time duration 5 seconds daily until you reach maximum endurance, as with all exercises properly performed, the will let you know maximum performance.

This exercise will increase flexibility, balance and stamina and endurance of the rotator cuff muscles.

Exercise, Resistance or Surgical Bands

Any one of the above training aids will suffice for this exercise.

Attach the band to a stationary object, door, install a hook or whatever, as long as it’s attached at least a foot above, and preferably higher, than your height.

Grasping the unattached end of the band, come to your plant position, left foot forward if right handed, right foot forward for lefties, your arm will be at shoulder height in the L position, hand close to ear.

From this position, using your arm and shoulders, pull the band forward as if you were completing your pitching motion, finishing with your hand at your opposite hip.

Jobe Exercise

This exercised is named after Frank Jobe, Los Angeles Dodgers Baseball Team Physician, and was originally created as a rehab exercise from an arm injury, but Nolan Ryan began using it as a regular strength exercise, and as they say, the rest is history.

To perform this exercise, stand feet shoulder width apart, hold a 1 – 3 Lb. weight in each hand, which are at your side. Slowly raise your arms straight out sideways, until your arms are at shoulder level, then slowly lower them back to your side.

Perform 3 sets of 10 reps each. As you gain strength you can either increase the number of reps you perform, or increase the amounts of the weight, but Do Not Exceed 5 Lb weights as it then begins to stress instead of strengthen the muscles.

Long Toss Exercise

Just as the name indicates, it involves playing catch and throwing the baseball farther distances as your strength increases. Begin this exercise throwing @ 50′ apart, increasing in 10′ intervals until reaching 100 to 110 feet apart.

It’s important to realize and remember, although the drill is Long Toss the number of throws and frequency also has an impact on the drill. You’re better off making less throws per session and throw greater distances and more sessions.

***Be sure to always stretch and warm the muscles before beginning the long toss or your risk of injury will skyrocket. ***

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Grow Taller Quickly – How To Grow A Foot Taller In A Week

Unfortunately, if you are looking to grow taller quickly by a foot in about a week then I hate to tell you that there is no way that this is going to happen at all unless you start walking on stilts, no matter what anyone says, it just won’t happen. You can, however, over time grow taller quickly by at least 2 inches dependent on how much effort you are willing to put into what I am going to show in the following article.

Many people are looking for quick fixes that are going to help them increase their height in a week or similar but that is what we call wishful thinking. You are not going to find some sort of height increase machine, creams or pills that will boost your growth hormones but this in fact is something that you are just going to end up wasting money on. IF you are looking to climb your way up the height ladder then you are going to have to do this naturally.

When I say naturally I mean that you are going to have to go through all the exercises, stretches and dietary criteria as these methods are in fact the best and fastest methods that you can go through that can help you grow taller quickly.

This does sound like a lot of effort but if you do in fact put in the time and the effort then you will gain the benefits out of it as well. There are many people that have claimed to have up to 6 inches of extra height from going through the natural methods! But what you need to understand is that it did take time for this to happen, this isn’t something where you just take some pills and it starts working, this is like building muscle; you need to be realistic and willing to put the time and effort in to reap the rewards.

So now that all of you know how unrealistic it is growing a foot in a week we can now move forward into the natural methods which while they do take time to go through are very effective and pay off well.

There are many natural methods to take into account when thinking about growing taller quickly, the most popular and easiest are the stretches to grow taller.

These can be done at anytime you have free, may people do these in the morning when they wake up and also in the evening before they get themselves back to bed. The best thing about stretches and exercises is that many of them don’t even need equipment just natural body weight, performing this in the morning when you wake and before you go to sleep can be highly effective and teaming them up with exercises and a diet that is high in not only protein but also high in nutrients such as calcium as well everyday will help you create a routine that will help you grow taller quickly by at least 2 inches.

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A Holistic Approach to Yoga

Yoga is a unified approach to self-development which is designed to balance and harmonize physical, mental, emotional and spiritual health and well-being. While some practitioners of Yoga display extreme flexibility, the heart of Yoga is less dramatic and can be practiced by people of all ages and all levels. Yoga has its roots in the Hindu culture of India. However, the practice of Yoga is nonsectarian promoting health and harmonious living. The word “Yoga” means to join together” or “unite”. Thus, Yoga is a process of integrating and balancing body, mind and spirit. Many of us live in a disjointed manner as our physical, mental, emotional and spiritual needs struggle with each other creating frustration and confusion rather than fulfillment.

To achieve this union, Yoga combines physical postures, movements, mental concentration, deep breathing, meditation, relaxation and good nutrition. In practicing Yoga, the body is consciously moved with utmost care into various specific poses (asanas) accompanied by deep rhythmic breathing. The word “asana” comes from a word that means “easy”. The purpose of the posture is to bring you to “ease” in your body through a combination of stretching, holding, breathing, balance, resistance and mindfulness.

Various poses may help reduce and in some cases relieve various physical symptoms. These symptoms include arthritis, asthma, breathing disorders, back/neck problems, chronic fatigue syndrome, diabetes, headaches, heart disease, infertility, insomnia, pain, PMS, menopause and weight management.

Yoga benefits both the external and internal physical body. Muscles develop tone and strength while flexibility, balance, coordination and energy levels are increased. Glands, nerves, tissues, internal organs and the nervous system are affected in a positive and healthy manner.

One of the muscles Yoga benefits is the heart. Increasing blood volume through the heart reduces blood pressure. Typically in the West we increase blood flow through aerobic exercise. However, certain inverted postures e.g. shoulder stands, and headstands cause more blood to pass through the heart when upside down. Other postures use and squeeze the muscles by crossing the legs, arching the back, kneeling and twisting. Using muscles in this manner demands oxygen from the blood and circulatory system. Yoga improves blood circulation bringing more oxygen and nutrients to every cell, tissue and organ. Poor circulation leads to under-oxygenated, malnourished, polluted cells and as a result poor organ function.

The poses, accompanied by deep breathing, stimulates regeneration and rejuvenation retarding the aging process. The manner in which these movements are performed is an essential element. Yoga is never goal-oriented, forceful, judgmental or competitive but rather a process or life-long journey. In essence, Yoga is a positive approach leading to enhanced fulfillment, self-awareness, peace and quality of life.

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Some Known and Unknown Facts about Creatine

I read recently that over $100 million dollars worth of creatine was sold the past year in the united states alone. With all the hype and attention given to creatine of late there has also been much misinformation almost to the point where now the popularity is reversing in the face of people not knowing whether it is actually a valid supplement or not!

Here are a few creatine facts that you might already know about but should DEFINITELY know about.

Creatine fact #1

Creatine a natural compound. Yes creatine occurs naturally in the human body and in nature. It is not a laboratory generated chemical despite the fact that some variations and extensions of regular creatine that are laboratory created do exist. In its natural form it is called creatine monohydrate and is found in high protein foods like meat or fish.

Creatine fact #2

Loading on creatine is not totally necessary. While bodybuilders in particular have touted the benefits of ‘loading’ up on creatine by taking large quantities of the supplement in the initial stages, research indicates that a period of loading not necessarily any more effective than normal creatine supplementation.

Creatine fact #3

Creatine does not give you more energy when taken before a workout. For creatine to effect the body in particular the muscle tissue, it has to be saturated with the substance (either from loading or long term use) so a shot of creatine before workout will not increase energy. Consistent usage however increases the levels of phosphocreatine which stimulates the muscles ultimate energy source called ATP and boosts energy levels particularly at an intramuscular level.

Creatine fact #4

There are no side effects to creatine monohydrate supplementation. Despite numerous studies into the so called dangers of creatine, not one study has thus far provided conclusive evidence regarding any effects of any kind as a result of creatine taking. Cramps? False. Dehydration? Nope. Reacts with caffeine? Hearsay. Stomach discomfort? None that you wouldn’t have had anyway.

Creatine fact #5

Creatine super supplements are rarely more effective and are overpriced. Outside the normal creatine monohydrate pure supplement, many more expensive variations have popped up promising faster creatine absorption and faster results because of an increased concentration of glucose that stimulates insulin production in the body. This one is actually true. However the exact same effect can be achieved by simply taking creatine in water with sugar, sugar cubes or glucose tablets.

I hope these creatine facts have been useful in your choice as to whether to pursue creatine supplementation or not.

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Why is Aerobics Exercise So Popular?

Since 1970, the aerobics exercise has become increasingly popular. Hundreds of aerobics exercise videos were sold. There are many different kind of aerobics exercise being performed all over the world.

Aerobics exercise is a special type of exercise which generally involves rapid stepping patterns. These steps are performed usually to accompanying music and lead by an instructor who provides the necessary cues. After the 1970 publication The New Aerobics book written by Cooper, aerobics stated to grow in popularity and peaked in the 1980s. A lot of celebrities like Jane Fonda and Richard Simmons began to create their own videos and shows to promote aerobics exercises.

There are two most popular types of group aerobics exercise which are Freestyle aerobics and Pre-choreographed aerobics. Freestyle aerobics incorporate a style of aerobic exercises that include choreography and dance movements. It is mainly practiced to improve suppleness and most of the participants of this aerobics type are women.

However, in spite of its popularity, many people still excuses to not take up any form of exercise. People often claim that they do not have enough time to go to the gym or that gym membership is much too expensive. No matter what excuse is given, aerobics can actually be done in the comfort of the home.

There have been many similar videos since Jane Fonda’s video on exercises came out, so there are hundreds of these aerobics exercise videos to choose from. These videos include low-impact and as high-impact aerobics exercises. There are also specialist videos that cater to pregnant women in and the elderly.

Aerobics actually means with oxygen and this type of exercise uses large muscle groups over a period of time. It is also performed in a rhythm. Oxygen is used to sustain the activity over lengthy periods of time. Aerobics exercises require the muscles to work in great part so as to raise the heart rate to 60 percent to 80 percent of its maximum rate. It should also be continuously performed for at least a quarter of an hour to an hour.

Aerobic exercise can help you maintain a higher heart rate while the oxygen is used to burn the fats. At the beginning of an aerobic exercises session, glycogen is broken down to produce glucose. If there is not enough glucose available, it would result in fat beginning to decompose. When our body starts to use fat as a fuel, it causes a condition which marathon runners describe as hitting the wall.

Lose Weight With Aerobics Exercise

Losing weight is not very easy for most people. Most people don’t really know how to lose weight healthily. This is one reason why obesity has increased tremendously in most parts of the world. Losing weight not only takes time but also discipline. However, that is what most people don’t have. They don’t have the patience which is required to lose weight.

In our society today, we want everything instantly at this moment. When things take too much time we tend to give up. That is the main reason why most diets and exercise programs fail. However you should know that losing weight should not have to be so exhausting. It can also be fun to lose weight with aerobics exercise.

To lose weight effectively with aerobics, the workout should raise your heartbeat for an extended period of time. You should continue the aerobics workout for at least twenty minutes at a time. This is because this is the point where your body starts to use excess fat for energy.

However, aerobics workouts don’t have to be boring and don’t have to be the same thing day after day. The best way to continue your aerobics workout is to find several workouts that you can combine throughout the week or month. That way, your workout never becomes dull and you won’t get easily burned out.

Another factor that you must remember is to never lose your motivation. Most often, the reason people fail to lose weight is because their motivation wanes after a few days or weeks. Healthily losing weight takes time. It can be weeks or even months before you reach the weight you desire. If you want to lose weight healthily, you should only lose about a pound or two a week. This is too slow for most people.

However, you should remember that it took even more time to pile the pounds on so that is why it is going to take time to get them off. Most people don’t realize is that it takes twice as long to lose the weight as it does to gain it. So, the most important thing to remember is to never lose your motivation and continue with your aerobics workouts to lose weight.

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Advantages and Disadvantages of an Exercise Heart Rate Monitor

Everyone knows what is an exercise heart rate monitor is. If you don’t, then just go outside and see what most exercisers are wearing on their arms or on their chests nowadays. These simple, yet extremely useful gadgets became very popular in the mid-90s, when most people wanted to make sure that they were really training effectively within their target heart rates. Nowadays, it is still an important part of any exerciser’s tool, although it has branched out more. Today, it is not only seen on people, but in exercise equipments as well.

Because these monitors are becoming popular among serious exercisers and health-buffs alike, they are now becoming more available (and much cheaper) right now. Aside from improving its innovative features, such as clocks, calories burned, targeted heart rates, speed, distance, and easy one-touch buttons, their features have also dramatically changed over the years. No more boring, black straps; no more box-typed designs. Now, they come in a lot of trendy colors designed to fit the aesthetic needs of the consumer. No wonder these gadgets have never lost their appeal even until now.

With all the things that it can do, what are the advantages and disadvantages of an exercise heart rate monitor?


First, it can be a motivating factor in your workout. Nothing beats having a machine strapped on your arm reminding you that you need to run faster.

Second, it is a valuable tool in making sure that you are training on your target heart rate. While this sounds so simple, it is an important aspect for any patient who is suffering from heart disease, or someone recovering from an illness. This is because over training the heart can be very dangerous for these individuals.

Third, it helps an exerciser to be more in touch with their bodies and heart rhythms. There are some who have used these gadgets for so long now that they have become an expert on their heartbeats. In fact, they have become so good at it that they don’t even use their heart rate monitors anymore.

Fourth, you can record your progress, so you can make the necessary adjustments to your training.
Fifth, you can make sure that you are measuring your maximum and resting heart rates accurately. This can help you to stay within your normal training zone, which can help you avoid unwanted injuries and minor accidents from occurring during your workout.


Sometimes, too much data can confuse, instead of guide you. Some people quit early on their training, because they feel intimidated with all the details.

Second, the monitors may be expensive, especially if you want it to be as accurate as possible.

Third, the beeps can be quite distracting, especially when you are in highways and other public places. Accidents sometimes occur because of this.

An exercise heart rate monitor can be an added bonus to anyone, although the level of improvement can be different, depending on each person’s situation. The best thing to do is to weigh how well it can help you attain your fitness or health goals, because in the end, your improvement is what really counts the most.

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The Difference Between Overtraining and Overloading the Muscle

Back in my early days when I was just starting out at the age of 16 and weighing around 9 stone, I trained 5 – 6 days a week with incredible intensity. In fact I would literally push myself to failure on every single set that I did. The reason being that it didn’t felt I had worked the muscle if I knew I had more in the tank. Of course at that age you don’t stop to think about the physiological effects of pushing pushing yourself to the limit day in and day out and what that might do to your recovery.

I always compare it to driving a car; if you buy a car and redline it everywhere you go, then it’s going to be all but knackered after a couple of weeks. The same is true for your body. However, a lot of people are still confusing the difference between overtraining and overloading. This article will attempt to address this confusion so that you get better at understanding how your training should evolve over time.

Remember that one of the keys to getting bigger and stronger is the progressive increase of microtrauma in the muscle. That means that as time goes by you need to be adding more weight to the bar, otherwise the stimulus isn’t great enough to provoke the anabolic effect that you are looking for. The length of time it takes to make an increase in weight largely depends on the standard of the athlete.

Beginners can add weight each week, or even multiple times a week, however Olympic athletes have 4 year cycles to reach new personal bests to tie in with the olympics. The thing to remember is that if you, in 6 months, lift 20kg more on each of your lifts than you do now, then you will be bigger (assuming you’re eating enough!).

The previous paragraph serves as an introduction to the key point in this article. Overtraining and overloading are different things entirely. One can be benficial to your training regime whilst the other can be hugely detrimental. One is a short term state, whilst the other is long term and requires significant time to recover from.

So, what’s the difference?

Overloading is a short period of time during which you push your body really hard. So for example in a periodisation routine (dual factor), it is common place for the athlete to overload for the first four or five weeks of the eight or nine week cycle. The overloading phase consists of medium to high volume and high intensity that puts your body under stress that it couldn’t withstand for longer periods of time but can cope with for short periods of four or five weeks.

Overloading can be extremely useful because in an overloaded state, the fatigue of your body dissipates much faster than the strength gains acquired from the overloading phase. Therefore the athlete can have one week of deloading before ramping up with low volume and high intensity for new maxes at the end of the cycle. The athlete can then rest, rinse and repeat; each time hitting a max at the end of the phase.

Overtraining on the other hand is much more serious and when your body has been put under undue stress for too long. Overtraining would be the result of overloading for too long; for a period such as 10 weeks or so. When you are in an overtrained state, you may need to rest for 2 – 3 weeks for your body to fully recover, your lifts will be down and you’ll find it hard to sleep at night. Those are the most common symptoms.

To Summarise, there’s absolutely no harm in going hard and heavy and wearing your body down as long as you pay attention to the time scales. Overloading for 4 weeks can have an incredible effect on your strength and subsequent size gains. If you overload for too long and get into an overtrained state then you are heading for chronic fatigue, injury and a couple of weeks of no training. I hope this post has cleared up some misconceptions about “overtraining”. The term is thrown about all too often in bodybuilding circles and in completely the wrong context. See you in the squat rack.

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Good Diet to Get Rid of Parasites

Any living being in this world needs nutrition to live and this goes same in case of parasites too. A healthy intestinal tract is very important to prevent attacks by various microorganisms or pathogens. It is well known fact that parasites can be effectively prevented by taking high dosages of probiotics substances such as Lactobacillus acidophilus, bifidobacteria and L. bulgaricus.

Many of the folk remedy experts favor taking food that is having strong odor, garlic being one of them. Garlic is considered to be having natural ant parasitic properties as well as antibacterial, fungal and viral action. Parasites present in the intestines do like sweet fruits and sugary foods. It can include juices, canned/frozen fruits, high fructose items, sugarcane, syrups etc. Refined flour items and sugary items are also to be avoided as much as possible. Fermented foods, bakery items, sweet sprouts, high gluten content foods, beans, starchy grains etc are to be avoided.

On the other hand, yogurt, eggs, seafood, millet, amaranth, buckwheat can be taken since parasites do not like them. Goat milk, olive, pumpkin, sunflower and saffron are good to have since they create an environment that is not healthy for parasites present in the intestines. Some of the dieticians and naturopaths suggest taking soaked almonds (the best one), almond butter and caraway to inhibit the growth of the parasites. Turkey, chicken, brown rice, sweet potatoes, mint, coriander seeds and/or leaves, holy basils are good to have as all of them carry natural anthelminthic properties and hence they all can kill parasites and their eggs.

Soymilk, onions, cloves, fennel seeds, apple cider vinegar, ginger and asafetida are few of the most effective edible items that works specific on parasites and their eggs present in the intestines and terminate them. In addition, they not only help you getting rid of parasites, but they also improve the digestion and also assimilation. They accelerate the metabolic rate in the body and hence restore the hormonal levels and keep the body healthy.

Some of the herbs can also be taken as daily health supplements. Herbs like Butea monosperma, Neem, Terminalia belirica, Emblica ribes, cinnamon, cardamom are considered to be good for intestines since they improve digestion and also terminate parasites and their eggs. They help restoring the digestion and relieve abdominal cramp, diarrhea and other gastrointestinal related problems.

Some of the ancient medical practitioner favors taking buttermilk with coriander seeds, cumin seed powder and little bit of rock salt. Such type of solution would be great treating any kind of parasites’ infestation in the intestines. This solution can be taken daily without any worries. There are many detox diet that are readily available in the market in the name of ‘intestinal detox diet’ that contain pills made up of the blend of effective herbs and they are to be taken regularly for a certain period. Latest researches reveal that turmeric can also help getting rid of parasites and their eggs. One can take raw turmeric or can go for its powder.

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The Top 10 Diet and Nutrition Myths

When it comes to getting a hold over your food intake to help you reach your goals, you need to be careful you don’t fall for some of the biggest diet and nutrition myths. With all the various information becoming available on the supposed best diet programs to use to get results, it’s not surprising you’d be a little confused.

Here are the biggest diet and nutrition myths you need to watch out for.

1-Eating At Night Causes Weight Gain

The first big nutrition myth is that eating at night causes weight gain. Excess calories are what cause weight gain. If eating at night puts you over your daily needs, then yes, that will cause weight gain. If it doesn’t and is a planned part of your diet, it definitely will not cause you to gain weight.

2-Dairy Products Should Be Avoided While On a Diet

Dairy has gotten a very bad rap as far as fat loss is concerned, which is unfortunate because some studies have actually demonstrated very well that including dairy on a regular basis as part of your diet can actually increase your rate of fat loss and help you maintain your body weight. As long as you are making smart choices, dairy products can certainly be part of a good weight loss diet.

3-Eating After A Workout Prevents Faster Fat Burning

Many individuals think that if they skip eating after a workout, they will continue to burn fat at an accelerated pace. Again, this is incorrect. The food you eat after a workout is actually least likely to end up as body fat, meaning that is the time you really do want to be consuming a good source of protein and carbohydrate.

4-You Should Eat Lots of Protein To Build Muscle

Another common myth is that the more protein you eat while trying to build muscle, the faster you’ll see results. While you do need to be meeting your protein needs to build muscle effectively, there is no reason to go above your needs. The body will just get rid of the excess protein when you go to the bathroom.

5-Vegetarians Cannot Get All Their Nutrients

If you happen to be a vegetarian, take comfort in knowing that you can lead a very healthy lifestyle but you will definitely have to put a bit more thought and planning into your diet than someone who isn’t. You will have no problem reaching your requirements for a variety of vitamins and minerals, but there are some you might start to fall short in including protein, iron, and calcium. By looking into alternative sources for these nutrients or adding some supplements to your diet you can help yourself overcome this issue.

6-The More Calories You Cut From Your Diet, The Faster You Will Lose Weight

Another mistake you might fall for is the thought pattern that if reducing your food intake some is good, reducing it more is better. The problem here is that while you definitely do need to reduce your calorie intake in order to experience weight loss, if you drop that intake too low, the metabolism is going to slow and further weight loss is going to become very difficult.

7-If You Take a Protein Powder You Will Build Big Muscles Quickly

Another myth with regards to protein is that if you take a protein powder supplement, you’ll automatically ‘get huge’. Wrong again. Protein powders can be very beneficial when you struggle to get enough protein in from your usual food intake. While whole food will always be better than any supplement, there are times when a supplement can help make or break a diet, as in the case of not meeting your protein needs.

8-When Trying To Maximize Fat Loss You Should Avoid Snacking

Snacking is another thing that gets a bad rap while dieting as people think this will bump their calorie intake up too high. While it will if you are not reducing the size of your normal meals, most people find that having smaller meals throughout the day and then adding two or three snacks makes sticking with their diet that much more manageable. Again, it’s going to be total calorie intake that’s going to make the biggest difference when it comes to success or not with your diet.

9-Going Off Your Diet Will Lead To Weight Gain

Most dieter’s cling to the thought that going off their diet is basically going to be an allout disaster. While you definitely don’t want to make cheating on your diet a regular occurrence, indulging in the odd high-calorie meal can actually be a good thing as it will help relieve the psychological anxiety that’s associated with food restriction. Plus, over the long haul, one or two higher calorie meals every now and then is certainly not going to set you back so bad that you wind up showing no progress.

10-Fat-Free Foods Are Good Options for Fat Loss

Finally, the last myth you might be falling for is that fat-free foods are a good option for weight loss. While the fat macronutrient does contain the most calories per gram so you do need to be careful how much you consume, you have to watch out because many times when manufacturers make something fat-free, they add in a great deal of sugar or additional carbs to compensate for the lack of fat. So, even though it may be fat-free, it’s filled with other nutrient-void calories that can easily add up and stop fat loss.

So, be sure you’re keeping these points in mind. It’s important if you hope to have success with your diet and get results as quickly as possible.

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