Beat Weight Gain With These Super Foods

You may be defined by the foods you eat. It's a saying that applies to everybody. However, it has greater impact for those who are conscious of their weight. The quality of the foods that we eat directly relates to our waist measurement. We are a nation hooked on a high fat and sugar diet. High calorie consumtion from these foods will cause weight gain. We will be able to have wiser food choices if we plan our meals ahead. Here's a list of healthy food items you might want to include in your meals.

Whole grains are on the top. Your blood sugar levels will be stabilized with whole grains. They may also keep you full longer. They also help you control your cravings. A recent study shows that whole grains keep the pounds at bay. Whole grain eaters weigh 2.5 pounds less than those who consume only simple carbohydrates. Based on one study, free radicals attack the neurons which are responsible for satiety after you have eaten a meal which is high in sugar and carbohydrates. This results to your inability to recognize food satisfaction. To combat this, eat berries that are rich in anti oxidants. Instant oats are easy to prepare and rich in fiber. Your breakfast should include oats.

You may have nuts like almonds during your snack time. They are rich in good fats. They are also said to regulate appetite. Avocados and olive oil contain healthy fats and fiber. These foods, like nuts, tell us when we've had enough. A high carbohydrate, high sugar food, like a doughnut, blunts our ability to recognize satiety. That is the reason why we eat a lot of them. Cruciferous vegetables like broccoli, cauliflower and cabbage are also said to decrease your risk of obesity. They contain lots of nutrients which may play a role in controlling weight.

Fresh fruits, like apples are high in nutrients and fiber if you eat the peel. Choose organic fruits. They are free of pesticides. They are the ideal snack food. They are high in fiber and nutrients, minimum in calories. Bean and legumes are rich in protein. But one study shows that they might have an advantage over other protein rich foods. Those who favored beans and legumes have smaller waists compared to those who got their protein from other sources.

Making wise food choices when we plan our meals pay off big time. Not only in how we look. This enhances our health and lowers the risk of ending up in obesity. The food we serve our children will shape their food preferences later in life. Serving them healthy foods today will help them get away from all the health problems that we are currently battling.

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Butt Firming Exercises

Because of the idea that men are always attracted to someone who has great boobs or a great butt, a lot of women are very figure conscious Some men actually prefer to look at butts because a lot of women have been getting boob jobs. The problem that a woman has with her butt is how gravity takes over and makes it saggy over the years. The butt is actually short for buttocks which are muscles that you can also tone and firm by doing some exercises.

Squats would probably be the best butt exercise there is. It also helps tone other lower body muscles including your thighs and your hips other than just your butt. Squats can be done with or without equipment such as dumbbells. What you have to do is to stand straight with your legs about shoulder or hip width apart. If you want to use dumbbells, simply hold them with both hands and place them on your shoulders. Keep your upper straight then bend your knees until they are on the same line as your toes and keep this position for 2 seconds. Go back up and do 10 reps and 2 or 3 sets.

Lunges are simply a thrust forward and can be quite difficult but it allows you to work a lot of areas in your lower body. This is one more workout you can do because it tones both your butt and thighs and also improves the stability of your knee joints. The great thing about lunges is that there is a variety of it that you can do. The side lunges would be a good choice to tone your butt and here's how you do them. Stand with your feet shoulder width apart. If you will be using equipment like dumbbells or a medicine ball, hold them at chest level. Lunge to the right side and bend your knees while keeping them behind your toes. If you have an equipment, touch it to the ground since that puts pressure on several areas of your lower body. Hold this position for about 2 second then stand up and switch to the other leg and do 10 reps and 2 or 3 sets of this too.

Step ups are also an exercise you can do for your butt. This is basically like walking on really high steps of stairs and you can make this workout more intense with the help of dumbbells too. You will need some stairs for this exercise or a platform that is about 12 inches high. If you will be using weights, you just need to hold on to it. What you have to do is step with one foot on top of the platform or steps and place pressure on it to raise the rest of your body then go back down. Do this 10 times on the same leg before switching.

These tips can surely give you a firmer, more toned butt. Remember that you also need to go on a diet and that you need to make your workout more difficult as you get used to it so you can get better results.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include:Weider 220 W Weight Lifting Bench, Weider Activator V3 Plus, Total Gym 14000, Weider 220 Olympic Weight Lifting Bench. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Blast Fat with These Exercise Strategies

You may have started to workout and eat healthy foods. The numbers on the scale show that you're losing weight. So what is the reason why the flab isn't going anywhere? The main reason is that there is a significant difference between weight loss and fat loss. People of a certain age know how belly fat can spill over their favorite pair of jeans. You call it the muffin top effect on women. For men, it is termed as the pot belly. It is frustrating, especially when you're trying your best to get fit. Preventing fat is much easier compared to correcting it. You will surely have intense workouts. the diet definitely low fat.

You have to bear in mind one thing before you can proceed on your fat loss plan. You should be realistic. Being realistic means abandoning your hopes to spot reduce. If you want to lose fat, you have to lose it from head to toe. Body fat distribution is determined by genetics. If you have stubborn saddlebags, most likely, your mom did too. You need time to get rid of the fat. It is not like weight loss where you are capable of losing one pound each week. You will be able to see the improvement in a few months if you go on with your fat loss plan. You should never expect yourself to be flab free like when you are 20. Sagging muscles, associated with age, contributes to the flabbiness. However, there are still things you can do in order to get rid of the flabs and the fat.

It is important to have cardio exercises as you combat fat. Walking is one good example of a cardio exercise. To make walking more effective, you may have to pump it up. You have to increase your intensity. Have some interval training by alternating some cardio workouts. For example, do 5 minutes of walking, then, jog for 2 minutes, and sprint for 1 minute. You will be able to increase intensity by adding time on your entire workout. If you're doing 30 minutes of cardio, increase it to 45 minutes.

Your muscles will be toned with strength training exercises. If you're going to lose some of the flab, do it at least three times a week. Train your whole body. Spot reduction doesn't work, remember? If your abdominals are bothering you, work hard on it. Do your crunches and leg raises. Only, don't neglect your arms, back, buttocks, thighs and legs. Constantly challenge yourself. If weight lifting seems easy, it might be because the weights are too light. In that case, you have to increase it.

Fat loss exercising should be high intensity. When you work out, work hard. A high intensity cardio or weight training blasts fat. Losing fat may not be as easy as losing weight. Be consistent and stay focused. You'll be able to decrease your flab in time.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Weider 220 Olympic Weight Lifting Bench, Weider 220 W Weight Lifting Bench, Weider Activator V3 Plus, Total Gym 14000. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Practices that Keep Skinny Women Stay Slim

We always wonder how slim people maintain their weight. They make it seem so easy without having to deprive themselves. When we come across this woman, we appreciate her but we additionally wonder exactly how she does it. Perhaps, in the event that we can adapt some of her habits, we, as well, can be slim and maintain this. If you already have a fitness and diet plan, these tips may help in improving it. If you haven't started, it will help you plan a much better fitness regimen. The following are some habits of skinny women.

Skinny women eat well balanced, healthy meals. They eat more frequently, at least 4-6 small meals a day. This ensures that their metabolism is revved up all day resulting to increased calorie expenditure. It is indeed essential to keep your metabolic process running because this is the rate at which the body burns up calories. Skinny women tend to prefer whole grains, vegetables and lean protein over processed, sweet and fat laden meals. Whole grains, veggies and lean protein all increase metabolic activity because they are harder to digest. That is not to say that thin women don't eat pastries and sweets. They just keep it at minimum amounts and never very often. Allowing themselves consume whatever they want to consume is a method to keep their eating pattern in control.

Skinny women exercise. Whether they choose to have regular gym workouts, sports activities or simply plain strolling, skinny ladies always move. They understand that the only method to use up calories is through activity. A lot of them, however, maintain a lifestyle which is active than having a sedentary one. Skinny women prefer to walk the dog over being a couch potato. Climbing the stairs instead of using the elevator. Using the bike instead of the car. You get the picture. Their exercise plan would include weight training, especially the large muscles of the back and the legs. Muscles enhance metabolism and the more muscles you have the faster your metabolic rate is.

Skinny women drink water. And lots of it. Skinny women drink water like some of us guzzle our sodas and fruit juice. Their advantage over us? Water is zero calorie with some added benefits. Water has been known to improve metabolism, minimize water retention and bloating and minimize food cravings. Drinking 2 cups of water before every meal decreases total food intake by 75-90 calories. It is recommended that you drink 6-8 glasses of water daily. You need to consume more than the recommended amounts if you are working out or involved in any strenous activity.

Skinny women have simple habits to stay slim. It is in their consistency that they reap the best results. These habits are already part of their lifestyle. With a little determination and discipline, you can adapt these habits and be on your way to being a slim woman.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Total Gym 14000, Weider 220 Olympic Weight Lifting Bench, Weider 220 W Weight Lifting Bench, Weider Activator V3 Plus. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.