Are you wanting to lose weight fast? Are you exercising regularly but not seeing the results you expected? It might be time to add resistance training to your exercise program. Resistance training provides better results than Aerobic-type exercises on their own.
What is Resistance Training?
Resistance training does not mean lifting heavy weights. Also known as strength training, resistance training helps to increase muscle strength and endurance. This is done by doing a well-rounded variety of repetitive exercises with light weights, weight machines or resistance bands.
Resistance Training helps burn fat
It is a known fat that resistance training helps burn off fat much faster than aerobic training. Aerobic exercises do tend to burn off more calories in a given time. However, Resistance Training does have a few additional advantages. One such example is that at the end of your resistance training regime, muscles need time to repair themselves. The process of recovery from resistance training will help burn off additional calories.
Resistance Training helps build muscle mass (and increases Metabolism!)
Another important fact about resistance training is that it helps build muscle. Muscle tissue helps burn off fatty tissue and also increases the body’s metabolic rate. An increased metabolic rate will help with your weight loss. An added advantage of healthy muscle tissue is that it gives the added strength to carry out a wide range of activities.
Many women worry that if they do resistance training they will end up with bulky muscles. In order to look like a body builder you would need much more than just resistance training, including the use of protein shakes and possibly even steroids!
Resistance Training will help you to become healthier
Your health is of course extremely important. Resistance Training improves your cardiac and circulatory system as well as your skeletal system – bones and heart.
Resistance also training positively affects the mind – the feel good factor. If you feel good about yourself, you are less likely to “comfort eat” and therefore will be more in control of yourself – the way you deal with emotional problems and food intake in general.
If you are already on a weight loss program, you will find that you will lose weight faster when you add resistance training.
It is very frustrating when you are making every effort to lose weight and progress is slow or not moving at all. Adding general exercise along with resistance training will help you move in the right direction again.
Perhaps you are wondering exactly how metabolism and weight-loss are related. Metabolism is the rate at which the body uses energy or burns up calories. Put another way, it is the process the body uses to convert the food we eat to energy. The higher the metabolic rate, the more calories will be burned up and the more fat will be burned off.
If your metabolic rate is slow, less fat is burned off and you will find yourself having to work much harder to lose weight. If you are one of us who find it difficult to lose weight, or already know that you have a low metabolic rate, there is still hope! There are a number of things you can do to increasing your metabolic rate. Let’s take a look at 3 ways you can increase your metabolic rate and lose weight fast!
How to increase your metabolic rate
1. Drink plenty of Adam’s Ale … water!
For many people, the idea that drinking water can help one lose weight is a puzzling concept. Water flushes the system and helps get rid of toxins and waste products. Hence, if you don’t drink enough water, your body won’t function as it should and because it doesn’t get rid of waste products easily, it will also tend to store fatty deposits. And as a bonus, water is a natural appetite suppressant as well!
2. Lift Weights
“You’ve got to be joking!” No we are not. Weight lifting or resistance training can speed up metabolism considerably. It is a well-known fact that lean muscle tissue encourages a higher metabolic rate. A higher metabolic rate increases the amount of fat burned off and therefore increases weight-loss.
Weight or resistance training helps the body burn off fat whilst doing the work out and also burns fat during the muscle “recovery” stage.
This type of exercise can sometimes be more effective than aerobic exercises due to the fact that you actually increase your resting metabolic rate and hence burn off fat while at rest.
But if weight-lifting is not your scene, apart from increasing your water intake, there is another way to increase your metabolic rate. Here it is …
3. Weight Loss Supplements.
There are many products available on the market today which claim to speed up the metabolic rate. Try to avoid those that rely on stimulants as they may adversely affect your central nervous and cardiac system. Always read the label carefully and ensure you consult your doctor or healthcare professional before starting any form of medication.
If you’re ready to start losing weight, but you aren’t sure where to start, I have 3 tips to help get the ball rolling. Once you start and see the pounds coming off, it will be much easier to stay motivated!
How to lose weight faster using the following 3 steps 1. Exercise
It is actually important from an early age to learn about the importance of exercise. It is equally important that when you starts putting on weight, that action is taken to increase levels of activity. The more weight you carry, the more difficult it becomes to exercise. Lets face it, for those who are already overweight or obese the mention of exercise is like a red flag to a bull!
Here are a few tips to help you get started:
Start with light aerobic exercises. These could include things like walking, cycling, swimming, jogging. These do not cause too much strain. But, very important, start gradually and gradually increase pace and distance.
You can also try other light exercises at home which could help you lose fatty tissue quickly eg. Abdominal exercises
Once you feel more comfortable doing more physical activity, you might want to move on to something a little more intense, such as weight training and cardio exercises.
2. Use of weight loss products
Often people trying to lose weight may want to help speed up their weight loss by using products that will increase their metabolism and thus burn off fat faster. Some products available on the market also help reduce the appetite and thus fewer calories will be consumed. Always remember, it is usually best to use a combination of exercise and weight loss products (and it is always best advised to consult your health professional before embarking on any weight loss program)
3. Learn to take control
Exercising and using weight loss products as needed is only part of the success program. You need to develop a new mindset towards healthy eating. Eating more calories than your body can burn up, will let you put on weight. So, try to eat only when you are hungry, but do not skip meals. Eat slowly. Eat smaller portions. Avoid simply eating for pleasure. Avoid high calorie and fatty foods. Low-calorie and low-fat foods are the way forward and a sure way to ensure weight loss success!
Freedom of choice, adjusting to a new environment, a new set of friends, social responsibilities and expectations are many of the situations in which new college students find themselves.
The “Freshman”, as new college students are known, have been found to gain up to a whopping 15 pounds during their first semester (or year) at college. Of course not all students will gain this much weight – some only around 5 pounds while still others actually lose weight. It really depends on a number of factors, including coping mechanisms, how they deal with change and pressure, to name but a few.
Most times the freshmen are totally unaware of how food and alcohol intake affects the body and suddenly, after a few months, realize their clothes are not fitting properly anymore.
A closer look at some of the causes…
Too much choice in the cafeteria
Many students find it a novelty to be confronted with the freedom to eat whenever and whatever they like. There is so much variety and copious amounts of food. The more choice there is, the more people will eat – the novelty of trying out whatever is on offer! New students disregard portion sizes and graze rather than have regular balanced meals.
Consuming excessive amounts of alcohol
Students are well-known for their increased alcohol intake. While they drink (already consuming high levels of calories!), they snack on high calorie foods.
The nearest they get to having salads with their drinks, as someone pointed out, is the celery stick in their Bloody Mary!
Having unhealthy snacks too close at hand
It is not unheard of for freshmen to have open boxes of chocolates, chips, cereal, pretzels, etc at their desks – in easy reach while studying.
Eating late at night
Grabbing a bite at odd times, rather than sticking to regular meals, is a well-known fact amongst students. It is also the night hours that pose a threat – studying late, getting hungry, snacking. Some students order Pizza in the middle of the night. It is a new world out there – freedom to do what you like … or is it?
Stress
It should come as no surprise that stress can play a major role as contributing to “Freshman 15”! The first year at college and university can be unbelievably stressful and it is a known fact that some people deal with stress by eating. No surprise then that weight is gained!
Lack of Exercise
Strange as it may seem, college students don’t necessarily do enough exercise. One student, who gained 20 pounds in his freshman year, blamed his weight gain on being away from his home, indulging in the cafeteria food and not working out as he had done in high school where he had been a wrestler.
How to avoid Freshman 15
In actual fact, avoiding Freshman 15 is very straight forward providing one is armed and ready to meet the challenges:
Stay Active
Ensure you maintain or start a regular exercise program as this will help burn up calories and fat and help tone muscles.
Eat Regularly
Don’t skip meals, especially breakfast
Try to avoid unhealthy cafeteria food options
Avoid items such as sweets, fried foods, donuts and chips.
Avoid drinking alcohol in excessive amounts
Alcoholic drinks contain large amounts of calories and weight will be gained!
Avoid late-night eating
With no physical activity to aid the break down of foods, weight gain is inevitable. So, try not to eat for at least 2 hours before bedtime.
Avoid keeping unhealthy snacks in your room
Rather than having chips, chocolate and other unhealthy snacks in your room, try to ensure you have healthy options available, eg. Pretzels, fruit, low fat popcorn and yogurt, carrots, etc.
Avoid emotional eating
Try to find alternative ways of dealing with stress, eg relaxation techniques, talk to a friend (social support) and exercise. Exercise can help you get rid of steam and get your “feel-good” endorphins active.
There is really no need to fear the “freshman 15” providing you try to follow some basic guidelines. This should help you to cope with college life and maintain a healthy lifestyle.
Losing weight in a hurry is not necessarily the most effective way to lose weight, but we all have those events where we want to look our best. Here are some safe ways to lose weight quickly.
1. Exercise efficiently.
The formula for weight loss is to consume less calories than you burn in a day. One way to ensure you are burning calories is to participate in vigorous exercise for at least 30 minutes most days of the week. A simple way to start this without spending a dime is to start a walking program. Don’t forget to add some weight training to your routine at least two days a week. Be sure to include rest days in between weight training sessions. Training with light weights at high repetitions will increase your body’s ability to burn fat – even when you are not exercising.
2. Eat small, balanced meals.
By eating small meals frequently throughout the day, you can jump start your metabolism. Be sure to eat a variety of foods. Focus on lean protein such as skinless chicken breasts and other lean meats, lots of leafy greens and colorful vegetables, and healthy fats such as nuts and avocados. Avoid refined carbohydrates.
3. Get a custom exercise plan.
Consult with a personal trainer to develop an effective weight loss exercise plan. Personal trainers can help you develop a plan and hold you accountable. A personal trainer will also teach you how to perform your exercise routine efficiently and correctly.
If the cost of a personal trainer is setting you back, consider partner training or a gym that includes some training sessions with your membership. Partner training allows you to split the cost with another person or a few people who are looking to achieve similar weight loss goals. Many gyms now include personal training as part of your membership package. This can be a real deal for someone trying to drop pounds quickly.
4. Get professional diet advice.
In addition to professional exercise training, meeting with a professional nutritionist or dietician can help you develop a safe, effective quick weight loss eating plan. A nutritionist will make sure you are staying safe while dropping pounds quickly. He or she will help you make sure you are meeting your body’s nutritional needs for vitamins and minerals while you shed pounds. Many personal trainers include this as part of their training package. Gyms with personal fitness trainers also typically have a nutritionist on staff. If your gym does not have such a service, they can usually provide you with a good referral.
5. Drink lots of water.
Being well-hydrated is important when you are losing pounds quickly. Take your weight and divide it in half. This is the minimum number of ounces you need in a day. For instance a person who weighs 150 pounds needs a minimum of 75 ounces of water per day. You’ll need even more if you are active and if you drink caffeinated beverages. An easy way to get your water intake every day is to set out that number of bottles of water each morning. Be sure you have a bottle with you at all times: in your bag, at the office, in the refrigerator, in your gym bag, etc. If you don’t like the taste of water, add a squeeze of lemon or lime juice to flavor it up.
6. Get plenty of sleep.
When you are trying to lose weight, if you are not getting enough sleep your metabolism will slow down to make up for the lack of energy. Make sure you are getting at least eight hours of sleep per night. Try going to bed and getting up about the same time, even on weekends.
7. Get support from your family and friends.
Not only does letting those close to you give you confidence in your goal, it also helps you with accountability. Let them help you avoid your trigger foods. A friend or family member can also be a great weight loss buddy. Don’t be afraid to let others know you are committing to a healthier you.
We all know that we have very easy access to high calorie foods and that we have become less active – sitting at office desks, watching TV, driving rather than walking. The outcome – a general increase weight and obesity problems. This leads to increased health risks, including insulin resistance and Type 2 diabetes.
An interesting statistic is that up to 90% of people with Type 2 diabetes in the USA are overweight or obese. There has been a dramatic increase in Type 2 diabetes which interestingly is being attributed to the rapid economic development and the subsequent lifestyle changes.
Because Type 2 diabetes can increase the risk of serious long-term complications such as cardio vascular disease, kidney and nerve damage, as well as vision, it makes sense to make every effort to reduce the risks as quickly and as safe as possible.
So how is Banaba Extract going to help me?
Simply put, Banaba Extract, one of the 5 ingredients in You Be Slim™, helps keep blood sugar and insulin levels “in check”. By doing this, it actually helps control food cravings. This is good news because, the less you crave for food, especially carbohydrates, (and succumb to the temptation!) the less likely you are to put on weight. Banaba Extract is therefore helpful for anyone wanting to lose weight.
What is Banaba Extract anyway?
Banaba is extracted from the leaves of the Banaba tree which is found in the Philippines, India and South East Asia. It has been used in the Philippines for centuries as a herbal medicine for the treatment of diabetes. It is fast gaining popularity worldwide as a herbal medicine.
The active ingredient of the Banaba leaf extract is known as corosolic acid which is a rather potent compound with insulin-like actions – lowering blood glucose. It has been proven to be very effective in treating diabetes. Results of studies have shown that it may delay and reduce carbohydrate absorption in the body and therefore helps weight loss.
Banaba Extract and your weight loss program
In many people, blood sugar and insulin fluctuations affect their cravings for foods, especially carbohydrates – pasta, bread, puddings and cakes. By keeping the blood sugar and insulin levels more controlled, the Banaba extract can be a very effective supplement to help certain people lose weight. As these levels vary, researchers have found that total caloric intake is reduced and weight loss is encouraged.
In a study conducted in Japan, overweight mice fed Banaba extract showed a significant of weight and body fat. Not only that, the study showed that their lipid levels came down up to 65%.
How safe is the Banaba extract?
No adverse effects have been reported when Banaba extract is used at the suggested dosage. It is important not to use more than the recommended dose as this could cause blood sugar levels to drop lower than they should. This would make you feel very tired and fatigued.
Other positive actions of the Banaba extract
The Banaba extract also helps to lower triglyceride and cholesterol levels, thus further helping to reduce health risks associated with being overweight and obese.
How is the Banaba extract used?
For best results, it is suggested to start with 100 mgs daily and slowly increase to 100mgs three times daily with meals.
What weight-loss can I expect?
It is possible to see a weight loss of 3-4 lbs a month due to the lowered blood sugar and insulin levels.
In a nutshell
Banaba Extract can balance blood glucose and insulin levels and help you lose weight. As with all weight loss programs, increasing your physical activity levels will increase your rate of weight loss and help reduce health risks related to overweight and obesity.
Dr. Mercola speaks about the benefits of Fucoxanthin and how it can help you lose weight in the Video below. Listen to what he has to say about this incredible natural ingredient which is just one of the 5 ingredients in You Be Slim.
You’ve been scanning the shelves and surfing the Internet for a weight loss product and eventually walk out of the store – cyber or otherwise – without making any purchase. Too many products! Too much choice – particularly safe choices!
Almost everyone is aware of the fact that abdominal fat is strongly linked to heart disease and diabetes.
Now, what if you found out that there is a product which targets abdominal fat as well as not containing any stimulants - a product readily available in some health stores and online? I think it would be worth finding out more.
More about the product
Edible brown seaweed has for many years been part of the Asian cuisine, for example, wakame, used in miso soup. This type of seaweed contains a natural compound known as Fucoxanthin. Fucoxanthin is also a type of carotenoid which is a source of Vitamin A, generally found in vegetables and fruits.
Fucoxanthin, one of the 5 ingredients in You Be Slim™, can aid your weight loss in at least four different ways, namely:
Boosting metabolism
Targeting abdominal fat
Reducing bad cholesterol (now that is a bonus!)
Enhancing the rate of weight-loss
Take a closer look!
Boosting metabolism
Metabolism is the rate at which your body uses energy or burns up calories. Fucoxanthin is able to increase the rate of metabolism because it is derived from marine algae. These marine algae have a very powerful heat-producing (thermogenic) effect which means that it will increase the metabolism and thus burn off excess fat.
Targeting abdominal fat
How on earth does any product know how to target any specific type or area of fat? Surely this is not possible. There is a protein, known as UCP1, in one’s body which increases the rate abdominal fat is burned up, thus increasing metabolism. Fucoxanthin targets this particular protein - just how, is not fully understood, but it does!
Reducing bad cholesterol
Cholesterol is very much a buzz word these days. Get your cholesterol levels right or else … Most of us are very much aware, I’m sure, that by reducing the bad cholesterol (LDL) and one’s weight , the risk of developing heart disease and diabetes is considerably decreased. Fucoxanthin appears to stimulate the production of DHA, which is one of the omega-3 fatty acids found in some fish, eg salmon.
Lose Weight Faster
Research results have indicated that compared with those not using Fucoxanthin who only lost about 3 pounds, those using it lost, on average, 14.5 pounds. Not a bad result at all?!
More reasons to take a closer look at Fucoxanthin
Research carried out has shown that those using Fucoxanthin had a18.2% higher metabolic rate than those using a diet alone to lose weight. The same study also revealed that compared with those not using Fucoxanthin, those who did lost 11.8 pounds of fat. The other only lost about 2.8 lbs.
Fucoxanthin is not a central nervous system stimulant.
It has no known side effects
It is safe to use and is available in capsule form.
Just a word of “caution”, do not attempt to consume large amounts of “wakame” or other seaweed containing Fucoxanthin because you could end up with Iodine poisoning. Seaweed is rich in iodine and therefore if you have too much of it, thyroid function could be interfered with and this could lead to many other possible health problems developing.
Take up the challenge
Before starting any weight loss program, it is always best practice to consult your doctor or health professional and enlist their support. However, if you’re one of those folk who are carrying a lot of excess abdominal fat, Fucoxanthin might just be the choice for you.
Here’s a recent news report about Caralluma Fimbriata and why it will help you lose weight fast! Dr. Goldthorbe reports People lose 5 - 10 lbs per month.
Are you wanting to lose weight fast? Are you exercising regularly but not seeing the results you expected? It might be time to add resistance training to your exercise program. Resistance training provides better results than Aerobic-type exercises on their own.
